The Structure of Training for Speed (Charlie Francis Training Key Concepts Book 1)


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Interview with Henk Kraaijenhof

By reading High Intensity Training you will increase your knowledge on how to design your training to incorporate these concepts and gain the advantages understood by few coaches and athletes. Coach Francis teaches how the effective improvement of useable performance, can result from a successful training program. Furthermore, this book continues to build on the role Central Nervous System CNS fatigue plays in the training regimen.

This book helps explain how an athlete begins to feel CNS fatigue as he nears the limits of his useable performance and how having a greater useable performance is of benefit in training and in competition. In training, the athlete will be able to perform at a greater intensity and over a prolonged period of time. As with the other books written by Coach Charlie Francis, High Intensity Training was written regarding how he trained track athletes.

It is the genius of the late Prof. Carmelo Bosco, who paved the road to the understanding of explosive strength qualities. Jumping and bounding are powerful exercises, but they carry a lot of potential for injuries as well. Jumping and bounding are better exercises for cats than for cows. With a simple electronic timing device and a simple jump mat you have basically everything a coach needs for monitoring and improving explosive strength. With this equipment it is possible to replace a lot of jumping by safer and probably even more effective exercises.

Q5 — SpeedEndurance. Could you share what sprint testings methods you do in the fall to prepare for the summer. I am sure you have some practical tests that can be done in the fall, but those surely would require extrapolation. What do you think is a good set of tests to see development?

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Henk Kraaijenhof: Here is the reason for coaches to study the science or adaptation and methodology, since e. The moment the athletes start training, at first the results in jumping decrease.


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Not very handy for extrapolation nor for motivation if you are preparing for the explosive events. Now the development of explosiveness, always lags behind the training for it. At least it shows that chronic fatigue and overload by training or travelling and competing decrease explosiveness.

Why Train Sprinting for Football?

Compare this to being in the swimming pool and pushing a plastic ball under the water surface, the deeper you push it down, the higher it will pop up, but the longer it will take to pop up too. And if you push it too deep, it will implode. Keep this in mind an you will understand the dynamic of explosiveness. We always use a test battery to keep an eye on all aspects of conditioning. Some parameters might go up while other might go down and may surprise you in spring, when you do not test them all year round.

I used 30 m standing start, 30 m flying start, m and the Bosco jump test battery: SJ, CMJ, reactive jumps 5-secs and 15 secs jump.

4 Highly Effective Top Speed Training Tips - Robertson Training Systems

These are the basic ones. We also measure power output in relevant exercises like squat or leg press, in my case with the Smartcoach system, so to see the development of the force-velocity and the force-power curves of each athlete. For example, 4 sets of 8 80kg in week one followed by 4 sets of 8 at kg the following week. The most common thought on how to gain muscle is 12 reps per set, which yes would induce hypertrophy as you are causing levels of muscle damage and mostly metabolic stress.

However, you can get more bang for buck meeting in the middle ground, lets use a weightlifter as an example outside of bodybuilding, they all have pretty huge legs, right? The stronger you are, the more load you could lift over a certain rep range, increasing recruitment and tension overload than last time, proving the importance of balancing strength and size training together, lining back to weightlifters, they are doing lots of squatting throughout the week so this frequency with heavy load would have hypertrophic effects over time, they also spend dedicated time to reps to focus solely on building muscle Muscle lifts weights right!

The focus on your compound lifts is moderate volume and moderate to heavy load. Maximising the recruitment and activation of a larger percentage of muscle fibres, thus increasing muscle damage, tension and then an effective dose that you then MUST recover from to keep the progression going. This is where you would focus on smaller tension and more metabolic stress induced damage, for example 3 sets of 10, still moving moderate load Relative to the muscle size but progression could be adding a set or reducing rest slightly over a period to increase the stress as opposed to hammering low rep super heavy bicep curls, as this puts far more risk of injury due to the muscle size.

Linking back to my blog on the Structure for Strength , the super compensation model plays a large role in when you would target the same muscle group or movement again, for example, for a squat session like above, the CNS and protein synthesis recovery is between days, would be more appropriate for the heavier squat days but depends on the individual, you would avoid any heavy squat or leg movement for this period.

As an example you may squat on Mondays, and then wait until Thursday to then hit for example a deadlift and lunge based session before then resting the lower body until the next squat session.

Give those muscles time to rest and GROW. Finally, linking with this recovery is nutrition and rest! To gain muscle, you need to be eating in a calorie surplus, you must consume slightly more than you burn to insure adequate amounts of carbohydrates and protein for the restoration of energy stores, protein synthesis and construction of muscle fibres, as they are made up of key proteins! A guide of protein amount is Then working out your daily expenditure from rest and exercise combined would give you a rough daily guide, from there around calorie more is a great starting point.

