I have spent the past 2 and a half years in the weights room trying to get a further standing jump and don't have a cm to show for it, despite lifting gains. I needed to see this.
@judahdsouza9196
6 жыл бұрын
Very good analysis. IMO weights are a great stimulus, and Important for strength building. They are just a tool, like other forms of exercise, to improve your limiting factors. Also I think that maybe lift PB's have a psychological effect on an athletes confidence levels. :) Video suggestion: Common injury problems jumpers/sprinters face. Eg jumpers knee, shin splints. Prevention and recovery. PS : Isn't triple jump very concentric?
@newlovesong6205
5 жыл бұрын
Thanks for the video
@hughruxtonosteopathyplus4527
4 жыл бұрын
Totally agree with you. I have been saying the same thing for years be it with runners or swimmers. It is all about thinking about transference and keeping the exercises as close to the chosen sport or activity as possible. I believe in working on challenging stability and making exercises as proprioceptively rich as possible so that the athlete figures out how to create a feeling of 'stiffness' and control is really important. So using plyometric exercises combined with landing and taking off from a slightly unstable surface or Bosu Ball can work OR stepping up onto a Bosu Ball with a weight or sandbag on the shoulders might be more rewarding. Wonder what you think?
@Johnshepherdtrackcoach
4 жыл бұрын
Thanks for sharing. I agree that working on unstable surfaces can be great for proprioception and injury avoidance and learning that "control" needed. One of the best ways, I believe of challenging the long jump take-off, for example, is by using a low mat for the penultimate step (as you may have seen in a video or two of mine). This should only be a couple of cms high and it overloads the take-off improves force absorption and return. We use a 6-10 step approach as it is very demanding. So this drill is very close to the requirements of the long jump take-off and has that direct transference as you indicate. I'm not one for heavy weights and Olympic Lifts in their own right, although we do do these (with the mature jumpers) following more triphasic methods. For young athletes there are far better and much more specific ways to get stronger, for jumping and sprinting from my point of view. With older athletes it's then a case of working out what they need more specifically - which could include a greater emphasis on weights and a specific muscular action. Again thanks for the comment and for stopping by.
@BreuckelensFinest
5 жыл бұрын
I love in your videos. Thank you so much your knowledge and sharing it with the world, especially me! Hahaha
@Johnshepherdtrackcoach
5 жыл бұрын
😂😂😂 You're very generous... and I trust the sharing is working for you! Please share the channel to as many as you can (even if you'd prefer to keep it to yourself!)
@El_Suertero
4 жыл бұрын
Some time ago I've read research or article, where author pointed out, that there is no need (no significant increase in performance after that levels) for excess of strength more than 2x bodymass for squats and 1.3x bodymass for hang clean (numbers for high level). ("How strong is strong enough" by Gavin Moir). So, in my opinion (not expert), optimally will be to reach that levels of strength and after that just maintain it (don't do more unnecessary work) while focusing on different types of exersices as you mentioned in video (isometric, eccentric etc.) and spend time on other aspects necessary to improve performance ( plyo, resisted accelerations, technique, speed endurance, strength endurance, etc). What do you think? From your experience, how much and how many gym sessions per week or month is enough in strength developing period and strength maintenance period?
@stan657
6 жыл бұрын
Excellent info!
@Johnshepherdtrackcoach
6 жыл бұрын
Glad you liked it... difficult subject to get over and I think an misunderstood one.
@KKanimx
5 жыл бұрын
Very nice video and much information, can you please suggest supplements for jumpers?
@Johnshepherdtrackcoach
5 жыл бұрын
Many thanks, first and foremost good food is the most important aspect of your nutrition. Having said that some supplements can be of assistance Here’s a link to a video on protein which is important for power athletes: kzitem.info/news/bejne/xn6w1G2ki3uca3Y
@dhnsh1843
6 жыл бұрын
1/4 squat is helpful for acceleration power.
@Johnshepherdtrackcoach
6 жыл бұрын
Yes, however, it's the weight that's lifted, the speed of the exercise, the variation in muscular actions used that will produce the biggest pay-offs for your sprints/jumps and very crucially how the exercise is incorporated into your training.
@rebeccadelnigro5184
6 жыл бұрын
I would be really interested to see a strength training program put together by you, John! Do you have any plans to do that in the near future? I struggle with what movements to do when, rep schemes, etc. Sometimes, having a program that is written out gives me better direction but knowing that it's coming from a jumps-specific coach would make me feel better. Like you said, I don't want to put my athletes in the weight room and either waste their time or even make them worse off!
