REAL WORKOUTS FOR JUMPERS & SPRINTERS - EARLY SEASON ADDING SPEED

John Shepherd track & field coach - author & editor

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In this video coach John Shepherd (www.johnshepherdfitness/blog) shows how he is progressing the group's training. There's more emphasis on speed work and the introduction of top end speed work using low hurdles (wickets), for example. Triphasic training also continues. John shows how he is applying this method of training and talks about benefits and areas that need consideration.
This video will be of benefit to all athletes, plus footballers, basketball players and so on, who want to increase speed and power.
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Опубликовано:

3 ноя 2018

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Комментарии : 25

@optmharneetsingh8925 5 лет назад

Wow amazing👌👌

@kachanamunzele2406 Год назад

You a good coach and I want you to make me,I becomes a good long jumper thanks for everything

@judahdsouza9196 5 лет назад

Thank you for the consistent videos. Your effort is very much appreciated. Also glad to see the single leg stand ups ( that's what I call them) which are an exercise I came up with independently. Good to see it validated by a coach such as yourself.

@Johnshepherdtrackcoach 5 лет назад

Many thanks, in a way this channel started out of my writing and coaching ie combining the two (a bit obvious that). For many years I wrote about these and other topics, so it was a... okay, deep breath, let's try to make "visual articles" and document training. It seems that they are being well received and helping others as well as myself (!). It's all about spreading the messages and opening up debate. We'll all have slightly different takes on how to coach and condition. Have you considered your own channel? You obviously have a great deal of knowledge! On a wider scale I think track does not do the best marketing job, yet there are so many athletes around the world... the sport is so much more than the elite level. Kids to masters are running, jumping and throwing on every continent. There's a demand for practical coaching advice and positivity around training.

@judahdsouza9196 5 лет назад

Absolutely agree with the fact that there is the need for discussion and better coaching. However, as a 17 year old with no formal sport science or coaching education ( learnt all I have from listening to, reading and watching people wise and generous enough to share their knowledge.) it's difficult to be taken seriously. Thank you for the kind words though.

@Johnshepherdtrackcoach 5 лет назад

Where do you coach/train? If you don't mind me asking. You can email me if you'd prefer...

@judahdsouza9196 5 лет назад

Have emailed you at the @aol email address on your website.

@SteelShirt99 5 лет назад

How do you build a speed reserve/speed endurance for the 100 and 200?

@olsk0004 5 лет назад

Your videos are always informative and interesting.

@Johnshepherdtrackcoach 5 лет назад

Many thanks

@rich24561 5 лет назад

Nice. I am interested to see when or if you stop the eccentric and isometric work as you move into your competitive season. Do you work on the principle that you need to carry out any strategy for a minimum time to achieve an adaptive response? But at the same time do you think that eccentric and isometric work have a flow on or lag that may start to affect performances too close to competition?

@Johnshepherdtrackcoach 5 лет назад

That's an interesting one as in a way we are doing this (the weights part) for the first time. From what I understand eccentric gains in particular should boost concentric power, so we may well after reducing the volume of the triphasic method as the indoors approaches maintain with concentric work in and out of the gym (I don't stop plyo work nor eccentric landing work - just reduce volume). Also I don't think I will do a "peaking" phase triphasically as Dietz does. I'll adjust loadings, yes, but will keep the intensity of the "lifts" high but with reduced volume. This will be in a further attempt to maintain gains - I will be using sprints, jumps, comps etc to bring the athlete to competing readiness. Partly as the ecc/iso weights sessions are quite short (3-4 exercises) it's not seeming to be as draining as heavy load concentric work... but as noted we will reduce the volume of the sessions to add to peaking. I've also found that with undulating block periodisation it's "easier" to achieve micro peaks, more involved when going for a major peak... Cheers

@rich24561 5 лет назад

@@Johnshepherdtrackcoach thanks :)

@ryantew8861 5 лет назад

Hi coach. Would like to ask about whether you structure your track work (plyo’s and speed work) any differently when in different phases of the triphasic weight training module.

@Johnshepherdtrackcoach 5 лет назад

Thanks for the question and yes is the answer... it’ll take a long answer to here so I may make a video answer... so, very much in brief focussing on one session When we do iso/ecc weights we will do similar plyos (ones that work on the blocking action)... however there will always be a true plyo exercise in the session to develop the stretch reflex and hopefully benefit from the potentiating effect of the weights... Sprints are done on different days usually and will reflect the fine of the training year... so we may do more acceleration work when in a heavier emphasis triphasis phase. There’s a bit more to it than this but it’ll give you an idea. Thanks for the Q.

@AuggieTB 5 лет назад

I might have asked this before on a previous video but what is missing in a long jumper who has great form, has good top speed and has been jumping for years but doesn't seem to be able to jump over 24ft? Is it force production at the board? Could the take off into landing be rushed? Thanks for this great video too!

@Johnshepherdtrackcoach 5 лет назад

It's difficult to know without seeing the jumper in action... however, he may be slowing into the take-off, not be conditioned properly in order to transition from the run-up to the jump, and/or there may lack of the right take-off mechanics. I'm big on the penultimate step and the flat foot to take-off set-up. Also the pen step should be around 2m from the board. Its position could influence the optimisation of the take-off. Now, as you note, if they may rush their mid air action and shorten the take-off then they will also lose distance. The jumper must hold that thigh parallel to the ground position for a split second before going into their mid-air action. The solution could be lots of take-off work with the focus on the pen step and the holding of the swing leg before moving into mid-air action. Hope that helps....

@AuggieTB 5 лет назад

John Shepherd track & field coach - author & editor thanks, I have my 3rd collegiate indoor season starting in about a month. I've been working very hard to try and be my best this year. I know it's about to come together. You'll see me on later videos commenting and I'll let you know how I do!

@Johnshepherdtrackcoach 5 лет назад

Excellent and look forward to finding out and perhaps seeing) how you do...

@silasnew15 5 лет назад

In the offseasons of competition does it make sense to implement a weights program that focuses on hypertrophy?

@Johnshepherdtrackcoach 5 лет назад

It depends on a number of factors - primarily your level of strength and your body type. Physiologically a larger muscle can create more force ... but this is not the same type of force that’s required for the long jump take off for example. Rate of force development is crucial for long jump and sprints. So... it will depend on whether you consider and crucially need more muscle size and weight training gained force development I’d suggest that you do weights that will increase rate of force development (not hypertrophy) and that you also do plyometrics and some occasional sprints. This will give you a better, more specific base over the off-season... otherwise you’ll just be bigger and not necessarily an ‘improved’ athlete... or with the optimum foundations to specifically improve. Hope this helps

@silasnew15 5 лет назад

@@Johnshepherdtrackcoach Oh ok I will work on that. Thank you so much !

@sakarumaster 5 лет назад

It seems that your athletes don't train with much volume daily. Why so?

@Johnshepherdtrackcoach 5 лет назад

Quality over quantity! Don’t do what you don’t need to do... but having said that lots of sessions can take 2 hours. Units of drills adding up... acceleration unit, then a plyo one, then some back to back 60s. There is volume but not perhaps in the traditional sense ie 200s; 300s etc. As jumpers they need to be explosive and fast and fit enough to handle 10 or so 4-Sec efforts in a Comp. There’s a little more to it than this but quality to me is more important Thanks for the comment