Jay Schroedor and Adam Archuletta's training...

[Guest guest]

Is anyone on the board familiar with Jay Shroedor's method of training?

He gained a lot of attention a few years back for training Adam Archuletta, the

safety for the Saint Louis Rams. Adam's NFL combine numbers were some of the

best for a defensive back in the history of the combine. He bench pressed 225

for 31 reps; had a 39 " vertical leap; ran a 4.37 forty yard dash.

A few months ago I purchased a video detailing Archuletta's training, it was

called " Adam Archuletta, a Freak of Training. " The entire program is based on

the ability to produce and absorb force, focusing on speed. For example, one of

the main exercises for the upper body is a variation of the bench press, where

one takes a shoulder width grip, unracks the bar, and releases it. The bar is

caught on the way down, lowered to the chest or just above the chest, and

pressed. Once in lockout, the bar is released, caught, pressed, etc... Now,

before anyone comments on the level of danger associated with this training, it

is noted that it can be quite dangerous and should only be performed with

several experienced spotters. Another example of an upper body exercise combo is

what Shroedor calls the EDI (not sure what that stands for) close grip bench

press. Basically, one lowers the bar to their chest, where the bar is then held

there by the spotter while the trainee attempts to raise it, keeping the

pectorals in static extension for a 3-5 second count, at which point the spotter

releases the bar and the trainee presses the weight. After 3 reps, the trainee

immediately gets off the bench, and performs a set of 6 push ups, where he

actually propels his entire body, keeping his body flat, off the ground,

performing each rep quickly in succession without coming to a lockout in the top

position.

These are just 2 exercises that, according to Schroedor, has allowed Archuletta

to attain a 530 lb one rep max in the bench press and perform that very

impressive 31 reps at 225 lbs. If anyone has an info, I'd love to hear about

it...

Ken Manning

Scranton, PA

[Guest guest]

Can you please tell us how he trained the squat and deadlift?

Thanks

Sturiano

Wading River, New York

> Is anyone on the board familiar with Jay Shroedor's method of

training?

>

> He gained a lot of attention a few years back for training Adam

Archuletta, the safety for the Saint Louis Rams. Adam's NFL combine

numbers were some of the best for a defensive back in the history of

the combine. He bench pressed 225 for 31 reps; had a 39 " vertical

leap; ran a 4.37 forty yard dash.

>

> A few months ago I purchased a video detailing Archuletta's

training, it was called " Adam Archuletta, a Freak of Training. " The

entire program is based on the ability to produce and absorb force,

focusing on speed. For example, one of the main exercises for the

upper body is a variation of the bench press, where one takes a

shoulder width grip, unracks the bar, and releases it. The bar is

caught on the way down, lowered to the chest or just above the chest,

and pressed. Once in lockout, the bar is released, caught, pressed,

etc... Now, before anyone comments on the level of danger associated

with this training, it is noted that it can be quite dangerous and

should only be performed with several experienced spotters. Another

example of an upper body exercise combo is what Shroedor calls the

EDI (not sure what that stands for) close grip bench press.

Basically, one lowers the bar to their chest, where the bar is then

held there by the spotter while the trainee attempts to raise it,

keeping the pectorals in static extension for a 3-5 second count, at

which point the spotter releases the bar and the trainee presses the

weight. After 3 reps, the trainee immediately gets off the bench, and

performs a set of 6 push ups, where he actually propels his entire

body, keeping his body flat, off the ground, performing each rep

quickly in succession without coming to a lockout in the top

position.

>

> These are just 2 exercises that, according to Schroedor, has

allowed Archuletta to attain a 530 lb one rep max in the bench press

and perform that very impressive 31 reps at 225 lbs. If anyone has an

info, I'd love to hear about it...

>

> Ken Manning

> Scranton, PA

[Guest guest]

> Is anyone on the board familiar with Jay Shroedor's method of training?