@Johnshepherdtrackcoach
6 жыл бұрын
Rebecca Delnigro Good question!!! I'm actually reevaluating some of my programmes at present... you may see some of the newer thinking in the videos. In the past I have not given my jumpers really detailed specific weights programmes. They have had success with limited weights sessions really (mainly low rep heavy load moved fast concentric sessions and complex sessions). I realised early on that weights were not as important as some think and when compared to speed, technical ability and the stretch/reflex. I am going to try a new-ish programme using eccentric and isometric exercises as well as concentric ones, but maintaining the emphasis on the stretch-reflex and jump exercises for conditioning and doing so concurrently. I'll try to provide more info on this in futures vlogs. It can be difficult to see the wood for the trees when it comes to constructing the "right" training programme - if right is every fully achievable... And I don't want to just jump on the latest bandwagon, so it needs a little thought and experiment, research and reading. Plus, I try where possible to look at the specific needs of each athlete.
@rebeccadelnigro5184
6 жыл бұрын
That sounds great and makes perfect sense. Last year I purchased Triphasic Training from Cal Dietz and it sounds very similar to what you describe. That was the first time I had ever really been shown how important the eccentric portion, and even the isometric portion, of the lifts really are. But his stuff seems to be written more for throwers and not necessarily for jumpers/sprinters. So my head starts to spin with which exercises to focus on, when to do them, how many to do, etc. I just need a framework to work off of.
@Johnshepherdtrackcoach
6 жыл бұрын
Funny, that I have just got a copy of his book and have watched quite a few of Cal's YT presentations... I'll see what I can adapt and incorporate. I have my own ideas and understanding and I want to not get side-tracked by too much "thinking"... We're working at the moment on lifts and reps and sets and testing the eccentric and isometric weights components... we've always included these movements to some extent, it's just that this year there will be a bit more emphasis on them I'm working on doing isometric and eccentric exercises (2-3 per workout) twice a week for three weeks and then a week of concentric exercise (pause jump squats, hang cleans maybe). Each session will also include plyometrics as I want to keep the complex aspect and benefits of the workouts going and also facilitate more specific transference... Will provide more info over time, all the best
@rebeccadelnigro5184
6 жыл бұрын
Exactly...I want to be effective, efficient and simple. My high school program has to be extremely flexible due to facility limitations. Thanks for all you do!
@totallyraw1313
6 жыл бұрын
Excellent video thanks, John! I currently have patellofemoral pain syndrome (pain under the patella). I've found that I can do heavy reverse lunges without too much pain, but Bulgarian split squats aka rear leg elevated split squats do cause some pain under the patella even with the same degree of knee flexion. I would have thought that both exercises use exactly the same muscle groups. What are your thoughts? Do you think that both exercises are equally effective in terms of their benefits for a sprinter?
@Johnshepherdtrackcoach
6 жыл бұрын
Hi there and sorry to hear about the PFS... sometimes it can be the angle of the joint when performing an exercise.. with the foot elevated your are likely to be downward facing more and the pressure the knee has to work with may be the trigger. As may be picked up from in my recent videos I'm more into the specifics of the muscular action and the exercise selection and type... single leg exercises I prefer for the training mature... so those you are doing are good moves. The reverse lunge is an interesting move as it has a stopping eccentric element as you step forward and then back... assuming this is how you do it??? So, that's a plus point. I'd also like to see more different types of muscular action i.e eccentric as indicated in the latest video. Also as you know I'm big on plyometric work and eccentric landing jumps. As you are a sprinter you will need to have good acceleration and heavier concentric exercises can help here as well - so I'd be thinking for example, jump squats where you leap up holding heavy dumbbells at arms length... you can also do these from one leg. Hope this helps.
@totallyraw1313
6 жыл бұрын
Thanks very much, John. Yes that's how I'm doing the reverse lunges. Hopefully I'll be able to progress to jump squats and jump split squats jumps/Russian lunges with dumbbells soon. It's been a very frustrating injury to deal with over the last 9 months! Have you had any athletes who have suffered from PFPS?
@Johnshepherdtrackcoach
6 жыл бұрын
.... not really re PFS, I'll have a think and see if I know someone who may be able to provide an answer. I expect you have rehab programme and suggested progression...
