USING NON-OLYMPIC LIFTING METHODS FOR IMPROVING POWER

Joe Staub, CSCS RSCC JNS05001@gmail.com

© Joe Staub 2016

WHO AM I AND HOW DO I KNOW WHAT IT TAKES? Been around sports as long as I can remember

• Success and Failure

Was never naturally gifted, had to work for every inch I moved forward in sports • Blue Collar mentality & a lunch-pail work ethic Knew that if I wanted to keep up athletically I needed to train smarter not just harder • Surrounding myself with leaders in the field and great people Practical research based education • B.S. Strength & Conditioning – Ex. Science ~~ M.A. Kinesiology – Ex. Physiology • Multiple Professional Certifications – CSCS, RSCC, USAW, TPI • Incorporating scientific based research methodologies and techniques to enhance

athletic performance in the most effective manner possible to understanding why it works not just that it works

• Study the art of coaching and the art of people

Non-athletics related mentors • Academic / Business Executives

© Joe Staub 2016

THIS COULD BE CONSIDERED TREASON!

You do not need to Olympic lift to develop power

Power = Force * Velocity F = MA V=D/T

In order to develop power you need to either A) Move something of a low mass with high velocity (speed-strength)

B) Improve the velocity you can move something of a high mass (strength-speed)

© Joe Staub 2016

3 WAYS TO DEVELOP POWER

Traditional Barbell Movements

Plyometrics

Medballs

© Joe Staub 2016

THOUGHTS ON THIS PRESENTATION There are other ways to develop power outside of

these 3 methodologies

Any ballistic or reactive movement that has some emphasis on velocity is going to trigger a power based neurologically driven adaptation

Given volumes are based on the premise of optimizing output to develop maximal power High velocity high force contractions using the ATP-PC

energy system, not metabolic capacity or going through a marathon of mediocrity.

© Joe Staub 2016

TRADITIONAL BARBELL MOVEMENTS – KEY CONSIDERATIONS

Simple Movement Patterns Mechanics & Control of Movement Variations from Equipment or Position

Proper Volume & Rest 10-20 Total Reps Full Recovery between Sets

Loading to maintain appropriate Average Velocities SPDSTR 1.2 - 1.7 m/s STRSPD 0.6 – 0.9 m/s

© Joe Staub 2016

TRADITIONAL BARBELL MOVEMENTS – SPDSTR FOCUS

Upper Body Bench, Shoulder Press

2-4 reps per set, 30-60% 1RM

Bench Throws 2-4 reps per set, 10-30% 1RM

Lower Body Squat, Deadlift

1-3 reps per set, 35-65-% 1RM

Squat Jump 2-4 reps per set, 10-30% 1RM

http://www.elitefts.com/wp/wp-content/uploads/2010/04/bench-toss2.jpg

SPDSTR 1.2 - 1.7 m/s

© Joe Staub 2016

TRADITIONAL BARBELL MOVEMENTS –STRSPD FOCUS

Upper Body & Lower Body Bench, Shoulder Press, Squat, Deadlift

2-4 reps per set, 55-85% 1RM

https://www.google.com/search?q=athlete+lifting&rlz=1C1EODB_enUS581US581&source=lnms&tbm=isch&sa=X&ved=0ahUKEwj0pp6RlLLLAhWGPBoKHe3kCmgQ_AUIBygB&biw=1280&bih=899#imgrc=bdPtkvy48SqM0M%3A

STRSPD 0.6 – 0.9 m/s

© Joe Staub 2016

TRADITIONAL BARBELL MOVEMENTS – PROGRESSION IDEAS

SPD STR – Squat

Week 1 Week 2 Week 3 Week 4

Vol Only 6x2 45% 7x2 45% 8x2 45% 9x2 45%

Intensity Only 5x3 35% 5x3 45% 5x3 55% 5x3 65%

Vol & Intensity 5x2 30% 5x3 40% 6x3 50% 7x3 60%

What is trying to be developed?

