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By Gabriel Mvumvure and Kim Goss

Athletic fitness magazines are packed with result-producing weight training methods promising to make you faster, stronger, and more powerful. Some are quite effective. Unfortunately, however, many are nearly impossible to implement with large groups—and with the popularity of weight training in high schools and colleges, pretty much all groups are large.

One workout system we’ve found to improve the quality of our workouts at Brown University is cluster training. Cluster training significantly increases the intensity of a workout by prolonging the rest time between repetitions. The good news is that it’s easy to administer and doesn’t require special equipment. The bad news is that it’s often prescribed incorrectly, leading to less-than-spectacular results.

Although cluster training is associated with weight training, forms of it can be found in other sports, such as the mile run.

A mile breaks down to 1,760 yards or 1,609 meters. The first official world record for the mile was 4:14.4, set by John Paul Jones on May 31, 1913. For many years, a sub-four-minute mile was considered by the coaching and scientific community to be unattainable. For example, in a paper published in 1935, respected track coach Brutus Hamilton wrote a piece called “The Ultimate of Human Effort.” Supporting his opinion with impressive tables and statistics, Hamilton predicted the fastest mile possible would be 4:01.66.

Ten years later, the record dropped to 4:01.4, slightly exceeding Hamilton’s prediction. Nine years later, on May 6, 1954, Roger Bannister of the United Kingdom proved all the skeptics wrong by crossing the finish line in 3:59.4.

Just a month after Bannister’s historic run, Australia’s John Landy ran 3:58, and the number of athletes who have broken the four-minute barrier since then is nearly 2,000. Bannister’s achievement thus became the go-to story for motivational speakers about overcoming mental and physical obstacles. Another story is how Bannister did it.

(Lead photo of Daniel Sarisky by Brian McWalters)

The Need…for Speed!

As neuroscientist Harold L. Klawans explained in Why Michael Couldn’t Hit, Bannister determined that the best way to approach his event was to run each quarter-mile as close as possible to one minute, so he asked the announcer to broadcast his splits and recruited pacers. During his record-breaking run, Bannister passed the three-quarter mark at exactly three minutes.

In Bannister’s era, many elite distance coaches believed it was necessary to develop an aerobic base before working on speed. Bannister thought differently. According to Klawans, Bannister focused on developing speed with 60-second quarter-miles, then he worked on improving his endurance to maintain that speed for four separate quarter-miles. Let’s break down Bannister’s approach with an exaggerated example.

An elite runner who has a goal of running a four-minute mile could start by running four quarter-miles in 60 seconds each but walking one minute between each rep. Thus, with their first workout, this athlete would run a four-minute mile…it just took them eight minutes to do it! When that workout becomes easy, their rest periods between reps would be decreased to 55 seconds, and so on, until that athlete develops the speed-endurance to run a four-minute mile!

Roger Bannister prolonged the rest time between quarter-miles, thus increasing each lap’s intensity. Therefore, by definition, he was performing cluster training. Share on X

In the years before Bannister’s historic run, no one could exceed the speed of four continuous, 60-second laps. However, Bannister could by prolonging the rest time between quarter-miles, thus increasing the intensity of each lap. Therefore, by definition, Bannister was performing cluster training.

So, what does Bannister’s approach to running the mile have to do with sprinter faster and lifting weights? Let’s start by expanding on the definition of intensity.

The Power of the Pause

Whereas training intensity on the track is measured by speed, training intensity in the weight room is defined by how much weight is lifted. Intensity has nothing to do with the difficulty of a set or how it, as Hans and Franz would say, “pumps…you up!”

If an athlete bench presses 200 pounds for one rep, the intensity is higher than if that same athlete grinds out 185 pounds for eight reps and bursts blood vessels in their nose. Yes, the eight-rep set may be more mentally challenging and create a high level of fatigue, but the intensity level is lower than the 200 pounds lifted for a single because it’s a lighter weight. Here’s where cluster training comes in.

Let’s say an athlete can bench press 190 pounds for three reps. By resting 15 seconds between reps, the athlete could load the bar to 195 pounds and might be able to complete three reps. Again, heavier weights = greater intensity.

In our first video, Brown sprinter Jaiden Stokes is shown performing six reps in the chin-up, resting 10 seconds between reps—that’s one cluster set. The rest period begins when Stokes’ feet touch the bench. Brown Head Sprint Coach Gabriel Mvumvure counts down backward between reps in this manner: 10, 9, 8… 

Video 1. Cluster training for chin-ups.

To ensure the optimal stimulus is applied during each cluster, a training partner or coach should be recruited. A stopwatch is a nice addition, but most smartphones have a built-in timer. At Brown, a large clock is available near the platforms that athletes can use when flying solo. (And if you happen to play the piano and don’t mind annoying your teammates, bring your metronome to the gym to help you count.)

We used Stokes as an example for our video because many female athletes give up on chin-ups because it’s such a challenging exercise for them. By using cluster training, however, they can perform more reps than they could otherwise. However, our focus with chin-ups is on strength and not muscular endurance, so as soon as an athlete can complete at least six reps on their own, we start adding resistance with a special belt that holds weight plates.

Our focus with chin-ups is on strength, not muscular endurance, so as soon as an athletes can complete at least six reps on their own, we start adding resistance. Share on X

For example, Stokes has done 21 chin-ups non-stop, but during normal training, we keep her reps low and use resistance—as a result, she has done one rep with an additional 40 pounds. Stokes is not the exception. We’ve had several other female sprinters use this much weight or more, and several male sprinters use over 90 pounds of resistance. (At the end of the video, Brown sprinter Abayomi Lowe is shown performing a chin-up in strict form with 100 pounds.)

Sprinter Strength: It’s All Relative!

The origin of cluster training in the weight room is a bit of a mystery. About 50 years ago, bodybuilding icon Joe Weider popularized a form of inter-rep rest training for muscle building he called rest-pause. And in the 1940s, Body Culture magazine editor Henry J. Akins introduced the multi-poundage system, now known as drop sets. With drop sets, you perform a set to failure, reduce the weight, then perform additional sets with lighter weights. But that’s bodybuilding. For sprinters, we need to look at the work of the late Carl Miller.

Miller was the National Coaching Coordinator for USA Weightlifting and the head coach of the USA Weightlifting Team for the 1978 World Championships. In the ’70s, Miller made presentations at his training camps and wrote articles about using cluster training to improve the relative strength of a weightlifter.

Relative strength is the ratio of strength to body weight. If two people lift the same weight, the one who weighs less has greater relative strength. In a 2002 paper, sports scientist Igor Abramovsky warned that additional body weight for a weightlifter “…creates additional loading on the sportsman’s muscles because the weightlifter has to lift this excess weight during the execution of the weightlifting exercises; second, the sportsman’s speed deteriorates.” That speed also relates to sprinting.

Two ways a sprinter can run faster are by reducing the time they spend on the ground (ground contact time) and increasing the distance between each stride (stride length). Both can be achieved by becoming stronger. However, the sprinter wants to become stronger without increasing their body weight, even if that additional weight is muscle, because the extra weight will negatively affect their speed.

To prove our point, have a sprinter run 60 meters, then see how fast they run while wearing a 10-pound weight vest—even a 5-pound weight vest will make them run significantly slower. For longer distances, consider that extra body mass increases the stress on the cardiovascular system.

One advantage of cluster training over many other training systems is that no special setup is required. It’s not like supersets or tri-sets (i.e., performing multiple exercises in a circuit fashion), where several exercise stations often have to be reserved. Nor does it require special equipment such as chains, bands, or eccentric hooks. You simply manipulate the rest periods between the reps.

One advantage of cluster training over many other training systems is that no special setup is required. You simply manipulate the rest periods between the reps. Share on X

Numerous scientific studies have proven the value of using longer rest periods between sets to increase strength and power; we’ve included several of them in our reference section. For example, one 2012 study published in the Journal of Strength and Conditioning looked at force, velocity, and peak power output using no rest between reps, 20 seconds’ rest, and 40 seconds’ rest. The exercise tested was the power clean.

The bottom line was that the 20-second-rest group was superior to the no-rest group, and the 40-second group was superior to the 20-second group. However, rather than discussing fascinating topics such as the desensitizing of Golgi tendon organs, let’s focus on the practical applications of cluster training.

Cluster Training Basics

Some coaches consider cluster training an advanced training method that should only be used by athletes with several years of experience and high strength levels. One reason for this belief is that Miller would prescribe as many as five sets of clusters with seven singles in each cluster, a protocol that is quite harsh and requires relatively lighter weights to be prescribed.

We use a different approach at Brown, believing that nearly all levels of athletes can perform cluster training. To get you started, here are seven guidelines we follow with our sprinters for cluster training:

1. The length of the rest periods between reps is determined by the type of exercise. The more muscle mass involved in an exercise, and the more complex a movement, the more rest time needed. Whereas five seconds of rest between reps may be fine for chin-ups, you might need 30-45 seconds of rest between reps in the clean and push jerk to ensure optimal form.
2. The number of clusters is determined by the conditioning of the athlete. You wouldn’t start an absolute beginner with five sets of clusters because they wouldn’t be able to recover. In contrast, an elite athlete might achieve their best results with five sets of clusters.
3. The length of rest periods between clusters should be longer than with traditional sets. More rest is required between cluster sets. You wouldn’t perform max 60-meter sprints with 60-second rest intervals during a speed training workout, and likewise with cluster sets in the weight room. Whereas 2-3 minutes’ rest between sets may be fine for a conventional set of power cleans, 3-5 minutes’ rest may be necessary for cluster sets to maintain the highest intensity levels on subsequent sets.
4. The weight used in each cluster is influenced by the total number of reps in each cluster and the total number of clusters. For Miller’s hardest workouts, the percentages for snatches were 80-85% of 1-repetition maximum, and for clean and jerks, 77-82%. However, higher percentages can be used if fewer reps are performed in each cluster and fewer clusters are performed.

