2/10/2016
Strength training for Jumps: 2016 Angus Ross (HPSNZ/Athletics NZ)
[email protected]
Content:
Physical Keys to jumping far?
What are the forces involved in jumps?
How strong are elite jumpers – cause or effect?
The case of greg rutherford
How do we develop FT muscle
1.
Overshoot – Jonathan Edwards/Salidino
2.
Eccentric Strength
Putting into practice.. A variety of options
Fast application of force: Assisted jumps options
Foot strength
Upper Body?
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Physical keys to jumping far
Run fast (ish for high jump) and have the capability of generating speed quickly
BE ELASTIC
Absorb force rapidly in take off – have strong enough muscles to allow stiff tendons to stretch….
Apply force rapidly – Fast muscle and stiff yet elastic tendons
Apply lots of force – Fast muscle and stiff yet elastic tendons
Be injury free…
Have enormous power relative to weight
Maintaining posture – head to toe – absorbing forces as per design!
Basic themes?
Fast/Explosive muscle, stiff but highly elastic tendons, lean, extreme power to weight – to generate speed and power at take off
Helping to develop such qualities in conjunction with the wider athletic training programme should be the aims of strength programming.
REMEMBER JUMPERS NEED TO JUMP – STRENGTH IS SUPPLEMENTARY TRAINING NOT THE MAIN THING!
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Step 1: Generating speed… and running at high speed
Acceleration requires : high muscle power output, extreme metabolic energy costs, moderate elastic qualities
Max Velocity: At max velocity muscle generating less mechanical power, much of the energy now ‘comes from conservative mechanisms of segment energy transfer and elastic recoil’ (Weyand & Davis 2006) (noting that you need brutal acceleration power to get to a high top speed!)
Jumpers typically (not always) more acceleration dominant (depending on event – HJ accel, LJ max V?)
What are the forces involved in jumping?
Much higher than sprinting! When considered in multiples of bodyweight some enormous forces are produced in the horizontal jumps! (Data below from Hay, 1993) Similarly Pertunnen et al 2000 – 15.2 X BW in step phase for 14m+ triple jumpers Noting that these all are likely underestimates compared to elites given no subjects over 15.35m in the studies!
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Can you imagine the ground and joint forces for this guy?
Jadel Gregorio
2.03m tall and 103kg
17.90m TJ, 8.22m LJ
25x BW = 2.575 tonnes (on one leg!!)
No wonder these sorts of the things happen from time to time, even (or especially!) with the elites…
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Muscular Strength therefore critical: in stabilising joints and allowing elastic elements to function (as well as just muscular power)
Strong musculature is required to hold system together (vertical and leg spring stiffness) as ground and muscle support forces can exceed BW by more than 3 and 6 X respectively in sprinting (and as we have seen many times greater than this in the jumps)
Remember we get much greater energy and faster return from stretching tendons and fascia than we do from muscle…
How strong are elite jumpers? Name
Event & PB
Height Weight Power clean Squat/quarter squat? 235 (half sqt)
PC/BW
Jonathan Edwards
TJ: 18.29m
1.81
73
150
2.054794521
Christian Olsson
TJ: 17.83m
1.92
73
147.5
2.020547945
Jessica Ennis Katarina Johnson Thompson
Hep/HJ: 1.95m Hep/HJ/LJ: 1.98m, 6.93m
1.65
58
105
1.810344828
1.83
70
Greg Rutherford
LJ: 8.51m
1.88
87
150
1.724137931
Fabrice Lapierre
LJ:8.40m
1.79
67
1.641791045
Dwight Phillips
LJ: 8.74m
1.81
82
110 120 (snatch!)
300?!
160 (full front squat) 1.768292683
• Is strength per se the critical element or just a moderately useful bi-product? • Or are these numbers a symptom of athletes with powerful muscle and N.S. adapting to training?
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Summary so far for strength training…. So we are training the body & muscles to withstand and hold appropriate positions enormous peak forces eccentrically through relatively small ranges and then apply them concentrically (or assist tendons to apply them)– all without developing excessive hypertrophy. Significant strength relative to weight is required!
Greg Rutherford… Dramatic gains in strength, what happens to jumps?
In 2016 power clean increases from 135 to 150kg
Step up improves ~70kg
Competition long jump performance no change…
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Time frames to apply force
Sprinting (max V) – 0.075-0.11s
Long Jump
- 0.11-0.12s
High Jump
- 0.17-0.18s
Triple Jump-hop 0.11-0.12, step 0.15-0.16, jump 0.16-0.18s
Time to peak torque ~1sec
Perhaps at some point extra strength becomes irrelevant?
A random aside: Spring vs power jumpers
Speed vs power jumpers? – High Jump
Speed jumpers – higher run up speeds, shorter GCTs on TO – rely on stiffer tendons (implications for detraining?) – need to generate speed and high ground forces to stretch the stiff elastic elements
Power jumpers – slower runup speeds, longer GCT, large muscular force component, more compliant tendons,
Eccentric & isometric training – pre ballistic phases
Muscular strength may make a bigger difference…
Do we train these athletes the same?
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So for developed senior athletes it seems we need to develop fast muscle…
Arguably 2 primary strength training options for developing RFD and fast contractile speed of muscle
1.
Building a significant block of ‘detraining’ following a resistance training phase = Overshoot
2.
