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San Juan, Puerto Rico |
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October 10-13, 2002 |
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Nelio Alfano Moura |
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National Coach - Jumps |
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Brazilian Athletics Federation |
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2002 |
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Take-off velocity |
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Take-off angle |
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Take-off height |
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Air resistance |
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40 - 60m (standing & flying starts) |
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Resisted running |
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Assisted running |
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Beginners: < 90% |
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Developing athletes: > 90% |
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Elite athletes: > 95% |
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Heavy weight training: Limited to 6-9 weeks
during 1st MAC; |
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Can be resumed for 2-3 weeks, 2 or 3 times
throughout the year (minimum of 3 months between these short cycles); |
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Special training: Choose loads that allow the
expression of MAXIMAL POWER. |
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Selective hypertrophy of Fibers type II; |
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Ú Recruitment |
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Ú Frequency of activation |
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Ú Synchronization |
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Maximal Power production in CKC exercises |
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Quantitative
- Traditional
- Emphasis on amount of work performed |
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Qualitative
- Modern
- Emphasis on power produced and technique displayed at each repetition of
a given task |
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Training Control is more difficult when we
follow the QUALITATIVE approach; |
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Objective Control: CMJ Daily Test; |
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Subjective Control: RPE (Borg) and Rate of
Well-Being; |
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“Fine-tuning”: MUST be done, everyday. |
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6 Nenhum esforço |
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7 Extremamente leve |
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8 |
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9 Muito leve |
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10 |
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11 Leve |
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12 |
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13 Um pouco difícil |
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14 |
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15 Difícil (Pesado) |
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16 |
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17 Muito difícil |
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18 |
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19 Extremamente difícil |
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20 Esforço máximo |
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6 Muito, muito mal |
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7 |
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8 Muito mal |
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9 |
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10 Mal |
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11 |
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12 Um pouco mal |
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13 |
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14 Bem |
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15 |
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16 Muito bem |
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17 |
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18 Muito, muito bem |
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19 |
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20 Máximo bem estar |
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Exercises that “activate the stretch-shortening
cycle of skeletal muscles, inducing the elastic, reflex and mechanical
potentiation” |
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Factors to be considered during plyometrics:
amplitude and speed of eccentric phase, and coupling time between eccentric
and concentric phases (Cavagna, 1977). |
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The most favorable situation in track and field
combines small amplitude, high speed of the eccentric phase and a short
coupling time. |
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Free Fall |
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Shortest Contact Time |
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Highest Rebound Jump |
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Optimal height for training is considered the
one that allows the best jump after the free fall (BOSCO, 1985) |
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Increasingly popular among jumpers. |
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Plyometrics and Weight Training co-exist in the
training process of jumpers; |
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Goal: To increase the possibility of training
effects transference in direction of the real competitive situation,
playing with the central nervous system by varying type and intensity of
stimulus. |
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RITZDORF (1998): Decreasing external loads when
performing jumps is a good stimulus to develop the explosive strength’s
velocity component; |
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New motor programs – predominantly fast – can be
developed with the systematic use of
facilitation methods; |
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Short time programs can be reproduced when the
facilitation is removed; |
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Central nervous learning effect: athletes of all
age groups can use it – it is a special method, but not restricted to elite
athletes. |
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New qualitative approaches must have priority
over the traditional quantitative one: monitoring training daily, in this
case, is of crucial importance; |
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Training effects are absolutely specific; |
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Special training – in a well organized way –
should be done throughout the year by elite jumpers; |
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General training is important as long as it
helps to promote recovery, to prevent injuries and to create the basis for
the special capacities development; |
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In order to improve speed and special strength,
methods of FACILITATION also must be used. |
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Notes