>

> He gained a lot of attention a few years back for training Adam Archuletta,

> the safety for the Saint Louis Rams. Adam's NFL combine numbers were some of

> the best for a defensive back in the history of the combine. He bench pressed

> 225 for 31 reps; had a 39 " vertical leap; ran a 4.37 forty yard dash.

While admitting that these figures are quite impressive, they sure haven¹t

helped him as a player for St Louis. I saw dude get torched all day by

Anquan Bolden the rookie wide receiver for the Phoenix Cardinals. Maybe

he¹d do better traveling the globe as a 5-11 power freak show?

Jay CPFT

Pasadena, CA

[Guest guest]

>These are just 2 exercises that, according to Schroedor, has allowed

>Archuletta to attain a 530 lb one rep max in the bench press and

>perform that very impressive 31 reps at 225 lbs. If anyone has an

>info, I'd love to hear about it...

>

>Ken Manning

>Scranton, PA

I am not disputing the results of Schroeder's training regimen but

why does a safety need a 531lb bench?

--

Gerald Lafon

Director of Coaching, Judo America San Diego

Coach, Mira Mesa Weightlifting Club

Web: http://www.judoamerica.com

[Guest guest]

Ken,

Last year I was lucky enough to have experienced

Jay's methods in person. He and his collegue, Dennis

, were gracious enough to loan their time and

expertise to us for a weekend. The bottom line with

Jay is developement of RFD. In essence if athlete A

can turn on his maximal strength faster than athlete B

then athlete A wins. For example if we both can bench

400 lbs. but it takes you 2 seconds to do so and it

takes me .5 seconds to do so then I am " stronger. "

His methods are simple and effective with emphasis on

" plyometrics. " Now this doesn't mean jumping up and

down on a box like most personal trainiers and

certifying organizations think, rather the athlete

must quickly absorb force and quickly redirect it in

order to achieve the proper training effect. One of

his favorite methods is the one where you described

dropping the bar in the bench press. This is called

" rebound becnh press " where the whole idea is to

absorb the load (with maximal gravitational pull)

quickly and press it back up with max velocity. This

truly gives a literal meaning to the " drop and catch "

method that Louie talks about in executing

dynamic beches. The " rebound " method also works great

with delt raises, plate raises, barbell curls, one arm

rows, GHRs, and squats.

The EDI (explosive, dynamic, iso-metric) is also

another one of Jay's bread and butter methods. I have

found that employing this method adds a great deal of

strength and muscle mass to athletes (vs. typical

repition method) in a short period of time. The

reasoning behind EDI is to maximize fast-twitch fiber

recruitment by way of using the isometric to maximally

recruit the slow twitch fibers. This way, during the

actual reps, the only fibers the body has to rely on

are the fast twitch fibers. I have found that using

this method for GHRs, dips, chest supported rows,

thick bar curls, and sit-ups is absolutely phenomenal.

Good Luck to you and your brother,

Pete Arroyo

Max Effort Training Systems

Chicago, Il

[Guest guest]

Ken,

Last year I was lucky enough to have experienced

Jay's methods in person. He and his collegue, Dennis

, were gracious enough to loan their time and

expertise to us for a weekend. The bottom line with

Jay is developement of RFD. In essence if athlete A

can turn on his maximal strength faster than athlete B

then athlete A wins. For example if we both can bench

400 lbs. but it takes you 2 seconds to do so and it

takes me .5 seconds to do so then I am " stronger. "

His methods are simple and effective with emphasis on

" plyometrics. " Now this doesn't mean jumping up and

down on a box like most personal trainiers and

certifying organizations think, rather the athlete

must quickly absorb force and quickly redirect it in

order to achieve the proper training effect. One of

his favorite methods is the one where you described

dropping the bar in the bench press. This is called

" rebound becnh press " where the whole idea is to

absorb the load (with maximal gravitational pull)

quickly and press it back up with max velocity. This

truly gives a literal meaning to the " drop and catch "

method that Louie talks about in executing

dynamic beches. The " rebound " method also works great

with delt raises, plate raises, barbell curls, one arm

rows, GHRs, and squats.

