Special strength training

Outline for today

● Make the case for special speed training means● Outline of 3 step progression● Sample progressions for jumps, plyometrics and

medicine ball throws● Implementation in the training process

Why special strength training means?

1. Specificity2. Utilisation of SSC3. Stiffness

Impulse

• Increase speed of movement = change momentum• Change momentum = impulse = f*t• Time remains constant and limited in most movements• We have to produce more force in less time (power)• Strength is not the best predictor of sprinting/jumping etc.• Power, RFD, starting strength are better correlates

Impulse

Transfer and training age

• The longer you train, the less general training works• Strength training alone is not enough• General power training alone is not enough• For continued progress we have to train specifically

Dynamic correspondence

•Magnitude and direction of force•Speed of movement•Peak contraction•Contraction type and regime of muscular work•Contact time•Muscles and joint actions used

The average programme is:

• Weight room dominant• Saggital plane dominant• Low speed (even Olympic lifts 0.5-0.8ms-1)• Long contact time• Vertical not horizontal force dominant• Little or no muscular stretch

Most on field movements are:

• Multi planar• High speed dominant (speed strength and speed 1.1ms-1+)• Short contact time (top speed = 0.1s)• Horizontal force dominant (excluding jumping)• High degree of muscular stretch

The stretch shortening cycle

• Myotatic stretch reflex: parallel and series component• Proportional to rate and magnitude of stretch• Greatly increases force production and stiffness• Is a skill that can be trained- elastic utilisation ratio

Biomechanics: stiffness

• Stiffness is vital: ⬇ deformation of the joints upon ground contact = better positioning

• Shorter GCT = less braking forces• Greater energy return = high power outputs• Greater economy of movement = less fatigue for a

given effort level

• Skill component: timing, coordination, relaxation• Structural component: tendon + fascial changes• Neural component: SSC potentiation

Biomechanics: stiffness

Importance of relaxation

• Isn’t speed and power about force and contraction?!• Yes, BUT:

• Reciprocal inhibition: agonist vs. antagonist• Less inhibition = less internal braking = faster movement• Shorter amortisation between contraction types

• Less friction, shorter GCTs• Research suggests speed of relaxation is a more distinguishing

characteristic than speed of contraction between elite and sub elite athletes:

• We already (probably) know this from elite sprinters

Importance of relaxation

Why high speed training means?

• Because we have to!• To bridge the gap between gym and field• To train essential qualities required for optimal performance:

• Relaxation• Stiffness• Optimisation of SSC utilisation• Maximal force production at high speed

Early plyometrics

• Verkhoshansky’s original plyos- drop/depth jump only• More gravity, more f & v, more shock to the body• Subsequent SSC is more powerful, higher forces• More intense training stimulus, more adaptation

Validated in the research- plyos increase power & strength (also explains why NCMJ < CMJ < DJ)

Plyometrics evolved

• Came to realise importance of stiffness and skill component: introduced skips, hops, bounds etc.

• Also, DJs are brutal! Have to build to that point• Eventual progression:

1. Jumps without overload: forward (3 exercises) then vertical (2 exercises) displacement

2. Jumps with overload (3 exercises)3. Depth jumps

Waved progression- one method rises as another falls

Problems

• We aren’t track athletes- we don’t need that stimulation and we don’t have 6 months to prepare

• Some rugby athletes can’t even jump/land properly• We have different positional specialisations• Wave loading is too complicated!• It had to fit our existing template

Things I kept

• Use of extensive and intensive execution• Extensive: technique, relaxation, skill component, prepares

the body for intense loading• “Catch the pleasure”- Natalia Verkhoshansky• “Motorboat some tits with your face”- Me

• Intensive trains force production, SSC potentiation, structural changes etc.

• “Hot floor”• “Jump as high/far as you can”

Things I changed

• Preparation even to perform extensive drills• Limited intensive training- earn the right• Special strength drills assigned on positional basis• Logical progression in intensity from block to block• Addition of medicine ball training (UB & rotary component,

force summation for whole body movements)- same principles apply

What we have now:Intensity & specificity

Variety & volume

Phase 1

Phase 2

Phase 3

Phase 4

What we do now:Phase 1: technical emphasis

• Teach and refine movement in wide variety of movement patterns, mitigate for injury risk

Phase 2: extensive to intensive general emphasis

• Prepare the body for maximal loading with general running, jumping and throwing drills progressed from extensive to intensive execution

Phase 3: intensive special emphasis

• Increase maximal outputs in position specific movements with intensively executed drills

Phase 4: intensive special maintenance emphasis

• Maintain above adaptation with retention loading

Exercise classification & selection

• Short contact, rhythmic, high SSC component- plyometric• Long contact, cluster reps, lower SSC component- jump• Medicine balls- can be either• Combos are possible- you are only limited by imagination

and equipment

Phase 1

Athletes must be able to hop, bound, jump and throw in all three planes of movement with efficient technique and safe

joint positioning• Key points:

• Triple extension on take off w/ arm swing• Triple flexion on landing w/ arm swing• Neutral, braced spine, with hips back• Weight over sweet spot of foot• Eliminate unwanted movement in frontal/transverse plane

Phase 1

• Lower body progression:• Non-counter movement, reduced eccentric stress (not shown)

• Non-counter movement• Counter movement• Double contact• Double contact continuous• Continuous

Logical progression of force, speed and SSC component. Once they have it, move on.

