INTRODUCTION TO METHODS

INTRODUCTION TO METHODS

Neuro Dynamics

Neuro-rate(speed)- This is movement associated with the quickest neural rate and transmission. Examples of neuro-rate movements are tapping the hands and feet as fast as possible, cycling the legs, and other movements that require speed above all else.

Neuro-Magnitude (level)- This is movement that is associated with the greatest electrical activity, tension recruitment, and force manipulated (motor unit recruitment) - Examples of neuro-magnitude dominant events are activities associated with the greatest power displayed with great acceleration. Reactive activities fit well into this modality and they include exercises such as bench press throws and catches, depth jumps, jump squats, etc. Neuro-magnitude dominant activities show the highest level of absolute neural output.

Neuro-Duration(length of neural output or strength)-This is movement that is associated with the length of the electrical activity. The ability to struggle against a heavy load or display strength is an example of neuro-duration work.

Neuro-Dynamic Combinations

Speed as in a sprint is comprised of both neuro-magnitude and neuro-rate capacities. Neuro-magnitude would be the level of force you put into the ground with each stride (magnitude of force). Neuro-rate would be the speed at which your limbs move (stride rate). Keep in mind in this situation that neuro-magnitude also relies on neuro-duration capacity.

Strength is a combination of neuro-magnitude and neuro-duration functions. Magnitude would be the ability to apply a maximal level of electrical energy against the load, where duration would be the length of time you can apply that energy.

Understanding Drop offs

Drop-offs can be considered the same thing as fatigue or fatigue inducement. They are illustrated by percentages. One will "drop off" or "fatigue" a certain amount each session depending on their training cycle.

Drop-offs can be calculated using weight, time, reps, or height (height of jump, height of object thrown etc.) In simplistic terms, one establishes an initial best performance or absolute for the training session and then continues training until he/she drops off a certain pre-determined % of fatigue.

Determining Drop-Offs

The simplest way to comprehend this is to understand how to calculate drop-offs by using reps and load in traditional exercises using resistance training. Glance through the following charts and then read the example below to learn how to do this.

Calculating drop off margins using repetitions

0-6 repetitions: yield a drop-off margin of 3-5% per loss of repetition
6-12 reps: yield 2-3% value per loss of repetition
12-20 reps: yield a 1-2% drop-off value per loss of repetition

Calculating drop off margins using load

Simply subtract the % drop off from the load achieved in that movement.

Example:

You bench press 300 lbs for 10 reps in your first working set and establish this as your "initial" or maximum effort for the day. You train every 4 days so we apply the rule of 1/3rds. Remember from above it takes an average of 1/3 the % drop off induced in a session in days to recover from that session, and another 1/3 to super-compensate from that session. So in this example if you are training these particular motor units every 4 days we come up with a drop off or level of fatigue inducement of 6%.

The result for a working 6% drop off in the bench press in this example is either 282 lbs (300 - 6%)(load method of fatigue) or 7-8 reps (repetition method of fatigue).

The repetition training method would entail you to lift 300 lbs until only 7-8 reps are attainable, or to decrease bar poundage as fatigue is realized (maintaining 10 reps per set) until 282 lbs is left on the bar.

If the sub-maximal training method is used then all sets after the initial should calculate in the drop off margin for the load or reps to be used. This would mean lifting 282 lbs until 10 is maximal, or repeating sets with 300 lbs and 7 reps until he could no longer get 7 reps.

DUR work 5-6% on a 4 day scale

MAG work 3-5% on a 4 day scale

RATE work 2-3% on a 4 day scale

Brackets

Brackets may seem similar to basing work on "energy systems" (ATP/CP, Glycolytic) etc., but are more specific and based on time of work duration. They are divided up into 4 categories relating to time rather then repetitions. One advantage of this is using repetitions to calculate sets and work is inefficient because the speed of movement and range of motion changes with each exercise. A given set of "x" number of reps can target different qualities based upon the speed of movement and the joint range of a particular exercise. A good example of this is comparing a set of 10 squats to a set of 10 barbell shrugs. The movement in the shrug is much shorter thus the same number of repetitions will have different effects.

Anaerobic response-(An1) 0-9 seconds Reaches threshold at 4.5 seconds. An average athlete will either fail or complete a lift within 4.5 seconds but it can range from 2.5-9.5 depending on Neuro-Dynamic tendencies.

Anaerobic response work consists of work performed for a maximum of 9 seconds or less, with the exercise and performance scheme determining whether that exercise focuses on speed, power, or strength - and whether the exercise stresses muscular (frictional) units or elastic (reflexive) units such as the tendons/fascia/series elastic component.

Anaerobic reserve is broken down into lower bound and upper bound.

Lower bound anaerobic reserve work is work ranging from 10-25 seconds.
Upper bound is work ranging from 25-40 seconds and your upper limit will be identified by your anaerobic reserve test.

Aerobic response- From 40-70 seconds - Generally for anaerobic athletes this bracket is only used for purposes of building muscle for appearance.

Aerobic reserve- Above 70 seconds - anaerobic athletes need not be concerned with this.

The athlete should train at the bracket level specifically required by his chosen sport and the bracket immediately above that level. The bracket above will improve work capacity of the bracket directly beneath it.

Super 7 Training Priorities For Organizing and Structuring Training

Terms:

1. Modality-the type of work- neuro-rate (speed), neuro-magnitude(absolute level), and neuro-duration(length of force application) referring to the nervous system and frictional vs elastic referring to the muscular system.

