Eamonn Flanagan
@EamonnFlanagan
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Lead S&C coach @ Sport Ireland Institute; Sport scientist; Comedy weightlifter 📕 eBook: The Comprehensive Guide to Medicine Ball Training. Click link below
Slane, Ireland
Joined June 2009
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Pinned Tweet
The secret of Irish Olympic success:
More athletes
training full time
with more coaches
in better facilities
with experienced support staff
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I've seen Ireland's newest Gold Medal Olympians in training on a regular basis over the last 5 years. Here's what I've learned from 2 athletes performing at the highest level
🥇 🧵
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Plyometrics and Reactive Strength Index
A thread of threads
Bookmark this for everything from plyometric progression plans, reactive strength testing and normative data
👇 👇 👇
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Blood Flow Restriction (BFR) Training is the closest thing we have to a true strength training "hack"
↑ hypertrophy & strength while drastically ↓ mechanical load of strength training.
Quick safe & effective guidelines to get started w Low Load BFR training 👇
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Boo Schexnayder has coached some of USA's fastest & most powerful athletes at the highest level of the NCAA for over 30 years
🔸 19 NCAA Champions
🔸 70 All Americans
🔸 12 NCAA Championship Teams
Here's his crystal clear plyometric training progression 👇
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"The Primer"
Gameday lifting for enhanced performance
Getting an edge on gameday is what every team and athlete aims to achieve and the gameday primer can be a powerful addition to a sports performance program to help achieve this.
Programming principles:
Participating
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Reactive Strength as a Key Performance Indicator
Comprehensive systematic review from Ben Southey
Can RSI differentiate between different athlete populations or athlete groups?
Key takeaways:
✅ Sprint & power athletes have ↑ RSI
✅ Males have ↑ RSI vs females
✅ Elite
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Dr. Keith Baar (
@musclescience
) is producing (& disseminating) some of the most practically impactful lab-based research out there.
Papers - Presentations - Podcasts
Here are my key takeaways (and best resources for S&Cs) from a phenomenal body of work
🧵
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Exercise hierarchy by Achilles tendon loading
Research that directly informs training prescription
From Baxter et al 2021
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Plyometrics: What can we learn from masters of the craft?
Here's what I've learned from the themes and commonalities between the world's experts on high powered plyometric training.
Plyometric experts all have strong clarity and give deep thought to the following:
🔸Their
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A plyometric progression plan for reactive strength development
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The 3 As of strength & conditioning program monitoring:
Attendance
Adherence
Adaptation
Often in S&C we jump to monitor Adaptation first.
Is the athlete getting bigger/faster/stronger....
but what value is there in this if we don't know if our program is contributing to any
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Are low-level, extensive plyometrics enough to drive meaningful adaptation? Are they even plyometrics?
Does it matter?
Here's my plyometric progression model 👇
I'm not convinced work in phase 1&2 "prep tendons" or create specific significant adaptation at the tendon - but
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Priming History Lesson
Shared by the great Al Vermeil
Gameday assessments & strength training for Chicago Bulls, 1989
Jump tests:
🔹Concentric squat jump
🔹Countermovement jump
🔹Reactive strength rebound jump
Strength protocol:
🔹Snatches x 3 sets
🔹Squat x 3 sets
🔹Med
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The S&C domain is awash with differing, conflicting and confusing terminology relating to “types” of strength
This 2023 paper by Lachlan James and co. (
@DocLachJames
) does a great job of bringing clarity to strength quality classification
Maximal Isometric Strength = highest
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Eccentric Training Cheat Sheet
From Burgos-Jara et al, 2023.
Consider eccentric strength training of 4 classification each containing multiple possible modalites:
🔸Basic
🔸Moderate
🔸Submaximal
🔸Maximal and Supra-maximal
Basic eccentric strength training
Intensity:
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Tendon function & tendon training adaptation is one of the physical performance areas I've most struggled to understand.
