This is Dr. Mike Young's presentation on biomotor development for the speed-power athlete from the 2013 NSCA BC Provincial Clinic at the Richmond Olympic Oval.
2. While primarily a soccer fitness coach and
sport scientist now, in my previous life I
coached national & international competitors
in a variety of speed-power related activities
15. So, tell me what you
want to accomplish
with training....
What is most
important?
I want to understandhow to make people fast
& powerful!
All of it?
21. The main characteristic of elite
sprinting is....transporting
elastic energy from one leg to
the other in the flight phase and
directing the GROUND
REACTION FORCES in stance.
Frans Bosch
22. The key to human speed is
simple: applying large mass-
specific forces to the
ground quickly
Dr. Peter Weyand
27. THE MEAT
MACHINE
• Absorb shock and control vertical
collapse during support
• Balance and control of upper
extremity
• Forward and upward propulsion
• Control direction changes in center
of mass
47. THE REAL REASON WETRAIN
Almost every physical quality relevant to speed & power falls
under the umbrella of (neuromuscular) coordination
By considering physical qualities as outcomes of inter &
intramuscular coordination we simplify the training method
and place stimuli on a continuum rather than in different
bubbles
54. “...there is sufficient evidence for
strength training programs to
continue to be an integral part of
athletic preparation.”
“Do I really need to lift?”
56. Exercise Absolute Power (Watts)Absolute Power (Watts)
100kg Male 75kg Female
Bench Press 300
Back Squat 1100
Deadlift 1100
Snatch 3000 1750
Snatch 2nd Pull 5500 2900
Clean 2950 1750
Clean 2nd Pull 5500 2650
Jerk 5400 2600
POWER DEVELOPMENT
*Total pull: Lift-off until maximal vertical velocity
**2nd pull: Transition until maximal vertical barbell velocity
57. Exercise Absolute Power (Watts)Absolute Power (Watts)
100kg Male 75kg Female
Bench Press 300
Back Squat 1100
Deadlift 1100
Snatch 3000 1750
Snatch 2nd Pull 5500 2900
Clean 2950 1750
Clean 2nd Pull 5500 2650
Jerk 5400 2600
POWER DEVELOPMENT
*Total pull: Lift-off until maximal vertical velocity
**2nd pull: Transition until maximal vertical barbell velocity
Even if use of Olympic lifts are
inappropriate due to lack of
equipment, low teachingexpertise, or athleteinexperience; the basicprincipals should still be
incorporated (externally
loaded, multi-joint, lower body
explosive movement)
73. Vertical force production is
the key component of top-end
speed and that in turn
influences the ability to
maintain a slight increase in
stride length and stride
frequency
Dan Pfaff
74. Vertical forces become predominant
in the maximal velocity phase. Much
of the horizontal momentum needs
have been established, so vertical
force generation becomes critical.
These vertical forces enhance
stride length and posture.
Boo Schexnayder
76. Training for Stiffness*
General Specific
Weight Train Downhill Running
Olympic Lifts Assisted Sprints
Stiffness Jumps Maximum Velocity Sprints
Hip extensor dominant, Vertical vector, Eccentric, Short RFD, Elastic / reflexive
*sprint specific
101. RE-EXAMINING HARD / EASY
Traditional training methods have alternated hard and
easy days to facilitate recovery
New technology and better understandings of the
body and training stimulus permit better options
102. ALTERNATION OFTRAINING
MEANS
• By alternating high and low CNS an athlete can allow some
systems of the body to rest while others are recovering
• Alternatively, one could split activities by eccentric and
concentric dominance
103. High-Low CNS
• High CNS: higher intensity,
maximal efforts of higher load or
speed of movement
• Low CNS: lower intensity, aerobic,
higher work capacity
Ecc-Conc Demand
• Eccentric dominant: typically
higher velocity involving
decelerative forces
• Concentric dominant: typically
higher force, lower velocity
involving accelerative forces
109. • Current understandings of energy systems indicate that there is an
aerobic stimulus from many activities previously deemed purely
anaerobic
• Aerobic training plays a support role to the speed-power athlete but
can quickly be overemphasized
• Intermittent activities rather than steady state are a preferred option
AEROBIC FITNESS
110. WORK CAPACITY is a
far more relevant form
of endurance for the
speed power athlete
111. WORK CAPACITY is a
far more relevant form
of endurance for the
speed power athlete
Body Weight Strength
General Endurance Circuits
Weight Circuits
Kettlebell Complexes
Med Ball Circuits
123. Some things you should
never do
dedicated steady state aerobic conditioning
too much anaerobic-glycolytic training
mixing stimulus...interference effect
neglecting the role of rest
unscripted, poorly planned static flexibility training
124. Know what capacities
need to be trained &
what trains them
Simplify by placing allphysical capacities on a
single continuum
Move from general to more
specific training means
Focus on quality ofmovement & effort
Keep the goal the goal
Attain biomotor balance