2. Bracket- (Anaerobic 1, Anaerobic 2, Aerobic 1, Aerobic 2)- refers to the length of the work.

3. Toleration (Fatigue vs Frequency) Refers to whether the training is structured on a frequency basis or fatigue basis. Frequency training would entail training more frequently with less fatigue induced, (every 4 days with 6% drop-offs) whereas fatigue would entail training less frequently with more fatigue.(every 7 days with 10% drop-off) Toleration is usually illustrated something like the following "6:2 toleration with 6% fatigue on a 4 day scale." This would mean performing 6 consecutive workouts with 6% fatigue inducement every 4 days, followed by 2 workouts with 10-12 % fatigue every 6-8 days.

4. Capacity (Pinnacle/Prime) Is the drop off set up to increase absolute performance (1rm, speed, height jumped etc.) or to increase the working capacity of a lower then absolute performance? If it is set up to increase absolute or pinnacle, then you would find your absolute maximum effort for that day, and then continue performing sets or reps until your performance from that absolute dropped off by 6%. This leads to a quicker drop off then the prime method.

In the prime method, work capacity is increased. That is, you would find your absolute for the day, subtract 6% (on a 4 day frequency scale) off of that and continues doing sets or reps until you could no longer manage.

5. Arrangement (Mixed/Parallel/Sequential) Refers to how the training sessions are arranged in a cycle.

6. Method- refers to the type of exercise employed (tradition training PIM, Reflexive firing isometrics, Oscillatory-Isometrics etc.)

7. Movement (Angle-Direction)

Appropriating Weight

Bench press- 15%
Squat - 85%
Deadlift- 40-55%
Military Press- 15%
Reverse Hyper- 40-60%
HF Abs- 47%
Manual G/Ham- 90%
Machine G/Ham- 65%
Biceps/Triceps- 6%

Training Exercise Explanations and Abbreviations

Isometric- No movement takes place

Pliometric- Traditionally known as the negative phase of a movement

Miometric- Traditionally known as the positive phase of a movement.

Plio-Iso-Miometric Method (PIM)- Traditional training. Movement starts with a pliometric (lowering) followed by an isometric as the movement shifts from pliometric and then the isometric is followed by miometric, or the contraction phase. So, in simplistic terms, lower, stop, press. Even though the isometric, or stopping point is neglible in most traditional PIM movements, movement must still stop in one direction before it can start in the opposing direction.

Miometric Method (MIO)- Consists of positive only repetitions. You execute just the shortening phase of the lift. Weight must be paused in one way or another before each rep. Suspended in chains, power rack, floor, bench, or any other immoveable object that allows you to take a rested pause between reps. Take a 2-4 second pause between repetitions to focus on starting strength.

Isometric Method (ISO)- Consists of either pushing a weight into an immoveable object (partner pressing down on the weight or pressing against pins) or holding a weight in a position with no movement. Isometrics involve the least Reactive contribution of any training methods and are generally a neuro-duration method.

Isometric Parametric (IPM)- Starting off with an isometric contraction for a specified amount of time followed by either a miometric contraction or another isometric contraction at a more advantageous joint range.

Oscillatory-Isometric method (OI)- Combines an Isometric contraction with periodic pliometric contractions in a 1/4 to 1/3 range of motion. Ex: hold a weight in an isometric contraction at or near the sticking point or least advantageous leverage position (CJC). Gain maximal tension, then quickly release ALL tension and let the weight freely fall. As quickly as tension is lost you will just as rapidly apply tension again and if the whole series is performed correctly with full relaxation and re-initiation of tension the weight will "bounce" back up with hardly any effort. The focus is to let the reflexive elements lift the weight back up and the quicker one can totally relax and switch from max tension to zero tension the better this process will be.

Force Drop Absorption Method (FDA)- Performed with conventional strength training exercises by achieving complete relaxation and letting the weight free fall. Then as the weight falls a predetermined distance you will switch, as rapidly as possible, from relaxation to peak tension to instantly stabilize and absorb the force. The key is to gain separation. In upper body movements this is the distance between hands and the bar. However, lower body movements like squats require the bar to be held tight against the back with the separation gained between the feet and floor.

Reactive Method (REA)- Like the force drop absorption method but a reactive contraction is added to the "catch" portion. So you will gain separation, catch the falling load by initiating full tension, and then without any hesitation react to that force with a powerful and quick contraction in the other direction. The neuro-magnitude PIM bench press test is an example of this.

Amplitude Drop Absorption Method (ADA)- Drop jumps- Step off a high box and land on the ground and absorb the impact in an athletic stance, squat, or split squat position. Terminate height when the soft and silent landing is no longer achievable. Choose height rather than load to maximize the pliometric contribution.

Reactive Acceleration Method (RA)- Extending preceding ADA work with a reactive contraction (pliometric).

Depth jumps are an example.

Auxometronics method (AMT)- A method using bands or bungee cords to add to the Amplitude drop absorption or Force drop absorption. Upon contact with the ground or catching of weight the band tension is immediately released (by the coaches feet) allowing one to continue with the Pliometric contraction. First find the depth jump height that allows the best jumping height. Next, one would choose band tension that causes a 7-8% decrease in depth jump height with the bands as compared to best depth jump without the bands. Use a 3:1 or 5:2 ratio of AMT reps to normal reps.

Overspeed Pliometric Method (OSP)- A continuation of PIM work but consistent for movements requiring greater neuro-rate contribution (greater speed.) In this method you use an elastic band or a spring apparatus to increase pliometric acceleration and velocity.

Overspeed Miometric Method (OSM)- A pulley system or an elastic apparatus will be used to quickly accelerate the athlete to peak velocity and then sustain this peak velocity for the necessary terminal. As long as the OSM assistance is not too great the neuro-dynamic functions will remain stable enough to allow an advancement of frequency functions.

