Contrast Training for Speed and Power

Here at SST Burlington we are big fans of everything power and speed! One type of training that we use with our athletes to help them achieve results is contrast training, a form of complex training. This type of training involves alternating a set of resistance exercise with a set of plyometrics or speed drill.

This type of training is a more advanced style that we use with athletes who have a great deal of basic strength and training experience. This style of training works to help advance the force/velocity continuum characteristics of our athletes, by working both ends of the force/velocity curve at the same time. The increase in speed and power from this type of training is derived from a concept called post-activation potentiation, that improves muscle function. Why this is important to us and our athlete’s is that the methods we use are backed by scientific evidence, but more importantly get our athletes great results!

Compared to regular resistance training, a recent meta-analysis has identified contrast training as more effective than regular resistance training for improving speed and counter movement jump, a great indicator of athletic power (Pagaduan et al. 2019, J. Strength Cond. Res.).

Though this type of training is great, we use a variety of different training modalities at SST Burlington to help our athletes get results, and while this is a great form of training it takes a great coach to identify what you personally need to improve performance for your sport.

Come check us out at SST Burlington, and our summer High Performance Camp to help you get results this summer and improve your speed and power for your sport!

Register for our 2019 HP camp!

High-Performance Summer Camp Alumni

As spring rolls into summer, and high school and elementary schools are wrapping up this means the fun is just around the bend!

SST has had the pleasure of running our High Performance (HP)summer camp for so many years.  The main two reasons this camp has been so successful for SST is :  The great athletes that have taken part in it and the no nonsense approach we take in  training the kids. There is one simple secret to success, just work your butt off day in and day out.

We have had so many great athletes that gone through our HP summer camps. Here are a few of the alumni just to name a few:

Andrew Campbell – NHL/AHL

Tim Brent – NHL/AHL

Kyle Clifford – NHL

Dillon Guy – CFL

Mercer Timmis – CFL

Liam Dick – University of Pittsburgh Football

Kyle Hergel – University of North Dakota Football

Nick Mardner – University of Hawaii Football

Tyrell Richards – Syracuse University Football

Josh Palmer – University of Tennessee Football

The Best thing about our HP summer camp is that we can have so many different athletes from all sorts of different sports training hard and grinding together.  The culture that blossoms during this summer HP camp will not only make your son or daughter a better all-around athlete but they will learn how to work and compete from athletes the level above them!

Give us a call at 905-632-3558 to get signed up for our HP summer camp, spots will go very quickly because of the success and reputation that this camps has! We look forward to seeing all the future star athletes out there this summer!

Register for our 2019 HP camp!

Dropping Dimes

In the last month I have been fortunate to have two of my Qb’s receive D1 FBS scholarships.  This is amazing when you realize in the state of Ohio (717 schools play football) and only 2 Qb’s received D 1 scholarships!

I am so proud of these two fine young men!!  I have been blessed to train 1000’s of great Qb’s over the years. With the CFL adding the Canadian QB to the ratio there is no better time to be a Canadian QB!

 With all this new info – It has me thinking – what made these two Qb’s so good other than their dedication to hard work and their HATRED to lose?

Two main attributes stuck out:

  1. Accuracy
  2. Athleticism

As we all know it is very difficult to project success at any level especially at the NFL. The one attribute that seems to predict success is QB accuracy through his high school and college careers.

With players getting bigger and faster – Qbs needs to be athletic in the pocket and to extend plays and make something happen.

With this in mind I have created a NEW CAMP for QBS- DROPPING DIMES!

This camp will still focus on Qb technique and skills (footwork and eyes- 2 huge skills- will discuss the importance next week) and Athleticism!

Start Date: July 4th, 2019

Qbs will train 3 times per week – for 4 weeks!

Breakdown

  • Monday – skill training and Plyometric/ Strength training
  • Tuesday– Speed and Strength training
  • Thursday– skill training and Plyometric/ Strength training

A total of 36 hours training in one month!

Here is what to expect:

  1. Refined technical skill so you can be more accurate
  2. Reshape your body ( nutrition plan included)
  3. New found speed
  4. Strength training SPECIFIC for QBS!
  5. FUN!

Here is a video of Callum Wither (class of 2022) Dropping DIMES!

I am excited to run DROPPING DIMES this July! Unfortunately I will only take 8 QBS to MAXIMIZE their results ( a few spots have been taken).

What do you need to do?

Please email me directly at ljusdanis@sstcanada.com and state –

“Coach I want to DROP DIMES!”

Also, don’t forget about our Summer Camp 2019.

Register for our 2019 HP camp!

Take a coffee nap?

We all know when we are feeling sluggish or tired we like to reach for our favorite Java or take a nap.  What if I told you that research shows if you do both the results are much better than one or the other?

Here is the catch – YOU DRINK the coffee first and then take a 15-20 minute nap right away!

How does this work?

