Kind of confirms what I've suspected for many years. The best training is practicing some sort of exercise that is close to whatever event you do. Jumpers benefit from jumping, throwers from throwing, runners from running.
Great video as always coach. Interesting to see on your chart how low the transfer for snatches was, although it doesn't surprise me, as from an empirical perspective I've never found them to be very useful, or even cleans to be frank (I think maybe because most athletes are not good enough technical lifters to be able to take advantage of any potential benefits). I do find that doing heavy, full power, deep squats to be very useful from a CNS perspective though, especially when used in a complex/potentiation training environment.
I remember in one research called "Low and moderate plyometric training frequency produces greater jumping and sprinting gains compared with high frequency"...to me this "title-conclusion" seemed controversial as when I looked on the figures with pre-post results there were like signififcant difference in favor of high frequency plyo trainings. 20m sprint time, also isometric leg strength and Max 1RM Strength ( in Leg press if i remember correctly) looked like drastically differred in favor of high frequency (if to look at absolute numbers and not at percentages). Could you check this work and give your thoughts about it? Also 1RM gains were so high that I would like to know how high this gains compared to person who specificly trained for Max Strength for 7 weeks. Also there was no "detrainnig effect" for 2x per week training group, maybe some error or anomaly. Also, I remember meta-analysis on combined uphill-downhill training that give more beneficial outcomes compared to resisted sprint training. Did you practiced that way already and what's your experience? Looks like some contrast method. And long time ago in some old book about sport physiology I've read, that Max strength training (about 80+% intensity) helps (trains) to recruit more fast twitch fibers (affect amount of fast twith fibers), but strength training with lower intensities (i.e. more for power, with faster movements) and/or also with limited partial range of motion affect RATE of recruitment (trains CNS to send faster signal impulses into muscles). So in terms of transferability looks like to have greater transfer we need to train in both polarities altogether. If to look at detraining periods for max strength seems like we could plan this in blocks (one factor then another) or as some complex training method within every training period (session or microcycle) like French Contrast, for example. Your thoughts?
That’s the basic way of looking at it - you have to account for the need to have a certain level of weights strength - this is beneficial for injury prevention and a degree of performance … what’s being said is that up to a point the value decreases in terms of performance gains and that there are other conditioning means which have a higher transfer … so it’s more specific, more detailed than where I started in realty … it’s the level of detail. Hope that helps.
@@irishmick6709 If it wasn't that important then the top sprinters wouldn't be squatting 400+ pounds. Stop trying to downplay lifting. I know you're saying you won't get fast off lifting alone but that's stupid because no one's is saying that and it's misleading as someone could easily interpret that as lifting doesn't matter. If you're a small person and weigh like sub 150 pounds then you might be able to get away with not lifting and still run decent times but if you're a heavier person you need strength to run fast.
@@azsegrxdhtfgvijnkomlewrhtg9508 …yikes! I have no idea how you assumed what you did from my one very short comment “ means to an end, end in itself”. Funny enough, I did sprint when I was younger and we rarely ever back-squatted, we power cleaned, front squatted, but with lighter weight. At 168 pounds, I would clean 180 pounds and front squat the same, but never any more than that. I focused on speed work, plyometrics, mainly just running fast - sport specific work, steep incline sprints, jump squats with light dumbbells, etc…to this day I will still perform 1000 body squats in or around 20 minutes ( my preferred workout). Just in case you didn't know this, when Mike Tyson was in his prime and under the guidance of the great Cus D'Amato, he didn't lift weights at all because Cus believed they would slow Mike down. My oh my, how did that turn out! I'm of the same belief. I do believe in weight training to some extent, but I'll opt more for calestenics ( pull-ups, push-ups, ground work such as animal movements because they increase mobility and usable strength. Also, I've never in my many years seen, or heard, of a sprinter squatting 400 pounds, not that it can't be done, but it wouldn't be encouraged. With the average 100 metre runner weighing in at 170 pounds at 5'10”, it makes little sense to focus on heavy back squats.
Coach do you have expierence with cattlebell snatchs? I wonder if i should prefer dumbell or cattlebell snatches to improve explosiveness or maybe even both?
Kind of confirms what I've suspected for many years. The best training is practicing some sort of exercise that is close to whatever event you do. Jumpers benefit from jumping, throwers from throwing, runners from running.
Great info coach. Thanks for sharing.