Reflexive firing isometrics (RFI)- Examples of reflexive firing isometrics are using light weight with short 1/4 range drop and catch movements over 5-10 seconds. Also exercise like hopping back and forth over cones keeping the upper body stationary. Getting in a pushup or squat position on a trampoline and moving the hands and feet as fast as possible or hopping keeping the upper body stationary are other examples. They can also be done manually as a partner applies quick and random pressure to the body during movement.

Optimal Number of Hybrids

A range of 3-5 hybrids (basically exercises) per session, not including supplementary work for the neck, shoulders, wrists, and ankles, is the optimum range per session.

If a session incorporates the same exercise and is the same type of work it counts only once. For example - PIM Bench press x 74% followed by PIM bench press x 54% are used in a session. Although the 2 are used with different weights that would still be counted as 1 hybrid since they involve the same type of work. ISO Bench press followed by REA bench press throws would count as 2 hybrids since they incorporate different modalities. One is neuro-duration and one is neuro-magnitude.

Cycles- Fatigue vs Frequency

A frequency cycle is a cycle in which frequency of training is addressed rather than fatigue. A fatigue cycle is a cycle in which fatigue in each session is more important than the frequency of those sessions.

An example of a frequency cycle is a cycle with each session repeated every 4 days with 6% fatigue inducement.

An example of a fatigue cycle is a cycle with each session repeated every 6-7 days with a 10-12% fatigue inducement.

Athletes need both frequency and fatigue cycles with optimum amount being 4:1 or 6:2 ratio of frequency to fatigue.

PROGRAM CONSTRUCTION

PROGRAM CONSTRUCTION

The training process begins with a postural assessment and physical assessment of training. Namely take a look at the shoulder joint, hand position, pelvic tilt, lateral pelvic tilt, spinal curvature, foot position. Note any abnormalities.

Next I perform a physical capacity assessment to note any deficiencies. The assessment includes a timed 1rm bench press, a reactive bench press, vertical jump, reactive jump test, timed 1rm squat, RFI Step Shuffles, resting heart rate, VO2max, Blood Pressure, Push Up to fatigue, bodyweight squat to fatigue, Sub Scapular Chin Up to fatigue, non weighted GPP to fatigue (Jumping Jack, Shuffle Split, Burpee, Mountain Climber).

Testing Deficiencies

To determine what type of work to focus on you should use specific tests to assess your deficiencies on the neuro-dynamic scale:

Neuro-duration test- A 1rm bench press is tested. It will take anywhere from 0-10 seconds for you to complete it timed from the start of the eccentric to finish. Neuro-rate (speed) dominant athletes will complete it in 3.5 seconds or less. Neuro-duration (strength) dominant athletes will complete it in 5.5 to 9.0 seconds. Athletes who are neither duration or rate dominant will complete it in 3.5-5.5 seconds.

One who is neuro-rate (speed) dominant should optimally train to address his neuro-duration or strength deficiency. If you were a competitive lifter and were speed dominant, a gain in your lifting ability can be made by using neuro-duration training. This will increase your neuro-magnitude ability and when combined with your neuro-rate will advance your progress quickly.

On the opposite side one who is neuro-duration (strength) dominant should be trained to address his deficiency, in this case neuro-rate (speed).

Neuro-Magnitude Test

This test will assess your Neuro-Magnitude function.

The test involves performing a max single reactive bench press. This entails that you start at the traditional/top position. You will then rapidly release your hands, release agnostic tension, and snap your hands back to nearly full ROM. This release period will of course cause the bar to fall. For a successful lift to be counted, it should be noted that 12 cm (5 inches) of separation between the hands and the bar must be obtained. The initiation of contact must be made within 5-9 cm (2-3.5 inches) from the chest. The braking phase, or the distance the bar travels after the initial hand to bar contact to zero acceleration, must not exceed 4 cm (1.5 inches) to count as a successful attempt. From there, you will simply lock out the lift and rack it.

Note: the reactive phase (switch from down to up) should be extremely rapid especially when compared to traditional bench press techniques. Even though the description may sound as though the bar is slowed, you should strive for continuous, rapid movement.

Next, you use the relative 1RM achieved, in percent, compared to your traditional max in order to determine neuro-magnitude function and/or neuro-rate or neuro-duration lean. You can then use this information to determine which components are necessary in order to advance performance.

62.5% is the fence, above represents neuro-rate and/or elastic dominant movement and below represents neuro-duration and/or frictional dominant movement.

99% of all athletes should test within 51% and 74% and anything out of this range almost always indicates an invalid test performance.

Visual Vertical Jump Assessment

Watch the athlete in transition during reactive work. You see, to change directions you have to come to halt in the direction you started before you can start in the opposite direction. This means that there will always be an isometric action in reactive work. And this is relevant to your question because this is what we "look to" to determine rate or duration dominance.

That is, the longer and more pronounced the isometric phase during this reactive transition the more DUR dominant this athlete is at this particular time. This means that he would be set up on a RATE and MAG routine to build his reactive ability.

If the athlete burns through the transition then the athlete is RATE dom, which means a DUR and MAG arrangement is better suited for him at this time.

That's as simple as you need it. For instance, you can switch the program before an athlete starts to experience joint instability as you fine-tune their static-spring display. You can also beat the chase of a other common ailments that athletes tend to suffer one time or another.

Reactive Jump Test

What you will do is perform a down and up vertical jump on the mat. Then, you will gradually work up in drop height, into a reactive jump, and measure the according reactive height achieval as you go.

For example:

90cm down and up

50cm drop 92 cm reactive jump(RJ)

65cm drop 95 cm RJ

80 cm drop 97 cm RJ

95 cm drop 99 cm RJ

105 cm drop 98 cm RJ

100 cm drop 96 cm RJ.

