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Q: Why is it that training that is very CNS demanding requires such long recovery periods between workouts. I understand the need for long recoveries between sets, but not between workouts. So why is it that many coaches recommend training things like depth jumps, or speed and agility drills only 1-2 times per week?
A: The truth is that we really don't understand neural fatigue to the extent that we'd like simply because it isn't as easy to quantify or observe. With muscular damage, we can use biopsies in the lab and blood measures (creatine kinase, for instance). Neural fatigue is really only truly assessed by performance measures; it's why "a decline in performance" is about the only true definition of non-volume-induced overtraining.
Here's a very cool read on this front.
Some guys can train at a high-intensity more frequently, while others have to take more time between efforts. This is where it’s as much a science of interpretation as it is of experimentation and application; you’ve got to respond to how each athlete recovers a bit differently.
Eric Cressey |
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I believe that during bounce drop jumps, the heels should make contact with the ground lightly. Very few athletes have the eccentric strength to land completely on the balls of the feet. You're also putting a lot of undue stress on the Achilles and patellar tendons and limiting your ability to cushion with the hip extensors. Additionally, you're really increasing the amortization phase, therefore killing the very elastic response you're trying to train.
A lot of people will argue that it's counterintuitive in light of the sprinting motion, but I don't see that argument as holding water. Vertical displacement is centimeters in sprinting, but meters in bounce drop jumps, so you're comparing apples and oranges in terms of ground reaction forces. I use different short-response tactics for using just the balls of the feet.
Eric Cressey |
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Q: I had a question from a strength coach here regarding plyometric training and young athletes, so I thought I would shoot it off. Currently, these figure skating female athletes are 13 years old. They started with the strength coach here six months ago, working on foundational lifts (squat, clean, snatch, skip rope, jump squats, and some single leg stuff).
Another coach mentioned to their mother that they should be doing more plyometrics. Any opinions? My take based on previous reading is potential risk for growth plate injury, and that plyo's should be used cautiously until growth plate closure.
A: I don't think that there is anything wrong with plyos at such an age. Walking is plyometric, and sprinting is about the most plyometric activity you'll find. The bigger issue is why not focus on something with more return-on-investment? About the only thing you'll get from adding a lot more plyos in is an increased risk of overuse injury; they get enough jumping and landings on the ice, in most cases.
Most 13-year-olds are very weak and need to learn proper lifting technique to get ready for the day when they are ready to load the compound movements. Sure, SOME plyos have a place for such athletes, but you have to manage overall training stress; they aren't going to be able to do as much as another athlete who is in the off-season.
Eric Cressey |
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| Got to any gym, and you’ll see loads of people doing cardio at varying intensities, with different machines, listening to different music, and wearing different exercise sneakers. While they each appear unique, the reality is that they’re all stuck in linear movements that always have them moving forward. Take any of these people off their precious ellipticals, treadmills, and recumbent bikes, and you’ll find that they lack frontal and transverse plane stability and carry their weight anteriorly. The solution is pretty simple; get them moving in different ways!
The first step is to include some single-leg work in all exercise programming. This does NOT include unilateral leg presses and Smith machine lunges; you should actually be doing some of the stabilization work!
Second, make sure that you’re training movements that require full hip flexion (knees get above 90 degrees) and hip extension (glutes fire to complete hip extension). Sprinting meets these guidelines very easy, but cardio equipment that limits range of motion will always fall short. I’m not saying that they don’t have their place; I’m just saying that I’d rather have people outside doing sprints and multi-directional work instead.
Third, and most importantly incorporate more backwards and lateral movement in your energy systems work. Here’s an example that I used with an online consulting client of mine recently:
Dynamic Flexibility Warm-up
The following should be performed in circuit fashion with the designated rest intervals from below incorporated between each drill.
A1) High Knee Run: 20 yards
A2) Butt Kicks: 20 yards
A3) Backpedal: 20 yards
A4) Carioca: 20 yards to the right
A5) Carioca: 20 yards to the left
A6) Side Shuffle: 20 yards to the right
A7) Side Shuffle: 20 yards to the left
A8) Backpedal: 20 yards
A9) Scap Push-up: 15 reps
A10) Sprint: 50 yards
Week 1: 3 times through, Rest interval: 15s between drills, two minutes between sets
Week 2: 3 times through, Rest interval: 10s between drills, two minutes between sets
Week 3: 4 times through, Rest interval: 10s between drills, two minutes between sets
Week 4: 2 times through, Rest interval: 5s between drills, two minutes between sets
Eric Cressey
Improved Posture is Not Only Good for your Health, but also good for your Performance. |
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My subscribers know that I believe as much in deceleration training as I do in any sort of speed enhancing-based work… How do you improve speed and deceleration habits?