• The ability to repeat the same output with more frequency (Vol)

• The ability to increase output for a given frequency (Intensity)

• Both an increase in output and in frequency (Vol & Intensity)

© Joe Staub 2016

PLYOMETRIC – KEY CONSIDERATIONS

Drills that match ability level Don’t have an athlete who can’t land a

BW Squat Jump do a 40” box jump

Proper Surface & Shoes No Kidding.

Within appropriate volumes for ability Amount of ground contacts matter Intensity of ground contacts matter

http://www.sayomg.com/wp-content/uploads/2013/09/OMG-box-jump-fail.jpg

© Joe Staub 2016

PLYOMETRICS Bilateral & Unilateral

Bilateral skills first, then progress to Unilateral

Most every drill can be done unilaterally, the question is should it? Risk vs Reward

Deaccelerative before Continuous

Proper landing mechanics must be established before reactive jumping

Must disperse impact force before you can generate next takeoff

http://images.shape.mdpcdn.com/sites/shape.com/files/styles/slide/public/18.-single-leg-plyo-box-jump-420x420_0.jpg?itok=YkGKXWKe

https://www.dovepress.com/cr_data/article_fulltext/s72000/72432/img/fig1.jpg

© Joe Staub 2016

PLYOMETRICS Vertical & Horizontal Emphasis

Not just box jumps & broad jumps

Depth jumps (shock training) and jumps over objects

Multi-directional

30 or 45 degree increments in angle; forward, laterally and backwards

45 or 90 degree increments in rotation

http://upl.stack.com/wp-content/uploads/Kid-Jumping-Over-Mini-Hurdles-STACK-629x419.jpg

http://www.skiingforever.com/wp-content/uploads/2011/10/ski-rotation.jpg

© Joe Staub 2016

PLYOMETRICS Short Response & Long Response

Emphasis on ground contact time & ROM creates different results

Static Start & Countermovement Start Both creating inertia and using elastic

energy need to be worked

Assisted & Resisted Once proper technique and ability have

been attained, artificially increasing or decreasing velocity can be implemented

http://www.bridgercrossfit.com/wp-content/uploadedfiles/images.jpeg

https://achievingathleticism.files.wordpress.com/2015/01/fig1.jpg

© Joe Staub 2016

PLYOMETRICS PROGRESSION IDEAS

https://psyllassportperformance.files.wordpress.com/2015/01/capture.png

https://i.ytimg.com/vi/_1bqJ4cwKQg/maxresdefault.jpg

http://aclinjuryprevention.com/_images/ch3_18.gif

http://media.tumblr.com/tumblr_m52myqONjy1r7v6j3.png

© Joe Staub 2016

MEDBALLS – KEY CONSIDERATIONS

MB weight is critical 3-10% of BW pending Athlete ability

3-6 reps per set, full recovery

Due to the MB being released there needs to be

emphasis on limb/posture control after completion of movement, not just to the point of release

http://img.topvelocity.net/wp-content/uploads/2014/12/med-ball-drill-pitching-velocity.jpg

https://www.google.com/search?q=heavy+medball&rlz=1C1EODB_enUS581US581&source=lnms&tbm=isch&sa=X&ved=0ahUKEwiS74WLoMPLAhWF7B4KHVCJCDgQ_AUICCgC&biw=1280&bih=899#tbm=isch&q=lifting+heavy+medball&imgrc=3CZ5-zvQIC2_IM%3A

© Joe Staub 2016

MEDBALLS – FINDING THE RIGHT FOCUS

Seated and supine positions remove the lower extremity from the movement and focus on torso to upper extremity transfer

