Linear

Resisted Sprints – Strength/Power Continuum

Since there is so much activity in this group (and on the Members Only Website discussion board!) with the concepts of Resisted Sprints, we figured it might be appropriate to share clips of this live session.

Note that the “Strength/Power Endurance Continuum” focuses on resisted work that is less specific (Strength, on the left side of the Continuum) and more specific (to the right).
This sequence shown here is one of the THE MOST SPECIFIC, and is placed on the far right side of the Continuum within the Periodization cycle of sprint capacity work. WHY?? The Vertimax Raptor provides very LIGHT resistance – so the body lean, foot strike (with respect to the center of mass), AND the overall ground contact time is very similar to a free sprint (no resistance).

Also, note the anchor position of the resistance. It’s up on the Ki-RO Core Trainer vest, on the left side. Meaning that when the sprint is executed, the Raptor + Kirocore is “trying to pull and rotate the trunk to the left”. However, notice that during this perfectly executed sprint, there is NO trunk rotation. WHY? His RIGHT TRUNK ROTATORS ON THE ANTERIOR SIDE is isometrically strong enough to withstand this resisted force!
That’s what makes this such a highly efficient and specific resisted exercise for Power Endurance. The resistance is light enough that this trunk INTENTION is subconscious during the sprint execution. The anchor position provides the proper force angle and moment arm around the axis of rotation to provide this INTENTION. Strong isometric trunk rotators to withstand powerful forces created by fast leg whip action during maximal sprints is ESSENTIAL to an efficient stride. To achieve the proper foot strike during a stride, this is a KEY factor! Because if the trunk DOES slightly rotate during a sprint (caused by the momentum forces of the leg whip), OVERSTRIDES can occur. Which leads to longer ground contact and too much stress on tissue (specifically the posterior chain).

Keep in mind that the less specific resisted work (Strength Endurance, to the left of the Continuum) is still important. Like Push Sled work, Heavy Pull Sled work, Sled Marches, Heavy Trainer cord resisted work, etc. Because these less-specific exercises raises threshold of Support (foot/ankle) and Suspension (hips/pelvis) muscle activity. But when this base of threshold is raised, APPLY THE THRESHOLD w these types of LIGHT resisted sprints. Like the Raptor Kirocore Sprint featured in this exercise!
WELCOME TO THE REVOLUTION

Training Diverging Forces

Training Diverging Forces

Kansas City DL Chris Jones regarded as one of the best OVERALL defensive PLAYERS in football. DIVERSITY is the key. When a guy of this size is this athletic, mismatches are created and great things can happen.

Training DIVERGING forces is an effective way to take an elite athlete and challenge the system.

Note the different variations in each of the videos:

1. Resisted 5yd DL Get Off

2. Assisted 10yd standard acceleration

3. Assisted 10yd DL Get-Off (DIVERGING ASSISTED FORCE). Note the angle of the cord pulls at an angle so the 1st step AND stride length is still maximized, but the “angled pull” makes the trunk/spine lateral flexors / rotators AND hip abductors / adductors work isometrically as the line of the sprint is different than the angle of the pull

4. Assisted 5yd standard acceleration – DIVERGING FORCE

5. Resisted 10yd DL Get off – DIVERGING FORCE

Note the blend of variations of different complexes. Start positions; Position specific versus standard athleticism; resisted versus assisted versus free; different force angles of Resist or Assist.

Complex these drills with Kirocore back sled sprint to raise threshold of the Support System AND Trunk/Spine isometrics (especially rotation). This will make these application drills a LOT more effective.

Absolute Speed Training

Absolute Speed Training

• BPS featured Absolute Speed training is all about THRESHOLD. Elite athletes QB RGIII; Wide Receivers James Washington, Curtis Samuel, Breshad Perriman and Darvin Kidsy in the zones to PERFECTION.

• Complex advanced Moving Claw series with Buildup A-Run Zones on a Flat Loading Periodization model for distance (40-80yds).

• The Moving Claw series will raise the threshold of the reflexes of the Posterior Chain during the Max Velocity cycle. That threshold will apply to the A-Run Zone. SPECIFICALLY the group prep phase and ground contact phase (double knee bend Stretch Reflex to project the hips forward with full hip extension FAST while limiting ground contact.

• The A-Run zone will continue to be maximized, even in a fatigued state. The flat loading model makes the ESD (energy systems development) efficient and avoids overtraining.

