Latest / The Gill Athletics Track and Field Connections Podcast / #24: Gill1918 presents Jonmarc Rasberry "Using VBT in the Weight Room"

Transcript

#24: Gill1918 presents Jonmarc Rasberry "Using VBT in the Weight Room" · The Gill Athletics Track and Field Connections Podcast

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  Welcome to the Gill 1918 Project, a podcast series by
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  coaches, for coaches, powered by Gill Athletics.
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  Think of this as the Ted Talks of track and field coaching.
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  Short, insightful, and packed with valuable strategies to help
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  you grow as a coach. We're bringing the once a year
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  track clinic straight to your ears daily.
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  Interested in creating your own episode?
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  Everyone's welcome to participate.
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  Check out the show notes below For more information.
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  Now let's get into today's topic.
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  Hey everyone, my name is Coach John Mark Raspberry.
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  I am the Director of Strength Conditioning over at Jackson
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  Christian School, currently here in Jackson, TN, and I'm diving
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  down into some different topics here on this podcast.
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  One of them being about how do we use jumps, sprints, and
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  velocity based training to drive our strength program.
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  We're basically turning our weight room into a science lab.
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  So if you're a high school coach with a budget or you got laser
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  timers, a jump mat, or even got some tape in a wall, a free wall
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  that you can, this episode is for you.
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  So first and foremost, why do we need to assess jumps, sprints
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  and our velocity based training? First and foremost, I fully
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  believe that if you're not recording your sprints, you're
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  not recording your jumps. And if you're not really looking
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  or recording the weight that's done at your velocity based
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  training, regardless of the zone that you're looking at, OK, that
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  needs to be a priority for every coach that's running any sort of
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  athletic performance really. And truly it's because we do not
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  need the guesswork and athletic performance.
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  We have so much resource and technology and knowledge out
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  there that we the the time of guessing is over.
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  OK, so how do we know where we are getting faster?
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  How do we know that our kids are ready to play sports?
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  How do we know that they are neurologically ready for the
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  demands of training, demands of sports?
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  I full heart wholeheartedly believe that looking at these
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  big three metrics right jump sprints and bar speed tell us
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  more about athlete than anything else really could and gives us a
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  short snap like a snapshot of our kids in the present moment
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  that they are with us. So it's having a data-driven and
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  data informed program to your athlete performance, right?
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  So let's talk about jumps, vertical jump, or you can do the
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  car movement jump. It's actually really easy to
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  track. We use Pilemat here at JCS and
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  we look at things like averages of their sprints, averages of
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  their jumps obviously, what's 90 or 95% of their jumps and what's
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  their Max jump, What's the highest average jump, What's 95%
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  of that, What's 90% of that and what's the average?
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  Because that tells me indicator of a lot, right?
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  And it's kind of the same process for bar speed and
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  sprints, OK. If we are let's say averaging a
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  25 inch vert like that is our average for all the jumps
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  highest is ever 28 and I think 95% of that somewhere in 26.8 or
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  something like that. And then our kid jumps 21 and
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  2220 and then lower than that maybe 19.
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  What does that say about that kid in that moment?
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  To me as a coach, it tells me one or two things.
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  Either it tells me that the kids not trying and you get on to
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  them because they're not trying inside your athletic
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  performance, or it tells me the opposite.
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  It tells me that there was something, there's a high stress
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  going on with this kid before they stepped into your weight
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  room, your athletic performance center, and they're seeing this
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  as fraud. Now.
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  That could be from close sports. I work in high school study.
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  That could be from close sports. That could be from sport coaches
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  running them the day before. There are so many factors.
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  The kids could've only have one hours sleep.
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  They could've been watching their brother or sister.
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  OK that tells me a lot. It gives me kind of a red flag
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  when I see a significant decrease in a jump, sprints and
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  even our bar speed too. To me, that jumps out as saying
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  something's wrong. Either the kids not trying,
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  which is a very good possibility, I've had it happen
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  before, or the kid is neurologically not there.
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  If they're neurologically not there, they're more sensible to
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  being injured and that allows me to modify their program inside
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  the weight room. I said this, the old days of
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  just tough it out. Well, what if they tough it out
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  and they get hurt inside the weight room, right?
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  The best ability for all our athletes is availability and us
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  not adjusting to this one athlete, whatever's there going
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  on. Like there's imagine this is the
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  star wide receiver of your team and his average is like a 35 and
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  comes in as 21. And you know, the kids trying or
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  their average like 25, whatever, it's significantly below of
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  their Max jump or even the 90% of their jump, instead of
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  telling that kid, hey, tough it out, you'll be better for it.
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  Why not give kid, let's let's enjoy, let's adjust your load
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  for what we're doing. Maybe instead of back squats, we
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  go safety squat bar, let's go 50%, Let's try, let's just go
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  fast. Like let's produce a little bit
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  force and then let's get out rather than just grinding it
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  out, right? The grind is something that I
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  think every athlete needs to experience.
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  It's just the time and place in which we experience it.
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  So that's jumps, right? So sprints is kind of the same
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  deal for me. We look at that horizontal
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  displacement for our sprints and even more, I think sprints is a
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  way better indicator of athleticism and where we are
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  neurologically then jump is right.
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  So for our sprints for example, let's just use a 10 yard fly
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  with a 5 yard build, right? That 5 yard build, we are solely
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  looking at acceleration. And for me, if I look at like
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  someone that runs a 1359795 percent of that is roughly about
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  the one fours 142, I think 139 if you're looking at 97% of it,
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  if there are times are like a 15-A16, again, that that is a
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  huge red flag. Either one or two things are
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  happening. Either you're not trying or you
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  may have something going on that I don't know about this coach.
