[quote]ZachDelDesert wrote:
i think i read an article by sommer saying that their lower body training was mostly composed of explosive exercises and weighted one-leg variations, as to add as much strength as possible without big gains in unneeded weight.
[/quote]
Here are some very interesting posts by Coach Sommer on leg training. They used to be available via the CrossFit front page, but the link no longer seems to work. So, courtesy of the Internet Way Back archive, here you go:
Gymnastics Leg Strength Series - General Information
The majority of our leg conditioning involves various (usually we use plates, but weighted vests would give a better center of gravity) weighted single & double leg jumps, hops, quarter and half squats. We also use weighted jumping pistols jumping for heigth, for distance and up onto boxes. As a result, regular pistols are very easy for my athletes.
Also, on occassion we have added Pavel’s weighted deck squats with a jump to our leg series (haven’t used them with single leg yet). Primarily I find that these stress the midsection/lower back quite strongly (as the athlete rolls back forward onto his feet) when heavier weights (25-45lb plates) are used and the arms remain straight while holding the weight extended out in front.
Generally, we finish our leg series with a set of 10 single leg back flips (5 on each leg - jumping off one leg and landing on two).
Yours in Fitness, Coach Sommer
Gymnastics Progression for Learning Jumping Single Leg Squats
Following is the progression on jumping pistols that I have my athletes use:
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learn a regular Single leg squat
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add a stationary upward jump to the single leg squat
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jumping single leg squat for distance
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jumping single leg squat up onto a small box (approx 18-24")
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jumping single leg squat for distance and up onto small box.
We perform these and other leg strength drills four times a week.
Yours in Fitness, Coach Sommer
Calf Training and the Single leg Squat
One of the exercises for calf training that my athletes use is to simply add a calf raise (be sure to completely extend the ankle and keep the weight centered over the ball of the foot) at the top of the single leg squat (SLS). Once they can perform 5 controlled repetitons of the SLS with calf raise, I have them either add weight to the SLS or perform them on a dyna-disc/balance board or both together.
Yours in Fitness, Coach Sommer
Isn’t a Double Bodyweight Squat Necessary Before Beginning Plyometric Training?
Like you, I have also heard of the 1960’s East German requirement of a double bodyweight squat before engaging in plyometrics. While I agree that a strong level of physical preparation is necessary to benefit from high-level plyometric (or ballistic) training without injury, my evidence shows that this was not a universal requirement, but rather a recommendation for their athletes in general. For their track & field athletes, weight lifters and other athletes for whom progressive plyometric conditioning was not an inherent part of their training, the double bodyweight squat was in preparation for their doing depth jumps off boxes 36"-42" in height among other drills.
It was definetly not a requirement for the German gymnasts, or the Russian or Chinese gymnasts for that matter, men or women, either prior to their commencing training or during the course of their training. Many of these athletes began simple plyometric exercises when they were only 4-6 years old and certainly were not capable of a double bodyweight squat.
One Olympic gold medalist from Russia (Vladimir Artemov, '88 Olympics All Around Champion) mentioned in a clinic that they were actually forbidden to engage in any heavy leg work (his coach even included bicycling in this category!) in the fear that it would reduce their upper body strength to weight ratio. Yet they engaged in plyometric training from a young age, continued throughout their entire careers and developed an astounding degree of power in the process.
It is, however, extremely important to note that their plyometric training (for both upper and lower body) was very gradual and progressive in nature, occurring over the span of many years. This gives the body time to adapt to the progressively more extreme training loads with increased bone density and greater development of the connective tissues.
Personally, I now believe that extra leg work would have been beneficial; even for gymnasts. Especially if it was approached in a manner designed to increase strength but minimize hypertrophy. My own son trained from 6 years of age up to approximately 13, eventually becoming the SouthWestern U.S. Champion. At that time, he left gymnastics to pursue his new dream of playing football.
For the next two years, his coaches had him on a structured program of mainly power cleans, deadlifts, squats and bench. When he returned to the gym later to see his friends and to just mess around, the increase in the height of his tumbling was literally shocking (and he had been a very good tumbler prior to his leaving for football).
He had only gained 10-15lbs., so for him, the resulting strength gains (160lb power clean and 290 lb deadlift at 125lb bodyweight) without large gains in bodyweight only served to increase his strength to weight ratio. This new strength combined with his already well developed plyometric abilities led to a very high level indeed of athletic ability.
Then and now, it makes me curious as to what could be accomplished by merging the two training methodologies.
Yours in Fitness, Coach Sommer