- Barry Ross Sprint Training Dl Programs
- Barry Ross Sprint Training Dl Program Download
- Barry Ross Sprint Training Dl Program Online
Barry Ross’s strength program will dramatically increase running speed, jumping height, muscle power, and injury prevention for all athletes. Coach Ross chose the deadlift workout as the centerpiece of the strength training workout. With the help of a unique training program, she now has her sights on something greater. 0 Shares Share on Facebook Share on Twitter At 5-foot-1, 103 pounds, MaryBeth Price doesn't look like your. Coach Barry Ross put 17-year-old Allyson Felix on the 'Power to the People!' Regimen of deadlifts and bench presses, and she ran a world-record 200-meter sprint. StrongFirst Master Instructor Doug Nepodal has been strength coaching Brazilian jiu-jitsu three-time world champion Fabio Leopoldo for five years. A comprehensive training program for ANY level of athlete or student from beginner to advanced. Train 1, 2, 3, or 4 days per week on the schedule and frequency that works for one’s age, goals & schedule. Training is sold in packages and the packages one is eligible to purchase is based upon the frequency of training per week.
Let’s face it, at this point in 2015, there are not very many unique techniques left that can be employed to get athletes faster.
In this article, I’m going to introduce and discuss one that I hope is still relatively unknown in the arena of speed development. The method is referred to as “Deficit” training utilizing the hex bar (aka trap bar). Incorporating a deficit can serve as a progression for athletes and perhaps emphasize better development of specific speed related qualities. I will elaborate on these qualities below, as well as provide you with a video demonstration of the actual exercise.
What is Deficit Training?
But first, I want to quickly define what a deficit is for those who are unfamiliar.
A deficit is simply an increase in the height of standard lifting surface. Examples would be performing conventional pushups off of two medicine balls, or deadlifting while standing on a 45 lbs. plate, etc. The elevation naturally increases range of motion and time under tension.
Here is the video of the technique implemented with a hex bar and below I will outline several reasons why you should integrate this drill into your athletic training programs:
![Barry Ross Sprint Training Dl Program Barry Ross Sprint Training Dl Program](/uploads/1/1/9/3/119370557/953255378.jpg)
Why you should try Deficit Training
- Hip-Posterior Chain Power Development
- Increased Sarcomerogenesis
- General Hypertrophy
- Start Specificity
#1-HIP-POSTERIOR CHAIN POWER DEVELOPMENT:
Hopefully, it’s no secret at this point that the hex bar deadlift variation is of extreme value for athletes looking to get faster. Here is a classic study compliments of Jim “Smitty” Smith that examined the effects of the hex bar and straight bar deadlift variations on a group of elite powerlifters. [1] What the researchers ultimately found was that power production was greater with the hex bar than the straight bar. Moreover, lumbar spinal stress was lower than with the straight bar. Now I’m in no way saying that the straight bar is not useful for an athlete, because it is. Barry Ross has had huge success using this exercise with his athletes and making them faster throughout the years. I also admire the hell out of the powerlifting culture and there amazing and unparalleled feats of strength. With that being said, I will always follow scientific research, and in the context of strictly “speed and athletic” development we have to give the edge to the hex bar. Power has been identified as the most important element for achieving higher running speeds and the hex bar does the absolute best job in satisfying maximal development of this skill out of each type of deadlift.
#2-INCREASED SARCOMEROGENSIS
Sarcomerogenesis is the formation of new sarcomeres within a muscle tissue which can lead to increased muscle growth.
Research supports this process when we operate under a heavy workload with the target muscle in a very stretched position. [2] When you examine the amount of pre-stretch that occurs to the glutes and hams at the bottom position of the video I shared, it’s easy to see how the exercise could stimulate sarcomerogenesis. Try to say that last word 5 times fast. Anyways, we can classify strength exercises depending on how long the muscle becomes during the duration of the movement.
- Short-Length Exercises: i.e. hip thrusts, board presses, sled training, etc. These movements involve very little stretch before contraction occurs and focus on building strength in the end range of an exercise.
