Rolf Ohman: Advanced Training Methods For Elite Athletes - ATHLETE.X Podcast #1
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- Опубліковано 16 чер 2024
- Here I interview Rolf Ohman, inventor of the 1080 System, former Assistant Head Coach of the Chinese National Team who helped Su Bingtian set the Asian Record in the 100 meter dash at 9.83 seconds.
Rolf is currently the Head Coach for the Hong Kong National Team's jumps program. Rolf also coaches Jacod Despard, a successful Australian sprinter who has dropped from 10.59 in 2020 to 10.11w in 2022.
Rolf's strength training methods have had a strong influence on my way of thinking, how I set up training, and the metrics I look at when tracking my performance. If you want to sprint faster, jump higher or farther, and want to be the most explosive athlete you can be, Rolf is the man to listen to.
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Intro - 0:00
Jacob Despard's 100m Progress - 01:56
Origins Of The 1080 Quantum - 07:10
Targeting Transfer Of Training - 08:12
Strength Training For Speed - 12:11
Rolf's Work With Randy Huntington - 19:07
Eccentric & Dynamic Isometric Strength - 22:44
How Rolf Invented The 1080 System - 26:25
Why Velocity & Eccentric Ability Is Key For Speed - 32:17
Rolf's Time As An Athlete - 38:08
Meeting Charlie Francis - 41:50
Accumulation and Intensification Cycles - 43:49
Constraints In Jacob's Program - 49:07
Can Stride Frequency Be Developed? - 56:14
Importance Of The Soleus - 58:48
Ground Contact Times & Training - 01:00:00
Power & Keiser Equipment - 01:06:27
Progressions Using Keiser Equipment - 01:07:35
Moving On Beyond Soviet Training - 01:14:30
Using Technology To Simplify Training - 01:16:40
How To Select Loads For Strength Training - 01:19:35
How Long Is Too Long For TPV - 01:23:27
Squat Depth Example - 01:29:49
Problems With Early Specialization - 01:37:13
Research Lags Behind Practical Application - 01:45:00
Working in Professional Hockey - 01:53:30
Long Jumpers Are Strong - 01:56:38
Staying Open Minded As A Coach - 01:59:09
Progressing At A Healthy Rate - 02:01:34
Pre-Competition Period Training Example - 02:05:35
Categorizing Athletes - 02:11:38
Lessons From Charlie Francis - 02:17:57
Training Changes Throughout The Season - 02:19:14
People's Biggest Fear - 02:23:17
Legacy Of East German Research - 02:26:04
Producing Clean Elite Athletes - 02:27:38
Importance of Nutrition For Athletes - 02:29:55
Learning From Outside Your Box - 02:36:20
Crazy Demands Of Alpine Skiing - 02:36:48
How To Approach Learning - 02:40:27
Problems With Sport Science Research - 02:42:01
Living In Europe As A Coach - 02:43:26
Importance Of Physical Preparedness For Pro Athletes - 02:46:56
The Problemd With Professional Soccer - 02:49:33
Rolf's Experience At Milan Lab - 02:59:41
Conclusion - 03:07:05 - Спорт
Follow Rolf on Instagram! instagram.com/tailwindsquad
Listen on Spotify: open.spotify.com/episode/47b9voLOiS5FDpyXyhcCL5?si=cttVEddURWSAO40gnHMqhQ
I wish Rolf would just talk with a headset. This is the 3rd or 4th video I've tried to listen to, and it's difficult with the echo in the room. Very knowledgeable guy though.
What a great Episode and a wealth of knowledge. I like the way you let him talk at great lengths but as soon as something caught you're attention you interjected and asked the question.
I washed my car, cleaned the garage and had a feed all while listening to this podcast, awesome stuff
Eye opening podcast! Thanks for putting the effort into bringing Ohman to share his insights!
I just finished the entire thing! A lot of great stuff in here. I especially like the respect he holds for Charlie Francis, who I consider to the be best sprint coach of all-time. He does diverge from Charlie when it comes to his approach with weights. Charlie's overarching guidance was to keep lifting general. Heavy lifting via basic compound lifts such as the bench or squat were really just treated as a CNS stimulus. The theory is that the closer on the F-V other work is to sprinting, the more it competes with the resources and capacity needed for sprinting. Rolf is much more specific with his approach with his focus on Time to Peak Velocity. I feel like Charlie would recommend not chasing these numbers in the weight room because you're never going to come close to what occurs in sprinting (force is only produced in 1/2 of the total ground contact time--so around 40-50ms for professionals).
Clearly, Ohman is successful, so I'm not arguing against his approach. My WWCFS (What Would Charlie Francis Say?) filter just brings me to this thought. If all you had was a gym to train for speed, focusing on speed with weights might be the best approach. But if your training on the track is occurring at the necessary intensity, keeping weights general is probably good enough.
Who has Charlie developed?
Great stuff Cody. Both of you doing great stuff.
Thank you Robert!
Half way into it and it's definitely worth the listen.
Timestamp: 1:46:10
Thanks for watching so much of it bro! There’s a lot of little gems in there.
Great contribution! Thanks for sharing!