@totallyraw1313
6 жыл бұрын
Thanks, yes I've been seeing a physio over the last 4 months, which has been helpful. Two days ago I was able to do 2 sets of 5 reps of reverse lunges with a 42.5kg dumbbell in each hand at a body weight of 81kg. However, I imagine that compared with your elite male athletes, you would not consider this to be particularly strong :).
@jarodrobinson5715
4 жыл бұрын
Coach How do you help an athlete keep her knee drive up and or parallel to the ground when she comes off the board ?
@keithbarbaro7590
6 жыл бұрын
Carl Lewis says too much emphasis is put on weight lifting today. Look at how good he looks in his 50's. I fear younger guys will not age as well because of the high rate of injuries in the weight room. Great video.
@Johnshepherdtrackcoach
6 жыл бұрын
I believe attitudes are changing worldwide re weight training for sport and that coaches and athletes are questioning its specific application more and more. I also believe Carl was not a big believer in weights as an athlete himself... didn't do him any harm! Certain sports obviously need different weights applications - rugby and US football where size is important as well as power for example should and do place a different emphasis on it compared to track. Thanks for stopping by.
@nsxperformance
6 жыл бұрын
John Shepherd track & field coach - author & editor With Lewis I have read conflicting info. I have an Athletics book from 1984 that says he underwent a heavy lifting regime in late ‘82 that attributed to his fast indoor results in the 1983 indoor season (World Best 60yd, 6.45 60m equivalent). However other sources say he never lifted until 1995. Many ways to get the job done
@bigael2
5 жыл бұрын
Which weight training exercise are best for Vertical Jumps?
@fares.b1301
5 жыл бұрын
Please sir can you make a video on how to increase cadence ???
@Johnshepherdtrackcoach
5 жыл бұрын
That's a good idea ... I have touched upon this in previous videos but will do more of a focussed one or two.
@Johnshepherdtrackcoach
5 жыл бұрын
I've made a video that will go live this Friday - it comes a couple of drills which we use to increase cadence.
@debashishkalita4219
3 жыл бұрын
So what are the movements I should be doing in the weight room
@Johnshepherdtrackcoach
3 жыл бұрын
There are a few videos on the channel which deal with this but I may make another video which is more detailed and focusses down on the exercises that I have found to work. In the meantime, please take a look at the videos on this playlist: kzitem.info/door/PLjem5W-IsVn8_4qAqrLpyjXcaeQNBA8Ph Thanks for the question and stay safe.
@AndrewPick6
5 жыл бұрын
What is the best way of training for 300/400 hurdles?
@kainatarooj6741
5 жыл бұрын
M sprinter my best bench press is 90 not do myself with the help of coach. Plz can u guide me about gym training and m a girl
@chanderveer.shekhawat
6 жыл бұрын
Sir how i can improve my long jump runway in last of runway 4,5 steps are too large and slowdown give me advice
@MrTrackman100
5 жыл бұрын
Thanks John. So basically forget squats and dead lifts and do more plyos, especially one-legged ones? Where can I find some type of program in writing?
@Johnshepherdtrackcoach
5 жыл бұрын
Well, almost, what I have found (and it's got to be said, this is a way I've developed over a number of years and not all will agree) is that it's best to train specifically for the long and triple and sprints and cut out unnecessary exercises. With mature athletes they're generally concentrically strong and to me (and other coaches) there's only so such much concentric strength you need. If a male jumper can standing LJ close to and over 3m then to be that's probably enough concentric orientated strength. Speed strength and reactivity coupled with good leg stiffness and technique are (saying 'to me' again) much, much more important. Weights room strength is just that - there is a purpose but not as great a one as may be thought. One legged exercises are key too - but that does not mean to say that we don;t do two-legged ones. The emphasis is always on doing what will directly stimulate the nervous system, muscle fibre, proprioception mechanisms... to produce a better jumper ... not to take the jumper down a disconnected conditioning alley that may not provide a significant benefit. I have been asked this question a few times - re what amounts to 'my approach' - it's not easy to write it down or even produce a video as there are some facets that won't come across. It's a very specific and reasoned approach that - as indicated most of the time - deals with what will logically improve jump performance. The obvious examples of the contrary being 300m and similar reps performed for tempo or conditioning before speed work commences or the 'get strong in the weights room 'and then translate this to jump power, or the no technique work approach until after a set period of conditioning, after which the jumper will be rusty, usually slower and unable to take-off from speed. Where is this written down? ... I'm afraid to say it's not, I try to explain the approach I use in the videos - I guess to really try to do this I would need to write a book... Sorry for the long answer and I hope my comments more or less make sense. I make try to tackle this topic in a video (or write a book!). If there is something else you want to ask, please do and I will see what I can do. Thanks for the support.