Use conventional sets to warm up for clusters. Perform enough sets with conventional sets to get you near a max effort, then proceed with cluster training. Share on X

5. Use conventional sets to warm up for clusters. Perform enough sets with conventional sets to get you near a max effort, then proceed with cluster training. For example, if you were to perform a cluster set using 200 pounds in an exercise (say, a deadlift), you might warm up as follows: 105 x 5, 135 x 4, 155 x 3, 175 x 2, and 190 x 1. Performing cluster sets for every warm-up set would create too much fatigue, reducing the amount of weight that could be used on the primary work sets.
6. Limit cluster training to one exercise per workout. Cluster training is especially taxing on the nervous system, and the quality of your workout would suffer if you tried to use it with several exercises in the same workout. An exception would be if the second exercise was for an upper-body exercise, such as chin-ups.
7. Make the first exercise the cluster set exercise. You want to use the heaviest weights in cluster sets, so clusters should be performed first in your workout when you are fresh. The exception is with smaller group exercises. For example, if using cluster sets on chin-ups, we would perform them after our major power and leg exercises, such as cleans and squats.

Pulling this together, Figure 1 shows an example of a workout with Brown sprinter Emma Gallant during her introduction to cluster training. Cluster training is performed during the last two sets of the first exercise, which is full cleans.

From the Blackboard to the Lifting Platform

One key to success in cluster training with beginners is to start conservatively, using longer rest periods and just one set. The following are examples of cluster training progressions in various exercises. For these progressions, the rest periods between sets are 3-5 minutes. Note that the rest periods decrease in the second variations, allowing the athlete to get accustomed to this type of training.

One key to success in cluster training with beginners is to start conservatively, using longer rest periods with just one set. Share on X

Chin-Ups

1 set x (3 reps, 3 reps) x 10 seconds’ rest between reps

2 sets x (3, 3, 3) x 5 seconds’ rest

3 sets x (3, 3, 3, 3) x 5 seconds’ rest

Power Clean

1 set x (2, 2) x 30 seconds’ rest

2 sets x (2, 2) x 20 seconds’ rest

3 sets x (2, 2, 2) x 20 seconds’ rest

Clean and Push Jerk

1 set x (1, 1) x 45 seconds’ rest

2 x sets (1, 1) x 30 seconds’ rest

3 x sets (1, 1, 1) x 30 seconds’ rest

One way to determine when an athlete is ready for more training volume (total reps x sets) in cluster training is by measuring barbell speed. For sprinters, you have to be careful not to let fatigue reduce bar speed to ensure optimal transfer to their sport. For more on this topic, see our article “Using Fast Eccentric Squats to Sprint Faster and Jump Higher.”

Bar speed can be measured using a velocity-based training (VBT) device to determine what’s known as the critical drop-off point. Such a device is shown by hurdler Brooke Ury squatting in the second video. Ury’s lift is followed by a conventional squat performed by Maddie Frey, a sprinter who this year broke the 32-year-old school record in the 200m.

Video 2. Velocity-based training with squats.

The critical drop-off point—a term attributed to the late track coach Charles Francis—occurs when the quality of an exercise degrades to the point where the muscle fibers being targeted are no longer being stimulated. For bodybuilding, the late strength coach Charles R. Poliquin said the critical drop-off point occurs with 20% diminishing returns. For relative strength training, he said the range is 5-7%. Let’s look at an example of how this approach works.

Let’s say a sprinter is performing barbell back squats, and the cluster training protocol is 3 x (1, 1, 1) x 30 seconds’ rest, with 4 minutes’ rest between sets. If the barbell speed during the ascent portion of the squats during the second cluster does not decrease by more than 7%, the athlete should perform the third set. However, if the bar speed decreases by more than 7%, the athlete should not perform the third set. This decrease in bar speed could also suggest that this athlete may be better off going back to conventional training until their conditioning level improves.

In our third video, Stokes (who has cleaned 165 pounds) cleans four reps with 20 seconds between reps. Note that rather than counting down every second in a rest period (which can be quite annoying), Coach Mvumvure waits until 10 seconds remain before counting down. If 30 seconds of rest were prescribed, he would note when 10 seconds have passed, then count down from 10.

Video 3. Cluster training for cleans.

For a sprinter, it’s important to select exercises for cluster training that give these athletes the most “bang for their buck.” Weightlifting movements (snatches, cleans, jerks, and so on….) are the number one choice. Powerful leg exercises such as front squats (a Brown favorite!) and deadlifts are also good choices. Poor choices would be bicep curls or any isolation movement designed to “pump…you up!”

For a sprinter, it’s important to select exercises for cluster training that give these athletes the most ‘bang for their buck.’ Share on X

Sprinting is a fast-twitch activity requiring the performance of high-intensity workouts, both on the track and in the weight room. Roger Bannister inspired us with his historic mile run and revolutionary training methods, so take advantage of his pioneering work and incorporate cluster training into your workouts!

Since you’re here…
…we have a small favor to ask. More people are reading SimpliFaster than ever, and each week we bring you compelling content from coaches, sport scientists, and physiotherapists who are devoted to building better athletes. Please take a moment to share the articles on social media, engage the authors with questions and comments below, and link to articles when appropriate if you have a blog or participate on forums of related topics. — SF

Kim Goss has a master’s degree in human movement and is a volunteer assistant track coach at Brown University. He is a former strength coach for the U.S. Air Force Academy and was an editor at Runner’s World Publications. Along with Paul Gagné, Goss is the co-author of Get Stronger, Not Bigger! This book examines the use of relative and elastic strength training methods to develop physical superiority for women. It is available through Amazon.com.

References

Abramovsky, I. “A weightlifter’s excess bodyweight and sport results,” Olimp magazine, 1:28-29:2002. Translated by Andrew Charniga, www.sportivnypress.com.

Baack, LJ, ed. “The Sport of Track and Field: Flights of Fancy,” Chapter 4 in The Worlds of Brutus Hamilton, Tafnews Press, 1975.

García-Ramos, A., Padial. P., Haff, G.G., et al. “Effect of Different Interrepetition Rest Periods on Barbell Velocity Loss During the Ballistic Bench Press Exercise.” The Journal of Strength and Conditioning Research. 2015;29(9):2388–2396.

Hamilton, Brutus. “The Ultimate of Human Effort,” 1935.

Hardee, J.P., Triplett, N.T., Utter, A.C., Zwetsloot, K.A., and McBride, J.M. “Effect of interrepetition rest on power output in the power clean.” The Journal of Strength and Conditioning Research. 2012;26(4):883–889.

Klawans, Harold L. Why Michael Couldn’t Hit: And Other Tales of the Neurology of Sports. W H Freeman & Co., Sep 1, 1996, p. 203–214.

Miller, Carl. The Sport of Olympic-Style Weightlifting, Training for the Connoisseur. Sunstone Press, Apr 10, 2011, p. 87–90.

Oliver, J.M., Jagim, A.R., Sanchez, A.C., et al. “Greater gains in strength and power with intraset rest intervals in hypertrophic training.” The Journal of Strength and Conditioning Research. 2013;27(11):3116–3131.

Prestes, J., Tibana, R.A., da Cunha Nascimento, D., et al. “Strength and Muscular Adaptations Following 6 Weeks of Rest-Pause Versus Traditional Multiple-Sets Resistance Training on Trained Subjects.” The Journal of Strength and Conditioning Research, 2017;33(suppl. 1).

Schoenfeld, B.J., Pope, Z.K., Benik, F.M., et al. “Longer Interset Rest Periods Enhance Muscle Strength and Hypertrophy in Resistance-Trained Men.” The Journal of Strength and Conditioning Research. 2016;30(7):1805–1812.

When introducing certain qualities into strength and conditioning training programs, I’ve found it useful to stack (complex) and/or contrast them with other previously acquired abilities and movement skills. For athletes, this increases the rate and success of transferability to more sophisticated training protocols—and, inevitably, sport.

For example, an athlete who has mastered vertical medicine ball throws can recall and apply the extension that is required to efficiently maneuver through the first two pulls of an Olympic lift or weighted jump.

In this article, I will explain how and why I use the “Jump Matrix,” a concept and tool I acquired via social media from the phenomenal Sports Performance staff at Elon University. Additionally, I’ll cover:

• How we put it to work within a training program to develop and prepare the athletes I work with for multi-contact jumps, multi-directional jumps, and change of direction exercises.
• How this also leads to the more specific qualities and abilities that are foot and ankle stiffness, neuromuscular reactivity and force distribution changes, body awareness, and lower limb angles.

Key Terms

I always like to begin with definitions for clarity:

Jump – A plyometric (powerful and rapid stretch and contraction of muscles) activity that requires the athlete to jump and land on two feet – not to be confused with a hop or with single, same-leg jumping. Ex: vertical jump, broad jump.

Multi-Contact Jump – Jumps with repetitive take-offs and landings in-place or in various directions. Ex: consecutive vertical jump, triple broad jump.

Multi-Directional Jumps – Jumps with repetitive take-offs and landings that occur in various directions. Ex: Dot Drill, hourglass.

Change-of-Direction (CoD) – Various athletic movement patterns (running, shuffling, jumping) to and/or through various predetermined points that require virtually zero external reactionary cueing; points and timing of movement changes are unknown. Not to be confused with agility.

Purpose

In the realm of athletics, the powerful, reactive, and efficient movement of the body through space more than once, and in more than one direction, is a highly necessary skill and ability to develop.

The powerful, reactive, and efficient movement of the body through space more than once, and in more than one direction, is a highly necessary skill and ability to develop, says @KoachGreen_. Share on X

Video 1. Multi-Directional Jump.