- Medium-Length Exercises: i.e. squats, chins, military presses, etc. These movements involve a moderate degree of stretch before contraction occurs and are the most common in athletic movement and training.
- Long-Length Exercises: RDL’s, Dumbbell presses, Deficit work, etc. These movements involve the highest degree of stretch before contraction occurs.
Each of these categories has its place in a comprehensive athletic training program, whether it be working around injuries, training specific weaknesses, satisfying movement specificity, or whatever else. Please check out this article by Bret Contreras:
…. which relates the process of sarcomerogenesis to the act of sprinting specifically. He discusses all kinds of mechanisms and physiological reasons for why this adaptation is critical to speed athletic success.
#3-GENERAL HYPERTROPHY
With increased ROM (Range of Motion) and TUT (Time Under Tension), you will naturally enable more of a growth stimulus with this specific exercise. Cross Sectional Area, or the size of a muscle group is another foundation principle to athletic and speed success according to research, so this can only be good for the athlete in question. Months back I reviewed a scientific review article, compliments of Brad Schoenfeld which demonstrated that movements with more ROM will elicit higher degrees of subsequent muscle growth than shorter ROM exercises. [3] This is not to say that “partial” range of motion exercises are not valuable because they undoubtedly are. They help strain the Central Nervous System which may lead to strength improvements and adaptation, they develop “lockout” function which many struggle with and more. We are just talking hypertrophy here. The general theory behind increased ROM creating greater muscle growth deals with a greater eccentric phase leading higher levels of muscular damage. Which in turn causes of overcompensation of growth to help protect against future threats against the target tissue. Lastly, deficit work is very exhausting when performed correctly, and metabolic fatigue is also a major precursor to activating muscle growth responses in the human body.
#4 START SPECIFICITY
This one is pretty obvious I think. If you analyze the muscle and joint actions between a block start, football start, and the deficit it’s easy to see there is a lot of similarity between them all, which would allow for greater transfer between each.
All of these skills rely on Starting Strength Capacity. This is the ability to generate maximal force production without the aid of the SSC (Stretch Shortening Cycle) or Stretch Reflex. In other words, you are priming the neuromuscular system to be able to generate as much force as possible with absolutely zero momentum throughout the concentric phase of the movement. This is often referred to as that explosive first step which everyone is so desperately trying to improve in athletics. Deficit training is not the only type of exercise to improve start and first step function but it will certainly help.
SCIENTIFIC REFERENCES
- Swinton, PA. A biomechanical analysis of straight and hexagonal barbell deadlifts using submaximal loads. Journal of Strength and Conditioning Research, 25: 2000-2009, 2011.
- Zollner, AM. Stretching skeletal muscle: chronic muscle lengthening through sarcomerogenesis. PLoS One, 2012.
- http://img2.tapuz.co.il/forums/1_158907702.pdf
Barry Ross Sprint Training Dl Programs
Travis Hansen
Travis Hansen was the Head Strength and Conditioning Coach for the Reno Bighorns of the NBADL for their 2010 season, and he is currently the Director of The Reno Speed School inside the South Reno Athletic Club. He is the author of The Speed Encyclopedia.
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How can you become a better sprinter? What are Tim Ferriss’s tips for becoming a great sprinter?
In The 4-Hour Body, author Tim Ferriss trained with top athletes and coaches to understand performance science applied to his body. He learned some tips for sprinting during one of his endeavors.
Read on for some tips for sprinting Tim Ferriss learned.
Training Tips for Sprinting
Now that we understand the value of strength training for athletes, it’s time to look at training for specific sports. First, we’ll look at tips for sprinting. The author spoke with two different experts about how to increase sprinting prowess: Barry Ross, who coaches track athletes, and Joe DeFranco, who teaches football players how to ace the physical tests in the NFL Combine, part of the tryout and drafting process.
