Today’s episode features world renowned speed coach, educator and author, Henk Kraaijenhof, back for his second appearance on the show.

Henk is a breath of fresh air because of his practicality in regards to training.  He is a figure with not only incredible knowledge of various training means (and the science behind those means) but also the practical success to back it up in a sport defined by quantitative measures (track and field).  In a day where we tend to get distracted by “shiny” exercises and various training tools that seem as if they are the breakthrough to the next level in performance, Henk brings us all into a realistic point of view by which we can establish a proper baseline of what works, then proceed to the next level.  

On today’s show, we cover the basic ideas of training transfer to athletic speed, as well as a chat on the purpose of standard “strength to bodyweight” levels, and where they even came from.  

Henk also digs into some of the modern training tools we are seeing now, such as instability bags and weighted vests and shorts and if they are useful or just “fluff”.  We’ll also get into Kaatsu (blood flow occlusion) training and some applied means by which this type of work could be applied, which could be particularly useful in training conditions where athletes might not be able to get outside and sprint.

Today’s episode is brought to you by SimpliFaster, supplier of high-end athletic development tools, such as the Freelap timing system, kBox, Sprint 1080, and more.  

View more podcast episodes at the podcast homepage.

Key Points

Rules of transfer for exercises into speed

Barbell velocity and transfer into athletic movement

Henk’s take on instability training in athletic enhancement

Wearable resistance means to improve speed

Henk’s experience in training track and field sprinters with no strength training or plyometrics

Kaatsu (occlusion) training in applied performance settings

Henk Kraaijenhof Quotes

“It’s very hard to find a good transfer from a full squat to running 100m in my opinion”

“A lot of coaches use exercises just because the exercises exist, and because they can”

“Velocity based training has already been developed 30 years ago”

“The moment you get to the gym, forget about specificity and transfer”

“Where does 1.5x bodyweight in squat come from?”

“How much can a cat squat, or a kangaroo?”

“Only keep the core work (only directly event specific) and see how far you get”

“For 200-400m who have to work in hypoxia, (Kaatsu) can be useful”

“Combining Kaatsu with Mach drills could be a useful winter (indoor) training exercise”

About Henk Kraiijenhof

Henk Kraaijenhof coaching credentials include Nelli Cooman, Merlene Ottey, Troy Douglas and Tennis star Mary Pierce. His specialties are the physical and mental coaching, in particular stress and stress management and the methodology or training. When you consider both Ottey and Douglas ran world class times in their 40’s, something is working.

Henk Kraaijenhof currently works for Vortx and his blog is helpingthebesttogetbetter.com.

He has published work in performance, training systems and protocols for elite athletes and has also conducted research in the development and application of scientific training systems. Henk is also involved in scientific research projects in human sports performance in Norway, Estonia, Italy and the Netherlands. He is currently also working as a mentor for the Olympic coaches and Olympic talent coaches in Holland.