But Dr. Keith Baar (
@musclescience
) is producing some of the most practically impactful lab-based research out there. Digging into his work has helped me
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For testing reactive strength.... which is better? The traditional drop jump or the 10 to 5 Rebound Jump test? Like most things.... it depends. Both have different benefits & present different opportunities in testing & monitoring. A thread 👇
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The Relationship Between Strength Qualities & Sprint Acceleration Performance
Research from Claire Brady, University of Limerick & the Sport Ireland Institute
What strength qualities underpin acceleration speed in field sport athletes?
Methods:
Field sport athletes (n=26)
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Medicine Ball Training is one of the most adaptable training tools available - but such adaptability can lead to a lack of precision in training outcome.
Improve programming and adaptation to training by following these principles 👇
Think of Medicine Ball Training (MBT) in 4
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Medicine Ball Training Simplified
MB Training offers opportunity to train an almost unlimited range of physical qualities for youth athletes to elite performers
The interaction of variables can be overwhelming
Here is a framework from
@CedricUnholz
& I to simplify its use
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The humble concentric-only squat jump is often overlooked & classified as "strength dependent" jump. Often missed that it involves v short total contraction times (can be 300 - 480) & as result can be strong indicator of RFD capacities, fibre type & MU recruit-ability
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Want to know what the best reactive strength test is?
.
.
.
.
Well... there isn't one.
Its about matching your needs to the specific characteristics of tests.
Understand why you are testing, your specific context & what are the unique characteristics of each test.
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Always worth breaking RSI testing into quadrants or groups based on athletes relative reliance on contact time or jump height to achieve their outcomes. Z-Scores or normative data can guide. Can help guide training interventions and groupings.
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Make programming easier with these 7 evidence based templates for training program design 👇
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Reactive Strength Index
Normative Data for female athletes
(from practical exp. & published data)
Jump Ht / Ground contact time
10 to 5 RJT method (Harper)
What are your reference values in your sport?
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Plyometrics are an immensely powerful training tool
But their purpose can vary widely from rehab, to tissue tolerance to maximising power output. This can create ambiguity & confusion around implementation
Here's 4 quick principles that can help guide plyometric programming 👇
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These guys are phenomenally comfortable with monotony. The same types of sessions done repeatedly. No unnecessary searching for novelty or variation. Mastery & development of the basics.
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Extensive plyos for the win 👇
Underlying ability to modulate stiffness and increase basic reactive strength levels is low hanging fruit for many recreational athletes.
Daily bilateral hopping
6 wk protocol
5-15 sets
75-225 reps (my estimate)
Increase in running economy
Hopping, which requires < 2.5 minutes per day can improve running economy by approx 2% in recreational runners. No equipment required, minimal time commitment, easily progressed. It's not just resistance training which helps. We need to give ppl options
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Across 2023, the Sport Ireland Institute will host a webinar series for S&C coaches, sports coaches & other performance professionals interested in improving their knowledge of high level S&C.
Up first in February:
@alex_natera
on isometric training for athletes
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What type of strength training best impacts middle or long distance running performance?
New meta-analysis: The Effects of Strength Training Methods on Middle and Long Distance Running Performance
📈38 included studies; 900 middle or long distance runners
💪Strength training
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🦘 Reactive Strength Index 🦘
Updated: Normative Data for female athletes
(from practical exp. & published data)
Jump Ht / Ground contact time
10 to 5 RJT method (Harper) and equivalent tests
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Boo Schexnayder has coached some of USA's fastest & most powerful athletes at the highest level of the NCAA for over 30 years
🔸19 NCAA Champions
🔸70+ All Americans
🔸12 NCAA Championship Teams
Here's his crystal clear plyometric training progression model 👇
"My plyometric
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🏋️ No Time To Lift? 🏋️♂️
Research Article: "Designing Time-Efficient Training Programs for Strength & Hypertrophy"
Lessons to be learned here for:
🔹 Efficiency of training
🔹 Microdosing principles
🔹 Frequency/volume interaction
🔹 Personal/recreational training
👇
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Long term development is driven by a sustainable consistency.
