A review: Developing Speed a Neurological Approach

I thought this article by Leo A. Settle was very relevant to all jumping events.  Speed is often one of the greatest factors in the triple jump, long jump and pole vault.  Most of this article put the why behind all of the training I did at UGA as a vaulter and all of the training I currently see with our triple jumpers and multi-event guys.

Halfway through the article Settle discusses the Max Jones Quadrathlon as a testing method.  When Shawn Wilbourn was my vault coach we did this four part test twice a season.  Sadly, it clarified why I was not an elite pole vaulter.  The standing long jump, standing triple jump, 30 Meter standing start, and the overhead throw are each recorded for an athlete.  When we did this at UGA a point system was used for each event.  If an athlete improves here than it is likely he or she will see gains at meets.

There was a lot of motor movement science in this article that was a bit above my head but I think I grasped some of the concepts.  First, athletes have the ability to recruit motor units of which there are three types.  Type 1 (slow), Type 2a (Fast), and Type 2b (Fast subtype) can all be recruited at once, which is called Synchronous firing.  In theory, firing all three motor units will result in maximum force production.  Another goal is to shorten the distance from the motor neuron and muscle fibers.  Now, all this mumbo-jumbo to me equates to one conclusion Settle states.  Speed development training must consist of High Resistance Strength Training (HRST), Plyometrics, Absolute Speed Training and recovery.  Doing this will help in recruiting all three motor units and will cause Neuromuscular adaptations.

There were three more final important points I hope to retain:

1. Sprinting and HRST should and can be done at the same time.  With our athletes we go straight from cleans to 3o meter sprints and from squats to box jumps.  Settle brings up research that shows concurrent sprints with HRST shows more gains in the 30 meter sprint than just HRST alone.

2. Absolute speed training should be first in the workout for quality work. 

3. The following equation should be useful: LBS of Athlete X Multiplier = LBS for Power Clean.  The multiplier is the body weight to lifting ratio that shows average, good, or excellent athlete.  Men: 1.3 average, 1.5 good and 1.7 excellent.  Women: 1.1 average, 1.3 good, 1.5 excellent.  For instance I could power clean 235 lbs in my prime and a weighed 160 lbs.   Therefore, my ratio would have been 1.46.  This explains why I was not an elite caliber pole vaulter.

-John Egan

Techniques Magazine

Volume 5, Number 3 February 2012

Developing Speed a Neurological Approach

By Leo A. Settle