Combining what was originally viewed via the Elon Sports Performance social media platform, the space we have available, and the continually improving abilities of the youth I work with, we currently have a chart of 30 different multi-jump, multi-directional jumps—The Jump Matrix—that consist of a mix of horizontal (forward/broad), lateral (sideways), diagonal, and rotational jumps which are numbered, assembled, and progressed by complexity and/or inversion.

These 30 variations are used at various times in a training program depending on athlete, sport, training phase, and ability.

Variations #1 and #2 are the simplest renditions of the matrix, and the foundation on which all the subsequent variations are based.

Jump #1 consists of a single horizontal jump immediately followed by a lateral jump.

Jump #2 is the inverse of #1. The athlete begins with a lateral jump immediately followed by a horizontal jump.

All jumps in the matrix, excluding those that require rotations, are performed facing and moving forward.

Shin Angles

Another goal of implementing the Jump Matrix into athletic development programs is to mature the function and robustness of shin angles for deceleration, agility, and change of direction.

Oftentimes, certain aspects of athletic performance—specifically in training—are best left up to trial and error on the part of the athlete. For younger athletes, words sometimes do not do justice in regards to what is expected for any given movement; thus, the athlete must organize themselves without too much, if any, outside assistance.

Oftentimes, certain aspects of athletic performance—specifically in training—are best left up to trial and error on the part of the athlete, says @KoachGreen_. Share on X

Understanding, however simple, the concept and tasks of these multi-contact and multi-directional jumps allows the athletes to maneuver and configure themselves in a way that usually yields the desired outcome: self-organization.

This allows for the foot, ankle and lower leg to get into positions that would otherwise take time elsewhere to reproduce.

Furthermore, the change in direction allows athletes to adjust where, how, and when forces are distributed or neutralized. The change in foot pressure is a major component in athletic performance, as it allows the redirection and faster responses to said force.

Below are still shots of a few Jump Matrix variations right as deceleration, amortization, or redirection forces are occurring. You can see the different lower limb and hip positions—dependent on previous or next movement—these athletes are getting put into.

Application

For the vast majority of the athletes I have the privilege of training—speed/sprint dominant sport athletes—Wednesday (training day 2 or 3 depending on training frequency) is the lower body focus day of the SPS System I utilize, and coincidentally our plyometric focus day as well.

The athletes who go against the grain in this regard are the volleyball athletes I work with. Since volleyball is a jump and agility sport, we invert their high intensity day structure and provide them with two plyometric days (days 1 and 3 or 5) and one speed day mid-week. These individuals also have a lower total volume, since most play school, club, and/or pick-up games and tournaments.

But using the “80/20 Rule,” the majority of the athletes fall into the 2:1 speed:plyo category. Depending on the specific athlete, one to three variations of the matrix will be either done prior to the lifting portion (in the same manner as our speed work where full, freshly-primed efforts can be put into the jumps) or one variation and its inverse can be contrasted with the secondary (primary lift) lower body power/strength-speed movement.

But using the “80/20 Rule,” the majority of the athletes fall into the 2:1 speed:plyo category, says @KoachGreen_. Share on X

Being utilized as the high-intensity speed component of the training session following the dynamic warm-up and movement prep activities, one to three variations of 25-50 total ground contacts will be completed (ground contacts are how volume is calculated for multi-contact jumps, and 25-40 repetitions is the rough range I’ve found to be effective before quality diminishes).

Example plyometric jump set from the Jump Matrix: #3, #7, #15 2x ea.

Individual Jump Volumes:

#3 = 12 contacts (Forward, Forward, Lateral)

#7 = 16 contacts (Forward, Forward, Lateral Forward)

#15 = 20 contacts (Forward, Lateral, Return, Forward, Lateral)

Total Volume: 48 contacts

Also, by adding in other components, like a vertical jump or obstacle (hurdle) jumps or hops before, during, or after the completion of the matrix variation, we can increase complexity.

Traditionally, when multi-contact jumps are the contrast to a lower body strength/power movement, we see those jumps executed in a single-direction. For example:

What I’ve found and become quite fond of for athletic development is that by continuing the use of traditional lower body power and strength lifts (squats, Olympic lifts, hex bar deadlifts/jumps, etc.), and contrasting them with multi-contact and multi-directional jumps, athletes can immediately transfer force production into the various positions and angles that are consistent with the chaos of sport.

Video 2. Lo-Hanging Step-Off Lateral Lunge

In this manner, as stated above, we program one variation, three to six sets of one to three reps on each side.

Return to Play and Extensive Plyometrics

As far as return to play protocols for field and court sports go, extensive plyometrics are a great “bang-for-your-buck” option. They are good for:

• Preparing soft tissue of the lower leg;
• Re-familiarization with ground contact; and
• Immersion back into rhythm and coordination.

With extensive plyometrics, the focus is not covering ground through maximal efforts in any particular direction but rather reducing amortization time and building back the qualities and abilities mentioned above.

Reducing time on the ground while simultaneously increasing the repetitions and frequency of those ground contacts allows the plasticity of soft tissue (tendons, ligaments, and fascia) to mature through the recovery process leading back into full intensity play and training.

Similarly, the increase in ground contacts allows for the bones and joints to familiarize themselves once again with the impacts of the ground at lower intensities that can be increased over time.

Rhythm and coordination are the often-overlooked fourth and fifth qualities of athleticism (along with speed, power, and strength). Without rhythm and coordination, we can visibly see the awkwardness and purely unathletic movement expressions which can lead to injury. With extensive plyos, athletes are able to regain that ability through longer duration patterns, building not only the timing necessary to move fluidly, but also confidence.

Video 3. Applying the Jump Matrix.

Lastly, extensive plyometrics are a great conditioning tool. For the exact same reasons above, extensive plyos, especially for field athletes who may not spend much time jumping, are a great switch from the traditional running modalities that are normally used.

Extensive plyos, especially for field athletes who may not spend much time jumping, are a great switch from the traditional running modalities that are normally used, says @KoachGreen_. Share on X

The Jump Matrix is a great option for younger athletes, athletes returning from long seasons or injury, or introducing more complex plyometric variations, and there are a countless number of variations to be created. Although it is not designed to be a replacement for any traditional quality jumping, it is another highly useful tool in the toolbox.

Since you’re here…
…we have a small favor to ask. More people are reading SimpliFaster than ever, and each week we bring you compelling content from coaches, sport scientists, and physiotherapists who are devoted to building better athletes. Please take a moment to share the articles on social media, engage the authors with questions and comments below, and link to articles when appropriate if you have a blog or participate on forums of related topics. — SF

Maintaining progress is hard. Not only are there different protocols to help athletes achieve their goals, but athletes respond differently to the protocols—especially in sprint training. During my playing career, the most common advice I received was: “If you want to get fast, run fast.”

While true, this type of thinking will only take an athlete or coach so far. After improving for a time, the athlete will inevitably reach a training plateau, which may be caused by suboptimal technique, a lack of joint stiffness, or general strength. At this point, the training focus needs to be clarified. This clarification often comes with an increased specificity, whether through drill selection or coaching cues. These drills and cues are often derived from the teachings of elite sprint coaches who train sprinters and can then be insufficient for field sports athletes who, generally speaking, have different body types or experience levels when compared to a traditional sprinter. If the drills and cues are not effective for some athletes, how do we help them continue to progress when they have seemingly leveled out?

If the drills and cues are not effective for some athletes, how do we help them continue to progress when they have seemingly leveled out? Share on X

One way is to apply a horizontal load to the athlete with a weighted sled or tools like the Run Rocket, Vertimax Raptor, or KATN Strength Engine, which can provide external feedback that makes the cues more effective, manage the athlete’s technical deficiencies, lack of coordination, or deficient strength qualities.

Technical Proficiency

Field sport athletes are not required to master sprinting technique to become better at their sport. However, a proficiency can be helpful in achieving higher velocities, which if relevant, can increase sports performance. More importantly, proficient sprinting, when prescribed effectively, exposes the athlete to high rates of force development and higher contractile velocities which can be helpful in preventing injuries.

Now the question becomes how do you start developing proficiency when you are tasked with introducing the athlete to positions that they are not familiar with? Often, the coach is forced to rely on external verbal or tactile cues to encourage the athlete to find the correct positions, i.e., “Push harder into the ground” or “Keep the foot dorsiflexed.”

During my 10 year NFL career, I was coached by dozens of coaches and experienced firsthand the frustration with being unable to improve past a certain point based solely based on the coach-provided cues. And, as a coach in my post-playing career, I now understand the frustration from the other side: you feel you are communicating clearly, but the athlete is still unable to internalize the cue (thus, stunting the athlete’s progress).

One way to circumvent the language barrier—and in my experience the most effective—is to help the athlete feel the position associated with the cue. This allows the athlete and the coach to speak the same language—especially because athletes tend to be kinesthetic learners.

One way to circumvent the language barrier—and in my experience the most effective—is to help the athlete feel the position associated with the cue. Share on X

The question then becomes what is the best way to allow the athlete to feel the position? Isometrics, yielding or overcoming, are tools that not only help the athlete coordinate their position but also help with joint- and angle-specific motor unit recruitment and rate coding (the rate at which the motor unit discharges action potentials).

Perhaps the most common isometric exercise for sprinting are wall drills, which are often used to reinforce the position and tension required during the acceleration phase. While these exercises are outstanding, they can fall short. Often, young athletes get so infatuated with the wall they leave their hips behind, let their chest collapse, or lose postural integrity. One way to get a similar effect is to anchor the athlete from behind like they are pulling a sled—I use the KATN Strength Engine for this, but an anchored chain or cord would also work.

