Originally Posted by Jakub Kruhlik
is this the asr system you guys are talking about?
Will purchasing it once be enough because I see that they have a monthly and yearly subscription?
Another question for you Barry, I'm sure it's discussed in the book but at the moment money is tight. I was planning on doing a SS type program over the summer because along with getting faster I was looking to increase my strength to body-weight ratio. What kind of affect would extra strength work have on the effectiveness of your program? Obviously I wouldn't be squatting a lot since your program would have me DLing a lot but what about doing Bench, Press, and Power Cleans. I'm trying to keep it simple yet effective so that I can get as strong and fast as possible.
You can get a monthly or annual subscription. The annual is a better deal, but the workouts are the same.
Strength to body weight ratio is a good rule of thumb for the onset of performance changes but the increase in mass-specific force (support force) is what provides the actual increase in performance. The dl's will take care of that.
The inability of power and Olympic lifters to sustain their running speed over relatively short distances compared to sprinters is the difference of rate of force delivery (RFD).
Faster runners apply greater support force during shorter ground contact times.
Power cleans are a waste of your time because they are slower than game speeds and they are dependent on maximal strength anyway. It's a technique lift when not used in it's own particular sport.
Power lifts do not increase the faster firing motor units as much as maximal lifting because they are sub maximal lifts.
Muscles trained this way lead to increases in speed decrement over time (another cause of the power and Olympic lifters increased speed decrements)
Bench is only a necessity for certain sports...soccer, basketball, football, rugby etc, but not for sprinting or just running faster.