Power-Speed Template

Power Program

Day 1: Strength-Speed

Day 2: Speed-Strength / Speed Endurance

Strength-Speed	Speed-Strength / Speed Endurance
Bracket: An-1	Bracket: An-1, An-2L, An-2 U, Ae-1
FDA REA OSP-R POWER-PIM	ADA RA AMT RFI RFI REA PIM

Absolute Strength Template

Absolute Strength Program

Day 1: Absolute Strength

Day 2: Strength Endurance

Absolute Strength Methods	Strength Endurance Methods
Bracket: An-1	Bracket: An-2L, An-2 U, Ae-1
PIM MIO ISO ISO-MIO OLP	PIM MIO ISO IPM OI ISO-MIO ISO-PIM

General Preparatory Training Template

General Preperatory Program

Day 1 Strength Endurance

Day 2 Speed Enduracne

Strength Endurance Methods	Speed Endurance Methods
Bracket: An-2L, An-2 U, Ae-1	Bracket: An-2L, An-2 U, Ae-1
PIM MIO ISO IPM OI ISO-MIO ISO-PIM	PIM REA RA RFI

Number of Hybrids in a Workout

Optimal Number of Hybrids

A range of 3-5 hybrids (basically exercises) per session, not including supplementary work for the neck, shoulders, wrists, and ankles, is the optimum range per session.

If a session incorporates the same exercise and is the same type of work it counts only once. For example - PIM Bench press x 74% followed by PIM bench press x 54% are used in a session. Although the 2 are used with different weights that would still be counted as 1 hybrid since they involve the same type of work. ISO Bench press followed by REA bench press throws would count as 2 hybrids since they incorporate different modalities. One is neuro-duration and one is neuro-magnitude.

Appropriating Weight

Appropriating Weight- factoring in bodyweight to various lifts

Bench press- 15%
Squat - 85%
Deadlift- 40-55%
Military Press- 15%
Reverse Hyper- 40-60%
HF Abs- 47%
Manual G/Ham- 90%
Machine G/Ham- 65%
Biceps/Triceps- 6%

Training Methods

Training Exercise Explanations and Abbreviations

Isometric- No movement takes place

Pliometric- Traditionally known as the negative phase of a movement

Miometric- Traditionally known as the positive phase of a movement.

Plio-Iso-Miometric Method (PIM)- Traditional training. Movement starts with a pliometric (lowering) followed by an isometric as the movement shifts from pliometric and then the isometric is followed by miometric, or the contraction phase. So, in simplistic terms, lower, stop, press. Even though the isometric, or stopping point is neglible in most traditional PIM movements, movement must still stop in one direction before it can start in the opposing direction.

Miometric Method (MIO)- Consists of positive only repetitions. You execute just the shortening phase of the lift. Weight must be paused in one way or another before each rep. Suspended in chains, power rack, floor, bench, or any other immoveable object that allows you to take a rested pause between reps. Take a 2-4 second pause between repetitions to focus on starting strength.

Isometric Method (ISO)- Consists of either pushing a weight into an immoveable object (partner pressing down on the weight or pressing against pins) or holding a weight in a position with no movement. Isometrics involve the least Reactive contribution of any training methods and are generally a neuro-duration method.

Isometric Parametric (IPM)- Starting off with an isometric contraction for a specified amount of time followed by either a miometric contraction or another isometric contraction at a more advantageous joint range.

Oscillatory-Isometric method (OI)- Combines an Isometric contraction with periodic pliometric contractions in a 1/4 to 1/3 range of motion. Ex: hold a weight in an isometric contraction at or near the sticking point or least advantageous leverage position (CJC). Gain maximal tension, then quickly release ALL tension and let the weight freely fall. As quickly as tension is lost you will just as rapidly apply tension again and if the whole series is performed correctly with full relaxation and re-initiation of tension the weight will "bounce" back up with hardly any effort. The focus is to let the reflexive elements lift the weight back up and the quicker one can totally relax and switch from max tension to zero tension the better this process will be.

Force Drop Absorption Method (FDA)- Performed with conventional strength training exercises by achieving complete relaxation and letting the weight free fall. Then as the weight falls a predetermined distance you will switch, as rapidly as possible, from relaxation to peak tension to instantly stabilize and absorb the force. The key is to gain separation. In upper body movements this is the distance between hands and the bar. However, lower body movements like squats require the bar to be held tight against the back with the separation gained between the feet and floor.

Reactive Method (REA)- Like the force drop absorption method but a reactive contraction is added to the "catch" portion. So you will gain separation, catch the falling load by initiating full tension, and then without any hesitation react to that force with a powerful and quick contraction in the other direction. The neuro-magnitude PIM bench press test is an example of this.

Amplitude Drop Absorption Method (ADA)- Drop jumps- Step off a high box and land on the ground and absorb the impact in an athletic stance, squat, or split squat position. Terminate height when the soft and silent landing is no longer achievable. Choose height rather than load to maximize the pliometric contribution.

Reactive Acceleration Method (RA)- Extending preceding ADA work with a reactive contraction (pliometric).