There aren't as many "superhero" sessions as you would think. Just a compounding accumulation of small continuous improvements.
🦸♂️
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Reactive Strength Endurance - Part 1: The response of reactive strength to fast stretch shortening cycle fatigue.
Pleasure to work on this with
@decbrowne
Available here:
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Eccentric Strength and the Reactive Strength Index are significantly correlated with running economy in distance runners
🔸 28 athletes (5k, 10k, marathon)
🔸 Running economy assessed @ 12 / 14 ' 16 km/h
🔸 Strength: 1RM Squat, Ecc-Con peak force
🔸 CMJ, DJ-RSI
🔸 Leg stiffness
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High-rep vs Low-rep strength training for endurance athletes 👇
A systematic review & meta-analysis w/
@FrankNugent10
and others
Summary and some thoughts below
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❗ Controversial opinion ❗
Look at fewer, simpler metrics on your force plate CMJ but increase your variety of jump tests utilised
Trend seems to be to look at myriad of physical qualities from CMJ: eccentric strength, concentric RFD, reactive strength. List is endless...
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But weightlifting derivatives aren't always best fit - lots of other alternatives for effective power development
http://t.co/7Pd3Uvt4zg
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Master Velocity Based Training in minutes with 4 quick, actionable use cases for S&Cs, athletes & coaches
Any tech in the weightroom has to potential to be a distraction as much as an addition
Read below to limit the distraction & maximise the impact
👇
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Complex training is a proven, powerful & time efficient training stimulus.
It pairs high-intensity strength exercises with biomechanically similar high-power or high-velocity exercises
Training guidelines, considerations and resources here 👇
🧵
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Process focused vs Outcome focused
In almost any interview or reflection, you'll hear talk about racing, delivering best effort or executing their plan. Not medals, winning or external rewards. The focus is on the process. Not the outcome - this has too many uncontrollables
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The RSI Quadrant approach:
Group your results into quadrants or groups based on athletes relative reliance on contact time or jump height to achieve their outcomes.
Z-Scores or normative data can guide.
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Achilles’ tendon stiffness and plantar flexor isometric strength are associated with ⬇️ contact times in plyometric activity
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Dr. Keith Baar (
@musclescience
) produces some of the most interesting lab-based research on tendons out there.
He disseminates his work so effectively:
Papers - Presentations - Podcasts
Here are my key takeaways (and best resources for S&Cs) from a phenomenal body of work
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What's the best sport science or S&C eBook or PDF guide you've read in recent times?
Share links / recommendations below 👇
(Specifically looking for eBook "only" recs - as opposed to e-versions of printed books)
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The RJT+5cm rule: A simple heuristic for quick & easy drop-jump height optimization.
A common approach is to use a DJ box/height height 🟰 CMJ jump height when starting DJ plyometric training.
A more valid & accurate method is the Rebound Jump Test ➕ 5cm rule. Take the ave.
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High-rep vs Low-rep strength training for endurance athletes 👇
A systematic review & meta-analysis from
@FrankNugent10
🏋️ HRST = High rep strength training.
>12 reps per set; <67% 1RM; short rest periods
🏋️♀️ LRST = Low rep strength training.
<12 reps per set; >67% 1RM; >90s
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Reactive strength index (jump height/contact time) generalised normative data
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Olympic 🥈 in javelin but Neeraj Chopra is the 🥇 for GPP.
Some of his outrageous training clips 👇
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How do you define "true plyometrics"?
Is it all about contact time being <0.250s?
Not at all.
Verkhoshansky describes the CYCLE of TRUE PLYOMETRICS as follows:
Phase 1: “Arrival”
Verkhoshansky terms this the "initial momentum phase". Here the body & limbs are arriving
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*French contrast training*
While under-researched, in practice an effective way to:
➡ Train multiple STR qualities concurrently
➡ Possibly incur potentiation in target exercise
➡ Good "holding pattern" training when calendar unclear (training blocks)
➡ Highly time efficient
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Drop Jumping: Optimal or Overload?
