Joe Defranco Power Pdf
Nakita Heitmann
One of the most amazing things that I do every week is talk with world-class achievers. These men and women work in different industries, but they are people who have reached the top of their professions and overcame an incredible amount of hardships to get to where they are now.
Entrepreneurship can at times feel lonely. Going into business for yourself can feel like you against the world. At times you may be on top, and then in a second you are struggling to put a roof over your head.
One of the most powerful characteristics, at least in my humble opinion, is authenticity. The reason why is because it lets your customers, prospects and everyone else out there know that you are real. The brands that forget the human touch or forget that business is and will always be about people are missing a major component of what it takes to win.
Joe DeFranco discovered the power of authenticity when he was outright about money issues because he was doing so many favors for past clients who were retired and struggling but still wanted to train with him.
[quote]bigmax wrote:
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i replaced the sghp with power cleans from hang.
i kept the sghp as activation for squat, and clean days so i still got plenty of them in.
sprints?
i never knew cleans to help sprints.
if you wanna bring up your sprints, there are tons of stuff out there for that.
A lot of strength coaches working with high level athletes involved in sports where power and speed is very important do not the olympic lifts and their variations: Joe DeFranco, Eric Cressey, Mike Boyle, Buddy Morris, etc.
Hey CT, i wanna know witch main exercises should i use with this kind of layers systems. Im a hockey player and i wanna know if i can put some olympics move after my main movement ? or assisted movement ? what should i do ? Thanks for the answer !! ...
Even though we had no field space to run sprints, we all noticed that this heavy sled training was making us faster. Our ability to accelerate seemed to be drastically improving. However, due to the lack of field space, it was hard to determine if it was actually helping our sprint performance or not. Feeling a certain way is one thing, but what would the measurements and data show?
Recently, the works of JB Morin, Matt Cross, Pierre Samozino, Matt Brughelli, Scott Brown, and many others have attempted to make the historical concept of improving sprint performance with heavy sled running more accessible, and easier to understand and measure. One of the interesting concepts that I read from the researchers listed above was how elite level sprinters are able to produce more net horizontal force at higher velocities than lower level sprinters.
So, according to this research, it seems that improving acceleration is heavily dependent upon finding the optimal combination of horizontal force and velocity (maximum horizontal power), improving the ratio of force production in the horizontal direction (avoiding unnecessary vertical force production), and maintaining horizontal force application for as long as possible as movement velocity increases with every step. It should be mentioned that during an unloaded sprint, maximal power is usually reached within one second, and the rest of the sprint acceleration puts the athlete at running velocities way beyond the optimal velocity (Vopt).
At the time of this project, I had been training four NFL free agent clients: two linebackers and two running backs. I wanted to see how training at a constant distance of 20 yards against the individualized load of maximum power might affect their ability to run unloaded 20-yard and 40-yard sprints. The first step was figuring out what their unloaded sprint times were, which I tested using a FAT system. This means that the start and the finish both had to be fully automatic, with a motion sensor triggering the start and a laser triggering the finish. I wanted to eliminate human error as much as possible.
The absolute beauty of the 1080 Sprint machine is the amount of information that it gives you. Not only does the machine time every sprint for you using FAT, but you can see peak and average force, power, and velocity, in addition to a graphic representation of every step of that particular sprint, after every sprint performed. The resistance that the machine provides has a wide range of possibilities.
Preliminary measurements consistently showed that there is a friction coefficient on the machine of about 35% when considering field turf surface. This means that for each setting on the machine, the number should be divided by 0.35 to get a more accurate depiction of what a similar-feeling load on a regular plate-loaded sled would be. So, if we are on a turf football field and the setting on the machine is 10kg, it is likely that it would feel the same as a sled loaded with about 29kg (or 63lbs). Below is a basic table of load conversions using this friction coefficient:
To find the maximum average velocity (V0) over 20 yards, I had each player run a 20-yard sprint against incremental load settings on the 1080 Sprint: 3kg, 8kg, 15kg, 20kg, 22kg, 24kg, 26kg, 28kg, and 30kg (the highest the machine goes). I then took the average velocity data obtained from the 1080 Sprint and plotted the numbers against the load being used at each point along an XY scatter plot in Excel. I made sure that the formula was then displayed so that I could view where the y-intercept would occur. This number would theoretically correspond to V0, as long as the coefficient of determination (R^2) was higher than 0.96. All of my guys had R^2 values of at least 0.97, so I felt confident that the velocity numbers were an accurate representation of their theoretical maximums.