The EDI (explosive, dynamic, iso-metric) is also

another one of Jay's bread and butter methods. I have

found that employing this method adds a great deal of

strength and muscle mass to athletes (vs. typical

repition method) in a short period of time. The

reasoning behind EDI is to maximize fast-twitch fiber

recruitment by way of using the isometric to maximally

recruit the slow twitch fibers. This way, during the

actual reps, the only fibers the body has to rely on

are the fast twitch fibers. I have found that using

this method for GHRs, dips, chest supported rows,

thick bar curls, and sit-ups is absolutely phenomenal.

Good Luck to you and your brother,

Pete Arroyo

Max Effort Training Systems

Chicago, Il

[Guest guest]

Ken,

I've visited a facility on Burnsville Minnesota that has Jays Schroeder

name all over it and use Adam Archuletta's name all the time. The clams

made from the people that are trying to make money are amazing. I would

say they are trained more as salesman and not Guru's in training. Yet,

I've seen athletes at the top Div one level looking to go to the NFL

leave the place and have 2 tenths slower forty yard dash and lose

strength in 3 lifts.

I visit this facility with a high school strength

coach this trainer was trying to sell the high school he coached at on

training the student athletes. The sale pitch was a lot of jargon talk

that really sounded good but had no sound scientific basis and numerous

comments about anatomy and physiology were flawed. I'm please that the

strength coach for the school saw through this. All basis of the

training I saw in 8 athletes on that day is Negative, Shock, and

Isometric they work multiple types of strength using combinations of

all. I believe this is stated in supertraining, but to be used at a

smaller percentage of your training time. To use these styles a

majority of the time doesn't become effective. Due to the results I have

heard from numerous athletes. They liked something's in the training,

but the end result was did you get faster or stronger? The answer was

NO. They also made clams that Adam Archuletta was a very average athlete

and that they made him what he is today. So my question was, if Adam Is

average then you must have numerous other athletes that weight 200

pounds and bench 600 right. The answer was " No " . You use something that

this type of training offers but to be the foundation of you training is

a little much.

Cal Dietz,

Minneapolis, MN

USA

Re: Jay Schroedor and Adam Archuletta's

training...

>These are just 2 exercises that, according to Schroedor, has allowed

>Archuletta to attain a 530 lb one rep max in the bench press and

>perform that very impressive 31 reps at 225 lbs. If anyone has an

>info, I'd love to hear about it...

>

>Ken Manning

>Scranton, PA

I am not disputing the results of Schroeder's training regimen but

why does a safety need a 531lb bench?

--

Gerald Lafon

Director of Coaching, Judo America San Diego

Coach, Mira Mesa Weightlifting Club

Web: http://www.judoamerica.com

[Guest guest]

In reply to Jay's comment on Archuleta getting burned by Anquan

Boldin and another related comment regarding why a safety would have

to Bench 513 the answer is that neither of them really matters.

The most important thing Jay Schroeder did was move Archuleta up a

considerable number of spots in the NFL draft. Jumping one or two

rounds or even as little as 3-6 picks in the first round makes a huge

difference in the contract negotiations and $$$$ money that the

player receives. Archuleta was a solid player in college, and his

incredible combine numbers vaulted him in the draft. With the recent

discussions regarding football season and combine prep Archuleta and

Schroeder make an interesting case study. Whatever Schroeder did with

Archeleta was an incredible body of work. Based on what I've read

http://archive.profootballweekly.com/content/archives2001/features_200

1/nawrocki_061901.asp ) their working relationship prior to the draft

dated back 2-3 years. In the end, regardless of how well he plays on

a game to game basis, the amount of money Archuleta, and in turn

Schroeder, made off of his draft position signing bonus is probably

more than a lot of people on this list, including myself, make in a

few years of work.

Roe, CSCS

La Crosse, WI

>

> > Is anyone on the board familiar with Jay Shroedor's method of training?

> >

> > He gained a lot of attention a few years back for training Adam Archuletta,

> > the safety for the Saint Louis Rams. Adam's NFL combine numbers were some of

> > the best for a defensive back in the history of the combine. He bench

pressed

> > 225 for 31 reps; had a 39 " vertical leap; ran a 4.37 forty yard dash.