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  And that's also a really good possibility.
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  You know, some of our kids want to please our coaches, right?
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  They want tough doubt. They don't want to be pulled out
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  of a training session because something happened over the
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  weekend, right? They worked on a farm.
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  They were hooping and twist their ankle.
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  You know what, Not things happen.
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  Sprints tell me that, right? It's a huge indicator of
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  something's not happening or something's not neurologically
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  sharp with some of our kids. And to me, I can't just my
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  training when that happens. And that's kind of a new
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  schoolish way of doing it. But I do think it's it's
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  helpful, right? Again, time and place to push a
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  kid, maybe not in that moment is not ready to push that kid.
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  Maybe we pivot to something else, right?
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  We drop the intensity, we focus on on movement quality.
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  So instead of, you know, doing sprints, maybe do Sprint
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  technique work, right? We still get something out of
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  it, mobility, isometrics, things of that nature.
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  And I'll just be honest with you, if we track them over time,
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  they're going to get better at those movements.
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  But also if you could say, hey, in July we were averaging a 26
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  inch vert and now we're averaging 29 inch vert to
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  stakeholders, right? That is huge.
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  Being dead informed doesn't mean we have to have technology
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  everywhere, but it does mean that we take a look at where our
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  kids at are AT currently and we listen to their bodies and what
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  their bodies are telling us, right?
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  And going to bar speed, right? So .9 is roughly about power,
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  power development, .3 give or take .25 depending on which lift
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  you're looking at. That's, that is a, that's for
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  absolute strength or just a, a strength metric for our, our
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  measurements here. If we're looking at serving the
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  curve right, we're looking at for that force velocity curve.
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  If we're lifting significantly less weight at the same speed,
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  again, red flag. But here's the other part of
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  that, right. Here's the beautiful thing about
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  velocity based training, VBT and tracking your numbers.
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  If you are lifting heavier weight at the same speed, are
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  you getting stronger? Yes.
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  And now we treat our VBT like our sprints in our jumps.
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  We PR on our squats, we PR on our bench, and it all depends on
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  what the kid feels right So, and that's part of my gimmick here
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  too, right I, I track a lot of numbers here.
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  There's a lot of numbers that flow through our weight room
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  here from barbell movements to accessory movements to sprints
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  to jumps, RSI, broad jumps. There's a lot of numbers here
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  being well organized and having some form of AMS, whether that's
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  companies out there or Google Sheets.
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  I do my Google Sheets. But something out there that can
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  track and inform us what's the best that we did in the given
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  time frame, right? I usually look about two or
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  three months. So from let's just say January
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  to March, what is the best that you have done so far?
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  And our kids love it, right? It's a little bit of gamifying
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  that training saying, alright, well you bitched 245 at .4 last
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  time, let's try 25255. And kids want to do that, right?
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  Kids want to be able to do things like beat their OPRS, be
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  stronger, be faster, be more powerful.
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  And I think having things like these metrics, right, our jumps,
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  our sprints, the velocity based training, it's building a dead
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  informed strength program, right?
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  All the numbers are flowing through.
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  It makes sense. And it, if we, if we're looking
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  at or we're working at a place where you're answering the
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  stakeholders, right? So admin, parents, donors,
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  things of that nature, this is concrete evidence that what we
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  do in the weight room or what you're doing in your athletic
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  performance center, it's working, right?
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  We could say from point A this kid started at this Sprint at
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  this time, they ran this miles per an hour.
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  They were lifting this much and these lifts and here's where
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  they are at now. Or if you're answering the sport
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  coaches, this is what we lifted as a team average.
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  Here's our Sprint average on different, you know, buildings.
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  Here's our jumping numbers from back whenever you first tested.
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  Here are, here's where we're at currently.
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  And the beautiful thing about this kind of system building,
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  this kind of dev for system is you don't necessarily have to
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  take a week out to do PR's or or do Max out weeks or anything
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  like that. It's kind of built into the
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  system, which is nice for a strength coach perspective,
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  right, 'cause we're already PR in honor sprints, right?
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  We're not taking that a week so we can run a Sprint and then
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  say, Oh well, you did significantly better.
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  We're always striving 52 weeks out of the year to get better,
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  to be stronger, to be faster, to be more powerful.
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  And again, having this data informed system does not mean
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  you need tech everywhere. If you got a stopwatch, a wall
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  with some tape or even just having your coach's eye right,
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  you're moving £150 on bench press faster than what you were
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  last time. You're moving, you know, 315,
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  like 135 on bat squats, stuff like that.
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  That is stuff that we can take into consideration as coaches,
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  not even strain coaches. If you are running your team's
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  athletic performance for for your squad, or if you're running
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  your own strain condition program from for your team,
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  that's stuff that can that can really influence and impact your
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  impact your program. So track jumps, sprints, far
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  speed, look at trends, adjust with the purpose, right?
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  There's a time to place for everything and that's basically
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  how you can train with such a high level data informed system.
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  Hey gang, Mike Cunningham here. Hey, I hope you enjoyed this
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  episode of the Guild 1918 Project series.
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  It's really my mission, my passion to bring you massive
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  amounts of value and I hope this one hit the mark.
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  The Gill 1918 Project is really dependent on you if for you to
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  build your own episode, to hear your voice, to have your voice
• 15:09
  heard you have something to say and teach other coaches out
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  there. So please get a hold of me,
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  and let's help create your episode of the Guild 1918
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  Project. Hope you enjoy the day, they
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  will see you tomorrow.