Barry Ross and Track and Field
Barry Ross is the expert coach who trained Olympian Allyson Felix. He spends a lot of time developing his athletes’ strength—most of his trainees can lift more than double their body weight, and they achieved these results in fewer than 15 minutes of lifting time a week. Among the tips for sprinting, strength is important because athletes slow down when their muscle fibers aren’t strong enough to maintain tension during impact, such as when a runner’s foot hits the ground. (Previously, coaches believed that athletes slowed down because muscles ran out of fuel.)
Ross uses a three-step process to train his athletes, and you can use the process too:
Step #1: Get in Shape
You need to be able to run a 100-meter dash in less than 23.8 seconds before you can start training to compete. To get to this baseline, walk 7.5 minutes in one direction and then walk back to your starting point in another 7.5 minutes. Walk as fast as you can—it should feel inefficient and you should want to switch to jogging (but don’t). Do this three times a week, and each time, walk farther. It will take about four weeks to get in shape and be capable of running the 100-meter in the required time.
Step #2: Get Stronger
Once you’re in shape, to build strength, follow this program three times a week (an earlier version of which Allyson Felix used):
Exercise #1: 6-7 reps of over-under dynamic stretching. Using two power racks, set one bar at waist height and the other at 30-32 inches off the ground. Squat and step sideways under the lower bar and then step over the second one. If you don’t have access to a power rack, use benches or ropes. This exercise should take less than five minutes.
Exercise #2: Do either 10-12 push-ups OR the following bench press sequence:
![Barry ross sprint training Barry ross sprint training](/uploads/1/1/9/3/119370557/131275749.jpg)
- One set of 2-3 reps of bench presses. (The weight should be 95% of the heaviest weight you can lift once (one repetition max, or 1RM) To estimate, multiply your 5-rep maximum by 1.2.)
- 4-5 bench-press plyometrics. To do this, find two boxes that are between 6 and 12 inches high and put them outside your shoulder width. Do a push-up between them, and when you’re at the bottom of your push-up, push off your arms and jump them onto the boxes. Jump back down to the fully-lowered position. As soon as you land, take off again—the landing phase should be as short as possible.
- Five minutes rest.
- One set of bench presses with 5 reps at 85% 1RM.
- 4-5 bench-press plyometrics.
Exercise #3: Deadlifts sequence. To deadlift, use a sumo stance. Keep your back straight and keep your shoulders in the locked position. After lifting to knee height, drop the weight instead of lowering it to avoid hamstring injuries (if you’re not also training sprinting, which involves a lot of hamstrings, it’s fine to lower the weight). You shouldn’t spend more than 10 seconds under tension—spending any longer leads to lactic acid production, which creates muscle soreness. Do the following sequence:
- One set of 2-3 reps at 95% of your 1RM.
- Plyometrics. Ideally, sprint 10-15 meters for 2-4 reps. The next best option is to jump onto a 12-18-inch box for 5-7 reps. As soon as you land, take off again—the landing phase should be as short as possible.
- Five minutes of rest.
- One set of deadlifts with 5 reps at 85% 1RM.
- Another set of plyometrics.
Exercise #4: 3 sets of 3 reps of the torture twist. Sit on a bench and tuck your feet under a bar or another bench. Keep your body parallel to the ground. Turn to your left and stay there for three seconds. Then turn to your right and stay there for three seconds. That’s one rep. After each set, sit up and take a 30-second rest. As you improve, you can increase to 5 reps and increase your holding time to 15 seconds.
You can lift and then go directly to running practice, but don’t run and then lift—you might injure yourself.
Step #3: Get Faster
Tips for sprinting speed:
- Measure your baseline with two time trials:
- Run 40 meters but only time the last 20 meters.
- Run 305 meters and only time the last 300 meters.
- Enter your times into the Anaerobic Speed Reserve (ASR) algorithm. This algorithm predicts how fast you should be able to run any distance and will give you goal times.
- Choose a random distance between 15-55 meters and get the corresponding time from the algorithm.
- Run the distance in under the algorithm’s time.