Adenosine is a byproduct of brain activity, and when it accumulates at high enough levels, it plugs into these receptors and makes you feel tired. But with the caffeine blocking the receptors Adenosine is blocked.  How and why…Adenosine and caffeine compete for similar receptor sites.

Whenever you sleep- adenosine is cleared from the brain. Short naps of up to 20 minutes does not put you into deep sleep and allows the caffeine around 20 minutes to get through your gastrointestinal tract and bloodstream anyway.

What to do- drink a coffee as quick as possible – and one with more caffeine and immediately go to sleep- even if it takes you long time- try- the catch make sure to set your alarm for 20 minutes!

Please try this and provide some feedback – love to hear from you!

Coach Dawg

AND… don’t forget tp check out our High Perfomance Camp this summer.

Register for our 2019 HP camp!

Football Core

One of the most overlooked aspects of training Football Players is Core Strength. This aspect of training cannot be overlooked as it is so important to their performance on the field. Football is a sport that is played in a 4 directions, vertical, lateral, reverse and forward. Having a strong core with help get you get from point A to point B as fast and as strong as possible. I will briefly discuss two reasons why I think core strength is so important.

Anti- Rotational Force

This is a big one, especially in the trenches in football. On the line of scrimmage, one of the main goals to stay square to your target, whatever your target may be. For example to get to the Quarterback, the primary goal for the defensive lineman is to beat the offensive lineman anyway possible. The offensive must stay square to the LOS because he does not know 100% where the QB is. Staying square to the LOS is hard to due when pressure form the DL can come at man different angles toward the QB. You can see over and over again OL with weak core get beat via a simple rip-bull, because they cannot fight themselves square!

Rotational Force

This one is super easy, Quarterback Play! There is an old adage you throw the football with your shoulder and arm, but you DRIVE the football with your core and legs. Being able to disassociate the hips and core and force the hips into the throw takes a strong core, without a strong core you won’t be able to zip the football. Playing QB is a unique position, you have to make very unique dynamic movements in a very small area (the pocket) so rotational force is the most bang for the buck, allowing the QB to generate force in a small area! Rotational Force can be seen in all the other positions but QB is the most glaring!

Please do not overlook the importance of having a strong core. To learn how to improve in these areas come by SST Burlington and see how and why we have been so successful in training our athletes for over 20 years! There is no better time to get going at SST, we have our High Performance Summer Camps coming up for our Highschool and University athletes! This camp will provide over 72 hours of training both on the field working speed and agility and in the weight room teaching technique and lifting! Our High Performance Summer Camp has a very extensive alumni list with multiple NCAA/USPORTS/CFL Football Players along with multiple OHL/AHL/NHL Hockey Players! If you are interested in our High Performance Summer Camp, give us a call at 905-632-3558 or hit us up on social media!

Coach Jamie

AND… Don’t forget to check out our High Performance Camp this summer!

Register for our 2019 HP camp!

Resistance for Acceleration

Sprinting has been described as consisting of a series of phases: an acceleration phase (typically the first 10 metres), a transition phase, and a maximum velocity phase.  For sports such as soccer, rugby, hockey, football and basketball, maximum velocity is not always attained, and repeated short sprints are more common.  Taking this into consideration, the ability to develop speed in as short a time as possible (acceleration) may be of high importance to many athletes.  It has been proposed that acceleration and maximum velocity are relatively separate and specific qualities.

An athlete’s ability to accelerate his or her body during sprinting is dependent on several factors.  These factors include technique and the force production capability of the body, in particular the leg muscles.  It has been shown that the technical aspects may have less importance for the acceleration phase of performance than for a typical sprinting event.  For example, in many sports the athletes have to accelerate from a lying or crouching position, from landing on 1 leg and pivoting, from catching a ball, and so on.  Therefore, the force capability of the muscle may be more important in improving acceleration of the athlete.  This point was supported by R. Mann in his publication titled “The Elite Athletes Project: Sprints and Hurdles.” which stated that the ability to perform well in sprints over short distances is dependent on the ability to produce large amounts of force at crucial times.

A variety of methods are used to enhance force output.  These methods include resistance training, plyometric training, and assisted and resisted sprinting techniques.  For this article we will focus on resisted sprinting which involves athletes sprinting with added load.  This load can come in different forms: weighted vests, sled-sprints, uphill sprinting and limb loading.  More specifically, this article will focus on the towing of weighted devices such as sleds which is the most common method of providing towing resistance for the enhancement of sprinting.

 

 

It has been shown that the use of towing as a form of resistance may increase the load on the athlete’s torso and therefore require more stabilization.  This training stimulus may increase pelvic stabilization, leading to a positive effect on sprint performance.  Increased torso loads also cause an increased upper-body lean and increased thigh angle at both the beginning and the end of the stance phase.  This increased thigh angle reflects the increased need for force production during the prolonged stance phase.