Thus, your greatest RJ height was attained at a 95cm drop(99cm RJ)- for this example. With this test, there are a few phenomenon that will result:

(1) Your down and up vertical will be greater than your RJ ability.

(2) Your down and up vertical will be less than your RJ ability

(3) Your down and up vertical will be equal to your RJ ability.

Now, if your situation is #1 then you need to incorporate my neuro-rate and neuro-magnitude methodics immediately. (note: this is the general need...without diving too deep into the matter)

But, if your situation is likened to #2 then you need to take a closer look (even generally speaking):

(a) Your RJ ability will spike early and then decay late(i.e. best RJ at nil cm drop all the way to 90cm+ drop without a gain or loss).

(b) Your RJ ability will rise in relation to the drop-height you impose on the system(your body)

If your situation is a then you need to introduce more neuro-magnitude work, including EMS.

If your situation is b then you need to concentrate more on the supportive elements of neuro-duration, neuro-rate, as well as an-2 work.

Relating back to the general test, if your down and up vertical equals your RJ ability(#3) then you need to take a "lop-sided" approach(note: this situation poses the greatest potential for immediate gains, of which will quickly lead into a situation b type circumstance. For some this will mean concentration of neuro-mag and neuro-duration. For others this will mean concentration of neuro-mag and neuro-rate.

The determinent is to recognize at what point your RJ ability decayed. Was it above or below your VJ height?

The more significant your RJ ability maintained the peak above a height equal to your VJ height the more neuro-duration work should be employed in your lop-sided approach.

The opposite is also true; the lower your RJ peak is attained in relation to a drop height equal to your VJ height proves an escalating need for neuro-rate and neuro-mag work

These tests give me a comprehensive picture of the individual’s strength’s and weaknesses. From here we can begin addressing the individual needs of the athlete.

PHASE 1 INTRODUCTION AND GPP

PHASE 1 INTRODUCTION AND GPP

A house is only as sturdy as the foundation that is laid. The foundation of athletic performance is known as general physical preparedness (GPP) The first goal of training is to improve GPP.

GPP is short for General Physical Preparedness. This is the general physical abilities that are needed to perform in the sport. Some of these include:

Movement – Your body has to be able to move through the range of motion of the movements needed to train the three main lifts plus all other supplemental lifts that will be needed in the training process as well as perform in the sport of choice. This is also known as mobility training.

Aerobic – This is not full blown aerobic conditioning but being able to move blood efficiently throughout the body to ensure proper recovery.

Flexibility – This is having the ability to move the body through full range of motion without being tight. This is different then mobility as mobility is the basic process of movement while flexibility is being loose enough to move in the first place.

Anaerobic – This is having the anaerobic conditioning needed to make it through a training session or competition.

In the first phase of training we utilize many forms of calisthenic exercises to develop GPP. Each session begins with a general GPP warm up that routinely consists of:

Jumping Jacks

Shuffle Splits

Burpees

Mountain Climbers

Each exercise is performed for 30 seconds and the circuit is continuous. We start with as many laps as is possible, and build from there utilizing the 60% rule as our periodization guide.

In special cases Slalom Jumps, Vertical Hops, Vertical Jumps, or Star Jumps may be substituted.

After the warm up we progress to the main session. This includes many bodyweight exercises aimed at improving general strength and fitness. Each of the following movements can be implemented with added resistance. Some of the exercises on our menu include:

Push-ups
Dips
Pull-ups
Sit-ups
Rainbows
Hanging leg raises
Back raises
Bodyweight Squats
Lunges
Step-ups
One leg squats
Standing Long jumps

Vertical Jumps

After the main workout we begin to focus on improving Postural alignment. This will include many forms of Isometric training, as well as typical exercises, aimed at improving Prime Anatomical Position (PAP) and strengthening Critical Joint Configuration (CJC).

Some exercises used include:

Sub Scapular Pullups

Dip Shrugs

Supinated Bent Over Rows

Supinated Dumbell Press

Low Push Up Holds

Hip Flexor Squat Holds

Hip Flexor Abdomainal Holds

Squat Holds

Calf Holds at CJC and PAP

Glute Ham Holds

Plank

Side Plank

Cobra

We may use various techniques such as

Isometric

IsoMiometric

IsoParametric

PlioIsoMiometric

Dynamic Minimization

After work on the CJC and PAP is completed the session is done.

Other Restorative/GPP exercises include the following

Reaction Ball Drill	SL PushBacks	SL Start Jump
CSS Linear	Extension-Jump Pattern	HF Manual Jumps
Ad/Ab Hip Swings	Ankle Stability Cycle	Around-the-Worlds
Band Elbow Extensions	Band Elbow Flexions	Band Good-Mornings
Band Reverse-Flyes	Band Shoulder Raise	Empty Cans
Figure-Four Extensions	Flex/Ext Hip Swings	Hip-Torso Rotations
Over-Unders	Scorpions	Roll-Ups
Sprinters	Stab-Ball Squats	Tri-Planar Protractions
Tri-Planar Retractions	Band Pulls	Wood Choppers

One of our goals is to complete 8 min of continuous Non Weighted GPP. When the client is ready, they progress to Phase 2

PHASE 2 STRENGTH AND STRENGTH ENDURANCE

PHASE 2 STRENGTH AND STRENGTH ENDURANCE

While some may consider the development of special strengths (Maximal Strength and Strength Endurance) as SPP, as the athlete is just building their base, this phase continues and marks the conclusion of the General Preparatory Period. Phase 2 focuses on building a general strength base. Strength is very important in performance training for a number of reasons.

