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    stefan on · in reply to: Why improving your Vertical Jump Doesn’t improve your Dunk #231857

    Hey man can i started working on my vetrical.Now im going to gym to work on strenght cus its winter and i cant do plyos in gym.I plan to start plyometrics when good weather starts.Now i dont know if its good to work first on strenght and then plyos because i heard that they are doing on same day.Then when winter comes again i again go to gym for strenght and when again comes good weathet plyos and etc.One more question.I got here about 10 plyos that i gonna do.Im afraid it is too much and if it isnt please tell me how much plyos is too much.And last one.Is better sprinting or running upstairs for vertical?

    georgemicheal on · in reply to: olifts/plyos and back pain #230896

    If you exercise with proper technique then you will not have any back or spine problem. In case you still have any issues with it then consult is with your nearest Spine Surgeon or Chiropractor, they will then help you in treating such pain.


    Hi Stefan- Working strength and plyos on separate days will be fine. Research shows that combining the two is the most effective method though. If you’re able to do plyos and strength work together you’ll have better results. Both sprinting and running up stairs will help for improving your vertical jump however I think sprinting will be better.

    sandnesspeak on · in reply to: olifts/plyos and back pain #230987

    Yeah exercise with proper technique will prevent spine or Lower Back Pain. Also there are other things to keep in mind like sitting on pc for long and sleeping on bed with bad postures can cause back pain. So in order to cure that pain exercise and other therapies will be used.

    seifullaah73 on · in reply to: low heel recovery #231310

    Hey guys

    Its been a long time since I been here, spend most of my time over at

    but I want to discuss about the effectiveness of low heel recovery in sprinting is it something one should try and get technically proficient at and to an extent to drag the toes.

    just want to know the opinions of the experts on here.

    I have a weighted trolley, which I can use to get a slant and practice my sprint start slowly putting emphasis on low heel recovery or is the low heel recovery not really that important.


    jackmagoo on · in reply to: Resistance training for speed #231693


    Increasing an athlete’s cross sectional area (CSA) is extremely important for sports requiring absolute strength such as shotput, although in sports where you have to overcome your own body’s resistance this can become a problem. An example is the 100m sprint, essentially sprinting is the ability to produce large amounts of force in to the ground relative to one’s body weight. Yes increasing your CSA would mean the sprinter could increase the force they produce, but they would need to now overcome a heavier body mass meaning the extra CSA would be pointless.

    Every sport is really on a continuum of how much size one needs, every athlete wants to maximise their strength, but size is sport and position dependent. In contact sports like rugby although the extra CSA will slow you down, it will help you in every contact situation like tackling, taking a hit up, etc, and therefore is an important element to have and will vary in how big you need to be depending on your position and playing style. Another example is AFL where you need to run such large distances, the size you build may help in contact but it will also fatigue you much faster over those large distances, but could be useful if you are playing certain positions like full forward.

    I think this is overlooked by a lot of people training for sport where they all do a large volume phase without considering the potential costs of doing so. You really have to consider your position and requirements. Lets focus on NFL, a wide receiver wants to be extremely fast so should focus on maximum strength and power while trying to limit additional hypertrophy as this will decrease their relative strength, whereas an offensive lineman needs to be huge therefore hypertrophy training is extremely important.

    I just felt like going on a rant, if anyone as a different opinion or questions please hit me up. Cheers

    jackmagoo on · in reply to: I want to hear everyones opinion #231694


    My theory on training is that for most sprint and field based sports such as 100m, or rugby, athletes need to maximise their strength and power…. no doubt. And this comes from maximising the neural efficiency of the athlete. Now in regards to hypertrophy, a larger muscle means you can produce more force and is important for sports such as shotput, whereas say 100m sprinting where you need to overcome the weight of your body this is not a good thing. Yes you may build some muscle by lifting heavy, but you should never lift just to build muscle. With that in mind, each sport falls along a continuum of needing muscle in certain muscle groups but also not building too much to decrease relative strength. For example, a rugby union forward may need a lot of muscle to be able to be effective in rucks, scrums, tackles etc, but an AFL player if he built too much muscle would find his performance decreasing as he would be too heavy trying to complete the running that is required in AFL. Lets look at rugby…. a speedy winger will lose a little bit of speed by building muscle, but it can also be handy to have for hitups and tackles. What’s everyones thoughts? I hear people saying size makes you faster and I simply disagree. It makes you produce more force in an absolute sense, but relatively your strength decreases. Love to hear from others. Cheers

    shoenice on · in reply to: Resistance training for speed #231695

    Sometimes Hypertrophy in younger athletes is good, and relative strength gains will increase faster..

    J Kilgore on · in reply to: Coaches Clinic in PA #231710

    Hello everyone! I’m not sure if anyone will see this, but figured I’d give it a shot. We’re hosting a coaches clinic here at WCU next weekend. Super Coach Boo Schexnayder and Dr. Ken Clark will be headlining it, as well as presentations from Williams College Head Coach Nate Hoey, ESU’s Justin Germani and myself. Topics include:
    Boo Schexnayder: Speed Development for all Events, The Long Jump – Technique and Teaching, The Triple Jump – Technique and Teaching and Planning Technical Training for the Jumps.
    Ken Clark: Acceleration Development, Maximum Velocity and Differences in Elite vs Development sprinters.
    Nate Hoey: Building a TEAM ONE CONNECTION at a time
    Justin Germani: The Pole Vault
    Myself: Factors for Success in the 100/110m Hurdles.

    The flyer is attached!

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    Mike Young
    Mike Young on · in reply to: Mitigating the Interference Effect #231890

    Question via email to start. My response follows. Is there an interference effect phenomena occurring when days are separated? It appears that the lev
    [See the full post at: Mitigating the Interference Effect]

    ELITETRACK Founder

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