>

>

> While admitting that these figures are quite impressive, they sure haven¹t

> helped him as a player for St Louis. I saw dude get torched all day by

> Anquan Bolden the rookie wide receiver for the Phoenix Cardinals. Maybe

> he¹d do better traveling the globe as a 5-11 power freak show?

>

> Jay CPFT

> Pasadena, CA

[Guest guest]

<<<These are just 2 exercises that, according to Schroedor, has

allowed Archuletta to attain a 530 lb one rep max in the bench press

and perform that very impressive 31 reps at 225 lbs. If anyone has an

info, I'd love to hear about it...>>>

***Search the archives. EDI = Explosive, dynamic, isometric.

Staley wrote (archives):

>>As Adam will soon be out of Jay's hands so to speak, I believe the

idea is to achieve a long-term stabilization of the target motor

quality (maximal strength in this case). The following day, Adam

performed 470 pounds for 26 singles (missing a 27th single) in 61

minutes. His 1RM is in the 529-531 range I believe.

Some people have asked me about how Jay's approach may differ from

others. Here is what I understand so far:

1) High training frequency. Jay doesn't believe in the common

practice of training on Monday, resting on Tuesday, etc. Training

should be based on getting out of the comfort zone, not staying in

it. 9-15 sessions a week are common.

Many people would question the logic of this many sessions for

" average " lifters, but consider this: if you have an " average "

nervous system, then in a sense, your " maximal " efforts aren't so

maximal, compared to a talented lifter. In other words, it's like

you're a beginner- you can train more frequently because you aren't

accessing a high percentage of your true capacity.

You can extend this logic to inter-set rest intervals as well: you

can never achieve complete rest between sets, because if you wait for

fatigue to reach baseline, then neural activation will also have also

declined to the point where you can't use it to help you during the

next set. SO, many of us may take longer than optimal rests between

sets, thinking we need to recuperate from the extreme effort,

however, maybe a) your effort wasn't as extreme as you think and

you'd be better off taking advantage of the neural excitation from

the last set, than waiting for fatigue to diminish.

2) High training quality. " Anything below 90% is worthless. " This

doesn't apply necessarily to percentages of 1RM, but to anything-

percentage of maximal movement speed for any given resistance for

example.

3) Heavy use of active recovery, actually written into the program.

Vibromassage, ice massage, various nutritional and " nutraceutical "

agents, and pedagogical methods. Most people wouldn't tolerate some

of these methods, especially ice massage between sets and after

workouts. Requires multiple changes of clothes, etc!

4) This is my own interpretation, but I suspect Jay would tell you

that plyos are more effective than standard resistance training

(although he uses both). If you can find a way to increase forces,

use it.

5) Again putting words in Jay's mouth, but I believe he would tell

you that someone of average (read: almost all of us) fiber type

distribution wishing to get strong and/or fast needs to do everything

possible to avoid " downward " conversion of Type IIA fibers. A

noticeable feature of Jay's programs is that everything is either

very heavy or very fast- nothing in-between. There really is no

repeated effort method at all, although perhaps he would use this for

an athlete needing to get bigger.

6) Lots of static and static-dynamic work. I've been spending lots of

time in the bottom of the squat lately. Interestingly, here's where

" time under tension " may take on some functional meaning: even if

you're a squat fanatic, how much time do you spend in the bottom

(read: weakest, most vulnerable) position?

7) Jay uses electronic and hand-held timers to time the duration of

concentric repetitions.

8) Active use of electro-stim, although I'm not sure in what way it's

used.

9) Use of functional isometrics during the warm-up.

Much of the above is common knowledge of course, but how many people

do it? On the other hand, I have learned a few techniques from Jay

that I've NEVER seen or heard of anywhere. If Jay gives permission,

I'll share these with the group.