• This WILL apply to sport! Regardless of any misinformation out there, the “second gear” is a SIGNIFICANT part of speed development that will transfer. Especially in football at these positions.
WELCOME TO THE REVOLUTION!

Absolute Speed Training – Tufftread Sprints


The Tufftread Performance is a HUGE part of our MLB training system. In the General Prep Phase (GPP) and transitioning into Intensification, a huge emphasis is place on Volume and slow eccentrics on lower Posterior Chain Development in the weight room; and Strength Endurance on the field.

On the opposite day, we incorporate Tuff Tread max effort interval sprints – 22mph + with a 5-10 degree slight incline.

As we progress to the December conjugate phases, we will incorporate unmotorized 30-40 degree incline bounds and sprints; and motorized 25-28 mph+ sprints on opposing days. Periodized with our field-based resisted/assisted sprint complexes.

That’s the significance of this high level technology – unmotorized versus motorized; high digital incline function up to 40 degrees; and overspeed harness in later phases. This assists quantifying the progression, that maps well with our:
1. Field-based sprint zones with timed splits and motion analysis
2. Force plate data w plates and HiTrainer

The success of our speed programs is always centered around progressions of support system prep; trunk/spine isometrics; horizontal plyometrics; posterior chain strengthening; sprint zone periodization w timed splits. But the advanced TECHNOLOGY is the key to individualized plans of volume and intensity.

Star MLB OF Tommy Pham demonstrating focus on stride length and backside mechanics emphasis on the Tuff Tread in this phase is a good example.

Application

A-Run Series

In this video, you will learn/see:

  • The entire A-run series being ultimate transfer into efficient absolute speed sprinting and mechanics
  • The introduction into true overspeed development with the assisted A-Run Series
  • Full breakdown of each level of the series and how it can transfer into full speed sprinting
      • Variable Speed A-Runs
          • Half Speed
          • 3/4 Speed
          • Build up to Full Speed
      • Combination Drill: Ankling Buttkick A-Run
      • Pulley Resisted A-Run
      • Pulley Assisted A-Run

Assisted Sprinting (Over-speed)

Technical Mechanics

Buttkick Skip Series

Absolute Speed A-Skip Series

In this video, you will learn/see:

  • The scientific concepts of the entire A-Skip Series and how it relates to improving the efficiency of the Transitional Phase of the cyclical motion
  • Various coaching cues and observations from a coaching standpoint with Recovery Phase transitioning into Ground Preparation Phase that relates to success within these drills
  • The step by step progression of these drills with full demonstrations and descriptions 
    • Absolute Speed (AS) A-Skip Rhythm – Individual
    • AS A-Skip Rhythm – Continuous
    • AS A-Skip Power
    • Resisted AS A-Skip Series – Rhythm Continuous is the example shown
    • Assisted AS A-Skip Series – Power is the example shown

 

Moving Claw Series

In this video, you will learn/see:

  • The approach to the development of the entire Moving Claw Series, which is highlyd advanced and intense, and how it really focuses on the Ground Preparation Phase of the cyclical motion
  • The approach to volume and intensity, which has to be extremely carefully planned with this series, as it incorporates heavy joint loads
  • Full demonstrations and explanations of the progressions and sequences of each level of the series:
      • Ankling Moving Claw
          • 5 Count
          • 3 Count
      • Straight Leg Mini Bound
      • Straight Leg Mini Bound Moving Claw Series
          • 5 Count
          • 3 Count
          • Continuous
      • Straight Leg Bound (Medium Height)
      • Straight Leg Bound (Medium Height) Moving Claw Series
      • Straight Leg Bound (Full Height)
      • Straight Leg Bound (Full Height) Moving Claw Series
      • Ankling Moving Claw – Command

 

Resisted/Assisted Moving Claw Series

In this video, you will learn/see:

  • Examples of drills of Ankling Moving Claw Series and Straight Leg Bound Moving Claw Series under a light constant resistance or a constant assistance using a pulley mechanism
  • The concepts of power endurance phases of these drills with the constant resistance – focusing on force application
  • The concepts of the horizontal plyometric and advanced arm action training systems of these drills with the constant assistance – focusing more on limiting ground contact and increasing rate of force development

 

AS DL Jump

CNS Activation (Basic Firing Patterns)

Science and Overview

In this video, you will learn/see:

