Hi Davidian, did you get my PM?
Really keen to speak to you about the equipment you had custom made e.g. power rack…
nope nick didnt get it… try again
[quote]Driven wrote:
. . . I’ve begun to apply some of DB’s principles to my athletes training, and there results have been fantastic. All of them across the board have gotten stronger and faster and in a short amount of time. . . .
[/quote]
This is great to hear, and I would like to hear more. I am assuming you had to boil things down a bit into some simpler ways to express things and into easier to learn and follow rules of thumb. Is this correct, and if so could you elaborate a bit?
[quote]NickZ wrote:
I ran a 4.45 second 40 yard dash @ a bodyweight of just over 260 pounds. THis was my best time regardless of bodyweight.
Driven, just out of interest, what times were you running before using DB’s methods?[/quote]
I was hitting mid 4.6-4.7’s. My best time ever was a 4.55 but that was back in high school when I was 190 pounds.
[quote]davidian wrote:
the Francis comment was directed at a different poster who replied to this thread.
I have the utmost respect for Francis, Brilliant coach, and gives out his information free of charge, and is always willing to help. More real world knowledge than 99.999999% of coaches on this planet.[/quote]
Davidian,
I couldn’t agree more. He (Charlie) is very giving of his time and doesn’t ask much in return. I respect that a great deal.
I think I know what you were getting at with your earlier post…and I’ll just leave it at that.
Thanks for the response.
Peace,
Brad
Jeremy,
Why are you being so modest with your numbers?
A “350 bench and 37 inch vert”?
Are you kidding me? I just saw you jump 42 inches five minutes ago and I’ve seen you go at least 365.
Peace,
Brad
Brad,
What loading parameters do you suggest for OSP-R (band) squats for strength-speed
Also what loading do you suggest for OSP-R reactive squats
[quote]squattin600 wrote:
Brad,
What loading parameters do you suggest for OSP-R (band) squats for strength-speed
Also what loading do you suggest for OSP-R reactive squats[/quote]
Squattin600,
“OSP-R” is shorthand for “over-speed reactive”. All this means is you will use bands which will increase the bar faster than gravity alone so that you will have the potential to absorb more power during the transition point of the movement- or “reactive” phase as it may be called.
But let’s get rid of all the ‘overspeed’ stuff for now to put it into perspective…what are you left with? A reactive (REA) method, right? What are the parameters for a movement that is performed using the reactive method? 51-74 AW percent, right? The overspeed addition doesn’t change this.
For strength-speed, you will work at a window ranging from your peak power output in the movement to 20% above.
This may be 51% and 71% for some athletes (lower end of the spectrum) and 74% and 94% for others (upper end of the spectrum). With these guidelines in hand, you can see that as the relative power output of the athlete increases that his absolute strength will also increase- at least for a substantial period of time. That is why you don’t have to be afraid of getting away from your strength work when you adopt DB’s power template.
Make sure that you also build to this method. For instance, you will want to learn how to drop and absorb in the squat before you jump ahead to the full range movement (FDA before REA). Then you will want to make sure that your REA technique is sound before progressing to OSP-R. You should also notice that this process is a mirror image of what goes on over at the other side of power dividing line with speed-strength work: ADA before RA before AMT.
It’s like walking a tightrope…one foot in front of the other and before you know it you’re at the other side. But if you try to rush it then bad things may happen. 
So the answer to your question is keep the same percents as you would use with REA work but add a little bit of overspeed so that the power absorption requirement goes up. Don’t forget, the more power you absorb the power you can produce. You don’t need much band resistance, either, since your goal isn’t to “accomodate resistance”…it is to make the body absorb more power.
In one of the recent Inno-Sport articles Mel Siff was noted as saying that he would have athletes pull the bar down faster than it would freely fall due to gravity, then they would slam on the brakes and stop the bar as quickly as possible. The distance the bar travels from when you start to stop the bar and to when it actually stops movement in that direction is the critical factor here. Athletes with less power absorption ability will need a longer “braking ROM” than athletes with better power absorption development. At any rate, the same philosophy Mel talked about there applies here.
I hope I helped answer your questions.
Peace,
Brad
That’s prettymuch what I thought after watching the vids on DB’s site.
After discussing the power template with DB a month or so ago, He had clarified the use of the power template to work up to 70-90% on the strength-speed day. That revelation really turned a light switch in my brain. I thinkthat the pwer template is probably the most versatile template that I have encountered.
The reason for my initial question was that I have recently built my REA squat to 80% AW of my one rep maximum. So I’ll go 60/80% with band tenson at the top
Squattin 600 and Nuttal,
you guys both sound as if you really have a grasp on DB’s power and strength template. Is their anyway y’all could help me to better understand what he means?
thanks
Driven,
Ask any questions and I’ll try to help.
[quote]squattin600 wrote:
Driven,
Ask any questions and I’ll try to help. [/quote]
BAsically, how would you guys go about setting up a power cycle for someone?
my body naturally responds better to plyometric style of training. maybe i should try this out. When i was playing football in high school a little over a year ago i got my squat up to 605 RAW but now that i use a powerlifting style of training and going a couple inches lower in my squats i cant get it over 500. But the thing that i see in all the videos at inno sports is that they dont use good form and its basically all partial reps.