Kneeling and Static standing positions place more emphasis on proper energy transfer through lower extremity into torso into upper extremity https://www.theragear.com/images/exercises/seatedmedballtoss_ABS2.jpg

http://upl.stack.com/wp-content/uploads/2014/07/Med-Ball-Kneeling-Side-Toss.jpg

© Joe Staub 2016

MEDBALLS – FINDING THE RIGHT FOCUS Standing & adding movement pre-throw overemphasizes

energy transfer requirements or deficiencies

http://redefiningstrength.com/wp-content/uploads/2015/07/alt-rotational-med-ball-throws-e1438233233848.jpg

https://fightcampconditioning.com/wp-content/uploads/2015/04/pat_reactive_med_ball_throw1.png

https://494bj43x25lb2e99z918jc7v-wpengine.netdna-ssl.com/wp-content/uploads/Keith_med_ball_throw.jpg

© Joe Staub 2016

MEDBALLS PROGRESSION IDEAS Type of Throw

Phase 1 Phase 2 Phase 3 Phase 4 Phase 5

Rotational Seated Tall Kneeling

Split Kneeling

Split Stance Standing

Reactive w/ Movement

Extension Tall Kneeling

Split Kneeling

Split Stance Standing

Neutral Standing

Reactive w/ Movement

Flexion Tall Kneeling

Split Kneeling

Split Stance Standing

Neutral Standing

Reactive w/ Movement

http://exercisesbest.us/photo/exercises15062.jpg

https://i.ytimg.com/vi/GWldoJq0HM8/hqdefault.jpg

http://www.performbetter.com/wcsstore/PerformBetter/matriarch/medicine-ball-exercises/knee-throw-to-push-up.jpg

© Joe Staub 2016

PUTTING IT ALL TOGETHER Plyo before lift. Lift after medball. Medball with plyo.

Lift in between plyo. Coach who you have, what their abilities are, and what the

goals for them are both short & long term.

Everything works and Nothing works. That’s why there are 100+ certifications and no national or

state licensure.

Be able to intelligently defend yourself with a evidence driven strategic goal orientated plan and you cannot be wrong. Be educated, be creative, experiment, but stay within some

framework with some rationale.

© Joe Staub 2016

RESOURCES IF I KNEW THEN WHAT I KNOW NOW

Things/People you should know, have seen, read etc. Lifting Movies & Videos Websites People

Bigger Faster Stronger www.strengthlegends.com Al Vermel Yuri Verkhoshansky Jim Wendler CrossFit Videos (good and bad) www.tnation.com CT Fletcher Charlie Francis Chad Wesley Smith Generation Iron www.breakingmuscle.com Demtri Karpov Grey Cook Vladimir Zatsiorsky Perfect www.elitefts.com Hussan Rezazzedah Gary Grey Christian Thibideau Polish weightlifting team www.danjohn.net Jane Fonda Dan John Mike Nitka Pumping Iron www.nsca.com Louie Simmons Joe Kenn Loren Landow Pumping Iron 2 www.cscca.org Mariusz Pudzianowski Brandon Lilly Dave Tate

www.xlathlete.com Meg Stone Tudor Bompa Alex Viada www.irongamechalktalk.com Ronnie Coleman Brian Mann Pat Davidson

www.strengthcoach.com Werner Gunthor Mel Siff Cal Dietz Joe Defranco Charles Poliquin Arnold Most People have websites,

google a name, see what comes up

Anatoliy Bondarchuk Kelly Starret Ed Coan

Mike Boyle Mike Stone Eric Cressey William Kraemer The List Goes On….

Training Methodologies Powerlifting Bodybuilding Alternative General Non-Traditional

West Side Training Density (Volume) CrossFit Metabolic Training Yoga Juggernaut Training Intensity (Load) RKC Strength Training Pilates

5-3-1 Drug vs Drug Free Strongman Power Training Gymnastics "Puriest" Plyometrics Endurance Training Mobility / Movement Work

Raw vs Gear Olympic Style "Functional" Training HIT Traditional Training Smolov American (USAW) German Volume Training HIT Style Training

European (USSR) Martial Arts (Contact) Asian (Chinese) Martial Arts (non-contact) Middle-East (Iranian)

© Joe Staub 2016