Speed Development Using Reactive Strength and Explosive Strength

>> July 06, 2017

In many sports, not only you need a high level of maximal strength but you need to also ensure the strength that you have can be utilized as effectively as possible, and this is even crucial when it comes to track sprinting.

No matter how strong you're, if you can't apply it to your sports, that does not count. The most important is whether it can help you to become a better athlete.

We have consistently observed a wide majority of sprinters that considered maximal strength as a way to go, use it to develop the fundamental to sprint faster. This is certainly true since higher force production is important in any high-speed and power events. Given that there are basically two general ways to improve your force production (increase mass lifted, and increase the ability to move it), strength development is a must.

Certainly, strength is the vehicle for sprinting. But fast sprinting needs more than maximal strength. The actions that occur during sprinting is not slow nor normal, but very fast one and also repetitive. Fast movement requires reflexive ground contact, rapid stretching and shortening of muscles (stretch-shortening cycle), well-coordinated movements, and stability of the action itself. This can ensure a good and consistent execution of sprint movements. Therefore reactive strength and explosive strength comes to mind. Hence, a more specific strength development is necessary.

The primary difference between reactive strength and explosive strength is how the movement is performed.
  • Reactive strength - exercises which specifically involve brief contact with the ground such as bounding, ankle hops, and jump over hurdles.
  • Explosive strength - exercise that implemented with vigorous actions such as during jump exercises. For example, box jump. The rapid extension of joints such as the knees and hips during box jump is the element of explosiveness. Power clean, snatch, and medicine ball slams are among others.
In one complete movement, the reactive component may precede the explosive component. As a whole, both contribute significantly to a fast movement such as sprinting.

Vertical and horizontal forces
The movement that you choose can play a significant role in how the forces are oriented and developed. The vertical and horizontal force production can determine how fast and how far the body is moved and propelled. A greater force applied on the ground (say within the 0.10s contact phase) propels the body to a greater distance while spending less time in the air through an effective utilization of the cyclic coordinated movement. Considering these can help optimize the sprinting specific skills. Forward jump is an example of horizontal force development and any vertical jumps or tasks should develop the vertical forces. Both are required in sprint running.

So the principle of fast sprinting is not limited to this, but for this time around we will try to address both reactive strength and explosive strength, therefore, here are some important points in coaching: 
  • High power output during the contact phase
  • Spend less time on the ground
  • Better use of strength shortening cycle 
Strength programming for speed
This is not a complicated task to do but the challenge is how do we incorporate them into a structured training program, which incorporates the technical (track workout) and physical development. We will see how the program can be implemented. We will use only some selected but appropriate exercises for linear sprints (but none are hamstring specific exercise). 

Maximal strength
Back squat, 4 sets x 4-6 reps x 85-90% 1RM
Bench press, 4 sets x 4-6 reps x 85-90% 1RM
Bulgarian squat, 4 sets x 4-6 reps ES x 40-45% 1RM

Reactive strength
Pogo jump (lightweight), 5 sets x 8 reps, 1-min rest between set
30-40cm drop jump, 3 sets x 6-10 reps, 10s rest between rep, 1-3 mins rest between sets
12" 6 mini-hurdle jumps, 4 sets, 1-min rest between sets

Explosive strength
1A Clean pull, 4 sets x 3-6 reps x 80% 1RM
1B Jump squat, 4 sets x 3-6 reps x 20kg
2A Split snatch, 4 x 3-6 reps x 50% 1RM
2B Standing long jump, 3 sets x 6 reps
3A Accentuated box jump, 3 sets x 6 reps
Rest between reps = 30 secs, rest between sets = 3-min

Choice of exercises for weekly program (microcycle)

Day 1 Speed Strength session
Number of exercises = 6-8
Sets = 3-5
Reps = 3-8
Load intensity = bodyweight - 40% 1RM
*Can use high load for the first exercise for potentiation purpose (e.g. 70-80% 1RM)
  • Clean Pulls
  • KB swing
  • Snatch 
  • Box jump
  • Step Ups
  • Lunge jump
Day 2 Strength Speed session