Is optimising drop height in DJs always the best approach?
True plyometric training is high intensity overload training. When appropriate, it should overload athletes to a level they can't "optimally" handle to drive real changes to
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Four Categories of Medicine Ball Training (MBT)
🔹Extensive
🔹General-Intensive
🔹Complex-Elastic
🔹Shock
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Great armchair fan data from the Qatar World Cup 2022.
"GPS style" data via video tracking technology
Total distance vs High speed running (>20km/h)
USA top the charts.
Total distance broken down by position with outliers identified. Messi, Mbappe, Modric all feature at the
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Influencing factors on post activation performance enhancement
🔹 Athlete characteristics
🔹 Exercise selection
🔹 Dosage
🔹 External factors
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#IRFUCCC2019
A thread - follow up resources for Strength/Power day for the IRFU CCC Course 2019
Strength Training
A coaches' guide to strength development
From
@JordanStrength
&
@StuartMcMillan1
Part 1:
Part2:
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Superb paper by
@joshrbaxter
et al.
Research that directly informs training prescription
They measured Achilles tendon loading biomechanics in range of exercises to establish a loading index to classify exercises hierarchically
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"Informed" by Paul Gamble is a book I go back to again and again. It stimulates new thoughts & prompts fresh reflections every time I pick it up
Here are 5️⃣ great insights (amongst dozens) from a text which straddles the space between science and practice incredibly well 👇
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New article: Monitoring, injury risk factors and the 21st century strength coach
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Monotony & Strain: The forgotten variables of training load monitoring?
Training load = (via time*RPE) has become ubiquitous in load monitoring. But many athletes & coaches may be missing out on more granular and insightful data [without collecting any more information].
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Work placement is 1 of the most valuable learning experiences in Irish Sport Science undergrad programs.
If you're a 3rd or 4th year Sport Science work placement student from an Irish institution, who's placement has been suspended due to the CoVid crisis.... (1/3)
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Published Ahead of Print:
The Effects of High-Repetition Strength Training on Performance in Competitive Endurance Athletes:
A Systematic Review and Meta-Analysis
with
@FrankNugent10
@Darragh_Ian
@geeves2012
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Strength is the currency of power
Coordinated muscular power provides many of contact sport’s defining moments.
Power = rate @ which work is performed. The athlete who produces more work in same time, typically wins
Work = [magnitude of force]*[distance over which its applied]
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For vertical, bilateral plyos or jump testing, which foot contact style do you prefer?
A = forefoot bias, reaching for floor, ⬇️ knee flex
B = flat foot bias, greater dorsi flex in flight phase, ⬆️ knee flex
Which do you think produces shorter GCTs or greater RFD or RSI?
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End of last S&C training week for
@IreMenHockey
before World League 3. A snapshot of Dublin based players S&C work at
@Inst_of_Sport
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Compatible & Conflicting Training - one of the topics covered today in "Planning & Programming" on IRFU CCC
#CCC2014
http://t.co/bWZk8YWNhB
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Association of strength and plyometric exercises with change of direction performances
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New Article:
The Reactive Strength Q&A: Conversations with Coaches
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From Dan Baker, Youth BW Testing Table. Aim for cumulative score >18pts before progressing to heavy barbell training
http://t.co/x9flaooBhA
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Defining Plyometric Intensity
There's no gold standard study comparing the vast array of plyometric exercises to each other on an intensity basis.
But... there are some general heuristics which can help infer relative intensity of one plyo exercise to another.
