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Often it’s the simplest means which yield the most meaningful results. Dwain Chambers ran 9.97 in the 100m and 6.42 in the 60m and when you look at his training, it’s a great representation of sound principles applied appropriately.
Across these clips, you’ll see a full spectrum of work along what many now refer to as the load-velocity curve •Heavy jump squats •Ballistic training (high pulls) •Traditional squats •Step-ups, jumps, and submax accessories •Slow eccentrics and isometric holds
This is exactly how I program for my athletes. We prioritize speed. Quality reps, building from short to long. A wide spectrum of plyometrics - from extensive to intensive. Bounds, hurdle hops, depth jumps, and loaded jumps.
In terms of lifting - Maximal effort (ME) , Submaximal effort (SE), Repetition Effort (RE), Dynamic Effort (DE). My programs also feature a good dose of isometrics (overcoming, yielding, iso-dynamic), eccentrics (long duration, moderate duration, fast).
He was doing this back in the early 2000s, long before some of these methods were “trending.” It’s another reminder that almost everything being pushed today already existed in some form. The key is understanding the why behind it, and how to apply it.
This is what I bring to every athlete I work with, whether it’s through custom remote coaching or one of my pre-set programs. It’s not just workouts, it’s a system built on principles that stand the test of time.
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