- Rest four minutes.
- Continue running the distance and resting for four minutes. Stop when you can no longer make the time or when you hit 10 reps. If you can’t make the time on the very first attempt, you can try once more.
This is a departure from conventional sprint training, which usually suggests you run the distance you’ll be racing multiple times at different percentages of your maximum speed. This technique isn’t effective because no one knows the exact percentage of effort or speed they’re using.
Conventional running training also recommends running longer than you’ll have to in a race to improve your endurance, but Ross doesn’t recommend this. None of his athletes who compete at 400m or less ever run a training distance of more than 70 meters, and this doesn’t hurt their performance at all—his athletes do very well. For example, using the training, one of his 100-meter sprinters reduced her time from 13.35 seconds to 12.75 seconds.
Joe DeFranco and the 40-Yard Dash
Like Ross, DeFranco has his athletes run shorter distances than they’ll ultimately need to run. In football, as part of NFL tryouts, hopefuls have to sprint a 40-yard dash. International relations textbook pdf. Joe DeFranco has his athletes spend 80% of their training time on 10-yard dashes. In addition to Ross’s reasons, DeFranco finds that practicing shorter distances is effective because it gives athletes more opportunity to practice their starting stance and experiment with posture and stride.
DeFranco’s method is effective—for example, Dallas Cowboys’ Miles Austin ran a time of 4.67 seconds in the 40-yard dash even though he’d only practiced that distance three times, and had practiced the 10-yard distance over 100 times.
With the help of DeFranco, the author improved his 40-yard speed from 5.94 seconds to 5.61 seconds using the following tips:
1. Wear cleats.
2. Warm up properly, using exercises that include the same postures and techniques required for a sprint:
- 2 sets of skipping for a 20-yard distance
- 6 reverse lunges on each side
- 2 sets of backward cycling (pretend you’re riding an invisible bicycle backward) for a 20-yard distance
- 2 sets of squatting side shuffle (squat partway down, facing sideways, and replace your front foot with your back foot) for a 20-yard distance
- 10 roll-backs into straddles
- 10 fire hydrants (Shortform note: The author doesn’t describe the movement or provide an image or video. You can view a generic version of the exercise here.)
- 10 mountain climbers (don’t ever put your heels on the ground)
- 20 seconds of pogo jumps (jump on the balls of your feet as fast as you can with your legs straight)
- 2 sets of five seconds of wide-outs
3. Use an effective starting position. If you’re right-handed, set up behind the line with your left foot a foot behind the line, and your right foot right behind your left heel. Your feet should be hip-width apart. Put the thumb, index, and middle finger of your right hand on the line. Put your weight on your right arm so that your shoulder is forward of your hand. Bend your left elbow at a 90-degree angle. Look at a spot on the ground three feet in front of your left foot and keep your head down. (If you’re left-handed, do everything opposite.)
4. Start with good technique. Your right arm shoots backward. Your first step is with your left leg and it should land on the spot you focused your gaze on in the previous step. Your knee should be forward of your toes when you land.
5. Maintain good form as you sprint. As you run, your upper body should always be forward of your lower body and your chin should be down (if it’s up, your feet hit the ground heel-first, which can injure the hamstrings). Use as few steps as possible.
Tips for Sprinting Without Hamstring Tears
Hamstring injuries are common in sprinting. There are some prehab exercises you can do to reduce your chance of injury:
Barry Ross Sprint Training Dl Program Download
- Practice the natural glute-ham raise.
- Strengthen your hip extension using hyperextensions, kettlebell swings, sled dragging, or supine hip thrusts.
- Stretch your hip flexors. If they’re tight, they constantly pull on your hamstrings.
If your hamstrings start to feel tight while training, they’re close to tearing, so stop your workout and rest. Don’t stretch (the muscle is already overstretched). Instead, ice the muscle and apply arnica montana.
Barry Ross Sprint Training Dl Program Online
Tips for Sprinting From The 4-Hour Body & Tim Ferriss