Number of exercises = 5-8
Sets = 3-5
Reps = 3-6
Load intensity = 60-80% 1RM
*Can be alternated with a short, high-speed exercise to stimulate speed contraction
  • Power clean
  • Power push-ups
  • Bulgarian squat
  • Ravers
  • Bench pulls
  • SM calf raise
Day 3 Maximal Strengths session
Number of exercises = 4-6
Sets = 3-6
Reps = 2-6
Load intensity = 85-95% 1RM
  • Back squat
  • Bench press
  • Deadlift
  • Weighted pull-up
Configuration of strength training
How do we organize strength session in weekly or monthly? based on objective or type of strength qualities? There are no hard rules but the following may be applicable:

a) Given 12 strength and power sessions or slots available in a month: 
  • Max strength = 5 sessions
  • Strength-speed = 3 sessions
  • Speed-strength = 4 sessions
Week 1: max strength, speed-strength, max strength 
Week 2: max strength, speed-strength, max strength
Week 3: strength-speed, speed-strength, max-strength
Week 4: strength-speed, speed-strength, strength-speed

b) This can also be arranged this way (objective => speed):
Week 1: max strength, speed-strength, max strength 
Week 2: speed-strength, strength-speed, max strength
Week 3: speed-strength, strength-speed, max strength
Week 4: speed-strength, strength-speed, max strength

c) To be arranged this way when you have only two sessions (competition phase) in a week:
Week 1: speed-strength, max strength
Week 2: speed-strength, strength-speed
Week 3: speed-strength, max strength
Week 4: speed-strength, speed-strength

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Jonathan Nyepa 100m 10.28 Korean Open 2017 (VIDEO)

>> June 27, 2017



Men's 100m final (+0.8) at 2017 Korean Open Athletics Championships

1. Kim Kok Young KOR 10.07 (NR)
2. Jonathan Nyepa MAS 10.28
3. Lee Jaeha KOR 10.41
4. Nixson Kennedy MAS 10.43
5. Oh Kyong Soo KOR 10.44
6. Lee Yohan KOR 10.53

Jonathan Nyepa ran a new PB (from 10.36) and the fastest time in Southeast Asia in 2017, second fastest in Malaysian All-Time lists (behind Khaiul Hafiz Jantan's 10.18s). Meanwhile, South Korean Kim Kok Young qualified for the World championships in London. Pre race bests 10.13 and 10.07w

*better view posted on  Facebook page

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Results and Highlights of 2017 Thailand Open Track and Field Champioships

>> June 14, 2017

2017 Thailand Open Track and Field Championships at Bangkok, 13 - 16 June 

Day 2 Highlight

  • Paralympic champion Ziyad Zolkefli won the men's shot put in a distance of 17.07m, beating the best throwers in the region and SEA Games medallists, i.e.Thais and Malaysian.



Day 2 Selected results

MEN
800m
Duong Van Thai VIE 1:52.57
Lee Mooyong KOR 1:52.98
Yothin Yaprajan THA 1:53.20
Royson Vincent MAS 1:53.39
Asif Rahman Jiyaudeen MAS 1:54.94

400mh
Ephraim Lerkins PNG 51.56
Quek Lee Yong MAS 52.84
Sittichai Srisa THA 53.37

High Jump
Vu Duc Anh VIE 2.16
Nguyen Thanh Nhan VIE 2.14
Narongrit Kaetsaeng THA 2.04

Pole Vault
Phassapong Umsamang THA 5.10

Shot Put
Mohamad Ziyad Zolkefli MAS 17.07
Promrob Janthima THA 16.80
Thwat Kachin THA 16.53
Adi Alifuddin Hussin MAS 15.96

20000m W
Kittipong Johnduang THA 1:37:26.90
Khairil Harith Harun MAS 1:38:35.57
Ukrit Srisong THA 1:42:12.77


WOMEN
800m
Vu Thi Ly VIE 2:10.96
Khuat Phuong Anh VIE 2:11.31

3000m Steeplechase
Nguyen Thi Oanh VIE 10:13.13

400mh
Juthamas Khonkham THA 62.07
Nurul Faizah Asma Mazlan MAS 62.65

20000m W
Patraporn Malila THA 2:07:00.49

Pole Vault
Rachel Yang Bingjie SIN 3.91

Heptathlon
Wassana Winatha THA 5039
Norliyana Kamaruddin MAS 4992


Read more...

Khairul Hafiz runs 10.31, Le Tu Chinh 11.47 Thailand Open 2017

>> June 12, 2017

Khairul Hafiz Jantan aims for a 100m gold of the 2017 Southeast Asian Games in front of the home crowd.

Hafiz burnt away from the fields of  men's 100m final to grab the gold at 10.31 (0.0) during the first day (12 June) of 2017 Thailand open track and field championships at Bangkok.

He set the fastest times in heats with 10.36 (+1.2) and semifinals with 10.34, while Thailand's former SEA Games champion Jirapong Meenapra was running his semifinals at 10.38.

