You don't have to be great to start, but you have to start to be great.
― Zig Ziglar
― Zig Ziglar
Recommended Frequency:
2 times per week
You can customize this routine to suit your needs, so anything you don't like, change or skip it!
Using a Free Lap timing system to profile athletes' acceleration capabilities with various sled weights. This protocol provides crucial data for tailoring training programs.
Ensure the Free Lap timing system is properly set up for accurate measurement of sprint times.
Record the sprint times for each condition and analyze the force-velocity profile.
3x20m unresisted sprints
0% (5m)
Perform 3 repetitions of 20m sprints without any resistance. Full recovery between attempts.
3x20m sprints with 30kg sled
0% (5m)
Complete 3 repetitions of 20m sprints with a 30kg sled. Full recovery between attempts.
3x20m sprints with 40kg sled
0% (5m)
Perform 3 repetitions of 20m sprints with a 40kg sled. Full recovery between attempts.
3x20m sprints with 50kg sled
0% (5m)
Execute 3 repetitions of 20m sprints with a 50kg sled. Full recovery between attempts.
A series of drills focused on improving acceleration technique and force application. These drills help refine the critical first steps of acceleration.
Perform a series of dynamic stretches focusing on the hip flexors, hamstrings, and calves.
3x10s wall drills
0% (3m)
Complete 3 sets of 10-second wall drills. Focus on proper body lean and aggressive leg drive.
5x falling starts
0% (5m)
Perform 5 repetitions of falling starts. Emphasize explosive first steps and proper body positioning.
5x push-up starts into 10m
0% (5m)
Complete 5 repetitions of push-up starts into 10m accelerations. Focus on explosive power transfer from upper to lower body.
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.
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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 routine focuses on assessing and developing leg stiffness using drop jumps and the Marin group formula. It targets both double-leg and single-leg stiffness, crucial for sprint 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"
"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 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"
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.
Enhance your speed and athletic performance with this routine designed for athletes in football, track and field, and basketball. Build explosive sprint speed and improve sports performance with high-intensity speed training.
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