Depth jumps are an example.

Auxometronics method (AMT)- A method using bands or bungee cords to add to the Amplitude drop absorption or Force drop absorption. Upon contact with the ground or catching of weight the band tension is immediately released (by the coaches feet) allowing one to continue with the Pliometric contraction. First find the depth jump height that allows the best jumping height. Next, one would choose band tension that causes a 7-8% decrease in depth jump height with the bands as compared to best depth jump without the bands. Use a 3:1 or 5:2 ratio of AMT reps to normal reps.

Overspeed Pliometric Method (OSP)- A continuation of PIM work but consistent for movements requiring greater neuro-rate contribution (greater speed.) In this method you use an elastic band or a spring apparatus to increase pliometric acceleration and velocity.

Overspeed Miometric Method (OSM)- A pulley system or an elastic apparatus will be used to quickly accelerate the athlete to peak velocity and then sustain this peak velocity for the necessary terminal. As long as the OSM assistance is not too great the neuro-dynamic functions will remain stable enough to allow an advancement of frequency functions.

Reflexive firing isometrics (RFI)- Examples of reflexive firing isometrics are using light weight with short 1/4 range drop and catch movements over 5-10 seconds. Also exercise like hopping back and forth over cones keeping the upper body stationary. Getting in a pushup or squat position on a trampoline and moving the hands and feet as fast as possible or hopping keeping the upper body stationary are other examples. They can also be done manually as a partner applies quick and random pressure to the body during movement.

Super Seven

1. Modality-the type of work- neuro-rate (speed), neuro-magnitude(absolute level), and neuro-duration(length of force application) referring to the nervous system and frictional vs elastic referring to the muscular system.

2. Bracket- (Anaerobic 1, Anaerobic 2, Aerobic 1, Aerobic 2)- refers to the length of the work.

3. Toleration (Fatigue vs Frequency) Refers to whether the training is structured on a frequency basis or fatigue basis. Frequency training would entail training more frequently with less fatigue induced, (every 4 days with 6% drop-offs) whereas fatigue would entail training less frequently with more fatigue.(every 7 days with 10% drop-off) Toleration is usually illustrated something like the following "6:2 toleration with 6% fatigue on a 4 day scale." This would mean performing 6 consecutive workouts with 6% fatigue inducement every 4 days, followed by 2 workouts with 10-12 % fatigue every 6-8 days.

4. Capacity (Pinnacle/Prime) Is the drop off set up to increase absolute performance (1rm, speed, height jumped etc.) or to increase the working capacity of a lower then absolute performance? If it is set up to increase absolute or pinnacle, then you would find your absolute maximum effort for that day, and then continue performing sets or reps until your performance from that absolute dropped off by 6%. This leads to a quicker drop off then the prime method.

In the prime method, work capacity is increased. That is, you would find your absolute for the day, subtract 6% (on a 4 day frequency scale) off of that and continues doing sets or reps until you could no longer manage.

5. Arrangement (Mixed/Parallel/Sequential) Refers to how the training sessions are arranged in a cycle.

6. Method- refers to the type of exercise employed (tradition training PIM, Reflexive firing isometrics, Oscillatory-Isometrics etc.)

7. Movement (Angle-Direction)

Brackets

Brackets

Brackets may seem similar to basing work on "energy systems" (ATP/CP, Glycolytic) etc., but are more specific and based on time of work duration. They are divided up into 4 categories relating to time rather then repetitions. One advantage of this is using repetitions to calculate sets and work is inefficient because the speed of movement and range of motion changes with each exercise. A given set of "x" number of reps can target different qualities based upon the speed of movement and the joint range of a particular exercise. A good example of this is comparing a set of 10 squats to a set of 10 barbell shrugs. The movement in the shrug is much shorter thus the same number of repetitions will have different effects.

Anaerobic response-(An1) 0-9 seconds Reaches threshold at 4.5 seconds. An average athlete will either fail or complete a lift within 4.5 seconds but it can range from 2.5-9.5 depending on Neuro-Dynamic tendencies.

Anaerobic response work consists of work performed for a maximum of 9 seconds or less, with the exercise and performance scheme determining whether that exercise focuses on speed, power, or strength - and whether the exercise stresses muscular (frictional) units or elastic (reflexive) units such as the tendons/fascia/series elastic component.

Anaerobic reserve is broken down into lower bound and upper bound.

Lower bound anaerobic reserve work is work ranging from 10-25 seconds.
Upper bound is work ranging from 25-40 seconds and your upper limit will be identified by your anaerobic reserve test.

Aerobic response- From 40-70 seconds - Generally for anaerobic athletes this bracket is only used for purposes of building muscle for appearance.

Aerobic reserve- Above 70 seconds - anaerobic athletes need not be concerned with this.

The athlete should train at the bracket level specifically required by his chosen sport and the bracket immediately above that level. The bracket above will improve work capacity of the bracket directly beneath it.