Thank you Mart! Appreciate you watching
@@ATHLETE.X It's interesting that many training approaches and methods he is explaining in the video I have already been doing intuitively.
@@martmuru my sentiments exactly. Things that just felt right and seemed to be in my program leading up to better performances line up with things he focuses on in training. It’s a reminder that sometimes our gut feeling can be helpful in guiding training decisions.
@@martmuru Have they worked for you?
@@totallyraw1313 Yes
Thanks, Cody. I hadn't heard of Rolf Ohman before. I thought Randy Huntington was Su's only coach.
Would there be any chance you could do a podcast with Australian coach Andrew Murphy?
I’ll look into it for sure! Appreciate any good suggestions for guests now that I’ve got the podcast set up on Spotify. Thanks for listening bro
Love the interview, wish he had a mic
Around the 1:45 mark when Rolf's talking about the gym's S&C coach telling Jacob he's doing everything wrong ... was waiting (kinda praying for the lols) for the S&C coach to tell Jacob he should follow the Knees Over Toes Guy program
Because Rolf is a strong believer in velocity based training /max RFD training.
What do you think about aqua training (water resistance). Things like super fast leg switches aka thigh pops or just doing the running cycle in deep water with a aqua west work great.
The resistance should be perfect for developing RFD. Randy Huntington also said he uses it. But it don't know if they use it as recovery or as speed strength/RFD tool.
Bravo. Thanks for all the information shared in your show.. Its not everyday that you get a Brad Pitt look alike to help us get to the next level bro.
Rolf is such a beast
Yeah he’s legit. Thanks for checking it out! It’s on Spotify as well if you want an audio only version.
Great vid once again! Quick question on acceleration, why do some people bound during acceleration?
Like their sprinting looks boundy or they use acceleration bounds as an exercise? If it looks boundy, then they’re overemphasizing projection and stride length while neglecting frequency. It should be powerful but smooth and quick as well, basically a balance of all qualities.
As far as acceleration bounding as an exercise, it can be helpful for working on force production earlier in the sprint. But, you wouldn’t want to sprint like this.
@@ATHLETE.X Yes i meant like during acceleration some of their steps look more like a bound instead of looking smooth as you said. Is there any way to combat that? & Thanks for the info man
Watching Tyson Gay sprint, it looked like 100 meters of powerful bounds.
@@KR-ub1rtTyson is strong and decelerates slower than most. He can run 44 in the 400m
what's your thoughts on the 2-week program that he proposed? is it optimal?
Like 3 week cycles with 2 weeks of work and 1 deload week? I think it’s great for most athletes. It’s hard to push past 2 weeks of hard workouts without getting fatigued or hurt.
Kaiser machine seems effective but also expensive.
Would weights on a bar in combination with rubber bands ashive the same thing?
Certainly expensive. The thing with the Keiser rack for example is it is isotonic. If it’s at 100lb, it’s 100lb at every point in the movement and at any speed. Mass & bands has a different force curve than air or air & mass.
Regardless you can use bands to accelerate the eccentric component more so you can work on loading rapidly and reversing the load rapidly.
I used to use bands a fair bit in the past and enjoyed their use. What I don’t like with bands is that it’s hard to measure the resistance, get it balanced on both sides, getting far lighter at the bottom, and the risk of it messing with your back at the top if the tension becomes too much.
Awesome gonna listen now, shout out to the cat
Hahah yeah he likes to be involved
@@ATHLETE.X that was great skipped through a few parts but enjoyed it, hope you do more
@@knightmarechimp awesome! Definitely plan to do more interviews, so I’m glad to hear you found parts to enjoy. Thanks for listening
1:47:30
you know Jacob said look that's not even a diesel truck that's like that's like that's a diesel truck broken down
hahahaha
Great video, however the quality of the sound has to be improved. Keep up the good work
Thanks for watching 👍🏽
So when he says “10 or 20 cm step up” does he mean stepping on to a height of that and then punching the ground with a barbell on their back trying to achieve minimal ground contact as possible?
yes
Hi .great podcast, is it posible to get in contact with Rolf.
He is on Instagram @tailwindsquad
Is it sure that is his instagram profil and not a fraud, I was typing with him 2 days ago, on instagram posts that he will have Webinar(seminar) about ecentric philosophy training, he left contact for link..
My bank from Sweden refuse to make a payment for that link, got varning that is fraud couple times..
It’s him, yeah. We talk fairly often. The fraud warning might be due to it being from a different country
I have been watching your workouts, very scientific driven and reasonable..are you professional sprinter or just recreational ?
1 hour 32 mins , what is he saying is a staple after box squats
Ankle flops ?
Ankle pops aka pogo hops or stiff ankle hops. Basically a very short ground contact hop that emphasizes the ankle joint, aiming to get off the ground as quickly as possible
@@ATHLETE.X thank you so much
toss the cat,😁
He gets tossed around the 2 minute mark lol
Can I suggest you take this down, cut it into 3 and upload it in 3 stages?
No
Hey Tristan, I considered doing that but the poll I ran came back with most wanting the full episodes. I may cut up clips and post those as well, sort of highlight clips for those who don’t have the time to watch or listen to the whole thing.