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Preview Of Kinematic Sequencing Strength Session: A Visual Guide
What's Inside - See The Protocols
You can customize this routine to suit your needs, so anything you don't like, change or skip it!
Player Assessment and Program Design
8:00 AM 30m
Collaborate with coaching staff to assess player needs and design the day's program. As Michael emphasizes, 'We're not just shooting from the hip here, mate. We need to justify everything to the team.'
Analyze recent performance metrics, injury history, and biomechanical assessments. Remember, as Michael says, 'We're looking at the whole picture here, not just one piece of the puzzle.'
Discuss any technical issues or areas of concern with the coaching staff. Michael emphasizes, 'These guys can see it straight away, especially with pitchers.'
Based on the assessment, determine key areas to target in today's training. As Michael would say, 'We're not just going heavy for the sake of it. We need to know why we're doing what we're doing.'
Personalized Warm-up
9:00 AM 15m
A tailored warm-up routine focusing on areas identified in the assessment. As Michael says, 'We're not just going through the motions here. Every movement has a purpose.'
Perform dynamic stretches targeting areas identified as needing attention. Michael reminds you, 'Feel the stretch, but don't push it too far. We're warming up, not testing limits.'
Complete targeted activation exercises for key muscle groups. As Michael would say, 'We're waking up those muscles, getting them ready for the work ahead.'
Execute sport-specific movement preparation drills, emphasizing proper sequencing. Michael's advice: 'Focus on the quality of movement. We're setting the tone for the entire session.'
Kinematic Sequencing Strength Work
9:30 AM 45m
Perform strength exercises tailored to address your specific needs and improve kinematic sequencing. As Michael says, 'We're not just lifting weights, we're teaching your body how to move more efficiently.'
Perform isometric holds at end ranges of motion for key movements. Michael's guidance: 'We're building strength in these new ranges. It might feel uncomfortable, but that's where the growth happens.'
Execute exercises with load through newly acquired ranges of motion. As Michael would say, 'This is where we're really making changes. Feel the difference in how your body moves.'
Complete baseball-specific exercises to improve force production and transfer. Michael's advice: 'Think about how this translates to your performance on the field. Every rep counts.'
Cool Down and Recovery Strategy
11:00 AM 15m
Perform cool-down activities and discuss recovery strategies. As Michael emphasizes, 'Recovery isn't just about feeling better, it's about preparing for your next session.'
Perform static stretches for major muscle groups worked during the session. Michael's reminder: 'Take your time here. This isn't a race.'
Discuss post-workout nutrition, hydration, and recovery strategies. As Michael would say, 'This is where the real gains happen, mate. What you do after this session is just as important as what you did during it.'
Briefly review the session and discuss focus areas for next time. Michael's approach: 'Let's talk about what felt good, what was challenging, and how we can build on this for next session.'
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.
# Key Points:
Address foot and ankle strength/stiffness, particularly for athletes with "mushy" feet
Progressively increase difficulty of exercises
Focus on quick, reactive movements
Monitor improvements in foot control and ankle stability over time
# Podcast Episode with Angus Ross
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.
# About Angus Ross:
PhD in exercise physiology from the University of Queensland
Worked with elite athletes in the NZ system, including sprint cycling and skeleton
Experience in the Australian institute system (Queensland Academy of Sport and Australian Institute of Sport)
Winter Olympian (1998 and 2002 Winter Games)
Known for intelligence, curiosity, and pragmatic approach to coaching
# Episode Topics:
Double versus single leg stiffness for team sport athletes and track/field sprinters
Benefits and use of plyometrics versus overloaded eccentric training
Periodization of training methods throughout the year
Muscular versus fascial driven athletes
# Key Points from the Episode:
New developments with Angus Ross
Reactive strength and stiffness in sprinting
Double versus single leg stiffness
Maximal isometric or overcoming exercise versus plyometrics
Experimenting with frequent alteration of training stimulus
Benefits of "fascial tightness" exercises for fascial driven athletes
How muscle driven athletes can often PR after rest periods
Thoughts on velocity based training
EMS and strength performance
# Notable Quotes:
"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 Brutal Eccentric Power Routine Inspired by Angus Ross
This session combines motorized eccentric devices and flywheel training to develop insane eccentric strength and power.
# Benefits include:
Massive increases in eccentric strength
Explosive improvements in muscle power output
Enhanced ability to absorb and produce force
# Podcast Episode Overview
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.
# Topics Discussed:
Eccentric training: Why use it, adaptations, and various types
Flywheel technology and its place in the wider programme
Sprints and jumps
Integration with isometric training
Training around competition and taper periods
Acceleration: Principles and profiling
What team sport athletes can learn from sprinters (and what they shouldn't)
Acceleration-Focused Routine Inspired by Angus Ross
This session combines resisted sprint profiling with technique drills to develop explosive acceleration, based on Angus Ross's work with elite athletes.
