June 11, 2020

206: Ross Jeffs on Individualizing Speed Training by Understanding Concentric, Elastic and Metabolic Sprint Types | Sponsored by SimpliFaster

1 hour 10 minutes

Today’s episode features track and sports performance coach, Ross Jeffs. Ross is a sprints, jumps and hurdles coach at the Aspire Academy in Doha, Qatar. He formerly worked in the Netherlands as a sprints and jumps coach at Atletiek Trainingscentrum Rotterdam, and has also coached under the guidance of Jonas Dodoo within the Speedworks system. Ross has also worked with a number of athletes from a range of sports including a grand slam tennis player, professional boxers, Olympic medallists from basketball and rugby sevens, and World Cup finalists in rugby. Ross appeared on the podcast recently in episode 145.

In the training of athletes, be it in track and field or team sports, not all athletes respond to the same stimulus in the same way. Give 20 random athletes a diet of fast sprinting and heavy weightlifting, and some will respond amazingly well to it, others average, and some poorly. The same thing could be said of a plyometric focused program, as well as other types of setups. I first remember this idea of individualization in reading how the late Charlie Francis had mentioned some athletes liking heavy lifting, others plyometrics and bounding, while others responded well to the use of tempo training. Since then, I’ve been able to dig into things like Christian Thibaudeau’s neurotyping system, as well as Ross Jeff’s “trainers vs. racers” ideas on designing programs for athletes based on how far or close they can get to their competitive best in a practice environment.

Ross Jeffs is one of my favorite coaches and thinkers when it comes to training setups and organization to get the most out of athletes. He is continually asking questions and getting outside the box in order to help coaches and athletes understand training, adaptation and peaking better. Our conversation focus today is on sprinting, and how the differences of “concentric oriented”, “elastic oriented” or “metabolic oriented” are going to impact how these athletes are best trained and coached. This episode is also incredibly valuable for team sport coaches, where there is guaranteed to be more diversity than in a single track and field event in the process of coaching.

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.

Timestamps and Main Points

3:20 An overview of Ross’s classifications of concentric, elastic and metabolic sprinters

18:15 How the different sprint types (concentric, elastic, metabolic) might fit with Christian Thibaudeau’s neurotyping system

26:00 The squatted element of how concentric runners tend to enjoy the weightroom, squatting, and are better at sprinting and accelerating with lower centers of mass

30:30 How to help concentric dominant athletes become better at their weakness, which is top-end velocity running

35:25 Unpacking the need for variety in rhythmic upright running in elastic runners

49:10 Strength training ideas in regards to elastic sprinters

53:40 Metabolic sprinters and stride length/frequency concepts

56:10 How big of a factor nature vs. nurture is in the different types of sprinters

1:00:10 Rules of thumb in training strengths versus weaknesses based on sprint type

Thoughts on sprint typing and working in team sports

If the ideas of “trainers” vs. “racers” fits into the sprint typing model at all

Quotes

“Concentric sprinters run fast because of their strong strength and power capabilities. These are usually your 60m and 100m specialists. They perform very well in countermovement jumps and have a deeper lowering phase”

“Concentric sprinters prefer less lactic tempo running”

“They like to do jumps which utilize long stretch shortening cycle mechanisms”

“They also seem to respond well to full-range heay movement”

“When we sprint and strike the ground,

...more

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By Joel Smith, Just-Fly-Sports.com

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