Driven,
Assuming you are strong enough,
Day 1 is strength-speed
I’d use a progression of Speed Squats, Force Drop Absorption Squats, Reactive Drop Squats, and Overspeed Rective Drop Squats.
Day 2 is speed strength and speed endurance.
For speed strength I’d use
Altitude Drops, Depth Jumps, Single REsponse Jump Squats (reset after each jump), multiple response jump squats
the altitude drops lead to depth jumping. The single response are a foundation for multiple response jump squats.
Speed Endurance
I’d use the reflexive firing Isometric method, or the reactive method with a low load.
Keep in mind, that I just listed squats and not split squats, 1 leg squats (back foot on bench), and many of the other vriations available (torsion training). II also excluded upper body work, hamstrings and abs. The main idea is to give you an idea which methods go on which days.
squattin,
Thanks for listing that power info…
If its not too hard, can you list a basic strength cycle as well?
[quote]TTewell342 wrote:
all the videos at inno sports…they dont use good form and its basically all partial reps.[/quote]
TTewell342,
Which videos out of the 200 or so we have on the site do you consider to be of bad form? All of them? And which ones are partial reps? All of them?
I’d be interested to hear your response because you may be confusing some of the videos with their training purpose.
Peace,
Brad
What is the purpose of the “strain” bench press video and the pass coverage video?
Brad,
Not all of them had bad form but i noticed in the squats they didn’t go deep. This confused me a little because i thought the guy would have wanted more hamstrings involvement out of the hole. Maybe it was a partial range of motion to work on explosiveness but i think bottom position squat jumps would achieve this even better. And the bench presses were all being bounced off the chest. Thats how i did it when i worked out for football but i have since learned not to.
Chris Aus,
The “strain” video shows a lifter who takes 8 seconds to lift a 1RM (duration dominant lifter). Even though he was preparing for the same test based on the same testing standard as the “bench spring” video guy you can see the huge difference between the way these athletes go about ‘getting as much weight up by any means possible’.
Dietrich once asked me what you learn if you have all your guys lift the same, run the same, jump the same…compared to what you would learn if you simplify the task (e.g. “run as fast as possible”, “throw this ball as hard as you can”, “swing this bat as fast as you can”, “lift as much as you can here”, etc). Just toss all the “rules” out the window and observe the athlete closely. What do you find? What you’ll find is that the only way to gain a real glimpse into the athletes system is to cut 'em loose every now and again, then based on your findings you will train the deficiencies. For instance, maybe the “bench spring” guy does more isometric work or manual accommodation of resistance or a strength-endurance method I called the “mass maker” (even though I can’t remember what Dietrich called it)? Maybe the “bench strain” guy went to the power template after that video? The point here is…cut 'em loose and you’ll find out the strengths just as well as the weaknesses of their system.
The pass coverage video shows that training and sport should be one-and-same. Just like sprinters run in their workouts, lineman need to work on their footwork and handwork in training. Dietrich has his athletes perform “sparring sessions” in which these traits are taught.
Peace,
Brad
[quote]TTewell342 wrote:
Brad,
Not all of them had bad form but i noticed in the squats they didn’t go deep. This confused me a little because i thought the guy would have wanted more hamstrings involvement out of the hole. Maybe it was a partial range of motion to work on explosiveness but i think bottom position squat jumps would achieve this even better. And the bench presses were all being bounced off the chest. Thats how i did it when i worked out for football but i have since learned not to.[/quote]
TTewell,
Depends on the purpose. I know that “depth” can be rather subjective amongst training disciplines. For instance, “deep” to a powerlifter is laughed at by O-Lifters. With the OI variations you should see them performed with the femur at parallel to the ground…with reactive versions you will see them ass to grass, at parallel and above parallel- again, it all depends on what the athlete needs to work on. You should notice the iso benches, unless performed with a cambered bar, held a few inches off the chest. Iso-miometrics would also be held off chest unless a cambered bar is used.
Same is true for depth drops, etc. Grip width changes, stance changes, etc.
And who cares if the lifter bounces the bench press if (a) there are no rules against it and (b) you want to evaluate what his system is really made of (read above post to Chris Aus)? Are olympic lifters not to spring the bar off their thighs are rebound out of the catch? Should they muscle it to their neck and then pause a second before squatting out?
I know where you’re coming from though. Personally, I didn’t want to post those videos because I knew people would misinterpret them in the States. But, it wasn’t my call at the end of the day.
Dietrich likes the message it gets across. I think that unless you know what you’re looking for that you probably won’t understand the message. I also figured that bodybuilders who think ‘slow and controlled’ or powerlifters who think you gotta ‘pause before you press’ will think that this training is dangerous or incorrect.
The reality is it’s not, you just have to understand that it’s a tiny glimpse into the athletes training (if it’s a training video even, many of them aren’t)- not the end-all be-all approach.
Peace,
Brad