This technique differs from traditional wall drills in that the athlete is held from the back with a cord connected to a belt or chest harness. This different modality allows the athlete not only to feel the correct angle and tension, like a wall drill, but also forces them to stabilize through the hip and midsection in a way that is specific to sprinting. When prescribing this to new athletes, it is often helpful to have them use a dowel or a hurdle to help with balance.

These exercises are also fantastic because they don’t require a lot of space. At the end of most college or professional workouts, there is the required midsection work. Often coaches program anti-rotation exercises like Pallof presses. Now, the Palloff press is an outstanding exercise, but why not use this opportunity to program single leg isometric holds and help your athletes get acclimated to positions relevant to sprinting while working midsection strength?

Once these foundational positions have been established, the athlete can move on to dynamic exercises such as heavy marches or sled pushes. These next exercises allow the athlete to work dynamically through sprint-relevant positions that have been coached isometrically, allowing the athlete to reinforce the specificity of the movement while also learning how to forcefully interact with the ground. This progression helps the athlete learn the tension and rhythms required for sprinting at slower contractile velocities.

Once these foundational positions have been established, the athlete can move on to dynamic exercises such as heavy marches or sled pushes. Share on X

Practical Solutions

As the athlete becomes stronger and more proficient in the required positions, you can reduce the load and determine if the athlete can maintain the correct positions at higher velocities. Once the athlete has reached a competency in the sprinting positions, the coach can work on triaging the elements of the athlete’s sprint.

Let’s look at three examples:

1. The athlete has a long amortization phase. The amortization phase is isometric in nature, occurring when the eccentric phase (or the force absorbing phase) of the ground contact is over and the concentric (or the force application phase) has not yet started. The athlete’s ground contact time will be long; it might look as if they are running in sand. It is important to verbally cue the athlete, i.e., “Be more reactive off the ground.”

However, some athletes—younger or larger athletes—have a difficult time internalizing this cue. To help the athlete internalize the reactive element, providing them with a physical cue can be beneficial. In this case, loading the athlete can be helpful. Often, coaches will prescribe reactive jumps such as pogos or skips to help coordinate the athlete’s reaction off the ground. This is fantastic, because they can show the athlete the requisite tension required when sprinting by increasing ground contact times. Just like the verbal cue, this might not be enough. Having athletes do these reactive jumps under a grounded, moderate horizontal load helps them feel the level of joint stiffness required but also helps condition the athlete’s motor unit patterning and encourage the appropriate rate coding.

Video 1. Loaded pogo jumps.

Video 2. Resisted A-skips.
To help the athlete internalize the reactive element, providing them with a physical cue can be beneficial. Share on X

The line of force should be vertical and horizontal, meaning the line of force should not be directly at the athlete’s waist. It should be anchored to the athlete’s waist or torso and have a line of force that works towards the ground at approximately 45 degrees. This force angle helps the athlete feel the vertical and horizontal force needed while sprinting.

Once they have physically experienced this feeling, the verbal cue is internalized and becomes more effective.

2. The athlete is not imparting force effectively during top end mechanics. Once they are out of the transition phase, it may look as if they are running in place. A common prescription for this issue is alternating bounds. Amongst high level track populations, this is almost an immediate fix. However, with field athletes who are looking to increase speed or athletes who do not have high transmutation ability, bounds under load not only help them feel the vertical and horizontal force required for propulsion, but the added load—whether light or heavy—helps with increased motor unit recruitment, which would be beneficial for coordination and force output. This prescription, in conjunction with an effective coach’s eye, can help the athlete understand the level of focus and force required to be effective at end mechanics.

Video 3. Loaded bounds.

3. The athlete is exhibiting a large amount of back kick while sprinting. Wickets often serve as an excellent corrective exercise in these situations. However, it is not applicable to all athletes. For novice athletes or athletes who are not efficient sprinters, another intervention may be appropriate.

Video 4. Loaded “Running A.”

One such intervention is loading a “Running A” or a repetitive high knee exercise, while coaching a cyclical heel action. With a weighted sled this would be jarring, but a device that provides smoother resistance, such as the Run Rocket or the KATN Strength Engine, would be extremely beneficial. The added tension, though light, helps the athlete feel the stacked position—shoulders over hips, hips over knees, knees over ankles—while also having tension on the leg which, like the loaded bounds, helps with the correct motor unit recruitment pattern.

The added tension, though light, helps the athlete feel the stacked position while also having tension on the leg. Share on X

My experience

My philosophy as a coach is largely shaped by my time as a player. I spent countless hours trying to get faster. I was privileged to work with some of the best coaches. They helped me but I didn’t see a true breakthrough until I was retired and started my own journey in pursuit of speed.

These coaches did everything they could for me. The issue was on my end—I could not internalize what the coach was saying. The coach would prescribe some type of plyometric to build ankle stiffness or a rhythm building exercise to help my coordination and I would do them to the best of my ability, but I know now I was not getting the desired response from the exercise. This is where horizontal loading entered my life. I started loading A-skips, bounds, pogos, broad jumps, and single-leg broad jumps and suddenly I could feel the tension and intent the exercises required.

If I were reading this article and heard a former NFL player talking about his personal experience, I would need more convincing. But let me assure you, I have seen these same principles work with the athletes that I now train. It helps all my athletes—young, old, professional, amateur, big, or small—understand how to coordinate their bodies in a forceful way and find the tension needed to sprint faster. While loading prescriptions are not the best solution for every athlete, they are another tool in the toolbox to help the coach effectively communicate with the athlete and help push past those pesky coaching plateaus.

Since you’re here…
…we have a small favor to ask. More people are reading SimpliFaster than ever, and each week we bring you compelling content from coaches, sport scientists, and physiotherapists who are devoted to building better athletes. Please take a moment to share the articles on social media, engage the authors with questions and comments below, and link to articles when appropriate if you have a blog or participate on forums of related topics. — SF

While there are many great coaches putting out helpful information on sprinting and how to run faster, I think we should simply look at what goes into sprinting. There may be others putting out this information in different terms than I do, but this is how my brain works and hopefully it makes sense to some of you as well. Let’s determine what aspects go into sprinting and how to improve them.

I think of sprinting as being made up of three components, which is obviously very simplified. The three buckets I use are:

1. Strength
2. Elasticity
3. Technical

This is not necessarily a way to profile athletes, like neuro-typing or pushers versus pullers or many of the other ways we categorize athletes. I think pretty much all of these are useful as long as we realize most individuals are not just one thing or another but instead are on a spectrum. These tools can be used to identify an athlete’s strengths and weaknesses, and the way I break down sprinting can potentially be a useful tool as well.

1. Strength

Strength, or force, is needed in sprinting to horizontally displace our center of mass. Literally, you need some type of strength to push or pull your body forward. The person who can produce 10 Newtons of force into the ground will move faster and move their body more than the person who can only produce 1 Newton of force into the ground, assuming these two have the same body mass. I could bore all of you with some basic laws of physics, but I think we should all understand that if there is no force being produced, the runner will not move.

One important thing to consider is this should focus more on relative strength. While running, the athlete is fighting gravity pulling on their body mass. If you decide an athlete needs to get stronger, but they gain weight and muscle mass in the process, is that going to be beneficial? Are they going to be able to push their body mass better now, or did it really remain the same?

Barry Ross’ book Underground Secrets To Running Faster might have been the first time I heard this expressed. He wrote at length of the need to improve mass-specific force. You have to be able to move your body weight against gravity. Strength training is great for helping to produce more and more force. Now, a heavy squat might take five seconds from start to finish—a long time to produce force—but while sprinting, the athlete only has fractions of a second to produce force into the ground.

So, being able to produce high amounts of force relative to body weight is definitely important, but only the amount of force that an athlete can produce in one-tenth of a second really matters. An important strength quality to look to develop is power. Power is equal to force multiplied by velocity and takes into account strength and the amount of time the strength is produced.

The main production of force will come from the hip while sprinting, but the knee and ankle both need to be strong and stiff to transfer that force from the hip into the ground. I think of this like I think of playing pool. All of the power used to push the pool cue into the cue ball comes from your arm—specifically, your shoulder. The pool stick itself needs to be strong and stiff in order to transfer that force into the cue ball and move it. If the pool stick is stiff, but not strong—like a dry spaghetti noodle—it will transfer force well but break easily. If the pool stick is resilient, but not stiff—like a cooked spaghetti noodle—then it will not transfer much force, but it will be more difficult to break.

Some of the best methods I use to improve power pair together a strength movement and a speed movement. In the weight room, this could look like a heavy trap bar deadlift for 2-3 quality repetitions—moving as fast as possible—followed by a vertical jump. Use a movement that focuses more on strength and pair it with a movement that focuses more on moving quickly. On the field, for a more running-specific pair of exercises, I like to pair heavy sled or prowler pushes with free sprints. In my experience working with NFL Combine athletes, both of these examples have been staples in our program to help improve power and ultimately improve sprinting speed.

To be a fast sprinter, athletes need to be strong relative to their body weight, produce force quickly, and be strong & stiff down their whole leg to transfer that force into the ground. Share on X

To be a fast sprinter, athletes need to be strong relative to their body weight, produce force quickly, and be strong and stiff down their whole leg in order to transfer that force into the ground.

2. Elasticity

Being elastic typically refers to the stiffness of tendons—elastic athletes are your bouncy, long, and thin athletes. You can see their Achilles tendon pretty much climb from their ankle all the way up to the back of their knee. Strength and elasticity are two common ways we coaches categorize and profile athletes. I think it is, overall, a decent way of doing it; again, realizing they are all on a spectrum and need a balance of training both strength and elasticity.

How do you train elasticity? It is done primarily through plyometrics. Any bounce type of exercise will favor working the tendon over the muscle. Faster movements = more tendon, slower movements = more muscle. Low-level plyometrics like pogo hops, skipping, and line hops are a great way to build a foundation of elastic strength. More advanced exercises like bounds and depth jumps are great to maximize elastic strength.