Insure weight gain is very gradual and only add if after a few weeks if it plateaus. You will in fact boost your metabolism and hormones by lean mass increases. Which results in improved body composition and means, when you change your focus on leaning out you have a better level of muscle mass to do so effectively without losing lots of your hard-gained muscle!

You can’t teach speed: sprinters falsify the deliberate practice model of expertise

There is so much to talk about for sleep New Blog soon! The body sleeps in 1. The main reason we need this sleep is the production of hormones that aid in recovering muscle damage and CNS fatigue, this is the only time we are completely shut off during the day! The key hormone release Growth hormone, it is protein hormone of about amino acids that is synthesized and secreted by cells called somatotrophs. If you lack sleep, the recovery process is hugely disrupted, and not only can you not maintain training quality but the fatigue puts you are risk of injury if you persist with the same training.

Setting your grip is as simple as finding the position that the bar is inline with the hip pocket when the arms are straight and shoulders blades squeezed back.

Charlie Francis - Speed Trap.pdf

Weight should be in the mid foot with the heels planted. Toes can be turned slightly out if it aids your torso position. Now, at the mid-thigh you are tense in the legs, the bar is still close to the body, but the hips are back and therefore this gives you the potential now to exert force from the lower body upwards through the bar. We want this phase to be the change of speed and increase of power on the bar.

Let's Break the Sport Down:

Keep the back and shoulders set and think about the bar meeting the hips Keep the hips not chasing the bar with your hips. See one of our experienced lifters lifting here. Now we have driven tall and the bar has maximal force, we must enter the catch phase of the lift. There you have the phases of the snatch! Getting an experienced coach to monitor you will be most beneficial accelerating development. We want to train one pattern and create good habits for 1RM attempts when they come around. Finally, for those who want to focus on certain positions and areas that are weak the following are some examples of movements that will help pass over to the full lift.

Tempo Overhead squats keep this super light and control the positions. A good start is sets of 5 reps, however complete with the following tempo: 5s down, 5s pause, 5s up, 5s at the top, this is a lot of tension and time so keep it at the empty barbell, this is a great way to teach patterns and develop your positions. These can be used for both technical focus or a great variation for increasing strength off the floor with heavier loads, for technical development aim to get 5kg discs on or training plates to make sure you are setting up from the floor the same as a regular snatch.

You could also go sets of 5 on each variation within your snatch warm up. The overhead squat is a great starting point to improve the mobility and position itself, however when snatching we need this position with SPEED! So, the next step is the snatch balance.

The light variation is without a dip, the bar starts on the back and from here, punch yourself down moving the feet out to your squat, punch with the arms and keep the torso up! Again, these can be slotted into your snatch warm ups for sets of 5 to prime that confidence and speed.

4 Highly Effective Top Speed Training Tips

You are better off dialling in consistency with the catch and movement than shifting as much weight as possible. To conclude here is a little example of a snatch session you might get from one of our coaches if you were focused on weightlifting. Focus on dialling in effective speed and positions in the hang to carry over to the full snatch, keep the feet in the same position for the overhead squat as the full snatches to aid consistency of the feet throughout all movements.

The Structure of Training for Speed (Charlie Francis Training Key Concepts Book 1) The Structure of Training for Speed (Charlie Francis Training Key Concepts Book 1)
The Structure of Training for Speed (Charlie Francis Training Key Concepts Book 1) The Structure of Training for Speed (Charlie Francis Training Key Concepts Book 1)
The Structure of Training for Speed (Charlie Francis Training Key Concepts Book 1) The Structure of Training for Speed (Charlie Francis Training Key Concepts Book 1)
The Structure of Training for Speed (Charlie Francis Training Key Concepts Book 1) The Structure of Training for Speed (Charlie Francis Training Key Concepts Book 1)
The Structure of Training for Speed (Charlie Francis Training Key Concepts Book 1) The Structure of Training for Speed (Charlie Francis Training Key Concepts Book 1)
The Structure of Training for Speed (Charlie Francis Training Key Concepts Book 1) The Structure of Training for Speed (Charlie Francis Training Key Concepts Book 1)
The Structure of Training for Speed (Charlie Francis Training Key Concepts Book 1) The Structure of Training for Speed (Charlie Francis Training Key Concepts Book 1)
The Structure of Training for Speed (Charlie Francis Training Key Concepts Book 1) The Structure of Training for Speed (Charlie Francis Training Key Concepts Book 1)
The Structure of Training for Speed (Charlie Francis Training Key Concepts Book 1)

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