1. It helps improve power absorption
2. Without proper strength, we cannot train optimal power production. The athlete is simply too weak to maximize power output.

We continue our work in the GPP warm up. We may, however include some more advanced movements such as:

Forward Burpees

Forward Sprinter 1 Leg Jumps

Backward Sprinter 1 Leg Jumps

After the GPP warm up, we progress to a specific warm up that is essentially the main exercises performed at a sub maximal level.

The main workout is constructed of Strength and Strength endurance work

The general Templates are as follows

This first one is performed with the first two exercises done heavy for 1-5 reps (An-1) and the last two movements are done lighter for 8-15 reps (An-2L)

Max effort lower body day (squat, dead lift)
1. Hamstrings
2. Lower back
3. Abs

Max effort upper body (bench press)
1. Triceps
2. Delts
3. Lats

The second template follows includes a strength day and a strength endurance day. On the strength day the evercises are all performed in the An-1 bracket (1-5reps), while the strength endurance day is performed in the An-2 bracket (6-20 reps).

Max effort lower body day (squat, dead lift)
1. Hamstrings
2. Lower back
3. Abs

Max effort upper body (bench press)
1. Triceps
2. Delts
3. Lats

Strength Endurance lower body (squat, dead lift)
1. Hamstrings
2. Lower back
3. Abs

Strength Endurance upper body (bench press)
1. Triceps
2. Delts
3. Lats

We use a variety of methods that include:

Isometric

IsoMiometric

IsoParametric

PlioIsoMiometric

Dynamic Minimization

Oscillatory Isometrics

Slow Eccentrics

Miometrics

Some of the focus lifts include:

Maximal Strength

Bench "Strain"	Bench "Spring"	PIM Bench
Isometric Bench	Iso-Miometric Bench	Isometric Oly-Dead
Miometric Glut-Ham	Miometric Bench	MIO Bench-Curl
MIO Choke-Press	MIO Oly-Dead	OLP Bench Press
OLP Squat	PIM Pull-up	PLIO Bench
PLIO Glut-Ham	PLIO Single-Leg GH	PLIO Sternum Chin-up

Strength Endurance

MIO Glut-Ham	OI Cambered Bench	MIO Choke Press
PIM Bench	Forward H-T BB Walk	H-Ad Squat
IPM Curls	ISO CL HF Squats	ISO Bench
ISO Oly-Dead	ISO-PIM-Alt Front Raise	ISO-PIM BB Raise
PIM Lateral BB Walks	MIO Oly-Dead	OI SL RBR
OI CL Abs	OI Elbow Extensions	OI HF Abs
OI HF Squat	OI Off-Set Abs	PIM Pro-Sup Ext's
MIO Bench	MIO Bench-Curl	MIO Choke Press
MIO Glut-Ham

A sample Program split including methods would be

Block 1
(1) Session 1: Heavy Eccentrics (N x 5-9 seconds. Control as much weight as possible with a soft touch down to support pins/apparatus.)
(2) Session 2: Iso-Miometrics (N x 6-10 reps. 3 second iso-pause between each positive contraction. Emphasis on acceleration out of pause- EXPLODE!)

Block 2
(1) Session 1: Max Miometrics (N x 1 rep. Bar lifted from rested position at mid-point of movement. Stress the reduction of time between when you begin to apply force to the bar and when the bar actually begins to move! BLAST it up!)
(2) Session2: Oscillatory-Isometrics (N x 25-40 seconds. Focus on achieving as much tension as possible before you strive for as much relaxation as possible. Rebound action should come with minimal effort. Flex…release…spring!)

Program Guidelines: (Alternate from Block 1 to Block 2 every week for 4-6 weeks)

After the main workout, we train restorative CJC and PAP in an isometric hold circuit.

Upper Body:

Chest CJC

Row PAP

Pull Up PAP

Rear Delt PAP

Lower Body

Hamstring CJC

1 Leg Squat CJC

ABS CJC

ABS PAP

Oblique PAP

Once sufficient strength is developed, the athlete progresses to Phase 3 Speed-strength, Speed-Endurance, Strength-Speed. Sufficient strength is developed when 31% of Appropriated Weight in the squat and bench press falls in the positive digits, preferably greater than 45lbs. We also want the athlete to be able to complete 16 min of continuous Non Weighted GPP

PHASE 3 SPEED-STRENGTH, SPEED-ENDURANCE, STRENGTH SPEED

PHASE 3 SPEED-STRENGTH, SPEED-ENDURANCE, STRENGTH SPEED

Phase 3 marks the beginning of SPP.

SPP is short for specific physical preparedness. This is the specific physical skills needed to advance in the sport. Some of these include:

Dynamic Strength – having the ability to move weight with maximum force.

Absolute Strength – having the ability to move large amounts of weight.

Special Strength – this would be the training of special exercises needed to advance one of the three main power lifts.

Technique – this is the actual technique skill you have performing the specific sport of choice

The two special strengths we are concerned with include:

Strength-Speed Training
The purpose of strength-speed training is to develop “explosive-strength”, which is defined as “the ability to realize strength quickly”. What this really means is that you will be increasing your “rate of force development”(RFD). Take a pair of NFL lineman who weigh the same and squat the same, both with sound technique and nor a leverage advantage to either one. The one who is going to win the battle at the line of scrimmage is the one who has better explosive-strength development. This is not only because he is going to be delivering more force to his opponent but also because he will reach this point of peak force output quicker. That, my friends, is like playing No-Limit Poker with a pair of Aces up your sleeve! That, my friends, is explosive-strength development!

