Elastic/Fast SSC Dominant (‘SPRING’)
Low force production in CMJ braking & propulsive phases/good transition.
Global Goal: Increase force production ceiling
SSC Utilization Assessments: CMJ Force Plate Indicators:
1. DSI (>0.80)
1. Braking Phase: Below Average Braking Force/Power
2. EUR (>1.2)
2. Propulsive Phase: Below Average Propulsive Force/Power
3. SSC% Diff. (>10.5%)
4. 10-5 Mod. RSI (2.0+)
Tota Body Lift 1 Total Body Lift 2 Total Body Lift 3
Deficit Quality* Deficit Quality* Maintenance Quality*
(Absolute Strength) (Accelerative/ Strength-Speed) (Speed-Strength/Reactive Strength)
Methods
• Concentric Only (Partial ROM) • Concentric Only (Full or Partial) • DCE (Drop Catch Explode Method/AFSM)
• Traditional Lifting (Reg. Tempo/TUT) o From a Dead-Stop • AFSM-Speed
• Slow Eccentrics (Off-Season Only) • Slow Eccentrics (Off-Season Only) • AFSM-CC (Co-Contraction*)
• Yielding ISOs (3 x 4s x 4) • Traditional Lifting (Reg. Tempo/TUT) • Oscillatory (Advantageous Pos.)
• Overcoming ISOs (3-5s) • Yielding ISOs (3 x 4s x 4) • Oscillatory (Disadvantageous Pos.)
• Potentiation Complexes • Overcoming ISOs (3-5s) • Water Bags/Water Tunnels*
o French Contrast (2-4 sets) • Accommodating Resistance • Concentric Only (Full or Partial)
o Potentiation Clusters (2-4 sets) • DCH (Drop Catch Hold Method) o From a Dead-Stop
o Reg. Contrast Complexes (2-4 sets) • Oscillatory Isometrics • Overcoming ISOs (3-5s); Primers*
• Plyometrics (Lower & Upper Body): • Potentiation Complexes • Potentiation Complexes
o Longer Duration GCT o French Contrast (2-4 sets) o French Contrast (2-4 sets)
o Pauses/Holds o Potentiation Clusters (2-4 sets) o Potentiation Clusters (2-4 sets)
o Deeper Joint Angles o Reg. Contrast Complexes (2-4 sets) o Reg. Contrast Complexes (2-4 sets)
o Weighted/Loaded Jumps • Plyometrics (Lower & Upper Body): • Plyometrics (Lower & Upper Body):
o Longer Duration GCT o Shorter/Quick GCT
o Pauses/Holds o Shallow Joint Angles
o Deeper Joint Angles o Un-Weighted Jumps (Band-Assisted)
o Weighted/Loaded Jumps
Loading/Velocity Based Training (VBT)/Bioenergetics (Energy Systems) Bias
RIR/RPE RIR/RPE RIR/RPE
(RPE/Reps in Reserve): 7-9 (Reps in Reserve): 5-8 (Reps in Reserve): 2-4
Gym Aware (0.3-0.49 m/s) Gym Aware (0.50-1.0 m/s) Gym Aware (1.1-1.3+ m/s)
Bioenergetics Focus: Bioenergetics Focus: Bioenergetics Focus:
Lifting Set Bias: Lifting Set Bias: Lifting Set Bias:
1. Alactic (CP) Power (x 2-5 reps or 3-10s) 1. Alactic (CP) Power (x 2-5 reps or 3-10s) 1. Alactic (CP) Power (x 2-5 reps or 3-10s)
2. Lactate (Glycolytic) Power (x 6-12 reps) 2. Lactate (Glycolytic) Power (x 6-12 reps) 2. Lactate (Glycolytic) Power (x 6-12 reps)
If aerobic cap. or power deficit is identified- If aerobic cap. or power deficit is identified- If aerobic cap. or power deficit is identified-
(Low or high intensity sled work 10-15s bouts (Low or high intensity sled work 10-15s bouts (Low or high intensity sled work 10-15s bouts w/
w/ limited rest over 10-20 minutes) w/ limited rest over 10-20 minutes) limited rest over 10-20 minutes)
Add. Energy Systems Work (Post-Lift): Add. Energy Systems Work (Post-Lift): Add. Energy Systems Work (Post-Lift):
(Target Identified Energy System Deficit) (Target Identified Energy System Deficit) (Target Identified Energy System Deficit)