Great video as always coach. Interesting to see on your chart how low the transfer for snatches was, although it doesn't surprise me, as from an empirical perspective I've never found them to be very useful, or even cleans to be frank (I think maybe because most athletes are not good enough technical lifters to be able to take advantage of any potential benefits). I do find that doing heavy, full power, deep squats to be very useful from a CNS perspective though, especially when used in a complex/potentiation training environment.
I remember in one research called "Low and moderate plyometric training frequency produces greater jumping and sprinting gains compared with high frequency"...to me this "title-conclusion" seemed controversial as when I looked on the figures with pre-post results there were like signififcant difference in favor of high frequency plyo trainings. 20m sprint time, also isometric leg strength and Max 1RM Strength ( in Leg press if i remember correctly) looked like drastically differred in favor of high frequency (if to look at absolute numbers and not at percentages). Could you check this work and give your thoughts about it? Also 1RM gains were so high that I would like to know how high this gains compared to person who specificly trained for Max Strength for 7 weeks. Also there was no "detrainnig effect" for 2x per week training group, maybe some error or anomaly.
Also, I remember meta-analysis on combined uphill-downhill training that give more beneficial outcomes compared to resisted sprint training. Did you practiced that way already and what's your experience? Looks like some contrast method.
And long time ago in some old book about sport physiology I've read, that Max strength training (about 80+% intensity) helps (trains) to recruit more fast twitch fibers (affect amount of fast twith fibers), but strength training with lower intensities (i.e. more for power, with faster movements) and/or also with limited partial range of motion affect RATE of recruitment (trains CNS to send faster signal impulses into muscles). So in terms of transferability looks like to have greater transfer we need to train in both polarities altogether. If to look at detraining periods for max strength seems like we could plan this in blocks (one factor then another) or as some complex training method within every training period (session or microcycle) like French Contrast, for example. Your thoughts?
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You and Feed the Cats should do a video together!
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What about the Lila EXOGEN calf sleeves? Korfist seems to really like them
So weight training doesn't make you faster but it does make you faster. Don't lift weights but lift weights. Nice.
That’s the basic way of looking at it - you have to account for the need to have a certain level of weights strength - this is beneficial for injury prevention and a degree of performance … what’s being said is that up to a point the value decreases in terms of performance gains and that there are other conditioning means which have a higher transfer … so it’s more specific, more detailed than where I started in realty … it’s the level of detail. Hope that helps.
Resistance training is a means to an end, not an end in itself.
@@irishmick6709 If it wasn't that important then the top sprinters wouldn't be squatting 400+ pounds. Stop trying to downplay lifting. I know you're saying you won't get fast off lifting alone but that's stupid because no one's is saying that and it's misleading as someone could easily interpret that as lifting doesn't matter. If you're a small person and weigh like sub 150 pounds then you might be able to get away with not lifting and still run decent times but if you're a heavier person you need strength to run fast.
@@azsegrxdhtfgvijnkomlewrhtg9508 …yikes! I have no idea how you assumed what you did from my one very short comment “ means to an end, end in itself”. Funny enough, I did sprint when I was younger and we rarely ever back-squatted, we power cleaned, front squatted, but with lighter weight. At 168 pounds, I would clean 180 pounds and front squat the same, but never any more than that.
I focused on speed work, plyometrics, mainly just running fast - sport specific work, steep incline sprints, jump squats with light dumbbells, etc…to this day I will still perform 1000 body squats in or around 20 minutes ( my preferred workout).
Just in case you didn't know this, when Mike Tyson was in his prime and under the guidance of the great Cus D'Amato, he didn't lift weights at all because Cus believed they would slow Mike down. My oh my, how did that turn out! I'm of the same belief.
I do believe in weight training to some extent, but I'll opt more for calestenics ( pull-ups, push-ups, ground work such as animal movements because they increase mobility and usable strength. Also, I've never in my many years seen, or heard, of a sprinter squatting 400 pounds, not that it can't be done, but it wouldn't be encouraged. With the average 100 metre runner weighing in at 170 pounds at 5'10”, it makes little sense to focus on heavy back squats.
Coach do you have expierence with cattlebell snatchs? I wonder if i should prefer dumbell or cattlebell snatches to improve explosiveness or maybe even both?
Sir i have a lot of problem in long jump landing after cycling in air what i can do for that?
Good good because i have kids that can naturally jump high gene pool i believe