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INPUTS TRAINING INSIDE, OUT: OUTPUTS Nervous System Performance Neuro-Muscular Pair Application 1. NERVOUS SYSTEM DUR MAG RATE {Metabolic} Contractile Elastic Neural 2. PERFORMANCE Strength Endurance Endurance STRENGTH HYPERTROPHY 3. APPLICATION Absolute Strength POWER Absorption Strength Strength-Speed Speed-Strength Power Explosiveness Speed Max Velocity ABS STRENGTH | RFA | REBOUND | RFD ! POWER A. Methods Traditional Rep Concentric-Only Eccentric-Only Isometric B. Pair Absolute Strength Strength Endurance Overload-Eccentric Overspeed-Eccentric Overspeed-Concentric Multi-Isometric Spring-Reflex Isometric / Oscillatory Isometric Rapid-Fire Isometric Long-Duration Isometric (*) High-Intensity Short-Duration Isometric (*) Force-Absorption Speed/Power Absorption Force-Abs-Rebound/ Reactive Speed-Abs-Rebound Overspeed-Absorption- Rebound Absorption Strength Strength-Speed Speed-Strength Speed DUR MAG RATE ISO MI Con Ecc OLE Iso-Con C. Structure STRENGTH Freq 1: DUR Tb1 Freq 2: DUR Tb2 Fatigue: MAG + RATE Tb2 SRI FA FAR SA OA OAR SAR OE OC RFI POWER Freq 1: MAG Freq 2: RATE Tb1 & Tb2 Fatigue: DUR Tb1 & Tb2 HYPERTROPHY Freq 1: DUR Tb2 Freq 2: DUR Tb3 Fatigue: MAG + DUR Tb1 # REPS/LOAD # Efficiency vs. Proficiency # Supercomp # Genetics
1. WHAT IS FAST? Running Speed = Stride Length x Stride Frequency POWER vs. EXPLOSIVENESS vs. QUICKNESS SPEED = Rate of Force Development (RFD) x Magnitude of Force Output x Torque MOVING OPTIMALLY + EFFICIENTLY UTILISE FORCE BETTER ENERGY STORAGE CAPACITY ABSORB MORE FORCE TO GENERATE MORE FORCE FASCIAL SPRING + ELASTICITY } ABSORPTION REFLEXIVE OUTPUT EXPLOSIVE SPEED 2. KEY TRAINING PRINCIPLES Absorb Force/Tensegrity ["kinetic chain absorption" / structural integrity] Absorb + Generate Force [recruitment] Generate Force (recruitment) + absorb force + absorb power [force at velocity - elastic absorption] Generate Force (recruitment) + absorb force + absorb power [force at velocity - elastic absorption] + Rebound (plyometric) + maximal velocity (explosiveness) Generate Force (recruitment) + absorb force + absorb power [force at velocity - elastic absorption] + Rebound (plyometric) 1. Stages of Sprinting 2. Propulsion 3. Hip Extension 4. Diaphragm 5. Psoas 6. Tensegrity 7. Hip Sequence CONSIDERATIONS: # Movement = kinetic energy, not fast-twitch # Functional ISOs + RFD # Torque ISOs + practice > plyometrics 3. STRENGTH FOR SPEED ATHLETES TENSEGRITY ABSORPTION + REFLEX Trunk + Pelvis TENSION + INTEGRITY Muscle Stiffness Feet & Fascia Force Absorption Absorb force Absorb force quickly 1. Engage reflexive muscle chains 2. Build optimal movement patterning in those chains 3. Add force to those movement patterns 4. Adapt 'absorbers & translators' = Increased reflexive output Absorb + rebound efficiently
Page 1 and 2: B x S Y T S E M S B L A C K B O X S
Page 3 and 4: HTKSPORT CONTENTS STRENGTH FOR SPEE
Page 5 and 6: HTKSPORT CONTENTS HOW TO GET FASTER
Page 7 and 8: HTKSPORT CONTENTS STRENGTH TRAINING
Page 11 and 12: HTKSPORT #1 BIG STRONG FAST T H E A
Page 13 and 14: HTKSPORT #3 PEAK POWER M O R E F O
Page 15 and 16: HTKSPORT #5 BIG + FAST E X P L O S
Page 17 and 18: HTKSPORT YOU CAN GET B I G & F A S
Page 19 and 20: HTKSPORT YOU DON'T HAVE "SLOW GENET
Page 21 and 22: ENGINE CHASSIS PRACTICE RECRUITMENT
Page 23 and 24: HTKSPORT FOREWORD This Series is ab
Page 25: HTKSPORT It should come as no surpr
Page 29 and 30: HTKSPORT PART I: TRAINING FROM THE
Page 31 and 32: HTKSPORT This type of training trai
Page 33 and 34: HTKSPORT Viscoelasticity is the way
Page 35 and 36: HTKSPORT Generally training intensi
Page 37 and 38: HTKSPORT These methods are good bec
Page 39 and 40: HTKSPORT Sprinting, for example, is
Page 41 and 42: HTKSPORT This may be seen, for exam
Page 43 and 44: HTKSPORT Therefore, we often refer
Page 45 and 46: HTKSPORT Traditional strength train
Page 47 and 48: HTKSPORT Strength Frequency: Sessio

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