Meanwhile, Vietnam's Le Tu Chinh took the win in women's race after registering a fast time of 11.47 (+0.2), beating Malaysia's Zaidatul usniah Zulkifli in second (11.65).


MEN
100m final (0.0)
1. Khairul Hafiz Jantan MAS 10.31
2. Kritsada Namsuwan THA 10.45
3. Jirapong Meenapra THA 10.48 (SF 10.38)
4. Oh Kyongsoh KOR 10.51
5. Ng Ka Fung HKG 10.52
6. Nixson Kennedy MAS 10.56
7. Jonathan Nyepa MAS 10.60
DNF Badrul Hisyam Abdul Manap MAS

1500m
Duong Van Thai VIE 3:55.61

10000m
Nguyen Van Lai VIE 31:25.05

110mh (+0.3)
Kim Byoungjun KOR 13.39 ?

Long Jump
Janry Ubas PHI 7.78 (-0.3)

Discus Throw
Lee Hyun-jae KOR 54.52

WOMEN
100m final (+0.2)
1. Le Tu Chinh VIE 11.47
2. Zaidatul Husniah Zulkifli MAS 11.65
3. 'Wanwisa Kongthong' THA 11.83
4. Supawan Thipat THA 11.91
5. Liao Yan Jun TPE 11.93
6. Le Tu Mong Tuyen VIE 11.94
7. THA 12.04
8. Wendy Enn SIN 12.10

1500m
Vu Thi Ly VIE 4:40.93

10000m
Pham Thi Hue VIE 35:30.27

High Jump
Wanida Boonwan THA 1.75

Long Jump
Parinya Chuaimarueng THA 6.21

Discus Throw
Subenrat Insaeng THA 51.05

Javelin Throw
Nutta Nacharn THA 56.08

Read more...

Rayzam Shah runs 13.67s (+1.7) and Breaks Nur Herman Majid's National Record

>> May 27, 2017

Rayzam Shah Wan Sofian has finally made it, he wrote his name into Malaysian athletics' record books, and this time breaking Nur Herman Majid's 23-year-old national record of 13.73s.

The Sabahan has just clocked a time of 13.67s (+1.7) to win his final B race at the Kurpfalz Gala, a local track meeting at Weinheim, Germany. He ran 13.97 (0.0) in heats.

For a record, he won the gold medal at 2007 SEA Games, 10 years ago at age of 18.

Chance to win 2017 SEA Games
If he can finish the race, no doubt it's a gold medal. Closest rival is Laotian Anouxone Xaysa who has a personal best of 14.00s. Defending SEA games champion, Jamras Rittidet of Thailand is retired.

Chance to run at 2017 IAAF World championships
He must run 13.48s before 23 July.

All sub-13.90 by Rayzam
13.67 (+1.7) ..... Weinheim GER 27 May 2017
13.81 (+0.2) ..... Melbourne AUS 2012
13.83 (-2.3) ..... Chonburi THA 2012
13.85 (0.0) ..... Zeulenroda GER 25 May 2017
13.86 (+0.7) ..... Palembang INA 2011
13.86 (-0.5) ..... Nottwil SUI 2012
13.85 (+0.3) ..... Bangkok THA 2013
13.87 (-0.7) ..... Kanchanaburi THA 2012
13.89 (+1.9) ..... Weinheim GER 2012
13.89 (+0.3) ..... Zeulenroda GER 25 May 2017

Southeast Asian all-time rankings
13.61 ... Jamras Rittidet THA ... Busan KOR 2014
13.67 ... Rayzam Shah Wan Sofian MAS ... Weinheim GER 2017
13.73 ... Nur Herman Majid MAS ... Hiroshima JPN 1994
13.85 ... Mohd Robani Hassan MAS ... Kuala Lumpur MAS 2008
13.90 ... Suphan Wongsriphuck THA ... Nakhon Ratchasima  THA 2008
14.00 ... Mohd Faiz Muhammad MAS ... Nakhon Ratchasima THA 2007
14.00 ... Anousone Xaysa LAO ... Bangkok THA 2016


Official results of Rayzam Shah's new National record of 13.67s

Read more...

Another National Record by Irfan Shamsudin 62.55m and Rayzam Shah runs 13.85

>> May 26, 2017

This unstoppable beast has just broken another national record, now with 62.55m throw.

Irfan Shamsuddin has just became the first Southeast Asian to throw over 60m at discuss throw. It was done with a throw of 61.10m at Halle on the 21st of May.