Fast Eccentric Training (appropriately periodised) Followed by ballistic training?
a)
Preferably a combo of the 2 built around the needs of the athlete
1: What is the overshoot phenomenon? Andersen and Aagaard (2000) demonstrated that 3mths of resistance training caused a fibre type shift from IIa←IIb (IIb ↓ed from 9 to 2%). However, 3mths of detraining caused more than the reversal of these changes, IIb percentage went from 2% post training to 17% post detraining nearly double the original percentage! This was termed the Overshoot Phenomenon.
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% IIb fibres
16 14 12 10 8 6 4 2 0 Pre training
Post training
Pos t training
Pos t detraining
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% IIb fibres
16 14 12 10 8 6 4 2 0
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So how does the Andersen data actually apply to sport?
Max gains at 700-800 deg per sec… is this relevant in sport?
Implications?
After 3 months of detraining – the training induced strength gains at low and moderate speeds had returned to baseline as had EMG levels
However max unloaded shortening speed and power increased after the detraining!
SO High velocity un-weighted movements are likely enhanced with detraining e.g. punching, kicking, sprinting and jumping
how often do athletes PB in jumps post injury and illness?
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Problems with complete rest to induce overshoot
Often not viable to rest up for months in the lead up to major competitions
May decrease power output (via ↓ed XS area) especially at low speeds
Skill training is required
↓ed innervation/IEMG after prolonged rest
Potential decreased in tendon stiffness (Kubo et al) and increased hysteresis (i.e. ↓ed elasticity and ↑ed viscosity) Perhaps more
of a problem for a speed jumper than a power jumper??
Decreased general conditioning with rest
Rate of detraining highly individual (genotype and training history factors)
Solutions?
Instead of complete rest , a substantial but relatively prolonged period of reduced training prior to major competition may induce the same pattern of fibre type adaptation…
Anderson et al 2001 demonstrated that removing resistance training but adding running load demonstrated a reduced overshoot but a similar pattern remains
• Resistance training is apparently a more potent stimulus for suppressing IIX MHC than interval running…
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Use in elite sport
Likely most use for sports with little or no endurance component with a high velocity component e.g. track and field jumps, skeleton etc though also being well used by sprint cycling
F
Elite jumps coach Nelio Moura (BRA) has been strong proponent of its use with much success (NSA, 22:4; 6-10, 2007).
V
Moura’s athletes in 2008 and the Beijing Olympics…
Maggi and Saladino won both the women’s and men’s Long jump titles
Saladino moved to number 7 on the all time long jump list with a massive 8.73m effort (the longest jump for 6 years)
Maybe there is something in this!
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Application…
A local example – after some contact with Prof Moura I used the following routine with a ♀NZ skeleton athlete
Heavy resistance training off-season – 3-4 per week (building to 95kg clean, 135kg dead-lift, & 155kg ½ Squat for a 59-62kg female athlete)
In-season – 1 heavy resistance session every 3 weeks (for 2mths)+ 2 week “reload” of 3per week mid season + sprints/pushing and specific race prep –back to
Results – push PBs at every venue of world cup circuit attended (8 different tracks) and she had the 3rd fastest push at 2009 world champs (up from 13-15th previous year), and pushed top 5 every heat a the 2010 Olympics–
2. Eccentric training – highly relevant to improving SSC Ex but also interesting in affecting muscle
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Powered High speed ECC exercise!
Some low budget versions…
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Eccentric training document
Blog for Stu McMillan – contact me if you want a copy
The strength training continuum Contractile speed (concentric speed) Eccentric training
Isometric training
Max Strength
Strength Speed
Speed Strength
Speed
Fast Twitch Muscle development
Tendon Adaptation (pain relief)
Peak Force
Power (lowish velocities)
High speed application of power
High Speed
Developing Stiffness
Angle Specific Strength
Muscle adaptation – strength and size adaptation
RFD
Moderate force application time windows
Short time windows
Tendon/Fascia development
Rate specific neural activation
Sarcomeres in series
Nordic Hammies, Partner push down, Diff speed options
Iso holds (at critical angles)
Traditional barbell work: Squats, deadlifts, etc
Olympic lifts, jump squats
Sled accels, Plyos, Farmers run, med balls, hill sprints
Sprints, assisted jumps
Posture a continued theme: Head to toes
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Options for putting it into practice: 1.
Posture – critical factor in effective force application
• Applying force in alignment with the design of the joints • Basis of effective power application • Drills and low amplitude plyos with OH work a great option…
2. Training the feet – a potential rate limiting step!!
See Ed Fern – videos and experiences with PM schools
Frans Bosch – elite Swedes of early 2000s – extreme foot strength levels – allegedly able to do toe raises (no forefoot) using only the 4 outer toes!!!
Bare foot training in sand another option
Strong feet positive related to jumping performance in several studies
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Training the fast stiff springs
Farmers walk or run…
Other options?
Plyos would also fit into this category (am assuming this widely!)
Eccentric work also relevant in this space
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2. Training high speed force production: Assisted jumps • Great gains in vertical jumps with assisted jumps than with resisted jumps in some studies • May have particular relevance for athletes that are already strong – learn to do it at high speed! • Some criticism of these methods as this method as eccentric force (arguably the most important part of any jump) is minimised… some validity here! • How do we overcome this? Other training units?
Assisted jumps take 2
So if the lack of eccentric loading is a problem…
Add some… best of both worlds
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Upper body training?
Minimise Mass – but upper body does have function
Counter balance for rotation from the lower body
But also a direct effect on ground force!
Thoracolumbar Fascia : Lats and glute connection
Maybe pull-ups are a good option?
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