Today\u2019s guest is Dr. 唐纳德·朱, performance coach and physical therapist, as well as legendary track and field coach at UC Hayward in the 1980\u2019s.\u00a0 Dr. Chu wrote the landmark book \u201cJumping Into Plyometrics\u201d, which was 上 e of the first in my own bookshelf that I had even in high school.\u00a0 The special exercise of doing a depth jump into a basketball dunk was 上 e that inspired many creative variations of my own doing and with my athletes. Dr. Chu has developed an extensive reputation in the field of sports rehabilitation and in the areas of fitness and conditioning. He has been credited with bringing "Plyometric Training" to the attention of the athletic world through his application of theoretical knowledge into practical demonstrations. I\u2019ve heard from more than 上 e experienced track coach in the last few years just how successful Dr. Chu\u2019s jumpers were at UC Hayward, and I was very excited to ask him questions regarding his training methods.\u00a0 If I\u2019ve learned anything over the years, it is that \u201cif a method works, it works\u201d, and the science will eventually catch up with it.\u00a0 I think there is a lot of gold that came out of the 1980\u2019s in training and coaching that we are missing out 上 today.\u00a0 If you just look at some of the national and state record books, you can see so many outstanding performances from this era, despite all the \u201ctraining advances\u201d we have gone through. On the show today, Dr. Chu and I talk about quantifying and implementing plyometrics, jump training, Russian training methods, keystone workouts, and much more.\u00a0 For anyone interested in defying gravity, as well as paying respect to the prime training methods of decades past, this is an amazing show. Today\u2019s episode is brought to you by SimpliFaster, supplier of high-end athletic development tools, such as the Freelap timing system, kBox, Sprint 1080, and more. View more podcast episodes at the podcast homepage. Key Points: \tDonald Chu\u2019s background in the field \tHow Dr. Chu learned plyometric training and integrated it into his first works \tAspects of Dr. Chu\u2019s plyometric program \tWeightroom approaches for training jumpers \tPeriodization and the approach to ground contact time in plyometrics throughout the training season \tOrdering of strength and plyometric work in terms of emphasis in the yearly, and multi-year plan \tImportant benchmarks Dr. Chu wanted athletes to accomplish in training in the jumps \tTraining athletes in single vs. double leg jumping \tChu\u2019s favorite strength exercises for sprinting and jumping that have fallen out of style \u201cThe Russians had an absolute philosophy; we will be stronger than you\u201d \u201cWhat I challenged the kids with 上 plyometrics was not the normal things people look at, our training was based off of how fast can you be off the ground \u201cI felt like quarter squats were fairly transferable to the high jump event\u201d \u201cI had some (high jump) kids where we had 700lb marks in the safety racks, where they were able to quarter squat that much\u201d \u201cWe would do some box drills, set up some 18 inch boxes, and put then so far apart, and put a switch mat in between.\u00a0\u00a0 When the athlete hit the switch mat and then went to the next box, we\u2019d have a recording of the ground contact time\u201d \u201cOne of the things I did with my (high) jumpers was time their approaches\u201d \u201cI would want my jumpers to complete a workout with 5x100m bounding, sustaining good technique\u201d \u201cMy advice to a basketball player would always be land 上 two legs, don\u2019t try to land 上 上 e\u201d \u201cHigh jump we tended to do more single leg bleacher jumps\u201d \u201cOne of the tests Russians used to assess sprinters was the 25 meter single leg hop for speed\u201d \u201cOnce you get better at a single leg bound, look what happens when they push off the mound when they throw\u201d \u201cIt\u2019s not about getting up in the air, it\u2019s about getting across the ground, and its that concept, when kids start to realize that there are vertical and horizontal components to everything they do, they start to differentiate between the two\u201d \u201cI saw two international level triple jumpers bang out sets of 10 razor curls like it was nothing\u201d \u201cI see a lot of kids with patella-femoral syndrome, knee pain.\u00a0 I\u2019ve rehabbed those by strictly working the posterior chain\u201d About Dr. 唐纳德·朱 Dr. Chu has developed an extensive reputation in the field of sports rehabilitation and in the areas of fitness and conditioning. He has been credited with bringing "Plyometric Training" to the attention of the athletic world through his application of theoretical knowledge into practical demonstrations. Dr. 唐纳德·朱 has published six books, (including "Jumping into Plyometrics", now in its 2nd edition), written articles in referred journals and contributed chapters in many other books. His lectures 上 Plyometrics and other topics in Sports Medicine have been heard throughout virtually every state and many foreign countries over the past decade.