AW percents for strength-speed training are 20% above your peak power output. Since the average athlete will put out peak power with 63% AW 1RM, the general guideline is to use 63-83% AW 1RM for your strength-speed work. However, some less-explosive athletes will want to use 51-71% AW weights and some more-explosive athletes, such as basketball players, may be better served with 74-94% AW 1RM when looking to develop explosive-strength. Again, it all comes back to your relative-power output in respect to your absolute-strength.

Speed-Strength Training
The purpose of speed-strength training is to develop “explosive-power”, or “the ability to achieve peak velocity as early in the rebound action of the movement as possible”. What’s the difference between an elite baseball player and an elite softball player? We’ve tested them both to be able to swing over 90 mph with a baseball bat, but only the baseball players had enough rate of force development to accelerate the bat head fast enough to achieve peak velocity rapidly after the start of the swing. The softball players had a longer acceleration track, not to mention much slower reaction time scores. It should be noted at this point that explosive-strength development and explosive-power development are both reliant on proficient rate of force development display.

Speed-strength training embodies everything below your relative-peak power AW percent. The goal is two-fold: teach your system to activate peak-twitch sooner and teach your system to release peak tension quicker. Most athletes will work with 63% AW 1RM and below, with only 43%-63% AW 1RM having a strong direct-impact on their peak power scores and explosive-strength development (even though all speed-strength percents will feed into explosive-power development). Again, some athletes may work with 54-74% AW 1RM to influence their relative power output whereas others need to work with 31-51% AW 1RM.

This stage also marks the beginning of the optimization of the Static Spring Effect. The static Spring Effect is a combination of “frictional” strength and reactive strength.

Types of Strength

Muscle strength vs Reactive strength

Frictional strength- Also known as "muscular" strength. Frictional describes the actions of the actin and myosin filaments during a muscular contraction. Frictional strength becomes more important the longer the duration of movement is and the heavier the load. Neuro-duration dominant athletes will also tend to use more frictional strength, often even when executing what should be a reactive dominant movement (depth jump), often due to the programming that has been induced by prior training.

Reactive/Elastic/Plyometric strength- Refers to the non-contractual muscular elements, the tendons, fascia, and ligaments. These structures store energy during a stretch and then release it during a contraction much like a spring. Reactive strength generally becomes more important the faster the speed of movement and the less loading is involved.

Together the combination of frictional strength and reactive strength make up your static-spring proficiency. Sporting movements requiring speed are reactive dominant but reactive movements also need a strong base of frictional strength in order to add stability. The importance of stability for a reactive movement can be thought of as the "stiffness" of a set of shocks on a vehicle. Too loose and your in for a bumpy ride. Too stiff and your in for a bumpy ride as well!

This stage begins with mastering force absorption methods (ADA, FDA, RA). In terms of sporting performance, the more force you absorb, the more force you can exert. Once force absorption is mastered we move to methods that exploit the reactive ability of the athlete (REA, RA, OSP).

The Power Development Cycle

The number one factor for power production is power absorption (e.g. high velocity/high force yielding, a.k.a. “eccentric power output”) because it leads to the greatest degree of stretch-reflex potential in the muscle-tendon complex. And it's no secret that the more energy you take in the more energy you can put out. Just think about a quarterback throwing the ball like a drunken dartsman versus a quarterback who throws like, well, a quarterback. Or it may help you to relate the concept to jumping out of a chair versus a typical down-up vertical jump?

The number one factor for power absorption development is strength development. Research shows that as your muscles get stronger your ability to absorb more force increases, which in turn gives you the potential to absorb more power. And this if obviously important because the more power you can absorb, the more power you can produce!

Power is defined as the product of force and velocity whereas force is defined as the product of mass and acceleration(or mass and “deceleration” in this case). Just think, force plate studies show a sprinter will encounter about 5 times his bodyweight in force on a single leg at peak velocity. That's tremendous force executed at tremendous velocity...or "power" as some of us like to call it. Consequently, the main difference between power absorption and force absorption is the velocity component. It's best to think of force absorption as slow-negatives with relatively heavy weight (Force = MASS x deceleration), even though it can also be thought of as lighter weight with a greater deceleration component (Force = mass x DECELERATION) and a moderate mass yielded at a moderate deceleration value (Force = mass x deceleration). But, it helps me to think about how fast the body or loaded-limb is moving prior to the point at which the object is slowed down (decelerated) whenever I want to get my arms around the power absorption concept.

If you take a power movement and perform it in “reverse” or just the first-half of the movement then you will absorb a good deal of power. The landing of a depth-drop from a high box; the catching of a barbell during a beta-snatch movement or drop-squat movement and of course AMT landings (i.e. 'over-speed depth drops’) are all good examples of power absorption movements. In terms of methods explained in “The Sports Book”, amplitude-drop-absorption (ADA) methods where you drop, absorb and stabilize can all be classified as power absorption methods. Force-drop-absorptions (FDA), also detailed in “The Sports Book” are another group of power absorption methods. In terms of force, which may be easier for many of you to understand, power absorption methods can be thought of as “Force = mass x DECELERATION”. That is, the force register during power production and power absorption movements isn't necessarily high because the mass of the object being moved is great but, rather, because the acceleration/deceleration factor is so big.

Think of them as fast acting eccentrics where a good deal of force is taken into the muscle and you should be able to understand what a research scientists is talking about when he uses the term power-absorption. In example, the reactive (REA) method and the reactive-acceleration (RA) method also contain a good deal of power absorption. Again, the more velocity going into the absorption/yielding phase of speed-strength and strength-speed movements the greater the chance you have to absorb power (or put out “eccentric power” as science calls it). You can absorb a lot of power during full range movements, as well, just be sure to focus on rapid yielding-to-overcoming transitions- "Plyometrics" should ring a bell?