It is a good idea to utilize low-level plyometrics early in the training cycle to prepare the tissues for the more advanced plyometrics yet to come. Then, progress your athlete from a simple A-skip to alternating bounds and even into assisted alternating bounds. Each progression will increase the amount of force put into the ground and have decreased ground contact times. The faster the ground contact time, the more the athlete is relying on elastic components of their tissue to transfer force into the ground.

Elasticity is important for maximizing sprinting speed because tendons help to transfer force into the ground effectively and efficiently, and they give you “free energy.” Tendons are like rubber bands. A brand-new, straight-out-of-the-pack rubber band is tight and stiff and can get shot across the room by stretching it an inch. That is what you want out of your tendons, minimal stretch or effort needed to go far. An old rubber band found between the couch cushions that is stretched out and loose needs a lot of pulling in order to get shot just to the other side of the room. The more we can improve tendon stiffness and elasticity, the more the athlete can take advantage of the free energy of the tendons and put force into the ground quickly, which we already know the importance of.

3. Technical

The last component I think about when coaching sprinting is technical. One part of this is how running should look, or the shapes an athlete should make while running, and the other is the direction in which they apply force. These two pretty much go hand and hand.

We all have an idea of how sprinting should look. Whether it’s the first step of a sprint or once an athlete is 40 yards down field, we coaches should have an idea of what the sprint motion should look like. I think we all agree that in the start and early acceleration, we should see more of a forward torso angle and more of a piston-like action in the lower leg; then, as they reach max velocity, we should see more of a cyclical motion in the leg and upright torso. Throughout the entire sprint, we want to see a relatively big arm swing, at least behind their body. You may have different ideas or more specific motions you want to see in your athletes, but I think we can agree on these.

Using something as simple as your phone camera to record sprints to more easily see the positions your athlete achieves while sprinting is an effective tool. After you determine what positions need improvement, use drills that get the athlete into these motions. Want more knee lift? Try A-skips. Need more cyclical motion? I like butt kick skipping drills or any clawing and pawing type of techniques. Something as basic as a standing arm drill, working on swinging the arms like they would while running with an emphasis on throwing the hand behind them, is effective to improve that motion.

If there is a certain range of motion you want the athlete to be able to achieve while running, but they cannot get into position, the best way to help them achieve it is with a medical professional: a physical therapist, athletic trainer, massage therapist, or whatever discipline you believe in. Let them assess the issue and what techniques are needed to open up the desired range of motion. Yes, maybe stretching, foam rolling, isometrics, or other strategies may work, but I have always been a big believer in using medical professionals and different specialties when needed.

The reason certain ranges of motion are important to sprinting is that they help provide the direction in which force is being applied. Meaning, if you want the athlete to move forward, they better be able to apply force in such a way that it moves them forward and not in a different direction.

You can apply all the relative force you want and as quickly as Usain Bolt, but if it isn’t being applied in the correct direction, it does you no good, says @Steve20Haggerty. Share on X

We know that, especially in the start of a sprint, force needs to be applied horizontally, but if an athlete does not have the ankle dorsiflexion range of motion to maintain a forward lean and push backward into the ground, then they are going to stand straight up. If you want a big hip flexion range of motion so the leg has more time to travel back toward the ground forcefully, then they better have adequate hip flexion ROM. You can apply all the relative force you want and as quickly as Usain Bolt, but if it is not being applied in the correct direction then it does no good.

Performance Outcomes

By improving strength and power, elasticity with plyometrics, and technical mechanics, you can expect to see improvements in sprinting speeds in your athletes. In this most recent NFL Combine and Pro Day season at Bommarito Performance, we saw an average improvement of .3 seconds in the 40-yard dash, with the best improvement being .6 seconds.

I hope this makes sense to you all. I believe these concepts not only carry over to sprinting, but also jumping, throwing, swinging, punching, changing direction, and pretty much every sport movement. The athlete needs to be able to produce adequate force in the necessary amount of time and in the proper direction.

Since you’re here…
…we have a small favor to ask. More people are reading SimpliFaster than ever, and each week we bring you compelling content from coaches, sport scientists, and physiotherapists who are devoted to building better athletes. Please take a moment to share the articles on social media, engage the authors with questions and comments below, and link to articles when appropriate if you have a blog or participate on forums of related topics. — SF

Part of the allure of coaching is that every season is unique. In narrowing the focus to high school track and field, we do have a portion of our athletes who are with us for four years and go through a “typical” progression. However, there are always new athletes in every class at the start of the season. In addition, maturation can make a returning athlete completely different than the year prior—for better or for worse.

Due to the variance in clientele, there are items we choose to emphasize that are specific to the needs of the group. These decisions tend to be made after the first couple of weeks and then are monitored throughout the course of our season. All this being said, the demands of the sprint, hurdle, and jump events remain constant, so the vast majority of what we do year to year is consistent. We tend to follow an 80/10/10 model.

I believe I’ve heard the following breakdown from ALTIS’ Stu McMillan, although his percentages may have been different:

• 80% of items on your training menu should consist of what you know are effective.
• 10% should be items you are confident will be effective.
• 10% should be items you have a hunch will be effective.

What I’ve Added

Here are the items I’ve added over the past few years.

1. Crescendo Plyometrics

Carl Valle did us all a favor by producing numerous pieces on the Scandinavian Rebound Jump Test (SRJT).

Video 1: The SRJT has the athlete focus on progressively jumping higher as the rep progresses while trying to minimize ground contact time throughout. RSI (jump height/ground contact time or flight time/ground contact time) is the primary measurement.

After obtaining a MuscleLab Contact Grid, I began to utilize it and really liked its simplicity and how effective it was at getting athletes to learn to bounce. A lightbulb then clicked for me that it would be a fantastic option to use the same methodology of increasing intensity with all plyometrics. Crescendo skipping, bounding, galloping, and run-run-jumps have become a staple within our weekly programming. There are many reasons why I love them:

• The lower intensity at the beginning of the rep allows for athletes to focus on a technical aspect (such as foot contact), and ideally, it gets locked in before the higher intensity found at the end of the rep.

• Working through a bandwidth of intensities creates an athlete with better awareness of their outputs. I think it is common in track (and training in general) to be hyper-focused on maximal outputs—I certainly love watching athletes sprint and jump maximally! However, I think there is value to exposing athletes to a spectrum of intensity.

I often reference the Rewzon long jump study, brought to my attention by Joel Smith, in which exposure to sub-max efforts allowed for a higher degree of improvement in maximum capability when compared to maximum effort-only training. Working through crescendo reps has the ability to take care of either sub-max-only efforts or sub-max to max efforts!

• I find that they are a more logical way to manage intensities. For example, instead of having an athlete dive right into bounding maximally for eight contacts, a coach could have them focus on being maximal on the last two, then the last four, the last six, and then all eight over a four-week period.

Video 2. Here the crescendo plyometric of choice is a power bound. The athletes were instructed to begin with a 50% effort and work up to 75%.

2. Asymmetric Locomotion

I picked up the idea of asymmetric skipping from Nick Newman about two years ago, and like the crescendo plyometrics, I have applied it to a variety of other forms of locomotion. The asymmetric label comes to be because the goal is to focus on operating at a high intensity on one side and an easier intensity on the other.

Video 3. In this asymmetric skip for distance, I am focusing on operating at a maximum intensity with my left leg and an easy intensity with my right leg.

Here are the reasons I believe asymmetric locomotion has staying power in my programming:

• It is a fantastic bridge between skills. Asking a novice athlete to bound or skip for distance often leads to unattractive visuals. Asking them to focus on pushing hard on one side and easy on the other tends to make for a much more appealing visual. Once they have the feeling of each side, they usually are more able to link the two sides together.

Asymmetric locomotion is a fantastic bridge between skills, says @HFJumps. Share on X

• It is more specific to what they see within their event (referring to the unilateral jumps found in track and field). If I have an athlete who is struggling with projecting their hips to create quality hip displacement, an asymmetric skip or bound for distance is a fantastic way to drill the feeling they need. If any athlete has too shallow of a takeoff angle in long jump, asymmetric skips for height (along with gallops and run-run-jumps for height) would be part of the prescription to help correct that issue.

• If an athlete has a nagging injury on one leg, but the other is fine, asymmetric locomotion is an option that can be considered to ensure there is not a big detraining effect on the healthy leg. Proceed with caution here!

What I’ve Dropped: Minimum Effective Dose

Before the haters of this phrase celebrate—and the lovers throw shade at me—I encourage all to walk down this path with me. First and foremost, this is highly specific to me, and my hope is that those on both sides of the issue can see where I am coming from.

I think the first time I heard the phrase “minimum effective dose” was around 2015. It was a concept that fit the trends I had noticed within the context of training female high school track and field athletes. (I was the head girls’ track coach at the time—the main events I coached were sprints, hurdles, and high jump.) I wrote about this trend in great detail here. I was all-in on the concept, and to this day I feel it is something that the majority of coaches of any sport at all levels need to hear, as junk volume is probably the biggest deterrent to high performance after mental health, diet, and sleep.

In 2016, I made the transition to being an assistant on the boys’ track and field staff, with an emphasis on coaching the long/triple/high jumps and the overlap that occurs with sprinters. I took the idea of minimum effective dose with me to the jumps, which was based on what I saw with the girls I coached and my own personal experience as a jumper (primarily high jump). Simply put, I knew that I never performed well in high jump if I was not feeling bouncy. There was no way for me to just grind through it—and as an athlete, I was a grinder.

The male athletes I coached trained at a very high intensity with low volume, and they performed well. However, if we fast forward to right now, seven years into the position I have with the boys, I can say with 100% certainty that the athletes I coached early on in my current stint were substantially undertrained.

