Joe DeFranco makes people fast. Really fast.
Here Keith Williams runs 9.144m (10 yards) in 1.48seconds, after doing prowler pushes.
Thanks to Phil for submitting.
Best of Olympic Weightlifting
Best of Olympic Weightlifting
Joe DeFranco makes people fast. Really fast.
Here Keith Williams runs 9.144m (10 yards) in 1.48seconds, after doing prowler pushes.
Thanks to Phil for submitting.
I don’t see why people are so blown away by this. It’s a stimulation method, of course you will go faster afterwards. It’s not like this will impact his game speed or combine times. It’s just a show trick. It’s also REALLY old. Verkhoshasnky speaks about it in some of his old books.
Also, Keith was already REALLY fast. Most of Joe’s athletes are already gifted, they are college/NFL level already. Most of his athletes that are good high school athletes(meaning they are made good) are trained by an employee Mike. Mike interned under someone who actually knows a lot about physical preparation, James Smith.
I agree it’s far from revolutionary but the reason this is notable is because it goes against convention. If you go by the book (the book in the case being the NSCA Essential of Strength and Conditioning) you shouldn’t add more resistance than 10% of bodyweight to resisted sprinting activities. The thought being that adding more than 10%BW will have such a detrimental effect on form that it outweighs the benefits. Joe has a post somewhere on his website that points out how football players, basketball players, soccer players, etc never use “form running” on the field, so it shouldn’t matter in their training if the form breaks down a little bit.
Well, the NSCA is a joke anyways. The people who PRODUCE the real athletes have known about this for a very long time.
I do agree that perfect running form for sports is not a requirement; however, the basics need to be covered. An understanding of the basic sprint skills lead to a better spatial awareness and the ability to “relax”. This ability to “relax” can help make movement more fluid during games. I do; however, think “form running” can be useful. A case for this is tempo runs. Tempo runs help improve cardiac output/power/capacity, while surviving to increase the previously mentioned ability to relax by improving technique.
Thank you for the respective debate. It’s odd to have one of these on the Internet. Haha.
Great comments from both of you. These are the kind of comments that I like to see (and learn from) here .
No problem. I love talking training. I usually only do so with a select few online, and almost no one in person for no one my age understands. Haha. It’s nice to see other people’s thoughts and ideas behind training methods and athletic preparation.
By the way, I love this site. It helps me catch up on lots of news without having to spend to much times in forums. Thank you!
Agreed, love this site. Check it damn near every day
Drake, couldn’t agree more about the NSCA. I just got my CSCS and I’m still in physical therapy school so I haven’t had much of a chance to get experience working with real athletes. Thats why I love sites like this, mobilitywod, and DeFranco’s. They have so much useful knowledge and are so generous sharing it all. I’ve used so many things that I first saw here in my clinical internships and my own personal training with so much success. Keep it up Gregor.
I’m jealous of the PT school. Learn any massage techniques? I’ve been wanting to such later. I’ve been training some high school powerlifters(most easy thing to do), and wrestlers(hardest thing to do), and all have done pretty good respectively. I think you’d like the sites freakstrength(owner works at Joes place, completely different training methods), powerdevelopmentinc(James Smith), and any Q&A on EliteFts by The Thinker/Mark McLaughlin/Landon Evans. All of those guys are physical preparation geniuses. You need lots of critical thinking skills though to apply what they say, but I’m sure if I understand it while being a lot younger than you and that you are also in PTS that you should understand most of what they say.
Gregor, I think this site should host bi-weekly posts where the community can come together and talk about different aspects of training. It’d be very exciting to see all the different methodologies and how they can all benefit each other. That would probably push this site even higher on the awesome scale!
That is a nice idea Drake. Need topic suggestions then.
A poll should be taken, but I think a few aspects that could be voted are recovery methods, energy systems in Olympic Lifting, and many more.
How does one intelligently muscle gain for olympic weightlifting might be a good one.
Yep, lots of manual therapy. Not as much exercise education as you’d think, thats why I went for the CSCS on the side.
Its actually a very interesting topic in my opinion. I’m currently studying my masters in S&C and a lot has been said about “post activation potentiation.” There are currently many Undergrads looking at the effects of different “potentiators” on sprint or jump performance eg. squats with accommodating resistance, partial range squats. The research seems to indicate you may have responders and non-responders to this kind of training. In response to Drake the most interesting discussion is whether the increased performance we see will transfer into improved performance WITHOUT a potentiating exercise. AND will it provide greater benefit than more traditional speed or power training (is it an efficient use of our time?). There are arguments both ways.
Another thought is where we draw the line on what is just a Warm-up, and what is potentiation? Whilst some studies use max squats, deadlifts, isometric mid thigh pulls etc. others have used depth jumps and more dynamic movements. It should be noted that a good warm up should act as a potentiator its just interesting to see what protocols will maximize the effects (specific to the movement you are trying to potentiate). And I agree with Drake, this is nothing new! Just something that has recently been reviewed.
I think exercises that have a high dynamic correspondence to an event will give the most stimulation. For example, for a vertical jump, a half squat would be a good stimulation exercise. I think this “contrast” method, as Joe calls it, has some merit for exercises that are not singular events (Standing long jump, vertical jump, box jumps). Now, I’m not saying that the stim method will not improve the intended event, it surely will. I am saying that I don’t think using the stim method to improve sports performance with singular events such as football is a good choice. For sprinting, I think it is useful at appropriate times to improve the sports result. The increased speed means more reactive steps, meaning a stronger training effect on the plyometric ability of the individual. After thinking it out, this method seems appropriate for Keith; however, I think that he has been using this method for a longer than needed amount of time. This could lead to to much stress on the organism and eventually will lead to injuries.