Bobsled Athlete Training Program

actually trained a bobsleigh guy who competed in 2 olympics.

His training was fairly simple. I eventually called ‘Ascending-Descending complex training’ or something like that (been 10 years!).

I actually describe this system in my book ‘Theory and Application of Modern Strength and Power Methods’.

You basically have 4 strength sessions per week. 2 lower body sessions, 2 upper body sessions. The system is based on bulgarian complexes which used several movements of a similar pattern but with different types of loading. You would perform the exercises in circuit fashion but resting 90-120 seconds between exercises.

The ascending session starts with the lightest movements and works up to the heaviest, the descending session is the opposite.

For example…

LOWER BODY ASCENDING SESSION
A1. Vertical jumps 10 reps
A2. Depth jumps 5 reps
A3. Jump squat with 30% of maximum 5 reps
A4. Power clean from hang 3 reps
A5. Back squat 3 reps

You would wait 90-120 seconds between exercises and perform the circuit 3 to 6 times depending on the week. You would take 3 minutes between the end of a circuit and the beginning of the new one.

Assistance work and remedial work (hamstrings, lower back, etc.) was added at the end of the session as needed

LOWER BODY DESCENDING SESSION
A1. Back squat 3 reps
A2. Power clean from hang 3 reps
A3. Jump squat with 30% 5 reps
A4. Depth jumps 5 reps
A5. Vertical jump 10 reps

This set-up uses the same exercises for both session, but with a reverse order. But we also used different sessions… for example:

LOWER BODY ASCENDING SESSION
A1. Vertical jumps 10 reps
A2. Depth jumps 5 reps
A3. Jump squat with 30% of maximum 5 reps
A4. Power clean from hang 3 reps
A5. Back squat 3 reps

LOWER BODY DESCENDING SESSION
A1. Romanian deadlift 3 reps
A2. Power snatch from blocks 3 reps
A3. Jump goodmorning with 30% 5 reps
A4. Depth jump for distance 5 reps
A5. Broad jump series 5 reps

We had about 6 different complexes for the lower body and 6 for the upper body. Since they could be used in both orders (ascending or descending) it actually gave us 24 different complexes.

 

Oh yeah, there was track work.

It used the same basic principle.

For example:

1 x 30m with sprint parachute
1 x 30m sprint
1 x 30m overspeed device

2-3 minutes between each sprint… repeat the series 2-4 times depending on performance.

The same was done for 60m sprints (on a different day).

2 intense speed sessions per week (1 session of 30m, 1 session of 60m) and 2 tempo running sessions per week.

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