PROOF OF CONCEPT
RUN FASTER, JUMP HIGHER?
October 3, 2018
By: Bobby O’Mullan
THE SCENARIO
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Four athletes (25 years old +/- 1 year) were looking to increase their 20-yard sprint speed and vertical jump height.
The Story
Each athlete came into this program with previous experience following TriPhasic Training structured workouts. None of the four however had experience going through a strength speed or speed strength focused phase.
THE PROGRAM
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For the first 12 weeks of training, with a deload week every 4th week, the athletes were put through a program which integrated principles from TriPhasic Training, the French Contrast method, and Westside Barbell.
Monday: French Contrast + TriPhasic Lower
Tuesday: French Contrast + TriPhasic Upper
Wednesday: Westside Barbell Max Effort Lower
Thursday: Westside Barbell Max Effort Upper
Friday: Dynamic Effort/Speed & Velocity
THE RESULTS
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VERTICAL JUMP CHANGE
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ATHLETE 1 – 25.6 inches ↑ 28.7 inches [12.1% increase]
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ATHLETE 2 – 25.4 inches ↑ 30.4 inches [19.7% increase]
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ATHLETE 3 – 38.5 inches ↑ 41.6 inches [8% increase]
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ATHLETE 4 – 33.5 inches ↑ 37.7 inches [12.5% increase]
20-YARD SPRINT CHANGE
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ATHLETE 1 – 3.03 seconds ↑ 2.95 seconds [2.6% improvement]
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ATHLETE 2 – 3.17 seconds ↑ 2.89 seconds [8.8% improvement]
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ATHLETE 3 – 2.71 seconds ↑ 2.61 seconds [3.7% improvement]
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ATHLETE 4 – N/A
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