@Fred__Duncan @TKPhysPrep Yep , attention to details . Structured program with sustainable progression ( due to optimizing recovery) of exercises, volumes and intensity.
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Rolf Öhman
83 posts
Everyone wants the secret to speed, but the truth is most good programs look boring on paper.
simple drills
clear structure
consistent/repeated exposures
execution that doesn’t waver.
That’s one of the biggest things I noticed when I started studying many training
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@NathanStockley I use assisted vertical jumps that deload 5 & 10% BW. What this promotes is faster response time ( amortization) We are not worried about the inertial force deficit as we are trying to increase the firing capacity
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@Guadango Absolutely. That’s why you go slow ( don’t use every tool in the toolbox before they are 24) and do 1 major GP and one Peaking GP / season. Realizing and solidifying physical, technical and mental attributes takes time
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I think there's only a certain period you have for development before it's time to express what you developed, and then have to revisit development. And Each window gets shorter and shorter.
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@SimpliFaster Training power increases max strength Training force decreases power ( in particular TpV )
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In a 6-week study of high school football players, velocity-based training outperformed percent-based loading in both greater strength and jump gains while using less time under tension. Dr. Dan Mullins discusses how VBT enables autoregulation, athlete buy-in, and load adjustments in real time.
Read a breakdown of this study at: zurl.co/1wEA5
Browse our VBT devices like the ones featured in the study at: zurl.co/ZKNR0
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@Guadango Definitely agree, but will add to this by saying that it’s imperative that we understand what forces are we going to subject different areas of soft tissue and tendons with ? If we’re not measuring we can’t change it ? get the biggest bang for your buck chase correct metrics .
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@Guadango Biggest mistake many make. Chase force to get strong . Power/Speed slides the other way. Intent is paramount
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I have found there is a baseline of force needed to have enough force to chase power.
Mike Guadango@Guadango
One way we have increased force is by chasing power. You can actually decrease power by chasing force.
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@Guadango Sometimes we search for answers but we already have them, Gut feeling tells us .
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Last night my wife and i were discussing Genesis 32:22 Jacob Wrestles with God. Can someone please elaborate on this for me? This passage has confused me for a bit 😂😂
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@Guadango Tissue compliancy is paramount. Drills are a fundamental component of tissue health and performance
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Drills can also be used to enhance tissue quality of areas associated with movements that are associated with sport performance
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@Scott_Damman Eccentric capacity is 2 parts
1. De -acceleration ( fast / slow)
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“Eccentric actions dominate sports success”
Ken Vick@CoachKenVick
UNPOPULAR OPINION: Slow eccentric tempo exercises don’t really train eccentric strength qualities. If you want eccentric force capacity you have to overload it and that means MORE load than the concentric can handle. Eccentric actions dominate sports success.
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@Scott_Damman Well if you want to understand less then track average values when dealing with speed / power athletes/events.
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If barbell VBT started today, brand new, fresh slate...
love to hear any argument to why Average Concentric Velocity would be the lead metric to help athletes be ready for sport.
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@Scott_Damman This is very misunderstood. As IRR also affects Set Density, and session Density to a great deal. This is many times something that coaches don’t take into consideration.
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The power of enhanced VBT, very different than collecting a pile of VBT wheel-spinning information and sloppy reps. This👇is being in the zone!
Mayaw@Mayawsu1009
Intra-Repetition Rest (IRR) From 10-second IRR, down to 3–5 seconds, then into continuous execution. We’ve all heard of cluster sets — but have you ever thought about programming them per rep? Giving each rep a short rest to prepare and reset, so the body can hit max power every single time. Maybe it’s time to rethink how we train. MFX has always been ahead of the game
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@spikesonly @CoachKaravolos @rolf_ohman @Scott_Damman Hi Rolf - thx again - I know you have many years of experience. Do you have a contact email for I am interested in your course you have created- that gets into deeper application of your concepts and applications with success
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Precision RSI
Double your GCT in peak velocity, then multiply that by 3 to get your target air time for rebound jumps.
The goal is to improve the ratio without adding time to the GCT, not by trying to jump lower & faster.
If you are above 3, you pass, but 4 isn't magic. 🧵
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@CoachKaravolos @Scott_Damman @spikesonly This is why i keep on saying that we need to be constantly looking at what we are measuring. Is it relevant to me and my athletes? Yeah it’s cool to be able to say we test like the Miami Dolphins but if you’re in a totally different sport/event it’s irrelevant.
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@rolf_ohman @Scott_Damman @spikesonly That’s why I was raising the point about take off velocity in addition to flight time and GCT
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@CoachKaravolos @Scott_Damman @spikesonly Yeah i know So from that point i can understand that people will/should use RSI . I merely pointed out that it’s not optimal.
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@Scott_Damman @CoachKaravolos @spikesonly With that said i use alternative methods for increasing eccentric velocity and mass. One way is using Keiser rack and changing air/ mass mixture. This is imho a much better indication of seeing the concentric acceleration early ( 50-100ms)which is crucial
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@CoachKaravolos @spikesonly Relying on the world class coaches in my network, RSI is not useful. As I often heard, paraphrasing, you can improve RSI but that improvement does not show up with the sporting task (ex sprints). EAI, a velocity based metic, may be preferred. @rolf_ohman may like to add ??
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@Scott_Damman @CoachKaravolos @spikesonly If you use jump height/contact time from 30 cm it will only show one aspect of the f/v curve . To see full curve you need at least 5 different jump heights . My experience with this is that apart from drop jump height altering eccentric force there is always same velocity !
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@lahti_johan Johan , yes time under tension will be improved but we are after a faster eccentric hence bigger DIS ( Dynamic Isometric Strength) to trigger Filament winding
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Keiser squat done with both free weights and pneumatic resistance vs free weights and rubberbands, has someone measured the difference? Curious as how they would differ in terms of impulse. Difficult also to standardize comparisons. But essentially both our trying to create more time under tension
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@MatijaPavlovic @jonobward @lahti_johan @Guadango Once you get air portion of the total resistance over 50% then things light up eccentrically
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@rolf_ohman @jonobward @lahti_johan @Guadango We went from 80:20 to 60:40 and unfortunately never got to 50:50, but that would have been the next step
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@jonobward @MatijaPavlovic @lahti_johan @Guadango Using hybrid loading on a keiser rack significantly improves the eccentric performance due to utilizing a gradual increase in eccentric velocity due to increasing the amount of air resistance to mass resistance. Once att 50/50 things get very interesting
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@MatijaPavlovic @lahti_johan @rolf_ohman @Guadango I can't say I have ever used free weights or bands with the Keiser Squat. The whole point of Keiser pneumatic resistance is minimal inertia and momentum. Adding external load kind of defeats that purpose?
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