Understanding Drop Offs

Drop-offs can be considered the same thing as fatigue or fatigue inducement. They are illustrated by percentages. One will "drop off" or "fatigue" a certain amount each session depending on their training cycle.

Drop-offs can be calculated using weight, time, reps, or height (height of jump, height of object thrown etc.) In simplistic terms, one establishes an initial best performance or absolute for the training session and then continues training until he/she drops off a certain pre-determined % of fatigue.

Determining Drop-Offs

The simplest way to comprehend this is to understand how to calculate drop-offs by using reps and load in traditional exercises using resistance training. Glance through the following charts and then read the example below to learn how to do this.

Calculating drop off margins using repetitions

0-6 repetitions: yield a drop-off margin of 3-5% per loss of repetition
6-12 reps: yield 2-3% value per loss of repetition
12-20 reps: yield a 1-2% drop-off value per loss of repetition

Calculating drop off margins using load

Simply subtract the % drop off from the load achieved in that movement.

Example:

You bench press 300 lbs for 10 reps in your first working set and establish this as your "initial" or maximum effort for the day. You train every 4 days so we apply the rule of 1/3rds. Remember from above it takes an average of 1/3 the % drop off induced in a session in days to recover from that session, and another 1/3 to super-compensate from that session. So in this example if you are training these particular motor units every 4 days we come up with a drop off or level of fatigue inducement of 6%.

The result for a working 6% drop off in the bench press in this example is either 282 lbs (300 - 6%)(load method of fatigue) or 7-8 reps (repetition method of fatigue).

The repetition training method would entail you to lift 300 lbs until only 7-8 reps are attainable, or to decrease bar poundage as fatigue is realized (maintaining 10 reps per set) until 282 lbs is left on the bar.

If the sub-maximal training method is used then all sets after the initial should calculate in the drop off margin for the load or reps to be used. This would mean lifting 282 lbs until 10 is maximal, or repeating sets with 300 lbs and 7 reps until he could no longer get 7 reps.

DUR work 5-6% on a 4 day scale

MAG work 3-5% on a 4 day scale

RATE work 2-3% on a 4 day scale

Rate vs Duration

You wouldn?t want to mix DUR with RATE in the same session or the same block. I think that may be one problem with his Basic Prep program is that it leads people to believe you can train RATE and DUR in the same block all the time when really the prep program is the only time you?ll see it.

You need to increase your force absorption abilities one way or another because without them you won?t be able to increase your power absorption (fast-force eccentrics) abilities. Once your power absorption goes up then your power production will go up. So the logical thing to do is increase your force absorption abilities through power absorption work as long as you can?then once this fails you then you can go back and perform the strength template.

There are three ways to absorb/produce great force:

(1) Where mass is relatively small and acceleration/deceleration is relatively large. (RATE)
(2) Where mass and acceleration are moderately sized. (MAG)
(3) Where mass is large and acceleration/deceleration is small. (DUR)

The big problem with mixing DUR with RATE work is:

RATE work is trying to teach your body to gain and release tension as quickly as possible (what is discussed as time to peak twitch and twitch decay, respectively, in scientific literature)

DURATION work is trying to teach your system to delay peak twitch (supported by IIB to IIA conversion) and sustain tension (ever do a biceps workout and not be able to extend your arm? Same type of thing!).

As mentioned in one of the post above, muscle stiffness is neurally driven. This means that you want to fire your muscles as close to transition as possible which means your power absorption abilities need to be high. Strength work will make you move like a robot because you will be firing prematurely and holding on to tension way too long. This will cause a sprinter to hit a wall early in the race or, worse yet, tear up muscle tissue. Reactive ability is reliant upon relaxation leading into the reactive contraction...and injury is saved when energy is conserved.

Brad Nuttal

Neuro Dynamics

Neuro-rate(speed)- This is movement associated with the quickest neural rate and transmission. Examples of neuro-rate movements are tapping the hands and feet as fast as possible, cycling the legs, and other movements that require speed above all else.

Neuro-Magnitude (level)- This is movement that is associated with the greatest electrical activity, tension recruitment, and force manipulated (motor unit recruitment) - Examples of neuro-magnitude dominant events are activities associated with the greatest power displayed with great acceleration. Reactive activities fit well into this modality and they include exercises such as bench press throws and catches, depth jumps, jump squats, etc. Neuro-magnitude dominant activities show the highest level of absolute neural output.

Neuro-Duration(length of neural output or strength)-This is movement that is associated with the length of the electrical activity. The ability to struggle against a heavy load or display strength is an example of neuro-duration work.

Neuro-Dynamic Combinations

Speed as in a sprint is comprised of both neuro-magnitude and neuro-rate capacities. Neuro-magnitude would be the level of force you put into the ground with each stride (magnitude of force). Neuro-rate would be the speed at which your limbs move (stride rate). Keep in mind in this situation that neuro-magnitude also relies on neuro-duration capacity.

Strength is a combination of neuro-magnitude and neuro-duration functions. Magnitude would be the ability to apply a maximal level of electrical energy against the load, where duration would be the length of time you can apply that energy.