While the ideal is to train every athlete the perfect amount, this is of course a challenge at the high school level, as we are only in direct contact with our athletes for around 5-10% of the time. A few athletes win the “other 22 hours” away from us, but the majority leave a lot of potential gains left on the table. I also subscribe to the Vern Gambetta and Harry Mara idea that I’d rather have an athlete trained at 90% of what is ideal than 1% over what is ideal. My personal problem was I may have trained some of the athletes I coached to 75%.

Here is an example, discussing flying sprints and the horizontal approach. But before that, I will outline some terminology:

• 10-meter fly—A timed 10-meter window preceded by a 20- to 30-meter run-in.
• Approach pop-off—A full approach rehearsal close to realistic penultimate and takeoff steps (rolling contacts). The jumper jumps off the board but lands in the pit upright (not undergoing a full landing).
• Approach run-through—A full approach where the jumper simply runs through the board into the pit. Here, the penultimate and takeoff steps tend to be much less realistic (if they happen at all).

Early on in coaching jumpers, I equated long jump approach rehearsal to a 10-meter fly. So, if the sprint workout of the day was 3-4 x 10m fly, I would have jumpers run 2 x 10m fly and try to get approaches knocked out in three or less. I currently believe the fly-to-approach ratios are:

• Pop-off – 1:1.5 or 1:2
• Run-through – 1:2.5 or 1:3

When the jumper “pops off” the board and takes close to realistic penultimate and takeoff steps, there are greater braking forces than when compared to just “running through” the board. Most of the time, I prefer the jumper to “pop off” in the rehearsal. This is more like an actual jump, and the spacing of those last two steps can vary when compared to when the athlete just runs through. (I’ve seen up to an 18-inch difference.) However, for athletes who need reps to develop consistency in the body of the approach, running through the board makes sense at times to minimize the load presented on the last two steps. It is easiest to do this away from the jump pit, so the athlete is not tempted to pop off into the sand!

The reason that I feel more approaches can be accumulated than 10-meter flys is because a high school athlete typically attains 80-95% of their maximum velocity on the runway. This is due to the steering component from having a takeoff target. The trade-off for greater accuracy is submaximal velocity. Since the velocity is submaximal, the approach is less demanding from a neurological standpoint. Because of the jumper attaining submaximal velocity on the runway (unless there is a huge tailwind), I tend to classify either approach’s rehearsal style as acceleration work instead of maximum velocity work.

By using minimum effective dose as an identifying descriptor of training, I unintentionally undertrained athletes. I am certain this impacted their ability to become technically proficient. Share on X

Circling back to eliminating minimum effective dose as a descriptor of my training, I have found that athletes are able to tolerate quite a bit more acceleration volume than maximum velocity volume. By using minimum effective dose as an identifying descriptor of training, I was unintentionally undertraining athletes. I can say with certainty that this impacted their ability to become technically proficient. I could also argue that key metrics would have been better with a slightly larger training stimulus.

• Old Long Jumper Maximum Velocity Workout
  • 2 x 10m fly
  • 3-4 approach rehearsals

• Current Long Jumper Maximum Velocity Workout A
  • 3 cycles
• 1 x 10m fly, rest 4 minutes
• 2 approach pop-offs, rest 3 minutes between each
• Current Long Jumper Maximum Velocity Workout B
  • 2 cycles
• 1 x 10m fly, rest 4 minutes
• 2 approach run-throughs, rest 3 minutes between each
• 1 cycle
• 1 x 10m fly, rest 4 minutes
• 3-5 approach run-throughs, rest 3 minutes between each
• A current “C” option could be a hybrid of “A” and “B”

Although it is not always possible, I prefer to toggle the maximum velocity work with the approach work (which I view as acceleration work) in this style whenever possible. I think it provides a challenge in coordination, which makes athletes more aware of their different gears. It also helps them deal with the demands presented to them during a meet: two jump attempts, sprint event, back for more jump attempts.

This training toggle-style was a carryover for me from coaching hurdles. Prior to the start of a meet, hurdlers would look great in warm-ups over the hurdles (utilizing a great shuffle technique). Then, they would run in the 4x100m relay and come back to hurdles with normal sprint mechanics, destroying the hurdles (and their bodies) in the process because their stride length was too great between the hurdles.

What Might Be Right for You, May Not Be Right for Some

The above example is how I let the phrase “minimum effective dose” have a negative influence on my training design. I firmly believe that I am in the minority here. Overtraining is certainly more common than undertraining at the high school level, and most likely also at levels below and above. There are no doubt coaches out there who need to hear the minimum effective dose message!

Overtraining is certainly more common than undertraining at the high school level. There are no doubt coaches out there who need to hear the minimum effective dose message, says @HFJumps. Share on X

As a math teacher, I often find myself instructing students to keep in mind where they need to go before they dive in and complete work. This bird’s-eye view often saves them from going down a suboptimal path. We can all better serve our athletes by being as vigilant as possible in seeing the entire picture.

Since you’re here…
…we have a small favor to ask. More people are reading SimpliFaster than ever, and each week we bring you compelling content from coaches, sport scientists, and physiotherapists who are devoted to building better athletes. Please take a moment to share the articles on social media, engage the authors with questions and comments below, and link to articles when appropriate if you have a blog or participate on forums of related topics. — SF

The posture debate has grown among healthcare practitioners, with arguments being made for and against the validity of “poor postures” and their true impact on an individual. Regardless of which side of the fence you fall on this topic, two chronic postures have become increasingly notorious amidst a growing sedentary population—forward head posture (FHP) and rounded shoulder posture (RSP). The COVID-19 pandemic has changed work and study environments for a large number of us, and thus, there is a greater need to investigate rehabilitation specifically for these two postures.

The incidence of chronic forward head and rounded shoulder posture issues increased during the COVID-19 pandemic, leading to a greater need to investigate rehab specifically for these two postures. Share on X

For what has now become a staple of lower extremity rehabilitation, the implementation of neuromuscular integration techniques is considered the standard of care. Regardless of specific diagnosis or injury site, neuromuscular integration (NI) principles are adhered to with exercises designed to challenge an individual’s balance, proprioception, and coordination. Testing methods have even been developed to measure these attributes (which I will discuss later). Yet, we rarely see such emphasis placed on the rehabilitation of upper body dysfunctions.

Specifically, this post will be about the implementation of NI principles for the rehabilitation of these two common upper body postural dysfunctions—forward head (FHP) and rounded shoulder posture (RSP)—targeting the presentation, etiology, traditional treatment methods, and implementation of potential NI techniques.

Defining the Problem

FHP is typified by weakness in the deep cervical flexor muscles, namely the:

• Longus capitis.
• Longus colli.
• Rectus capitis anterior.

Together, these muscles function to create flexion at the atlantooccipital joint and through the cervical spine. This weakness is accompanied by overactivity of the semispinalis cervicis and capitis muscles, in particular, which leads to an anterior head protrusion, whereby an individual’s head extends forward and in front of their torso. This is colloquially referred to as text neck.

RSP presents as an upward and rounded shoulder presentation of the individual, almost causing the chest to appear concave from the elevation and anterior tilt of the scapular, and internal rotation of the scapular and humerus. This is caused by weakness in those scapular downward rotators, such as the middle and lower trapezius, as well the serratus anterior, which helps to posteriorly tilt the scapular to keep it attached to the thoracic cavity. A common compensatory component of RSP is overactivity of the:

• Upper trapezius.
• Levator scapulae.
• Pectoralis major/minor muscles.

We see these postures showing links to common presentations such as increased pain, decreased strength and range of motion, decreased upper extremity stability, reduced respiratory function, and muscle activation issues that impact the scapular kinematics. And, etiologically speaking, these postural abnormalities can be a precursor to pathologies such as temporomandibular joint dysfunction, chronic neck pain, thoracic outlet syndrome, scapular dyskinesis, and shoulder overuse injuries.

These two postural ailments present in a large number of individuals. FHP has been reported to affect 66% of healthy individuals aged 20-50 years of age, with RSP impacting anywhere from 66%-73% of individuals. The increase in sedentary lifestyle habits is often cited as a causing factor, with individuals hunched over screens and keyboards for large lengths of time. Couple this causation with the COVID-19 pandemic, which has altered the way many of us go to work or school, and the need for heightened awareness on this topic is paramount.

Identifying Solutions

Traditional rehabilitation techniques have focused on treating the presentations in isolation—strengthening the underactive muscles and stretching the overactive muscles. For FHP, this meant strengthening exercises such as the chin tuck (or “double chin”) and stretching the cervical extensors that cause that stooped head posture. The RSP treatment commonly saw strengthening of the periscapular muscles and humeral external rotators, while stretching the aforementioned overactive muscles present in RSP.

And that was it.

No postural cueing or training, no integration with functional movements, and no addressing of global muscles groups. Although positive results have been seen with this method, treating in isolation has long fallen out of favor in lower extremity rehabilitation, and I believe upper extremity postural rehabilitation should follow suit.

Treating presentations in isolation has long fallen out of favor in lower extremity rehabilitation, and I believe upper extremity postural rehab should follow suit. Share on X

Neuromuscular integration approaches have clinicians adopt a more holistic approach to rehabilitation by:

• Optimizing an individual’s ability to stabilize joints and posture.
• Improving muscle activation patterns.
• Better reacting to proprioceptive changes.

This training philosophy has been shown to improve proprioception and stability and induce improvements in isokinetic strength while being used extensively in lower extremity rehabilitation.

Lower Extremity Work

Lower extremity work has routinely incorporated neuromuscular principles into rehabilitation protocols for a variety of injuries. Take anterior cruciate ligament (ACL) ruptures, for example. For exercise prescription immediately post-op, patients are often prescribed a series of open-kinetic chain exercises where they will have no weight-bearing limits. As strength, range of motion, and activation patterns improve, the patient will be progressed to weight-bearing activities such as assisted gait and balance exercises—early-stage neuromuscular integration implementation. Eventually, patients will progress to a variety of single leg tasks and plyometric exercises with a heavy focus on proprioception and limb/joint awareness—particularly, limiting knee valgus patterns.

