Athletes: Transfer Strength To Your Sport

Okay here's the scenario; you've spent all offseason lifting hard and heavy and running your tail off. Now game time is approaching and your timeline to improve is reducing.
Dear Team Endunamoo,
I've been working out all summer and I don't think I'm getting as strong as i thought. I don't feel very explosive or much faster. How do i get ready for the upcoming season?
sincerely, L.T.

We're dipping into the topic of "strength transfer." Through personal trial and eventual research i've realized what were all missing here. We're going to spend countless hours stacking plates on the squat rack to do a slow movement, because were trying to get stronger. However in our non powerlifting sports the goal is to move as fast as possible with as much applied force. Therefore we must take that max effort squat and turn it into usable strength.

Plyometrics and oly lifting:
Almost every athlete has used a plyo box before, and almost every athlete performed an olympic lift [power clean, snatch, clean and jerk, snatch pull]. Incorporating these movements into a routine forces the lifter to move a heavy weight at crazy speeds [1M/1sec]. For example a person who deadlifts 500 lbs will most likely perform a set of 5 powercleans at 225 so that they can maintain said speed of movement. That means for 5 reps they are doing 45% 1RM but moving at 10x the speed of the dead lift. The speed of movement will apply the amount of force needed to pull a heavy deadlift, however the increased ROM and Intensity of the lift will now transfer the body from a slow strong movement, to a fast aggressive movement. This transfer of movement will make the strength "applicable".

Plyometrics are more applicable to the sport. Other than crossfit, oly lifting, and powerlifting your not handling a stable weight. To perform a plyometric so that you recieve the transfer of force from slow, to fast movement you must load the muscle. This means that before you jump you squat down and load the posterior chain. If your legs locked are 180 degrees, and at paralell it is 90 degrees than right below is 70 degrees, right where you need to be before launching. There is plenty of research supporting this portion of transfer training.[1]

Here's the EnduWOD for this training:
Powerclean: 4x5 @ 45% 1RM[deadlift] catch to lockout needs to be 2 sec
Snatch Pull: 5x8 @ 45% 1RM[deadlift] ground to lockout needs to be 1 sec
Box Jump: 3x10 @ tough height
Drop Jump: 5x5
Hyperextension: 3x8 @ 45-25 lbs

Exodus 5-10

  1. Avery D. Faigenbaum􀀍, James E. McFarland 2, Fred B. Keiper 2, William Tevlin 1, Nicholas A.Ratamess 1, Jie Kang 1 and Jay R. Hoffman 1(2007)Effects of a short-term plyometric and resistance training program on fitness performance in boys age 12 to 15 years.retrieved (Journal of Sports and Medicine 6,519,525 http://www.jssm.org/vol6/n4/19/v6n4-19pdf.pdf)  

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About Me

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BS, MS - exercise Physiology
EPC - Board Certified Exercise Physiologist

Published Thesis
The impact of three different forms of warm up on performance

The Effects of Glucose Supplementation on Barbell Velocity and Fatiguability in Weightlifting - A pilot study"

The Accute Effects Of Different Squat Intensities on Vertical Jump Performances
The Accute Effects of Different Squat Intensities On Jump Performance

Graduate from Midwestern State University, founder of Endunamoo Barbell Club, and Endunamoo Strength and Conditioning. Working to help athletes physically reach their goals and achieve scholarships while spiritually pouring into as many people as possible on all platforms.