Phase 1

• MB progression:• Kneeling• Half kneeling• High split• Low split• Standing• Single leg (variety)

Logical progression of force, speed and SSC component. Once they have it, move on.

Phase 1

• BW only loading for lower body, light loading for MBs• Lots of exercises per session (ensures higher volume)• Shorter rest periods (30-60s)• Reps: enough to get it right, not enough to fatigue (5-10)• 3-5 circuits per session developmental volume (up to 150

contacts)• Up to 6 sessions per week are possible

Phase 1: lower body progression

Phase 1

Lawrence Phillips

Phase 1: MB progression

Phase 1

Phase 2

Athletes must be able to perform general running and jumping drills with clean technique, crisp contacts and

good relaxation. Earn the right to use maximal loading by progressing from extensive to intensive execution.

• Key points:• Whole body relaxation• Every rep looks the same• Force and speed do not matter at all

Phase 2

• Sprinting (plyometric) drills:• Break the action down, train the individual movements, put

the pieces back together

• Jumping/acceleration drills:• Horizontal and vertical, various leg positions

• Medicine ball throws:• Mixture of throws in all three planes

Build volume and slowly build intensity as execution is perfected.

Phase 2

• BW only loading for lower body, light loading for MBs• Slightly fewer exercises per session (moderate volume)• Moderate rest periods (60-120s)• Reps: enough to challenge, not enough to look bad (10-20)• 2-4 circuits per session• Up to 6 sessions per week are possible, 4 is probably better

Plyometric series

Jump series

Medicine ball series

Phase 3

Athletes must maximise power output in position specific movements

• Key points:• Force and speed matter a lot now• Quality over quantity

Phase 3

• Tactical priorities: win set piece, recycle the ball, score tries• Plenty of room for interpretation and individualisation• You can change it, just obey the principles

Phase 3

• Specific loading (think about the quality being developed)• One exercise per session (low volume)• Long rest periods (180-240s)• Reps: 5 or less (preserve power output)• 3-5 sets per session (or more/less, see below)• Maximum of 3 sessions per week (high-low split)• Where possible measure outputs to track performance and

set volume in pre-season & rehab phases

Phase 3Playing position 1st on-field role 2nd on-field role

Prop Scrum push Lineout lift

Hooker Scrum push Lineout throw

Second row Lineout jump Ruck/maul clear

Back row Ruck/maul clear Lineout jump

Scrum/fly half Pass Short acceleration

Centre Long acceleration Evade defenders

Wing & fullback Flying sprint Catch high ball

Phase 3

Pre-season splits: phase 1

Monday Medicine balls Linear lower body Medicine balls

Tuesday Everything Everything Linear & lateral lower body Medicine balls Linear lower body

Wednesday Lateral lower body Medicine balls

Thursday Everything Everything Medicine balls Medicine balls Lateral lower body

Friday Rotational lower body

Rotational lower body Medicine balls

Saturday Everything Rotational lower body

Sunday

Pre-season splits: phase 2

Monday Medicine balls Running drills Medicine balls

Tuesday Everything Running drills Running drills Medicine balls Running drills

Wednesday Jumping drills Medicine balls

Thursday Everything Medicine balls Medicine balls Medicine balls Jumping drills

Friday Jumping drills Running drills Medicine balls

Saturday Jumping drills Running drills

Sunday

Pre-season splits: phase 3

Monday

Tuesday Position specific drills- upper and lower body Position specific drills- lower body

Wednesday

Thursday Position specific drills- medicine balls

Friday

Saturday Position specific drills- upper and lower body Position specific drills- lower body

Sunday

Pre-season splits: phase 3

Monday

Tuesday Position specific drills- upper and lower body Position specific drills- lower body

Wednesday

Thursday Position specific drills- medicine balls

Friday

Saturday Position specific drills- upper and lower body Position specific drills- lower body

Sunday

In-season splits

Phase 1 Phase 2 Phase 3 Phase 4

Monday Medicine balls Medicine balls Medicine balls Medicine balls

Tuesday Linear & lateral lower body Jumping drills

Position specific drills- higher

impact

Position specific drills- higher

impact

Wednesday Medicine balls Medicine balls

Thursday Rotational lower body Running drills

Position specific drills- lower

impact

Position specific drills- lower

impact

Questions?