Fast-forward to end stage rehabilitation, where many return-to-play requirements involve specific neuromuscular control tests such as the Y-balance test. The Y-balance test is an objective neuromuscular control measurement test consisting of an individual utilizing a single-leg stance to reach in three different planes of motion while satisfying certain performance requirements. The test is repeated on both involved and uninvolved limbs, and depending on the clinic or testing facility, a certain percentage of limb symmetry is required for clearance. Research has been done linking these neuromuscular asymmetries as predictors of future injury and even linking lower limb neuromuscular control to upper extremity injuries.

Upper Extremity Work

As you can see, there are clearly defined stages and instances where neuromuscular control is both trained and assessed in lower extremity rehabilitation protocols. Upper extremity neuromuscular protocols, on the other hand, are in their infancy.

An obvious limitation here is that the lower limb is used for gait and weight bearing due to our bipedal nature; as such, we cannot compare apples to apples. However, a level of stability and proprioception is required to complete activities of daily living and other sporting and performance tasks. Scapular dyskinesis testing is common to measure scapula-humeral rhythm to assess activation patterns during arm elevation tasks, and this test has specific criteria for qualification, although interpretation of these criteria is subjective in nature.

The upper quarter Y-balance test, which was developed by Gray Cook and Phil Plisky at Functional Movement Systems, is a more objective measure. It evaluates an individual’s ability to perform reaching movements while in the up position of a push-up. Similar to the lower extremity Y-balance test, participants must reach in three directions—medial, inferolateral, and superolateral—but we have to question the applicability of this test for the assessment of daily functionality and athletic performance.

Circling back to posture-based rehabilitation protocols for FHP and RSP, exercises have generally been isolated in nature, focusing on a single plane of movement and often a single muscular group to perform the movement. As such, further investigation into the implementation of neuromuscular principles for the treatment of upper extremity postural-based rehabilitation was necessary to probe the efficacy, applicability, and scope of these techniques.

Measurement Standards in the Research

Dr. David Anderson (San Francisco State University) and I performed an extensive literature search to examine this exact issue; these broad literature searches yielded 392 potential papers, which we then put through a variety of inclusion/exclusion criteria guidelines to finish with six eligible articles: four reporting on FHP and two on RSP.

Articles had to incorporate rehabilitation principles that were deemed to constitute neuromuscular integration, which was defined as utilizing rehabilitation methods that were more than just isolated strengthening and stretching techniques. This could include techniques such as proprioceptive neuromuscular facilitation (PNF) exercises, methods incorporating proprioception or stability training, and even core stability exercises to make rehabilitation more global in nature.

FHP is commonly measured by a technique called craniovertebral angle (CVA), which involves a subject having their photograph taken from a lateral angle, and the resultant photo is analyzed. This analysis involves two important landmarks:

1. The seventh cervical vertebrae (C7).
2. The tragus of the ear.

Once the photo is generated, a perpendicular line is drawn through the C7 vertebrae, and the angle from that intersection point to the tragus of the ear is measured. This process can be done manually or through a free software program such as Kinovea (used in image 1 below). CVA has been shown to be valid and reliable, and it is considered the gold standard of FHP measurement.

Unlike FHP, RSP has no gold standard measurement for practitioners to use. We have used various methods to analyze RSP, each with their own flaws. The plumb line method doesn’t account for forward torso lean originating in the lower extremity and provides a cue for participants to use and address their posture. This is referred to as the Hawthorne effect—the notion that an individual will modify their behavior when they know they are being observed. An individual can use this plumb line as a reference point for their own posture, ultimately changing their natural stance, which will impact shoulder measurement marks.

Research has also incorporated supine techniques using a table to measure the distance in which the shoulders come off the table. Obvious flaws here include the table providing a resting position for the participant whereby gravity assists them into a “better” posture, and also that this technique does not measure a posture in a way that reflects daily life.

One method that does have promise, though, is the scapular index (SI) method, which uses a tape measure to measure two distances:

1. Sternal notch to coracoid process (A).
2. C7 vertebrae to posterior, lateral acromion (B).

Distance (A) is divided by distance (B) and then the answer is multiplied by 100 for a raw score. This method is obviously prone to the Hawthorne effect—whereby participants know they are being measured—but from an anatomical and functional standpoint, I believe it holds the most potential to accurately measure RSP without the use of expensive or motion capture equipment.

For FHP, a combination of stabilization and strengthening exercises^1–3 and a denneroll traction device were used in conjunction with neuromuscular integration techniques⁴. The RSP studies utilized two different methodologies: one saw investigated single bout neuromuscular stretching techniques⁵, and the other implemented FHP techniques to measure their effects on RSP⁶.

There is one key limitation to this study’s findings: we have an established method of posture measurement for FHP, but no gold standard for RSP. There is a large need for universality when it comes to accurately and reliably measuring this posture.

The Results

Neuromuscular integration approaches were shown to be beneficial for the treatment of FHP in three out of four studies, regardless of the delivery style for the neuromuscular integration principles. One study saw improvements in CVA and respiratory function through the use of McKenzie techniques, another saw improvements in CVA with a combination of neuromuscular techniques and traction, and the third successful study used DNS techniques to yield CVA results (with the unsuccessful study being the shortest intervention period of only four weeks).

The two studies looking at RSP, however, varied in their methods for measuring RSP. One study was an acute intervention with post-testing occurring immediately after the single bout of exercise, and the other study implemented FHP-specific exercises to see the impact they had on RSP. The immediate intervention group split 40 participants into four groups with varying stretching and release techniques. Of these, the group that utilized contract-relax PNF techniques saw significant variance in pectoralis minor index scores (a measure of RSP).

Takeaways

A neuromuscular integration approach to the treatment of postural disorders provides mixed results and needs to be investigated further. Evidence suggests that such techniques are effective for FHP, but such efficacy is left to be desired for RSP. The lack of results for RSP interventions could at least partially be explained by the limitation listed earlier: lack of uniformity in testing procedures.

Promising results for FHP patients provides the rationale to further investigate the role neuromuscular integration techniques can plan on the alleviation of upper body disorders. Share on X

Examining the correlations postural dysfunction can have on physiological components, such as breathing and cardiovascular measures, further highlights the importance of correct diagnosis of these postures separate to the functional ramifications. Promising results for FHP patients provide the rationale to further investigate the role neuromuscular integration techniques can play on the alleviation of upper body disorders. As more valid and reliable RSP measurement techniques become available, we envision similar trends.

Since you’re here…
…we have a small favor to ask. More people are reading SimpliFaster than ever, and each week we bring you compelling content from coaches, sport scientists, and physiotherapists who are devoted to building better athletes. Please take a moment to share the articles on social media, engage the authors with questions and comments below, and link to articles when appropriate if you have a blog or participate on forums of related topics. — SF

References

1. Bae, W.-s., Lee, K.-C., and Lee, D.-Y. “The Effects of Dynamic Neuromuscular stabilization Exercise on Forward Head Posture and Spine Posture.” Medico Legal Update. 2019;19(2):670–675.

2. Kim, S., Jung, J., and Kim, N. “The effects of McKenzie exercise on forward head posture and respiratory function.” The Journal of Korean Physical Therapy. 2019;31(6):351–357.

3. Szczygiel, E., Blaut, J., Zielonka-Pycka, K., et al. “The Impact of Deep Muscle Training on the Quality of Posture and Breathing.” Journal of Motor Behavior. 2018;50(2):219–227.

4. Moustafa, I.M., Diab, A.A., Hegazy, F., and Harrison, D.E. “Does improvement towards a normal cervical sagittal configuration aid in the management of cervical myofascial pain syndrome: a 1-year randomized controlled trial.” BMC Musculoskeletal Disorders. 2018;19(1):396.

5. Birinci, T., Mustafaoglu, R., Kaya Mutlu, E., and Razak Ozdincler, A. “Stretching exercises combined with ischemic compression in pectoralis minor muscle with latent trigger points: A single-blind, randomized, controlled pilot trial.” Complementary Therapies in Clinical Practices. 2020;38:101080.

6. Do Youn Lee, C.W.N., Sung, Y.B., Kim, K., and Lee, H.Y. “Changed in rounded shoulder posture and forward head posture according to exercise methods.” Journal of Physical Therapy Science. 2017;29(10):1824–1827.

This episode of Facility Finders visits a Mount Rushmore of strength coaching—located just outside of Boston, Massachusetts, Mike Boyle Strength and Conditioning is owned and operated by Coach Mike Boyle. His gym now has two locations, one in Woburn and the other in Middleton.

For this installment, Coach Boyle takes us on a tour of his Woburn location. His gym is in the private sector of strength and conditioning, and he works with hundreds of athletes spanning beginner-level youth to Olympic gold-medal athletes.

Design

Coach Boyle moved to this 22,000-plus square foot facility because he had a vision of his system in this facility. Anytime you build/remodel a space, you have to think about your system of training. For Coach Boyle, his specific training flow has to accommodate the masses, including starting different sessions every 30 minutes or so to allow them to train a high number of clients in one day.

The facility is sectioned off into the main weight area with sprinting strip, the functional training turf space, and the conditioning room. Each has its own space, which is unique compared to what we often see nowadays with monster wide-open facilities—but Coach Boyle has his system set up in a way that can overcome the split of the spaces. Considerations all the way down to where to situate the bathroom and hallway offer value, according to Coach Boyle.

“It’s pretty simple,” he says. “One large open room with offices and locker rooms/bathrooms off a long hallway. The hallway was deliberately ended at a point so people could not enter the gym from the center.”

