Here’s a look at how we combine the dynamic effort method, complex and contrast training. This combo takes advantage of the phenomena, post activation potentiation (PAP) and allows the athlete to push the envelope in regards to rate of force development (RFD). -
The idea was to simply work across (left to right) the strength-speed continuum. We manipulated the knee position with each skill. By design the knee bend decreased, while the velocity of the movement increased. This mixed approach was implemented to complement both accel and max V qualities.
Strap Pulls (Conventional) Vs. Chains
Loaded 1-Count Pause SQ Jump
Accelerated Ankle Jumps -
This is what we would consider our general protocol for the sport of . All 4 movements were bilateral, in the sagittal plane and had a vertical force emphasis. -
As the athlete progresses through the off-season and gets closer to competition, we will increase the specificity. A strategy we follow:
Bilateral unilateral -
Vertical horizontal force emphasis
Thanks @murph427 for the demos!