Hope this helps to answer some questions. As a parting thought, let

me just say that there may be more power in actually USING what's

already out there than always trying to find " new " or " secret "

knowledge!<<<

-------------

Carruthers

Wakefield, UK

[Guest guest]

" what Shroedor calls the EDI (not sure what that stands for) " >

> Ken Manning

> Scranton, PA

EDI = Explosive, Dynamic, Isometric (not necessarily in that order)

Bill Hartman

Indianapolis USA

[Guest guest]

The bottom line with Jay is developement of RFD. In essence

if athlete A can turn on his maximal strength faster than

athlete B then athlete A wins. For example if we both can

bench 400 lbs. but it takes you 2 seconds to do so and it

takes me .5 seconds to do so then I am " stronger. "

Kenny Croxdale

Rio Rancho, NM

Pete,

>

> This is " Explosive Strength Deficit " that Zatsiorsky talks about in his

> book, Science and Practice of Strength Training.

>

> This is another example of ESD from " Squatting--To Be Explosive, Train

> Explosive. "

" The gap between one's maximum power (developed in milliseconds) and

> maximum strength (developed in a second or longer) is called the Explosive

> Strength Deficit (ESD). " ESD shows the percentage of an athlete's strength

> potential that was not used in a given attempt. " (Zatsiorsky, 1995). Think of

> the Explosive Strength Deficit as a car race. Both cars have top speeds of 100

> mph (1RM). In a quarter mile race, car A is able to reach 65 mph (65% of

> 1RM). Car B is only able to reach 55 mph (55% of 1RM). Car A is able to

generate

> more power than car B. Therefore, Car A's deficit is 35 % (100-65=35). Car

> B's deficit is 45% (100-55=45). Consequently, 35% of car A's potential was not

> used compared to 45% of car B's. The smaller the gap in one's Explosive

> Strength Deficit percentage, the greater one's explosive power. "

>

> The EDI (explosive, dynamic, iso-metric) is also

> another one of Jay's bread and butter methods. I have

> found that employing this method adds a great deal of

> strength and muscle mass to athletes (vs. typical

> repition method) in a short period of time. The

> reasoning behind EDI is to maximize fast-twitch fiber

> recruitment by way of using the isometric to maximally

> recruit the slow twitch fibers. This way, during the

> actual reps, the only fibers the body has to rely on

> are the fast twitch fibers. I have found that using

> this method for GHRs, dips, chest supported rows,

> thick bar curls, and sit-ups is absolutely phenomenal.

>

> " EDI " is complex training. One basically supersets a strength movement with

> a speed or power movement to elicit a greater training effect. " Building

> Strength and Power with Complex Training "

> [http://www.strengthcats.com/complextraining.htm] echoes the same philosophy.

[Guest guest]

Cal

I agree with what you are saying. Jay Schroeder is

very secretive with his training. From people I have

talked to and have visited him always say the same

thing. He will tell you some of the things he does

but he never tells you everything. To me this sets

off the red flag. If what you are doing is so great

then do not be afraid to share it with others.

=====

" It is not the size of the dog in the fight

It is the size of the fight in the dog. "

Rick Lytle

Cleveland, Ohio

rlytle2000@...

[Guest guest]

Pete

You mentioned the EDI methods in your description of Jay Schroeder's

training program. How exactly is that method used. Is an isometric

contraction used first to fatigue the ST fibers and then immediately

followed by an explosive exercise? How long is the isometric portion?

Thanks

Jerdee

Minneapolis, MN

Re: Jay Schroedor and Adam Archuletta's

training...

Ken,

Last year I was lucky enough to have experienced

Jay's methods in person. He and his collegue, Dennis

, were gracious enough to loan their time and

expertise to us for a weekend. The bottom line with

Jay is developement of RFD. In essence if athlete A

can turn on his maximal strength faster than athlete B

then athlete A wins. For example if we both can bench

400 lbs. but it takes you 2 seconds to do so and it

takes me .5 seconds to do so then I am " stronger. "

His methods are simple and effective with emphasis on

" plyometrics. " Now this doesn't mean jumping up and

down on a box like most personal trainiers and

certifying organizations think, rather the athlete

must quickly absorb force and quickly redirect it in

order to achieve the proper training effect. One of

his favorite methods is the one where you described

dropping the bar in the bench press. This is called

" rebound becnh press " where the whole idea is to

absorb the load (with maximal gravitational pull)

quickly and press it back up with max velocity. This

truly gives a literal meaning to the " drop and catch "

method that Louie talks about in executing

dynamic beches. The " rebound " method also works great

with delt raises, plate raises, barbell curls, one arm

rows, GHRs, and squats.