Another way to distinguish between force absorption and power absorption is to compare a heavily weighted squat jump with a reactive box jump and the vertical jump improvements each one makes. Use a force plate to make sure the force values for the weighted squat jumps equal that of the depth-jumps. What you'll find is that the altitude drop-and-jumps increase your vertical jumping ability more than the loaded counter-movement-jumps because more power is absorbed with the former (or less power was absorbed with the latter…however you prefer to look at it). Again, the interesting concept is that the force absorbed is the same but the power absorbed is different.

This is yet another reason why AMT jumps out-perform other jump training methods when looking to raise your run-up approach jumping ability, or “reactive-strength” as sport scientists call it.

Another intriguing concept here is most athletes errantly try to raise performance by simply getting stronger.

At this phase we continue the GPP warm up but cycle between 6 and 12 minutes of continuous work. We also include the specific warm up as mentioned earlier.

Once the client is completely warmed up we move to the main session. The basic split for the main workout is as follows:

Session 1: Strength-Speed Work
Session 2: Speed-Strength Work and Speed-Endurance Work

We continue to work from an upper-lower split. The exercises we use are as follows:

Strength Speed

FDA Beta-Snatch	FDA Upright-Shrug	OSP-R RBR
OSP-R Squat	Power-PIM Bench	Power-PIM Squat
REA SS Cycles	REA Squat	FDA Squat
REA Bench	OSP-R Bench

Speed Strength

LJ Barrier Jump	LJ Landing Drill	SL Speed Jump
Bounding Drill	Fly-in Sprint	Fly-in Sprint B
Sprint Sample	ADA Forward CSS	ADA Lateral 180
ADA Lateral Full CSS	ADA Lateral SS	ADA Tension-Drop
AMT Jumps	AMT Jumps B	RA Bench
Block 30m	OSP BB Throw B	OSP BB Throw
Pass Coverage	PIM BB Swing	RA BB Swing B
PIM Bench	RA Backwards SJ	RA Drop-Sprint
RA Dynamic Balance	RA SS Barrier Leap	RA Forward SJ
RA Lateral BL	RA SS Jump-Sprint	RA Lateral SS PF
RA SS Barrier 180	RA Lateral SJ	RA Lateral SS
RA Sprint Start	RA Pullover-Extension	RA SL Bounds
RA Sled Sprint	RA SS 180	RA Rear-Step TS
RA VJ to ADA SS	REA Elbow Extensions	REA Glut-Ham
REA Bench	RFI Front Raise	RFI H-Ab Jumps
RFI Lateral Jump	RFI Low-Squat Lateral	RFI LS Four-Square
RFI SL Diagonal	RFI SL Speed-Jumps	RFI SL Lateral
RFI SL Linear	Torsion Samples	VJ to ADA SS
RA Squat	RA Bench

Speed Endurance

RFI Lateral Jumps	RFI Lateral Barrier	RFI Quadrant Jumps
PIM Bench	REA Bench	REA Elbow Extensions
RFI LS Four-Square	RFI LS Lateral	RFI SL Diagonal
RFI SL Lateral	RFI SL Linear	RFI Front Raise
RFI Hip-Ab Jumps	RFI Hip-Ad Jumps	RFI Lateral Barrier
RFI Forward Speed	REA Glut-Ham

A sample three phase progression of Power Absorption and Reactive methods follows:

Phase 1: Basic Force Imposed Movements

In this phase, you want to familiarize yourself with the basic movements that I will carry through during this introductory lesson of Torsion Training. Understand that this isn't even a comprehensive lower body list of exercises, let alone a complete list of possible movements altogether. It would be impossible to release every movement for every athlete involved in every sport at this time. But hopefully some of the basics rub off on you enough. Notice that this isn't a workout session, it is a progression that is carried through within the phase. Most likely, you will only use one or two movement(s) per session, thrown in with other Neuro-Dynamic components of your training routine. Start this Phase with the first exercise and exit to Phase 2 with mastery of the last exercise.

Down and Up Vertical Jump: you should be able to move your entire body in a sequence of fluid motions in order to descend and then ascend into the jump, as well as land softly and under perfect balance(i.e. like the perfect dismount of a gymnast).

Forward ADA Drop Squat: step forwards off a box height equal to your vertical jump. Concentrate on enhancing your ability to land effectively.

Lateral ADA Drop Squat: step sideways off a box equal to your vertical jump height, landing efficiently in squat stance.

Backwards ADA Drop Squat: step backwards of a box equal to your vertical jump height. Don't look for the landing; rather, prepare yourself for the blind-side landing and then once you begin to feel it, quickly absorb the impact and bring yourself into good jump-ready squat position.

Blind-Folded Vertical Jumps: seal off your vision completely using a soft cloth material. Set yourself, then perform a down and up vertical jump. Once you can achieve the same jump height as in your standard down and up vertical test, as well as land softly and efficiently, then you can progress to the next Phase.

Phase 2: Intermediate Force Imposed Movements

This phase takes the basics of Phase 1 a step further. You will learn how to utlize more neural energy and master exercises that have greater difficulty and much greater carryover to the general sport arena(i.e. related to our goals of being able to respond and react better, as well as cut, juke, and control your body with better overall mastery).

Forward ADA Split-Squat Drop: step forwards of a box equal to your vertical jump height with one leg in front. Push off with your back leg in order to give you some horizontal movement. Land in split-squat position, well balanced so that you could explode out in any direction.

Lateral ADA Split-Squat Drop: get in staggered-stance position on top of a box equal to your vertical jump height, with your leg closest to the side you wish to drop-off of in front. Take your front leg/close leg and reach it out sideways, effectively stepping off the box laterally. Land in split squat position, with the step off leg in front. You should be controlled in the landing, building energy throughout your system so that you could explode out in any direction if needed.