@MrTrackman100
5 жыл бұрын
I very much appreciate your response and would love to get any book you might write or video you produce. I'm an older 200-400 sprinter with much success in my age group. Naturally, I want to get better or at least maintain as much ability as possible as I advance to the next age group. Plyos and one leg work make total sense to me. Thanks!!@@Johnshepherdtrackcoach
@Johnshepherdtrackcoach
5 жыл бұрын
MrTrackman100 Best start writing then! On that subject a good few years back I did produce a book on masters sprinting - it was for Peak Performance. It may still be available on their site or I may have an old PDF somewhere!.All the best!
@UsmanGhani-rt8ri
6 жыл бұрын
Hey can you make a video on how to prevent shin splints? Thanks
@dhnsh1843
6 жыл бұрын
• Strengthen your calf muscles with calf raises. Rise up on your toes and then gradually lower your heels to the ground. • Strengthen the muscles and tendons in your feet by picking objects up with your toes. •Supplement your strength-training exercises with regular stretching.
@dhnsh1843
6 жыл бұрын
Also wear right shoes , don't run on hard surfaces like concrete or asphalt , don't overtrain
@patriciamhondo8482
5 жыл бұрын
Do u train young athletes or only elite ones? And where are u based??
@Johnshepherdtrackcoach
5 жыл бұрын
I train all ages from young athletes (12plus) to seniors and even some masters every now and again. Many of the athletes are ranked in the top 10 for their various age groups in the U.K. I coach in London.
@kainatarooj6741
5 жыл бұрын
Hi coach. Is we give 100 percent in every gym training?? M
@AlexVinchenzo
5 жыл бұрын
no
@SteelShirt99
6 жыл бұрын
I definitely think weight training all year round is a waste of time. I’d say weight training can increase your potential for speed and other athletic characteristics if cycled properly. I think if you weight train for 2months you need to back off from it for at least 2-3 months with only doing strength maintenance work at that time.
@Johnshepherdtrackcoach
6 жыл бұрын
Very good point and obviously I somewhat agree! I didn't mention the effects that overdoing weights can have on muscle fibre and the potential to convert type IIb (x) files to type 11a... there's something known as "overshoot" that happens with recovery and optimum adaptation too whereby you get a greater proliferation of type IIbs... if only it was simple!
@SteelShirt99
6 жыл бұрын
John Shepherd track & field coach - author & editor Agreed. I’ve heard that any and all sorts of besides pure all out sprinting can change fibre types and only complete rest and regeneration can creat an overshoot.
@Johnshepherdtrackcoach
6 жыл бұрын
Yes, in many ways... plyometric training can contribute as it's reactivity is so much quicker than weights... really you'd want to keep all running over 90% too but you need to watch for injury and CNS fatigue... plus if you are a 100m/200m sprinter you'll need specific speed endurance... but to me a "less is more "approach is what's needed, particularly for the training mature athlete...
@SteelShirt99
6 жыл бұрын
John Shepherd track & field coach - author & editor I’d say race conditioning is probably the best way to build the speed endurance. Repeat 100’s and 200’s at 100% intensity with full rest is imo the best way to build speed endurance.
@Johnshepherdtrackcoach
6 жыл бұрын
Yes, but it's fitting it into a training programme whereby the athlete doesn't break down... I think keeping at the sharp end is the way to go as you do, but some sessions need to build some robustness. It's the age old dilemma of training.. the best way to improve is to do the event, but trying to long jump off a full run up 4 days w a week every week will lead to burn out... so other specific activities need to be in place...
@klp536
6 жыл бұрын
Sir how to improve leg power to jump higher and further
@dhnsh1843
6 жыл бұрын
Plyometrics like depth jump , box jump lots of jumping exercises . Watch on KZitem
@dhnsh1843
6 жыл бұрын
Will increase your vertical jump
@klp536
6 жыл бұрын
Thank you
@karthii7736
3 жыл бұрын
U guys r great. But India's trainers r very bad they only getting 💰
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