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Tuesday, March 13, 2012

USAIN BOLT PLYOMETRIC KING

Usain Bolt is the plyometric king. Plyometric we hear this word being thrown around a lot now, but what is it?
A lot of trainers are using the word around for just about anything they are doing that includes jumping around or moving fast.  Plyometric movements are some of these things but thats not really what its about:
Plyometric is reactive strength.  This means that a plyometric movement is one that entails a stretch shorten reaction in the tendon muscle complex that releases stored energy.
Lets simplify the idea:
Sit down on a chair and jump as high as you can, chances are you didnt get that high
Now stand up and drop down fast and explode back up.  I bet you got a lot higher.  Congratulations you just learned what your body has instinctively known its entire life.
Meet the king of Plyometrics
Notice the length of the achilles tendon, this is used as a powerful spring to store energy and explode off with  very little energy expenditure.
A genetic gift from the gods Usain Bolt
Notice the short but very developed gastrocnemius muscle of his calf complimented by an elongated achilles tendon.  Also note the elongated tendon length between his knee caps and his quadriceps particularly his vastus lateralis.  The man was built to run like the wind.

So why are plyometrics important?
Power = Force x Velocity
Increase force and velocity and you have and you increase power but the velocity is the lesser variable.  Watch an elite level sprint competition like the 100m dash and you will realize for the most part their legs are all moving at almost the same velocity. The force portion of the equation is what drives the difference in power.
Reactive training Depth Jumps
This is true plyometrics he steps off the box gets the stretch energy absorption from the reflex and explodes into the box jump.  The goal here should be to increase the height of the box jump while reducing the amount of time the athlete spends in contact with the ground (amortization), less time equals greater power.

Before we go any further we should understand the concept of Limit Strength.  This is the maximum amount of force that you can VOLUNTARILY exert.  Reactive strength is not voluntary its reactive, you do it without much or any thought. This concept is easily viewed in form by powerlifting, in powerlifting everything is done from a pause or a very slow and controlled motion so that there are no reactive forces.  In essence powerlifters are actually putting out much less power then many other athletes but are exerting more maximum force.  Maybe they should consider renaming the sport, but I dont think maximum force lifting has the same ring to it.  So  this is why when you do a touch and go or "bounce" bench press instead of a pause its much easier.  You are adding a plyometric stretch energy storage component to the lift by coming down fast and allowing your tendons and muscles to absorb the energy and expend it back out on the way up.
Force = Mass x Acceleration
So here it comes the real portion of the equation that makes all the difference in the world FORCE.
We know that we can learn to train our muscles to move more mass and that will in fact effect the equation for force but we are missing a major component.  Acceleration!  Explosive high velocity training is how you need to train your nervous system to contract muscle fibers at their maximum potential at a quicker pace.  Muscles are controlled by motor units, the more motor units you fire the more contraction you get the quicker the explosion.

So here is the real kicker if your an athlete and you train like a bodybuilder you messed up!  You messed up big time!  Bodybuilding and strength training for sports are not the same thing, not even close!  Heres the problem bodybuilders powerlifters etc train under heavy loads and they train slow controlled and it will get you stronger bigger muscles but it teaches your nervous system to be slow, you dont want to be slow.
The most important concept to understand is that acceleration is from point A to point B it does not mean to do your set fast! The acceleration of a bench press is from the the point you touch your chest until you lock out your elbows at the top.  It has absolutely nothing to do with how long it takes you to complete 8 repetitions.
This is some pretty crazy training footage of plyos

Train fast train heavy be fast be strong!




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