Once I had these numbers on hand, the 1080 Sprint could tell me the rest. I simply went into the testing data on the 1080 Motion Web App and found the load that corresponded to 48-52% average velocity. For example, one of my running backs had a V0 of 8.25 m/s, so I looked for the load that had him running between 3.96-4.29 m/s.
Since the 1080 Sprint can provide real-time feedback on every repetition, I decided that if any of the players began running faster than 52% of their estimated V0 during the session, I would adjust the load setting upwards by 2kg. This allowed me to auto-regulate the process and always ensure that the players were sprinting against the load that would put them in the 48-52% range. However, if any of the players reached the 30kg setting (the highest setting currently allowed by the 1080 Sprint machine), then they would simply just try and run faster against that load each subsequent repetition.
The 1080 Sprint sessions were performed once a week. Before working with the 1080 Sprint, the athletes performed low-volume, unloaded sprint work of 10-20 yards immediately following warmups to maintain a velocity-specific stimulus to unloaded sprinting. I then had them each do four 25-yard sprints against their individual optimum load. I had them do 25 yards to ensure that 20 yards were sprinted at full effort. Lastly, I had them perform some extra sprint work against lighter loads to feel for any potentiation from the heavy loads. These lighter load sprints were performed for 25-45 yards with the intention of staying around 85-90% of unloaded split times.
The first note worth mentioning is that by Week 4, three out of four of the players were using the 30kg setting, meaning they reached the highest available resistance granted by the 1080 Sprint machine. The other player, Linebacker #2, stayed at a constant load setting from Weeks 1-4 (28kg). The progression is laid out in Figure 7.
The paper by Cross et al. (2016) assumed that the optimal loading range would occur somewhere between 69% and 96% body mass and my data showed that all of my football players fell within this range (71-80%) in Week 1. Again, despite upwards of a 14% increase in load as seen with Running Back #2, the mean velocity stayed between 48% and 52% of V0. This indicates that the players whose loads increased over four weeks could maintain their horizontal velocity in the face of increasing resistances. They were becoming more powerful.
All of the players improved their relative maximum power after four weeks. Both of the running backs did so through greater proportional rises in V0, while the linebackers were the opposite, seeing rises in power through greater proportional rises in F0.
For example, the linebackers may have been deficient in their ability to produce net horizontal force, and based on relative force (N/kg), they both produced far less than the running backs in the pre-testing period. Their improvement in F0 may have stemmed from the heavy resisted runs. The running backs both made larger improvements in V0, which may have been a result of exposure to the light-resisted runs and unloaded runs.
One area that all players showed improvement in was the ability to accelerate at each 5-yard segment over 20 yards against their individual optimum load. During the first two weeks, most of them began decelerating between 15 and 20 yards. But by Weeks 3-4, all of them were able to continue accelerating or maintain acceleration every 5 yards. This was likely an indication of improvement in RF and DRF.
George Petrakos has referred a concept known as the Maximum Resisted Sled Load (MRSL). The MRSL is the highest load an athlete can use for a 20-meter sprint and show no deceleration at any 5-meter segment. In my case, I was measuring yardage, but from what I was seeing, it is likely that the Lopt will tend to be very close to the load corresponding to 100% MRSL as described by Petrakos. It may be possible to prescribe different training loads based on Lopt in similar ways to what Petrakos describes for loads based on MRSL.
Did sprint times improve? Yes, they did. Between these three players, a range of 0.10-0.33 seconds of improvement in FAT sprints was found after only four weeks of training. Will my findings be fully consistent with yours? Who knows, but decreases in split times at 10, 20, and 40 yards definitely occurred. It is likely that a combination of factors came together that led to these results.
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