The EDI (explosive, dynamic, iso-metric) is also

another one of Jay's bread and butter methods. I have

found that employing this method adds a great deal of

strength and muscle mass to athletes (vs. typical

repition method) in a short period of time. The

reasoning behind EDI is to maximize fast-twitch fiber

recruitment by way of using the isometric to maximally

recruit the slow twitch fibers. This way, during the

actual reps, the only fibers the body has to rely on

are the fast twitch fibers. I have found that using

this method for GHRs, dips, chest supported rows,

thick bar curls, and sit-ups is absolutely phenomenal.

Good Luck to you and your brother,

Pete Arroyo

Max Effort Training Systems

Chicago, Il

[Guest guest]

> In reply to Jay's comment on Archuleta getting burned by Anquan

> Boldin and another related comment regarding why a safety would have

> to Bench 513 the answer is that neither of them really matters.

>

> The most important thing Jay Schroeder did was move Archuleta up a

> considerable number of spots in the NFL draft. Jumping one or two

> rounds or even as little as 3-6 picks in the first round makes a huge

> difference in the contract negotiations and $$$$ money that the

> player receives. Archuleta was a solid player in college, and his

> incredible combine numbers vaulted him in the draft. With the recent

> discussions regarding football season and combine prep Archuleta and

> Schroeder make an interesting case study. Whatever Schroeder did with

> Archeleta was an incredible body of work. Based on what I've read

> http://archive.profootballweekly.com/content/archives2001/features_200

> 1/nawrocki_061901.asp ) their working relationship prior to the draft

> dated back 2-3 years. In the end, regardless of how well he plays on

> a game to game basis, the amount of money Archuleta, and in turn

> Schroeder, made off of his draft position signing bonus is probably

> more than a lot of people on this list, including myself, make in a

> few years of work.

Excellent point regarding Schroeder and Archeleta significantly improving

their monetary status. A great case study indeed. Good old American

capitalism at it¹s finest.

Jay C CPFT

Pasadena, CA

[Guest guest]

In a message dated 12/2/2003 11:33:22 AM Eastern Standard Time,

rlytle2000@... writes:

> To me this sets

> off the red flag. If what you are doing is so great

> then do not be afraid to share it with others.

There is nothing wrong with Mr. Schroeder being that way. He worked hard to

develop his program. He probably doesn't want others trying to duplicate it and

selling it as their own.

Shane Steinbach

TX USA

[Guest guest]

, thanks for sharing this. It's fascinating.

A couple things jump out at me:

• Consider the training effect induced by so many rest-pause single reps in one

session. Awesome.

• 9-15 weekly sessions - This is achievable when sessions are relatively brief

and

extreme emphasis is placed on quality of both work and recovery/restoration.

Eastern European coaches have used this approach for decades, but one must

essentially be a professional athlete with corresponding level of commitment and

motivation - i.e. off-season training is a full-time job.

• Inter-set rest intervals - Unless one is going to failure, repeatedly doing

RMs

or the pump and burn thing, my understanding is that acute (neural) after

effects

generally seem to last longer than metabolic fatigue (15+ min vs. 6-8 min).

Having

said that, careful attention to relief/recovery can further reduce the effects

of

fatigue and improve training quality. This can be addressed at different levels

of

the program: subdiving sets into brief clusters separated by rest pauses;

post-set

recovery ranging from at least 2-3 min up to 6-8 min; and organizing training

into

multiple, brief sessions distributed throughout the day.