Backwards ADA Split-Squat Drop: using a box height equal to your vertical jump ability, step off the box backwards and land in a split-squat. Be sure to have your feet make contact at the same time, stress good plantar flexion dynamic minimization of the rear leg, and be in ready position to move in any direction required.

Single Leg ADA Landings: performed from a height equal to 40-55% of your vertical jump height, this is actually 6 movements rolled into one. That is, landing on one leg with your free floating leg held behind you for one version and in front of you for the other version, you will master landing on each leg for each step off(forwards, backwards, and sideways). A deficiency in either one restricts you from further progression.
RA Squat Jumps: using the same format listed in my reactive jump appraisal, find your peak reactive jump ability for a two-legged squat-style forwards reactive jump, sideways reactive jump and backwards reactive jump. That is, step off in each direction, land as you have learned in the previous steps, but this time you will react out into a vertical jump.

Phase 3: Advanced Force Imposed Movements

This phase builds upon what you just learned one degree further. Now you will be requested to arouse your feedforward mechnisms of your body to a greater degree, which will really help bridge the divide between visual reaction times and physcial reactiveness. In real world terminology, this means that you will better your ability to physically react to visual stimuli in sport. Many athletes can visually recognize what they need to do, but it is only the ones that have the skills to physically do it that prevail. To extend the old cliche; You can tell your body what to do but it doesn't mean it will do it...unless you teach your system how to do it. And to say that turning visual recognition into physical reaction is a huge player in being a successful athlete is like saying converting more horsepower to the wheel is something that may help make your car go faster. Duh! (My friend and associate calls it "the difference between an arm-chair quarterback and an NFL quarterback".)

ADA Cycled-Split Drops: we commonly do these one of three ways so I'll list them all here. The first way is a forward step off from your peak reactive jump drop height. Step out and off the box with one leg in front, and push out with the hind leg. As soon as you are in free fall, quickly bring your rear leg to the front and your front leg to the rear(cycle in mid-air), effectively landing in split-squat position. Again, you should land in perfect balance, so if I cued you to react out in any direction after impact that you could do it, quickly. The lateral version is a lot the same. Step off sideways with your close-side leg and push out(not down or up) with your trail leg. The instant you get off the box you need to bring your step off leg in a rapid front-back-front cycle, with your trail leg(inside step off leg) in a rapid back-front-back cycle. You will then land in the ground with your step-off leg in front and on outside(away from the box). You should be well balanced when doing these on both sides(be sure to always land with outside leg in front). The third way is to step off backwards with one leg, pushing back with the lead leg. Once in flight, rapidly switch the back leg to the front and the front leg to the back, landing in a perfectly balanced split-squat position.

AMT Landings: using your reactive jump height box, you will fasten enough overspeed band resistance so that your reactive jump with those shooting down(released at contact) will be about 7-8% less than your normal reactive jump height. Perform forward, backward, and lateral step-offs and landing in a jump-ready squat position.

ADA Torsion Drops: using split-squat style because it is much more sport specific than a squat stance, you will perform three somewhat difficult movements. The first entials that you stand in split squat position on the top of a box. Whichever leg is in back will be the side you jump off. The goal is to perform a 180 degree turn in the air, landing with the front leg on the outside(away from box). You can initiate the turn in both directions(clockwise or counter clockwise) for each side, just be sure to always land with outside leg in front. The next movement is a backwards jump off from split squat position. Rotate so that as you jump back and turn you are facing away from the box, but don't forget to land so that you are absorbing the force of impact with your front leg hip abductors. This means that whichever direction you are spinning just prior to impact, that side-leg should be in front. (If you are spining to the right, right leg in front..visa versa) You may also perform these by jumping off forwards in split-squat position. Simply rotate to the side of the front-leg and land facing towards the box in split squat, jump-ready position. As your balance gets better, you may integrate cycled-split actions in the air.

AMT Jumps: this one doesn't need much explaining, especially since it has been covered before. Just remember to react out after your absorption phase is complete. Far too many athletes try to turnover too quick. Step-offs in all directions will better prepare you for sport than just a step-off in one direction. Remember that.

AMT Torsion: at this point you have developed the ability to know where your body is at all times, when and how to crank up the dial for your nervous system output, how to use feedforward processes to increase your firing rate, increase your ability to react, and you have effectively put it all together. Now you need to be challenged with a moderate degree of difficulty(I call this the advanced phase, but it doesn't end here). Selectively perform any or all of the movements previously detailed, using AMT methodics.

Upon completion of the main session, the athlete once again moves to the Isometric PAP/CJC circuit

Upper Body:

Chest CJC

Row PAP

Pull Up PAP

Rear Delt PAP

Lower Body

Hamstring CJC

1 Leg Squat CJC

ABS CJC

ABS PAP

Oblique PAP

PHASE 4 REASSESSMENT

"Hey coach, how do I get better?"

"Easy...get stronger!"

That's bullshit! Even though the strength training approach may help them increase their force absorption potential, especially in terms of being able to lower heavy weights under control, it's only when you increase your ability to absorb more power will you realize the greatest gains in your power production development! So much for your cut and dry powerlifting and/or bodybuilding routine, huh? What may interest you bodybuilders and powerlifters, however, is that as your power production values go up then your hypertrophy potential goes through the roof. Once you capture this hypertrophy potential then you will have raised your strength threshold, once again, setting a new stone for power development. That's one you're sure to hear regurgitated by all of my copy-cat coaches out there!

As you can see, it's nothing more than a big fat cycle of getting stronger to get more powerful to get bigger so that you can get stronger which feeds into more power development! (whew…that sucked the air out of me!)