This is important to him because they have athletes sprinting in his facility—that closure allows athletes to not have to worry about trucking another client walking in to start their session. Coach Boyle also mentioned that he has designed three collegiate weight rooms before, so that experience was helpful in deciding what he wanted and what he didn’t.

Purchasing

This is something that I think a lot of coaches miss out on: purchasing equipment from companies that, even if you are only spending $20,000 because that’s a huge renovation for you, treat you in a similar way to those purchasing in the multimillion-dollar range.

“Number one was the relationship,” Coach Boyle says, talking about his connection with Perform Better. “When you build a facility, people you don’t know come out of the woodwork. I went with Perform Better because they had always treated me like I was important, even when I didn’t have a big budget and wasn’t spending a lot of money. Number two was cost. In the private sector, it’s your money.”

For private sector gyms, make sure the facility you are in is fully maximized before investing in a new space. A move won’t necessarily save a struggling business—but it can surely sink it. Share on X

This 22,000-square-foot space is something that most coaches only dream about, but the success of Boyle’s practice over time shows in the space he now trains in. For private sector gyms, make sure the facility you are in is fully maximized before investing in a new space. A move won’t necessarily save a struggling business—but it can surely sink it.

Specialty Equipment

At Mike Boyle Strength and Conditioning, the main focus is obviously on helping clients get stronger and faster, so over the years, specialty equipment has come and gone. Mainly because of the issue of flow, Coach Boyle has focused on not “cluttering” the gym with those specific use types of equipment. When I asked him about these issues, he mentioned hex bars, Arena Sports timing gates, and Keiser air-pressured “cable machines,” and then the plethora of conditioning equipment they have at MBSC.

“The big thing with Keiser is velocity capability—with no weight stack, you can move weight concentrically,” he said, explaining why they don’t use cable stacks and why they decided on the conditioning equipment they bought. “Keiser doesn’t have the ‘pull back’ that normal cable stacks do.”

“We bought the three types of equipment for this room—treadmills so we can train ‘running muscles’ and get conditioned, bikes are used for the athletes with groin/hamstring issues, and slide boards to help stress the muscles not used as much in the sagittal plane.”

Takeaways from Coach Boyle

This gym tour is something different because a lot of facilities are built for as wide a number of uses as possible, whereas this gym was designed to fit the exact training method followed by Coach Boyle.

“Facility design is all about traffic flow,” Coach Boyle said, when explaining the thought process behind his setup. “The big key is to have open space and multi-use equipment. Too many coaches buy machines that they can use for one exercise. We never do. We bought racks, benches, pulley systems, and lots of dumbbells. You need to think about the gym as a factory. The assembly line needs to be smooth!”

Too many coaches buy machines that they can use for one exercise. We never do. You need to think of the gym as a factory. The assembly line needs to be smooth, says @mboyle1959. Share on X

Coach Boyle trains hundreds of athletes a day, so that assembly-line setup is something many small colleges and high schools could think about within their facility. Most schools can afford one weight room for all of their athletes, but without the assembly-line setup, it becomes clustered and dangerous.

Since you’re here…
…we have a small favor to ask. More people are reading SimpliFaster than ever, and each week we bring you compelling content from coaches, sport scientists, and physiotherapists who are devoted to building better athletes. Please take a moment to share the articles on social media, engage the authors with questions and comments below, and link to articles when appropriate if you have a blog or participate on forums of related topics. — SF

I use Exxentric’s flywheel devices, and I use Vmaxpro on my barbells—that the two companies would join forces to integrate their products sounds too good to be true, like a watch that can accurately measure blood lactate levels or a vertical jump program that will add 20 inches. But it is real, and I’ve collected all the details you’ll need to get started.

That Exxentric and Vmaxpro integrated their products sounds too good to be true, like a watch that can accurately measure blood lactate levels or a vertical jump program that will add 20 inches. Share on X

Just before I get into all the steps, let me show you what you’re missing.

Video 1. This is Jay Gurusamy demonstrating the Vmaxpro app integration with Exxentric’s kPulley Go at Smash Gym in Sunnyvale, CA.

If you already have a Vmaxpro, then you just need to drop a small fortune on an Exxentric product.

Are they worth it? Yes.

Are they high-end equipment? Yes.

Are they critical to develop an athlete? No, but your athletes will like using them.

If you own a kBox or kPulley, then the financial investment is much less to pick up a Vmaxpro. And remember that it has many other uses besides what I will describe here.

If you have neither product, I strongly recommend both companies and have found customer service for each to be stellar. They are friendly, helpful, and competent, and they set a high standard. Now, after saying all that, if you are against performance metrics and dislike precisely engineered machines that provide a novel training stimulus, then reading about the unity of both might mean you like to suffer. In that case, a competitive flywheel environment is just right for you.

There’s one more thing: in order to attach the Vmaxpro to your Exxentric product, you’ll need to purchase the interface bracket for a price that you won’t like. The tiny, plastic clip runs about $60, and if you order from the Exxentric website, they will ship it from Sweden for a high cost. To avoid this, order directly from SimpliFaster if you are in the U.S.

I use flywheel training on a weekly basis with my athletes. It’s fun, and compared to barbells, it’s a radical change. A serious limitation has been quantifying progress and intent since there is little intuitive grasp of the meaning behind switching from a flywheel with an inertia constant of 0.005 kg∙m² to one of 0.025 kg∙m². Owners of a kBox have the option to add a kMeter, and I have used this solution successfully, but I have also damaged one and had to replace it. It’s a finely tuned instrument that works, but I have been hesitant to redeploy it.

Setup (App and Firmware Update)

You cannot use Vmaxpro with the legacy version of the application (last updated to 4.2.1). The reason is that a firmware update is needed for the device itself (6.3.x or later) and that is only available in the newer Vmaxpro app (currently version 1.1.2). Rather than parse all those numbers, all you have to do is click on the app with the black V-swoosh logo rather than the white one.

The next order of business is to update the firmware of the actual Vmaxpro device.

Under the Training menu, you’ll have the option to connect. Once that is done, if a firmware update is available, you will see a small, orange icon prompting you to download it. As of this time, the current version is 6.4.5, and once that update is complete, you will see the version information reflected in the device status.

Create a Flywheel Exercise

The app is stocked with nearly 50 standard exercises, including varieties of barbell, dumbbell, bodyweight, and kettlebell movements. As of today, there are no entries under the Flywheel menu, so we will first have to add one. I fumbled my way through this process, so you won’t have to.

There are two pathways to reach the menu option to create a new exercise.

1. Management -> Exercises -> Create Exercise (white circle with a plus sign in the upper right corner)

2. Training -> Start a workout -> Add first exercise -> Add first exercise (again) -> Create Exercise (white circle with a plus sign in the upper right corner)

Now that you can access the option to create an exercise, here is the screenshot.

It is necessary to select an existing exercise as the template for a new one, which is confusing since there are no existing Flywheel exercises. My solution was to use a barbell row, but if you try to save the exercise at this point, it will be rejected as a duplicate. To resolve this, just modify the Equipment menu and switch from Barbell to Flywheel. Use the Alias option to assign a new name to the movement. Click Save.

Regardless of which pathway you used to create the exercise, to select it you will need to start a workout. To begin, click Start a workout, and through that menu sequence you will use the pathway described earlier:

Training -> Start a workout -> Add first exercise -> Add first exercise (again) -> Select the Flywheel exercise you created.

Once you are finished, you will see a screen like this. It is not necessary to specify a goal. Click Done. If you have created athlete profiles, you will be prompted to choose one.

Please note that if you have not connected your Vmaxpro yet, it’s time to do so. (You can see below that no sensor is connected.) Now we are ready to go. Click on the exercise to enter the main measurement display and start working.

Performance Monitoring

You can configure this screen to show anything you are interested in monitoring. Click Add chart on the right to choose among numerous metrics. Start cranking out reps, and the information you have selected for display is automatically shown in real time—perfect. Be sure to set the inertia constant of your disc. Unfortunately, Vmaxpro and Exxentric use different units, so I’ve taken care to provide the necessary conversion for you in the table below.

Once your set is done, this is an example of what you’ll see. Naturally, if you added different charts than I did, you will see that information.

A few quick tips. The speaker icon at the bottom indicates which metric is audibly reported. It seems to default to Rep order regardless of what you may have set during the previous workout. I don’t know how many of you have trouble counting reps, but I expect most people will want to change this setting.

The icon to the left (showing four quadrants) allows you to configure the presentation screen during your set; this is almost certainly something you will want to edit. Finally, the icon to the right showing a ruler allows you to filter reps based on distance. All of this is very well thought out and fun to use.

Video 2. Vmaxpro Flywheel introduction guide.

This article is not a complete tutorial on all that the Vmaxpro app has to offer. But if you are just getting started, I hope this will greatly simplify the process for you.

Integrating the Vmaxpro with Exxentric’s kPulley Go makes it possible to track and monitor performance the way you would with a 40-yard dash, vertical jump, RSI, or back squat. Share on X

The first day I introduced the Vmaxpro on the kPulley Go, a gym-wide competition to find the most powerful athlete immediately ensued. Real-time feedback changes everything. Athletes increase their intent, and it is possible to track and monitor performance the way you would with a 40-yard dash, vertical jump, RSI, or back squat. Even if you are not interested in tracking the performance over time of anything within the software, you still benefit from the real-time biofeedback.

Since you’re here…
…we have a small favor to ask. More people are reading SimpliFaster than ever, and each week we bring you compelling content from coaches, sport scientists, and physiotherapists who are devoted to building better athletes. Please take a moment to share the articles on social media, engage the authors with questions and comments below, and link to articles when appropriate if you have a blog or participate on forums of related topics. — SF