• >90% training quality - Great rule of thumb if this is understood to mean

effort

at all prescribed workloads (as points out), not 90% of 1RM. Even at

submaximal weights, most athletes would be surprised to learn how quickly power

output drops 10% or more with just a few continuous reps. The bar may be moving

and fatigue imperceptible, but high threshold motor units are dropping out with

impulse and power levels reduced accordingly. Hence, the value of the

Euro-style

multiple sets @ 2-3 reps regardless of workload.

• Use of active recovery - This is probably the single most important paradigm

shift we need to achieve in the US. I'm as " Americanized " (read: ignorant about

this issue) as anyone, but am learning.

• Avoid downward conversion of fibers - According to Dr. Andy Fry at the

University

of Memphis Exercise Biochemistry Lab, young couch potatoes are the only

population where you find true IIB fibers. As soon as sedentary subjects start

doing training of any kind (strength or otherwise), IIBs start looking like

IIAs;

and of course IIB motor units are basically gone in the elderly. My take on

that

observation: First, the training programs conducted with sedentary subjects

tend

to be the RM type with as much metabolic as mechanical stress on the tissues, so

this isn't too surprising. Second, even pure strength/power athletes must have

the

requisite " special endurance " to perform enough high quality training to

stimulate

further adaptation, so some apparent IIA type metabolic activity isn't

necessarily

a bad thing. Likewise, typing methodology matters; histochemical or other

methods

may well reveal " upward " changes in ATPase, myosin chains etc. I think they key

point is that, once the athlete's metabolic profile is in a desirable range,

training should minimize the likelihood of further " downward " shifts. This

brings

us back to the high-quality rest pause approach, with minimal use of the

traditional repeated effort method.

Plisk

Velocity Sports Performance

Fairfield County, CT

--- carruthersjam wrote:

> ***Search the archives. EDI = Explosive, dynamic, isometric.

>

> Staley wrote (archives):

>

> >>As Adam will soon be out of Jay's hands so to speak, I believe the

> idea is to achieve a long-term stabilization of the target motor

> quality (maximal strength in this case). The following day, Adam

> performed 470 pounds for 26 singles (missing a 27th single) in 61

> minutes. His 1RM is in the 529-531 range I believe.

>

> Some people have asked me about how Jay's approach may differ from

> others. Here is what I understand so far:

>

> 1) High training frequency. Jay doesn't believe in the common

> practice of training on Monday, resting on Tuesday, etc. Training

> should be based on getting out of the comfort zone, not staying in

> it. 9-15 sessions a week are common.

>

> Many people would question the logic of this many sessions for

> " average " lifters, but consider this: if you have an " average "

> nervous system, then in a sense, your " maximal " efforts aren't so

> maximal, compared to a talented lifter. In other words, it's like

> you're a beginner- you can train more frequently because you aren't

> accessing a high percentage of your true capacity.

>

> You can extend this logic to inter-set rest intervals as well: you

> can never achieve complete rest between sets, because if you wait for

> fatigue to reach baseline, then neural activation will also have also

> declined to the point where you can't use it to help you during the

> next set. SO, many of us may take longer than optimal rests between

> sets, thinking we need to recuperate from the extreme effort,

> however, maybe a) your effort wasn't as extreme as you think and

> you'd be better off taking advantage of the neural excitation from

> the last set, than waiting for fatigue to diminish.

>

> 2) High training quality. " Anything below 90% is worthless. " This

> doesn't apply necessarily to percentages of 1RM, but to anything-

> percentage of maximal movement speed for any given resistance for

> example.

>

> 3) Heavy use of active recovery, actually written into the program.

> Vibromassage, ice massage, various nutritional and " nutraceutical "

> agents, and pedagogical methods. Most people wouldn't tolerate some

> of these methods, especially ice massage between sets and after

> workouts. Requires multiple changes of clothes, etc!

>

> 4) This is my own interpretation, but I suspect Jay would tell you

> that plyos are more effective than standard resistance training

> (although he uses both). If you can find a way to increase forces,

> use it.

