horizontal application of force
Post on 13-May-2015
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HORIZONTAL APPLICATION OF
FORCE
Applying Strength and Power
Horizontal Forces Sprints involve exerting force horizontally so that the
athlete can move forward quickly. All of the jumping events involve a run-up phase where
the athlete attempts to maximize horizontal velocity. Two of the jumps are concerned with minimizing the loss
of horizontal velocity during the jump to maximize the distance jumped.
Two of the jumps are attempting to translate that horizontal velocity into vertical velocity to maximize height.
All of the throws are concerned with the horizontal application of force.
Problem: most strength training emphasizes vertical force application.
Overview
Tools to enhance force production Strategies (training approaches) Program design thoughts
Tools
Maximal strength training exercises Olympic lift variations Sleds/prowlers Others
Maximal Strength Training Exercises Two types of exercises help train
athletes to generate force against the ground:SquatsDeadlifts
Kettlebell Swing
Wear shoes May be closest to
horizontal force application Rather than a rhythmic endurance
exercise, can be done with lots of weight and low repetitions
Plyometrics and Throws
Two of the best tools to teach horizontal force application.
Horizontal plyometrics are specific:BoundsSingle effort jumpsMultiple effort jumpsJumps to or over boxes
Throws
Throws can teach the horizontal application of force
Medicine ball toss:ForwardChest passStep and throwRotational throws
Plyometrics/Throws, Thoughts
Specific However:
Strength base makes plyometrics more effective
LandingImpactCNS fatigue
Overview of ToolsGeneral Tools
Special Tools Specific Tools
Squats Throws Plyometrics
Deadlifts Kettlebell Swings
Olympic Lifts
Sleds/Prowlers
Strategies/Training Approaches
Complex training Combine strength and track training
Complex Training
Idea is to combine a heavy, slow strength move with a fast movement like a plyo or Olympic lift.
Theory: heavy movement recruits more motor units. Fast movement takes advantage of that recruitment.
Today called post-activation potentiation (PAP)
Research very mixed on this.
Complex Training: Horizontal Emphasis Back squats + long jump Split squats + standing triple jump Front squat + Box jump Etc.
Complex Training Thoughts Not a magic bullet But, not harmful either Great use of limited training time,
especially during the season.
Science Fiction: Combining Strength and Track Training
This can be an effective way to show the athlete how strength training applies to and supports the event.
Reinforces many of the technical cues common to both activities.
Sample Combined Program Split Cleans, 3x3 each legx60% +
Bounds, 3x20 meters Back Squats, 3x4-6x80-90% + Hurdle
Hops, 3x10 meters Romanian Deadlifts, 3x4-8-RM + Falling
Starts, 3x10 meters
Combining Strength and Track Training Reinforces the applicability of strength
training Takes a lot of work on coach’s part Requires enough equipment and
enough help to move the equipment Only practical with elite-level athletes
Program Design Suggestions
Examine by level of development:FundamentalNational-caliberElite
Fundamental Program Design Building a fitness/technique base Narrow range of exercises Focus is mostly on general exercises
Building a Fitness Base
Getting the body used to sprinting and jumping
Strengthening ligaments, bones, and tendons
Muscle hypertrophy Total body strength Power
Building a Fitness BaseGoal Approaches
Preparing the body for sprinting/jumping Technique drills, A/B drills, bounds, low volume sprints, single-effort plyometrics, shin splint drills, hamstring exercises
Tendons/ligaments/bone Moderate-to-high volume strength training, multi-joint exercises, 30-60 seconds recovery
Hypertrophy Moderate-to-high volume strength training, multi-joint exercises, 30-60 seconds recovery, high intensity (2-3 reps left in the tank)
Total body strength Moderate volume strength training, multi-joint exercises, 60+ seconds recovery, high intensity (1-2 reps left in the tank)
Power Single-effort plyometrics, increased strength, Olympic lifts
Narrow Range of ExercisesGoal Tools
Preparing the body for sprinting/jumping
Ankling, high knee drills, hip-to-heel drills, A/B drills, bounds, ankle hops, walking on toes, marches, crab walks, back pedaling, counter-movement jumps, squat jumps, standing long jumps
Tendons/ligaments/bone Squats, deadlifts, hip extension exercises, lunges, bench press, military press, pull-ups, dips, push-ups, bent-over rows
Hypertrophy Squats, deadlifts, hip extension exercises, lunges, bench press, military press, pull-ups, dips, push-ups, bent-over rows
Total body strength Squats, deadlifts
Power Power clean (hang), push jerk, pulls
Fundamental Training: Example
Day One Day Two Day Three
Emphasis Strength/Acceleration
Power/Max Velocity Hypertrophy/Endurance
Speed Training Technique drillsFalling/standing starts, up to 10 meters
Technique drillsStride length drillsFalling/standing sprints up to 40 metersBounds
Technique drillsStride length drillsFalling/standing starts up to 100 meters
Jump Training Jumps in placeJumps with 1-3 step run ups
Jumps in placeJumps with 1-3 step run ups
Strength Training Back squats or DeadliftsRomanian deadliftsBench pressBent-over rowsMilitary press
Power clean (hang)PullsPush jerk
SquatsLungesHip extensionBench pressPull-upsDipsMilitary press
Other MB Throws MB Throws Conditioning
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