# Benefits
Enhanced initial acceleration
Improved power-to-weight ratio
Better force application during sprints
Data-driven insights for individualized training
# About Angus Ross
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.
# Podcast Episode Highlights
In this episode of the Pacey Performance Podcast, Angus Ross discusses:
Eccentric training
Why use eccentric focused training
Adaptations
Various types of eccentric training
Flywheel technology
Integration in the wider programme
Sprints and jumps
Integration with isometric training
Approach around competition and taper periods
Acceleration
Principles
Profiling
What team sport athletes can learn from sprinters (and what they shouldn't)
Eccentric Strength Training for Sprint Performance
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.
# Key points:
Emphasize the eccentric (lowering) phase of exercises
Use slow eccentric tempos to increase time under tension
Implement supramaximal loading for enhanced eccentric overload
Monitor and manage fatigue levels carefully
# Today's Episode: Angus Ross on Eccentric Strength, Stiffness, and Fascia
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.
# About Angus Ross:
PhD in exercise physiology from the University of Queensland
Worked with elite athletes in the NZ system, including sprint cycling and skeleton
Experience in the Australian institute system (Queensland Academy of Sport and Australian Institute of Sport)
Winter Olympian (1998 and 2002 Winter Games)
Known for his intelligence, curiosity, and pragmatic approach to coaching
# Episode Topics:
Double versus single leg stiffness for team sport athletes and track and field sprinters
Benefits and use of plyometrics versus overloaded eccentric training
Implementing these methods throughout a training year
Muscular versus fascial driven athletes
# Key Points:
Reactive strength and stiffness in sprinting
Double versus single leg stiffness
Maximal isometric or overcoming exercise versus plyometrics
Experimenting with frequent alteration of training stimulus
Benefits of exercise for "fascial tightness" in fascial driven athletes
How muscle driven athletes can often PR after rest periods
Thoughts on velocity based training
EMS and strength performance
# Notable Quotes:
"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 routine focuses on developing power using velocity-based training principles. It targets overall lower body power that transfers well to sprinting performance.
# Key points:
Use velocity measurement tools (e.g., linear position transducer, accelerometer)
Set specific velocity targets for exercises
Implement the 20% velocity drop-off rule
Focus on explosive concentric phase in exercises
# Podcast Episode with Angus Ross
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.
# About Angus Ross
PhD in exercise physiology from the University of Queensland
Worked with elite sports in the NZ system including sprint cycling and skeleton
Experience at Queensland Academy of Sport and Australian Institute of Sport
Winter Olympian (1998 and 2002 Games)
Known for intelligence, curiosity, and pragmatic approach to coaching
# Episode Topics
Double vs single leg stiffness for team sport athletes vs track and field sprinters
Benefits of plyometrics vs overloaded eccentric training
Using different training methods throughout the year
Muscular vs fascial driven athletes
# Key Points Discussed
Reactive strength and stiffness in sprinting
Maximal isometric/overcoming exercise vs plyometrics
Experimenting with frequent alteration of training stimulus
Benefits of "fascial tightness" exercises for fascial driven athletes
How muscle driven athletes can PR after rest periods
Velocity based training
EMS and strength performance
# Notable Quotes
"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 episode is brought to you by SimpliFaster, supplier of high-end athletic development tools.*
Young Strength is a series focused on exploring concepts around strength & conditioning with young professionals in the industry between the ages of 20-30 years.
# This Episode
In this episode, we talk with Michael Rheese, a well-travelled Aussie gearing up for his next adventure into the realm of strength and conditioning with the LA Giants.
# Michael's Educational Journey
Michael's path to building his knowledge in exercise science and strength conditioning includes:
Studying at Deakin University in Geelong, Australia
Completing a 12-month internship at UCLA
Returning to Australia to further his studies
# Benefits of Michael's Educational Path
Strong theoretical foundation in exercise science
Advanced knowledge in strength and conditioning principles
Michael Rheese, a strength coach for the San Francisco Giants, joins Rock to discuss spring training and more. As Michael says, "We're not just stretching here, we're teaching your body new ways to move."
# Time Stamps
1:30 Michael Rheese's path to the San Francisco Giants
5:30 Difference between Australian athletes and UCLA athletes
10:30 Michael's walkabout in sports training
15:00 Giants give a call back
17:00 Training the teams in spring training
20:00 Uncommon program design
25:00 Cricket and baseball
28:30 Kinematic sequencing in the training room
33:30 Working at the end range of motion
37:00 See what works and what doesn't
41:00 Working with the other trainers and therapists
Part of the Zoom Series exploring strength & conditioning concepts with young professionals aged 20-30.*
# Guest: Michael Rheese
Michael is a well-travelled Australian strength and conditioning professional, gearing up for his next adventure with the San Francisco Giants' minor league affiliate.
# Background:
Studied at Deakin University in Geelong, Australia
Completed a 12-month internship at UCLA
# New Role Benefits:
Experience in a professional sports environment
Development of baseball-specific strength and conditioning expertise
Skills in managing large groups of professional athletes