But first... how
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Velocity based training devices shouldn't be used interchangeably & "velocity zones" should be device specific
#VBT
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Conditioning day on the
@IrishRugby
CCC. Maximal aerobic speed training - "how to" guide.
http://t.co/1WKDxbzhMP
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Great schematic from
@krisbeattie86
on the role of strength training in endurance performance
http://t.co/IAvK1FpLeJ
http://t.co/X8DXRcihQG
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The Foot-Ankle Rebound Jump Test for measurement of reactive strength
From
@r_tourillon
, and
@jb_morin
Similar bilateral protocol to
@DHMov
10-5 RJT protocol:
Athletes instructed to:
• Perform 8 continuous jumps
• Only use plantarflexion of ankle & metatarsophalangeal
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Mike has posted great insights into his plyo model. Great to see examples of working systems inside a high footfall, multi-sport facility.
There's been discussion of whether or not these low level (phase 1 & 2) extensive plyos drive tendon adaptation. Does it matter? My take 👇
I’m going to continue to dig this plyometric hole I got myself in.
I don’t think our Phase 2 “ Mini bounce” jumps are “true plyometrics” either.
Tendon research shows that the highest load is at the “switch point”. We mini bounce to micro dose this load as we prep for phase 3
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Coming soon on
@SportPerfSciR
with
@decbrowne1
Reactive Strength Endurance: The response of reactive strength to fast stretch shortening cycle fatigue.
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Vertical vs Horizontal Drop Jumps
16 male athletes = international level jumps/sprints
Drop Jumps & Horizontal Drop Jumps from 30/40/50cm
📈 Results:
Shorter Contact Times in DJ vs Horiz. DJ
200-220ms vs 260-300ms
Horiz. DJ CTs > 250ms and sig greater time to peak force. The
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The International Society of Biomechanics in Sport conference always has gems & thought-provoking content for S&C practitioners
4-page abstracts are ideal
🔹 short enough to skim
🔹 long enough for detail / clarity
My highlights from 2021 ISBS conference proceedings here 👇
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Simplicity & Trust
The training program is made as simple as possible. Coach Dominic Casey once said to me that the training program should be simple enough that you can remember it in the boat... not needing to be referring to complex reps/schemes.
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Its the time of year where undergrad sport science students are working through the interview process for work placements later in year.
Here's some quick tips on interview prep from 10+ years of recruiting into student work placement roles 👇
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Load velocity profile (squat) for Athlete with no lower body strength work (except for clean doubles @ 80% 1RM) for past 6 weeks. All work ballistic / explosive, mostly with body weight or barbell only.
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"His advice was simple. Straight to the point. He doesn’t waste his words."
Good read from World Champion rower
@manthonyrc
on the simplicity of the approach
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Supportive Competition
Having genuine elite level competition for selection means that you can't afford not to drop below an elite level of consistency. When your no. 3 & 4 athletes are genuine world class rowers in their own right it drives the standards & expectation for all
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Speed, strength, power characteristics of horizontal jumpers (2004-2009)
Thanks to
@KrisBeattie
for the find
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Last night over 180 S&C practitioners, sports coaches, physios & others joined us for the 1st webinar in our
@sportireland
Institute S&C HPX webinar series
In session 1: big hitter
@alex_natera
took us through all things isometrics
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This long term sustainable consistency leads to high confidence in your level of preparation.
"I have been pretty chilled out all day... I felt really prepared... We just do what we always do as best we can..."
Gold medallists Paul O’Donovan and Fintan McCarthy chat to RTE Sport after winning the men’s lightweight double sculls final in Tokyo.
#olympics
#tokyo2020
#RTESport
📺 Watch live -
📱 Updates –
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Webinar: The Comprehensive Guide to Medicine Ball Training.
Covers:
- Strength classification
- Throw types
- Progression & intensification
- Extensive vs Intensive
- Periodisation
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Vitamin D: great example of research in practice from
@madigan_sharon
&
@Inst_of_Sport
and super writing from
@harry_the_hack
as always
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Across 2024, the Sport Ireland Institute S&C dept. will host a webinar series for S&C coaches, sports coaches & other performance professionals interested in improving their knowledge of high level S&C.
Up first in March is Dr. Lachlan James
@DocLachJames
on Strength Quality
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