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Old 02-09-2009, 11:15 PM   #51
Donald Lee
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http://www.bearpowered.com

is this the book being discussed? I read the originl article but now want to buy the book.
Yes. Definitely an interesting read.
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Old 03-23-2009, 10:26 PM   #52
Alan O'Donnell
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How would all of this Barry Ross stuff apply to jumping, rather than sprinting?

That is, if you want to train to increase your vertical leap, would it make sense to follow a similar minimalist routine of heavy DLs + lots of jumping (or sprinting even)? Or would oly lifts be more directly applicable to, say, training max box jump height?
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Old 03-24-2009, 06:29 AM   #53
Garrett Smith
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When I get to my sprinting training in the future, I'm definitely getting this book and maybe even the ASR system. It all makes too much sense. Thanks for posting, Barry!

One question--can the ASR system be done by one person, with just a stopwatch (not having a "gate" system)?
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Old 03-25-2009, 10:15 AM   #54
Barry Ross
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Originally Posted by Garrett Smith View Post
When I get to my sprinting training in the future, I'm definitely getting this book and maybe even the ASR system. It all makes too much sense. Thanks for posting, Barry!

One question--can the ASR system be done by one person, with just a stopwatch (not having a "gate" system)?
Hi Garret,
Yes, it can be used by an individual and without expensive equipment. It will work well as long as the runner is consistent in their timing.
What we suggest on the site is that you put something of bright color just before the timing zone begins and the same just before it ends.
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Old 03-26-2009, 08:14 PM   #55
Jakub Kruhlik
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is this the asr system you guys are talking about?

http://www.asrspeed.com/default.aspx

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.
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Old 04-01-2009, 12:44 AM   #56
Barry Ross
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Quote:
Originally Posted by Jakub Kruhlik View Post
is this the asr system you guys are talking about?

http://www.asrspeed.com/default.aspx

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.
Hi Jakub,

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.
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Old 04-01-2009, 06:11 AM   #57
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FYI you guys, Barry has a forum at www.bearpowered.com, he's been very helpful with some of my initial questions about the weight program.
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Old 04-02-2009, 07:45 PM   #58
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well I do play soccer. So should i just add in bench/press with my DL's?
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Old 04-03-2009, 01:19 AM   #59
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Soccer. Hmm, BP or pushups won't really make much of a difference, imo. I'd say pushups or something along those lines.
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Old 04-03-2009, 06:44 AM   #60
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The pushing exercise to go along with the DL is very Power to the People (Pavel T.) inspired.
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