>

> 5) Again putting words in Jay's mouth, but I believe he would tell

> you that someone of average (read: almost all of us) fiber type

> distribution wishing to get strong and/or fast needs to do everything

> possible to avoid " downward " conversion of Type IIA fibers. A

> noticeable feature of Jay's programs is that everything is either

> very heavy or very fast- nothing in-between. There really is no

> repeated effort method at all, although perhaps he would use this for

> an athlete needing to get bigger.

>

> 6) Lots of static and static-dynamic work. I've been spending lots of

> time in the bottom of the squat lately. Interestingly, here's where

> " time under tension " may take on some functional meaning: even if

> you're a squat fanatic, how much time do you spend in the bottom

> (read: weakest, most vulnerable) position?

>

> 7) Jay uses electronic and hand-held timers to time the duration of

> concentric repetitions.

>

> 8) Active use of electro-stim, although I'm not sure in what way it's

> used.

>

> 9) Use of functional isometrics during the warm-up.

>

> Much of the above is common knowledge of course, but how many people

> do it? On the other hand, I have learned a few techniques from Jay

> that I've NEVER seen or heard of anywhere. If Jay gives permission,

> I'll share these with the group.

>

> Hope this helps to answer some questions. As a parting thought, let

> me just say that there may be more power in actually USING what's

> already out there than always trying to find " new " or " secret "

> knowledge!<<<

>

> -------------

> Carruthers

> Wakefield, UK

[Guest guest]

I am also interested in this and have a couple more questions to add

to the ones below. Any rest between the isometric and the lift? How

many sets/reps of the exercise are performed after the isometric

hold? I assume you repeat the isometric hold with every set.

Thanks.

Liu,

Auckland, New Zealand

> Pete

>

> You mentioned the EDI methods in your description of Jay Schroeder's

> training program. How exactly is that method used. Is an isometric

> contraction used first to fatigue the ST fibers and then immediately

> followed by an explosive exercise? How long is the isometric

portion?

>

> Thanks

>

> Jerdee

> Minneapolis, MN

>

> Re: Jay Schroedor and Adam Archuletta's

> training...

>

>

> Ken,

>

> Last year I was lucky enough to have experienced

> Jay's methods in person. He and his collegue, Dennis

> , were gracious enough to loan their time and

> expertise to us for a weekend. The bottom line with

> Jay is developement of RFD. In essence if athlete A

> can turn on his maximal strength faster than athlete B

> then athlete A wins. For example if we both can bench

> 400 lbs. but it takes you 2 seconds to do so and it

> takes me .5 seconds to do so then I am " stronger. "

>

> His methods are simple and effective with emphasis on

> " plyometrics. " Now this doesn't mean jumping up and

> down on a box like most personal trainiers and

> certifying organizations think, rather the athlete

> must quickly absorb force and quickly redirect it in

> order to achieve the proper training effect. One of

> his favorite methods is the one where you described

> dropping the bar in the bench press. This is called

> " rebound becnh press " where the whole idea is to

> absorb the load (with maximal gravitational pull)

> quickly and press it back up with max velocity. This

> truly gives a literal meaning to the " drop and catch "

> method that Louie talks about in executing

> dynamic beches. The " rebound " method also works great

> with delt raises, plate raises, barbell curls, one arm

> rows, GHRs, and squats.

>

> The EDI (explosive, dynamic, iso-metric) is also

> another one of Jay's bread and butter methods. I have

> found that employing this method adds a great deal of

> strength and muscle mass to athletes (vs. typical

> repition method) in a short period of time. The

> reasoning behind EDI is to maximize fast-twitch fiber

> recruitment by way of using the isometric to maximally

> recruit the slow twitch fibers. This way, during the

> actual reps, the only fibers the body has to rely on

> are the fast twitch fibers. I have found that using

> this method for GHRs, dips, chest supported rows,

> thick bar curls, and sit-ups is absolutely phenomenal.

>

> Good Luck to you and your brother,

>

> Pete Arroyo

> Max Effort Training Systems

> Chicago, Il