About only two days after that (23rd May) he renewed the mark in a throwing meeting at Turnov, Czech Republic with a distance of 61.56m.

On the 25th of May, the two-time SEA Games champion eclipsed his record again with a throw of 62.55m during the Union Leichtathletic Gala at Linz, Austria.

He was in second behind Austrian Lukas Weisshaidinger who threw 65.35m.

Irfan with his coach Franktisek Petrovic after throwing another national record of 62.55

Results
1. Lukas Weisshaidinger (AUT) 65.35m
2. IRFAN SHAMSUDDIN (MAS) 62.55m
3. Roland Varda (CRO) 58.65m
4. Igo Gondor (CZE)  53.76m

Irfan's throw series
55.87 / 62,55 / 58.15 / 56.91 / X / X


Rayzam Shah has posted two sub 13.90 in Germany

Meanwhile on the same day (25th), Rayzam Shah Wan Sofian has done two sub 13.90s at 110m hurdles in a track meeting at Zeulenroda, Germany.

He clocked a time of 13.89 (0.3) in heats and then 13.85 (0.0) in the finals.

Rayzam returned to Liepzig on the 9th of May to train under his German coach Jan Erasmus May - three weeks after the South African training camp where he ran two sub 14.00s (13.93 each) from two separate competitions.

The race was won by German Eric Balnuwet in 13.63 (heats 13.57), Rayzam in second while Julian Marquet third in 13.93.

Rayzam' chance to win SEA Games
The chance to bag gold medal is very high - Thai Jamras Rittidet the defending champion is retired. The closest is a hurdler from Laos who has a lifetime best of 14.00s.


AdrianSprints.com


Photo by caach Franktisek

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Irfan Shamsuddin sets another record with 61.56m at Turnov, Czech Republic

>> May 23, 2017

Only two days after recording a personal best of 61.16m that also a Malaysian and Southeast Asian record, Irfan Shamsuddin has set another impressive throw of 61.56m at Turnov Check Republic today (23 May 2017) - again a new national record and Southeast Asian record.

Another impressive throw of 61.56m registered by Irfan Shamsuddin at Turnov

Results
1. Martin Wierig GER 64.73
2. Piotr Malachowski POL 64.53
3. Robert Urbanek POL 63.70
4. IRFAN SHMSUDDIN (MAS) 61.56
5. Jaromír Mazgal CZE 58.56
6. Igor Gondor CZE 54.68

Level of this performance
This would ranks him top 5 Asia annually in the Asian Athletics Rankings. You need to throw 67m in order to be top 10 of the world, throw 65m for top 30, or throw 64m for top 50. The 61.56m would make top 100 of the world.

Chance to win Asian Games
In the last three Asian Games (2014- 2006), first three results are 65.11 62.58 61.25 and 67.99 63.46 63.13 and 63.79 62.11 60.82, respectively. He will further improve his distance, therefore encance the chance of winning a medal in 2018 Asian Games as well.

Chance to win Commonwealth Games
Need to throw 63m in order to be in top 10 of Commonwealth annual rankings, but to win a medal in Commonwealth games, 62m would be sufficient if you are lucky.

Chance to qualify for IAAF world championships, London 2017
Must throw 65m before 23 July.



Photo by Karen Yap

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Irfan Shamsuddin becomes the first Southeast Asian to throw 60m in discus throw

>> May 21, 2017

Malaysia's Irfan Shamsuddin surpasses 60m mark in discuss throw.

He registered a distance 61.10m at Halle, Germany today (21 May 2017) to finish in 3rd position in the U23 competition.

Clemens Prufer won it in 62.29m, while Torben Brandt in second in 62.09m.

His mark rewrites his own national record of 59.29m which he set at Samorin, Slovakia last year.

Also, it renews the Southeast Asian Record of 59.87m by Singapore's James Wong Tuck Yim set in 1999 at Wiesbaden

Interestingly it is the first mark registered over 60m (and 61m) by a Southeast Asian.

Irfan Shamsuddin became the first Southeast Asian to throw over 60m in discus throw

All-time ten best marks by Irfan

61.10 ... 2017 ... Halle
59.29 ... 2016 ... Samorin
58.48 ... 2016 ... St. Polten
58.33 ... 2016 ... Halle
58.29 ... 2016 ... Budapest
58.04 ... 2015 ... Kuala Lumpur
57.59 ... 2017 ... Singapore
57.58 ... 2016 ... Sollentuna
56.91 ... 2017 ... Lumut
56.62 ... 2015 ... Singapore
56.35 ... 2016 ... Ried

Photo by Karen Yap

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