  • Definitions of Acceleration and Absolute Speed, and differences between the two components of sprinting
  • Definition and examples of Absolute Speed mechanics, with the understanding that training this cyclical leg motion applies to the point at which gravity dictates the body is upright (although technically not at absolute or top end speed); all the way through when absolute speed is actually reached and maintained
  • Definitions and explanations of the phases of sprinting and they fit into absolute speed mechanics 
    • Residual Phase
    • Recovery Phase
    • Transitional Phase
    • Ground Preparation Phase
    • Ground Contact Phase
    • Approach to drill selection and overall volume between the technical and application aspects of absolute speed development

 

Ankling Series

In this video, you will learn/see:

  • The scientific concepts behind the Ankling Series, and it’s role in absolute speed as well as all movement training
  • Thought processes and coaching cues of the intention of specific isometric contractions
  • Coaching aspects in terms of what the drill should look like at variable speeds

 

Walking SL SLDL Series

In this video, you will learn/see:

  • The science of the overall increase in force placed across specific tissue (primarily the hip extensors and knee flexors) during this series will allow for adaptation over time – mainly meaning it could be over a series of training sessions, not necessarily within the same training session itself
  • Adaptation of other factors that enhances the absolute speed development such as joint stability and trunk/spine development
  • Demonstration of all components of the series
    • Slow/Fast pause
    • Slow/Fast reflex

Resisted/Assisted Ankling Series

Ankling to Buttkick Series

In this video, you will learn/see:

  • The drills of Ankling and Ankling to Buttkick under a light constant resistance or a constant assistance using a pulley mechanism
  • The concepts of power endurance phases of these drills with the constant resistance
  • The concepts of the horizontal plyometric and advanced arm action training systems of these drills with the constant assistance

 

Straight Leg Hamstring Series

In this video you will learn/see:

  • Overview
      • The advanced system of gaining range of motion with straight leg hip flexion with the opposite leg fully supporting the weight of the body
      • Intensified stabilization of the ankle, knee and hip on one leg, with extreme isometric development of the trunk stabilizers during this hip separation
      • The concepts of the stretch reflex across the hip extensors at the end range of controllable motion (the height of the leg leg lift)
      • The progression of gaining isometric strength, and utilizing the stretch reflex, which subsequently leads to increased range of motion of the hip flexion and increased efficiency of the hip extension:
          • Slow Pause/Reflex
          • Fast Pause/Reflex
          • Hamstring Skip Rhythm – Individual
          • Hamstring Skip Rhythm – Continuous

 

Technical Mechanics

Acceleration A-Skip Series

In this video, you will learn/see:

  • The basic science and application of the different phases of the motion: 
      • Residual Phase
      • Recovery Phase
      • Transitional Phase (the primary focus of the Acceleration A-Skip Series)
      • Ground Preparation Phase
      • Ground Contact Phase
  • The application of the stretch reflex phenomenon that occurs within this Transitional Phase of motion and is exemplified with the various forms of the A-Skip
  • Demonstrations and coaching cues of the various exercises of this progressive sequence:
      • Acceleration A-Skip Rhythm – Individual
      • Acceleration A-Skip Rhythm – Continuous
      • Acceleration A-Skip Power
  • Approach to intensify the sequence by providing resistance to any of the above exercises which focuses on more force application and different load across the ankle joint due to the increased angle:
      • Push Sled Resisted
      • Pull Sled Resisted

Acceleration Explosive Strides

Bungee Acceleration – Deceleration

CNS Activation (Basic Firing Patterns)

Acceleration Arm Action Part 1

In this video, you will learn/see:

The scientific concepts of developing efficient arm action, and how this type of training will greatly enhance any linear OR multi-directional movement training
Demonstrations of first couple of sequences of Arm Action
Arm Action – Long Lever
Long Lever to Slow Jog

 

Acceleration Arm Action Part 2

In this video, you will learn/see:

Continuation of the progressive sequence of Arm Action development, now intensified into running and sprinting action
Arm Action – Run
Arm Action – Sprint
Combination Drill – Long lever, jog, run, sprint
Full Speed Action
2 Count
4 Count
6 Count

 

Acceleration Linear Wall Drill Series

In this video, you will learn/see:

The concepts of Basic Firing Patterns aspect of Movement Training and how it relates to linear acceleration
The wall drill concept and how it exemplifies the Basic Firing Patterns by having a high neural component with low joint loading
Discussions on volume and intensity to maximize the benefit of the drill
The progressive sequence of drills:
Linear Wall Drill position and isometric contractions
Singles
Triples
Single to Rapid Fire Sprint