We started the 14-week cycle on January 6th and ended April 19th. The training cycle was troubled with a few challenges, cold, rain, and illness, but the athletes persevered.
Over the last several years, we have used different training methods, from a traditional linear periodization to a more conjugate style and some variation of triphasic. All of which produce results that anyone would be happy with. For this cycle, I decided to use the Joe Kenn Tier System. I chose his system because I felt we needed to fill in a few holes in development, work primarily on fundamentals, and learn the main movements well. In addition, it allowed us to work in many blocks of the force-velocity curve.
The Cycle
The athletes trained speed two days a week, with an optional third, plus weight training three times a week. The schedules looked like this. Monday and Thursday, 45 minutes of speed training followed by 1 hour of weights. Wednesday, 1 hour of weight training. Saturday was an optional speed and agility training, 1 hour and 30 minutes.
About 5 Weeks into the cycle, we introduced VBT (Velocity Based Training) via Vitruve. I chose this brand because I found a few used units. This addition proved to be everything people were saying and more than I had expected. More on that later.
Our strength cycle was set up like this..
2 weeks GPP
Test Week
4 Weeks Tries system, intro to VBT
1 Week 1×20
3 weeks VBT Heavy .4-.7 Ave Peak Velocity, Dynamic Work, Strength-Speed.7-1.0
3 weeks VBT Heavy .7-1.0, Dynamic Work, Speed-Strength 1.0-1.3
Test Week & Ice Cream Social.
Testing
One of the things I have always found beneficial is tracking the athlete’s progress. This year was no different. Almost daily, we tracked vertical jumps with our OVR laser tracking device along with RSI (reactive strength index) and GCT (ground contact time). With an occasional test of the broad jump, 3 repeated broad jumps.
I have to say, the athletes love the technology. One thing I didn’t think about when it came to the technology was that it gave the athlete a goal every time they jumped, sprinted, or lifted. It drove intent, and intent drove production that showed up in the test numbers, as you will see.
Speed
We start with Max velocity sprinting, which is grounded in early acceleration work. In addition to testing Fly 10’s we test acceleration from 1 yard, 2 yards, 3 yards, and 5 yards lead into a 10-yard fly. All sprints are laser timed with TimingMate.
Below are the average numbers recorded over the 14 weeks
Ave 10-yard fly with a 20-yard lead. The average max velocity increase
2.04 MPH Average increase in speed
A decrease in time for 3 feet lead to a 10-yard fly in seconds
.115
A decrease in time for 6 feet lead to a 10-yard fly in seconds
.115
A decrease in time for 9 feet lead to a 10-yard fly in seconds
.095
A decrease in time for 5-Yard lead to a 10-yard fly in seconds
.128
Strength Test Numbers
VBT surprised me because I underestimated how intensity drives production. The VBT device shows the athletes the goal to hit on every rep; this intent can’t be truly measured by the eye, so with the VBT it’s a real goal on every rep. If they exceed the number prescribed, they get to increase the weight on the next set or workout.
I am excited for these athletes and look forward to working with them again this summer.
Broad Jump Average Increase
10.25 inches
9.25-inch trim mean
13.47%
Vertical Jump Increase
2.42 inches
2.3-inch trim mean
9.3% increase
Dead Lift
33.33 lbs increase
45 lbs trim mean
11.7% increase
Power Clean
12 lbs increase
28 lbs trim mean
8% increase
Back Squat
58.33 lbs increase
45 lbs trim mean
21 % increase
Bench press
26.67 Lbs. increase
25 lbs trim mean
15.7 % increase
In the end, I am very happy with the results. I feel the tier system and VBT work great together and I look forward to using the method in the future.
The 14-week cycle concluded with an ice cream social for athletes and their families. Strength training will resume on June 2nd after spring ball concludes and some well-deserved downtime.
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