Recommended Frequency:
Every week on Monday, Thursday
You can customize this routine to suit your needs, so anything you don't like, change or skip it!
Perform double-leg drop jumps to assess reactive strength and stiffness. Focus on minimizing ground contact time while maximizing jump height.
Perform single-leg drop jumps to assess unilateral reactive strength and stiffness. Focus on quick ground contact and stability.
What do I need to start this routine?
A workout designed to improve speed, acceleration, and endurance. This routine includes a dynamic warm-up, progressive intensity sprints, and speed endurance training.
This speed workout can help improve your athletic performance with Peak Strength from @GarageStrength Coach Dane Miller.
A workout designed to improve cardiovascular fitness, boost metabolism, and enhance overall athletic performance.
Subscribe to the long game to get the best well-being information—no noise.
Today's featured guest is Vonda Wright, M.D., M.S., a double-board-certified orthopedic surgeon.
"There is never an age or a skill level where your body will not respond to the positive energy you put into it to become healthier."
We want to know what we can do to help here at mindbodygreen. Let us know at: podcast@mindbodygreen.com.
One word. Here you'll find a 360-degree approach to wellness that weaves the mental, physical, spiritual, emotional, and environmental aspects of well-being together, because we believe that these pillars of health are all interconnected.
This routine focuses on strengthening the feet and ankles to improve stiffness and reactive strength in sprinting. It targets the often-neglected areas crucial for efficient force transfer in sprinting.
Today's episode features Angus Ross, physiologist and strength coach at High Performance Sport New Zealand. Angus is making his second appearance on the podcast, following up on his initial chat about eccentric strength training with practical knowledge on stiffness, fascia, and performance.
"I'm sure stiffness from sprint data would show the same things as a single leg drop jump (athletes deficient in a single leg drop jump leak energy at maximal velocity)"
"The plyos might really develop tendon stiffness, while the longer slower contractions (i.e. supramaximal type work) still might develop some stiffness, but may also develop compliance as well"
"If I was going to periodize it, I might be doing some supramaximal eccentric work with some isometric work initially, because they marry well in addressing tendon properties, and you could do it with a small amount of plyos, and then morph until faster eccentric work, and towards plyos"
"The great coaches have the intuition to change (the emphasis of the program) when needed"
"When you got the motor patterns from 20 years of plyos in the system, they are there, if you make a change in the system, you will improve"
"What I've been doing essentially is a 4 week block on repeat, with a different week each block… for some athletes it's worked great, but other athletes don't feel like they are getting enough time on a stimulus"
"Changing the stimulus on a regular basis is a good thing…. some people it's worked really well for"
This episode is brought to you by SimpliFaster, supplier of high-end athletic development tools, such as the Freelap timing system, kBox, Sprint 1080, and more.
This session combines motorized eccentric devices and flywheel training to develop insane eccentric strength and power.
In this episode of the Pacey Performance Podcast, I speak with Angus Ross, Senior Strength and Conditioning Specialist at High Performance Sport New Zealand. Angus is a humble professional with an incredible mind, straddling both academia and applied work with world-class track and field athletes.
Follow Angus on Twitter: @AngusRossNZ
Keep up to date with the podcast by following @strengthofsci on Twitter.
Enjoy!
PP
This session combines resisted sprint profiling with technique drills to develop explosive acceleration, based on Angus Ross's work with elite athletes.
Angus Ross is a Senior Strength and Conditioning Specialist at High Performance Sport New Zealand. He has expertise in both academic research and applied work with world-class track and field athletes.
In this episode of the Pacey Performance Podcast, Angus Ross discusses:
Eccentric training
Sprints and jumps
Acceleration
Follow Angus on Twitter: @AngusRossNZ
Keep up to date with the podcast by following @strengthofsci on Twitter.
This routine focuses on developing eccentric strength, crucial for improving overall power output and maintaining fast-twitch fiber types. It targets the muscles' ability to absorb force quickly, essential for sprint performance.
Today's episode features Angus Ross, physiologist and strength coach at High Performance Sport New Zealand, making his second appearance on the podcast. Angus follows up on his initial chat about eccentric strength training with practical knowledge in stiffness, fascia, and performance.
"I'm sure stiffness from sprint data would show the same things as a single leg drop jump (athletes deficient in a single leg drop jump leak energy at maximal velocity)"
"The plyos might really develop tendon stiffness, while the longer slower contractions (i.e. supramaximal type work) still might develop some stiffness, but may also develop compliance as well"
"If I was going to periodize it, I might be doing some supramaximal eccentric work with some isometric work initially, because they marry well in addressing tendon properties, and you could do it with a small amount of plyos, and then morph until faster eccentric work, and towards plyos"
"The great coaches have the intuition to change (the emphasis of the program) when needed"
"When you got the motor patterns from 20 years of plyos in the system, they are there, if you make a change in the system, you will improve"
"What I've been doing essentially is a 4 week block on repeat, with a different week each block… for some athletes it's worked great, but other athletes don't feel like they are getting enough time on a stimulus"
"Changing the stimulus on a regular basis is a good thing…. some people it's worked really well for"
This episode is brought to you by SimpliFaster, supplier of high-end athletic development tools, such as the Freelap timing system, kBox, Sprint 1080, and more.
A routine inspired by Angus Ross's 'spinal engine' concept to develop three-dimensional movement capabilities often neglected in traditional training.
Angus Ross is a Senior Strength and Conditioning Specialist at High Performance Sport New Zealand. He has expertise in both academic research and applied work with world-class track and field athletes.
Follow Angus on Twitter: @AngusRossNZ
Keep up to date with the podcast by following @strengthofsci on Twitter.
This routine focuses on developing power using velocity-based training principles. It targets overall lower body power that transfers well to sprinting performance.
Today's episode features Angus Ross, physiologist and strength coach at High Performance Sport New Zealand. This is Angus' second appearance on the podcast, following up on his initial chat about eccentric strength training with practical knowledge on stiffness, fascia, and performance.
"I'm sure stiffness from sprint data would show the same things as a single leg drop jump (athletes deficient in a single leg drop jump leak energy at maximal velocity)"
"The plyos might really develop tendon stiffness, while the longer slower contractions (i.e. supramaximal type work) still might develop some stiffness, but may also develop compliance as well"
"If I was going to periodize it, I might be doing some supramaximal eccentric work with some isometric work initially, because they marry well in addressing tendon properties, and you could do it with a small amount of plyos, and then morph until faster eccentric work, and towards plyos"
"The great coaches have the intuition to change (the emphasis of the program) when needed"
"When you got the motor patterns from 20 years of plyos in the system, they are there, if you make a change in the system, you will improve"
"Changing the stimulus on a regular basis is a good thing…. some people it's worked really well for"
This routine focuses on building slow-twitch muscle fibers through long-duration, lower-intensity activities.
A short visual newsletter keeping you up-to-date with the latest research reviewed by our Oxford-based research team from the world of longevity, wellness, and health.
A strength training session focused on improving kinematic sequencing and force production, tailored to individual player needs. As Michael would say:
"Your body is only going to allow you to accelerate at a rate that it thinks you can also decelerate from."
Rock talks to one of San Francisco Giants strength coaches, Michael Rheese, all about spring training and more. Click subscribe and tell your tribe.
