June/July 2022 - 36
Strength & Conditioning
150- to a 200-pound medicine ball.
Olympic lifts are also key to enabling athletes to
accelerate the bar to its highest point with maximum
force and full extension at the ankle, knee, and hip
joints. We have experimented with every primary and
component Olympic lift over a 25-year period and have
found that the block clean with the use of a tendo unit is
most effective. It especially helps develop the second pull
and eventually an improved single-rep max power clean.
It is important to note that these exercises require
coaching every single repetition to facilitate maximal vertical
force production. When it comes to training with the intent
to be as fast as possible, specific feedback is critical.
The final part of our program includes some speed
as they require acceleration and facilitate maximal effort
hip extension. The Smith Machine, with a braking device
to enable a safe return to the starting position, is most
productive when used with 30 percent of single-rep max.
This is notable because it would be quite difficult to wear a
150- to 200-pound weighted vest or perform jumps with a
and plyometric work. We greatly emphasize single-leg
bounding, power bounding, and speed bounding. We
use these exercises with mini-hurdles to increase stride
length, and we also use a weighted vest to enhance the
stimulus. In addition, we blend the speed bounds into
turnover drills to increase stride frequency.
In the weightroom, we use vertical/lateral plyometric
drills. Our favorite drills include a single-leg thrust off of
a box, box jumps, side lateral jumps, skis with a medicine
ball twist, continuous Bear machine jumps, and various
combinations on the Vertimax. n
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June/July 2022
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