We’re definitely on the same page on this one. In a nutshell, I just slow everything down for the short-term – starting with isometric holds. Every change of direction has a deceleration, isometric action, and acceleration; I’ve found that if you teach the athlete how his/her body should be aligned in that mid-point, they’ll be golden. My progressions are as follows (keep in mind that you can span several of these progressions in one session if the athlete is proficient):
Slow-speed, Full Stop, Hold > Slow Speed, Full Stop, Acceleration > Slow Speed, Quick Transition, Acceleration > Normal Speed, Full Stop, Hold > Normal Speed, Full Stop, Acceleration > Normal Speed, Quick Transition, Acceleration
Open-loop > Closed-loop (predictable > unpredictable)
With respect to reactive training methods (incorrectly termed plyometrics), we start with bilateral and unilateral jumps to boxes, as they don’t impose as much eccentric force (the athlete goes up, but doesn’t come down). From there, we move to altitude landings, and ultimately to bounce drop jump (depth jumps), repeated broad jumps, bounding, and other higher-impact tasks.
Finally, one lost component of deceleration training is basic maximal strength. All other factors held constant, the stronger kid will learn to decelerate more easily than his weaker counterparts. So, enhancing a generally, foundational quality like maximal strength on a variety of tasks will indirectly lead to substantial improvements in deceleration ability – especially in untrained individuals.
Eric Cressey
Build A Sturdy Foundation. Build an Efficient Foundation.
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With the tests, etc, what would you need to look for in a powerlifting exclusive athlete. Obviously they would focus on strength, but is the speed and rate of force development exercises (reactive training) beneficial as well?
I'm thinking making the SSC more efficient would be beneficial as long as strength is maintained and focused on as well.
Definitely - you're on the right track. There are quite a few lifters who use box jumps and the like in their training. The main interfering factor for a lot of guys is body weight; they just get too heavy for the pounding. If you're 242 or below, though, I think there is a lot of merit to using them. I've subbed in box jumps and broad jumps for DE squat days when I needed to deload or just get the bar off my back for a week.
Interesting little aside...
My buddy Greg Panora was in town back in December for the Christmas holiday, so we got a lift in together. For those who don't know Greg, he's the world record holder at 242 (broke Steve Goggins' old record a few months ago - 1000+ squat, 700 bench, and 800+ deadlift). He lifts at Westside.
Greg is box squatting 495 + greens and blues for speed, and he glances over and sees the Just Jump platform and asks what it is. I tell him we use it to check vertical jump, so he wants to try it. He gets on in beat-up old briefs, Chuck Taylors, and a belt - at a weight of 250 - and jumps 35". Probably could have gone 38" with a deload and proper attire.
Anyone who says maximal strength doesn't matter for jumping and athletic ability is absolutely full of crap. :)
Eric Cressey
www.UltimateOffSeason.com
Lift Heavier. Jump Higher.
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In your opinion should the heels touch the ground lightly during a bounce drop jump. I've heard 'yes' and I've heard 'no' from several coaches and I'm trying to form my own opinion on the subject once and for all.
I think it's a must. Very few athletes have the eccentric strength to land completely on the balls of the feet. You're also putting a lot of undue stress on the Achilles and patellar tendons and limiting your ability to cushion with the hip extensors. You're also really increasing the amortization phase, therefore killing the very elastic response you're trying to train.
A lot of people will argue that it's counterintuitive in light of the sprinting motion, but I don't see that argument as holding water. Vertical displacement is centimeters in sprinting, but meters in bounce drop jumps, so you're comparing apples and oranges in terms of ground reaction forces. I use different short-response tactics for using just the balls of the feet.
Also, what would you conclude if a subject's countermovement jump (30") was identical to his bounce drop jump (30") off of each of the 12", 18", and 24" boxes. Finally, how would you proceed with the subject's training if they decreased to a 29" bounce drop jump off the 30" box? Thanks for the wisdom; your manual is a great resource.
Could just be accumulated fatigue, but I'd train him with a mix of reactive and strength work - with slightly more of an emphasis on reactive work. Stay at 24" for his bounce drop jumps in training and retest every fourth week.
Eric Cressey
www.UltimateOffSeason.com
Is your off-season integrated with the right active recovery strategies?
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| Q: The Ultimate Off-Season Training Manual was fantastic; I just have one question about one of the jumping tests you utilize. In your opinion, should the heels touch the ground lightly during a bounce drop jump? I've heard “yes’ and I've heard “no” from several coaches and I'm trying to form my own opinion on the subject once and for all.
A: I think it's a must. Very few athletes have the eccentric strength to land completely on the balls of the feet. You're also putting a lot of undue stress on the Achilles and patellar tendons and limiting your ability to cushion with the hip extensors. By eliminating that cushion (preactivation), you'll increase the amortization phase, therefore killing the very elastic response you're trying to train.
A lot of people will argue that it's counterintuitive in light of the sprinting motion, but I don't see that argument as holding water. Vertical displacement is centimeters in sprinting, but meters in bounce drop jumps, so you're comparing apples and oranges in terms of ground reaction forces. I use different short-response tactics for using just the balls of the feet.
www.UltimateOffSeason.com |
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