Biomotor Development For Speed-Power Athletes

Mike Young's work is similar to Charlie Francis' methodology.
The five biomotor qualities are Speed, Strength, Endurance, Flexibility, and Coordination. Power, Speed Endurance, Balance are combinations of some of them.



***NEW IDEA: Set days that I'm going low-intensity, irregardless of external factors, and just focus on technique.
***Do more general strength exercises, MB circuits, and high volume special strength exercises/specific strength exercises (Explosive Running) during Thurs, Sat, Mon.
***Continue working on Max V Concentrated Loading.
***Implement DROP CATCH SQUATS
***Work on SPEED ENDURANCE.
H$I____
Wed, Fri, Sun
LI____
Tue, Thur, Sat, Mon

Accel
Hill Runs
Clap Starts
Falling Starts
MB Starts
Crouch Starts
Block Starts
Resisted

Speed
Flying Sprints
Float-Sprint-Float
Sprint-Float-Sprint
Assisted/Decline

Endurance
Volume of General Work Capacity (Indirect)
Speed Endurance (<150) HIGH Intensity
Special Endurance (>150) High Intensity

Strength (Max)
Drop Catch Squats
Slow Eccentric Squats (Supra-maximal)

General Strength
Clap Pushups
One legged Knee Ext
Pullup in V form
Etc
Wiper Blades
Bubkas


Side Bends with 45 lbs overhead

SL Stepups with loaded bar
SL Deadlift
Partial Lunge without Reset
Kip Pullup (Out)
Kip Pullup (In)
MB Circuit 10-20 exercises for time, or for higher reps (Perhaps perform with Exp Iso?)
Chicken feet
Scorpion
Side Bends with Overhead Weight
Partner Hip Abduction
Partner Hip Adduction
MB Side Throws (Twist)
Reverse Crunches
V-situp
Weightlifting Circuit
12-24 exercises, for time, or for higher reps, 8-15 reps


Split Snatch



Kip Pullup (Out)
Kip Pullup (In)


Jumping Circuit
Low-intensity, high vol jumps
SLJ, slow
Donkey Jumps