Our guest today is Rob Assise, track coach at Homewood-Flossmoor High School.  Rob has 17 years of coaching experience, and has been a regular speaker and writer in the realms of track and field, plyometrics and speed training.  He previously appeared on episode #95 and #196 of the podcast.

More show notes at just-fly-sports.com/podcast-235-rob-assise/

One of the more fascinating ideas that I’ve been working with over time, as a coach, has been the idea of using a “long-burst” training movement of around 10-30 seconds, to help improve the power output of “short-burst” movements, such as a jump or short sprint.  Dr. Mark Wetzel spoke about this in depth on a recent episode and his take on it has confirmed things that I’ve seen anecdotally for some time, as well as read up on years ago in the mysterious “Greatest Sports Training Book Ever” by “DB Hammer” with the “AN1” and “AN2” bracket systems.

Rob has taken those bracket systems and has done some creative training work with them recently, where he has also infused “infinity walks” which Dan Fichter talked about on a recent episode, into the mix.  Rob talks about that today, as well as ways that this concept can be taken creatively for track and field athletes.  In the second half of this show, Rob and I talk plyometric concepts, and how to build bounding and plyometric training “from the feet up” and “from ground contact times upward”.

Today’s episode is brought to you by SimpliFaster and Lost Empire Herbs.