It is important to note that sprinting speed should not be decreased by more than 10% when adding resistance; adding too much resistance may alter running kinematics in ways that are not desirable.  It is also maintained that sled-sprinting should not be employed when the desired training effect is neural (i.e. maximal velocity).  Sled-sprinting is an effective method for a metabolic training effect (i.e. acceleration).  Due to evidence that only the first 10 metres of a sprint have been designated as the acceleration phase, it is suggested that sled-sprints should be performed for distances no longer than 10 metres.

S.S.T. holds that a well implemented speed program should include a variety of methods to achieve desirable results (i.e. resisted sprints, assisted sprints, unassisted sprints and resistance training).  Also, methods such as resisted and assisted sprints should be used sparingly, such as in the final or next-to-final block of an athlete’s periodized program.

BTW – If you missed last week’s piece “To Squat or to Power Clean, that is the question?” CLICK HERE to see it.

 

Register for our 2019 HP camp!

Speed Training- Parents are you doing it right? MY RANT – Part 2

Another day and another post- will keep this short today and discuss Sprint mechanics

Sprint mechanics as we know are very important and should be incorporated in every athlete’s regime but remember most of us are not working with high level technical sprinters.  Many are working with athletes who not only need linear speed but require speed in all directions aka directional speed.  These athletes must be able to start and stop quickly- move in a different direction mainly dictated by the movement of another or ball otherwise known as reaction. Unlike the agility ladder, where some coach tells you what to do and it what direction limits your reaction time. Does the ladder have some effect? Somewhat yes as I believe it improves the stretch shortening cycle and helps much more with younger pre-pubescent athletes who are working on coordination.

So should you spend most of your time on mechanics? As previously stated yes they should be incorporated daily but should only be a part of your development.

Tomorrow I will discuss a method of training that will enhance directional speed starting and stopping.



Speed Training- Parents are you doing it right? MY RANT – Part 1

Over the past few years everywhere I look I see speed training blogs/ articles/ videos mainstream on Instagram/ Twitter/ Facebook and other social media sites.  I have seen so much including running with bands tied to an athletes arms or legs or both!; sand training, running on unstable surfaces , agility ladders plus much more that I don’t have time to discuss:

The question I ask but more importantly you should ask is:

Do these methods work for speed?

First of all- if you have done nothing expect play video games and you decide to start some type of training program then yes you will become better… to a point!

Let’s take an athlete who is carrying 10 extra lbs of body fat? Will these so called aforementioned exercises help your speed? Somewhat but not as good as a proper diet which will shed unwanted fat enabling you to become faster without doing anything else.  Here is the issue: eating well is hard and not pretty- hard to show on videos as it’s not cool!

The first thing I do with athletes is this-Strip the fat and increase your relative muscle mass!

Probably not the answer you are looking for; but in reality the truth. Tomorrow I will continue this rant.



Brady- GOAT or Not?

I just finished watching two NFL Games and once again the QB play at this level is astounding.  As much as I am impressed with the maturation of Jarred Goff, the great next one in Patrick Mahomes; the deadly accuracy in Drew Brees one of my favorites of all time but the one Qb who just exceeds anyone’s belief or expectations in his play is BRADY.

Tom Brady- is he the G.O.A.T?   As a former professional qb and coach for the last 25 years he astounds me every time.  I would never bet against him that’s for sure.  When I am reviewing films of potential Qbs I am looking for qualities Brady and the aforementioned all have:

  1. Accuracy
  2. Footwork within the pocket (big difference in just saying footwork)
  3. Eye Level- very underrated
  4. Leadership – I always like to see how a qb reacts after a bad throw etc

The one quality that I believe Brady has over anyone else is:

HE HATES TO LOSE!

What does this mean?  We always hear I want to win but the most successful people are driven by their hatred of losing or failure; not the success of winning.  They won’t and can’t let themselves down but more importantly, they will not let their teammates and coaches down. THINK ABOUT THAT for a moment- You HATE to lose- you will do anything not too

EXAMPLE- Brady faced three 3rd and longs in overtime and was not going to lose this game.  Heck he evens HATES losing the coin toss.  It’s his will to win that astonishes me and I admire. 

The question is was he born with this or has he developed it?  I have never been in the film room with him but I can bet that he is the first player in and last player out- whether it’s the field or meetings. 

The great Washington State head coach Mike Leach states his qb must be the first in and last out, if not it’s time for a positional change. This for me is must for a qb.  He must be your leader- the guy who people will believe in not when you’re winning but when things are tough. I want a guy who is mad, pissed and crying after a loss.  He wants it that bad!

Players come and go in New England – but the one consistent is Brady and his willingness to WILL his team to victory. As a coach,  we all talk about does this qb have the IT factor…I can’t describe what it is words but when you find a QB like this- make sure of one thing…demand the most from him.  He will want this!

If you are a QB who hates to lose then I want to train you at my next QB Canada camp.  I am only taking 10 top qbs to work with.

Please email me directly at ljusdanis@sstcanada.com and state “I HATE TO LOSE!” to register for my upcoming camp.