Our guest today is 罗伯·阿塞斯, track coach at 首页wood-Flossmoor High School.\u00a0 Rob has 17 years of coaching experience, and has been a regular speaker and writer in the realms of track and field, plyometrics and speed training.\u00a0 He previously appeared 上 episode #95 and #196 of the podcast. One of the more fascinating ideas that I\u2019ve been working with over time, as a coach, has been the idea of using a \u201clong-burst\u201d training movement of around 10-30 seconds, to help improve the power output of \u201cshort-burst\u201d movements, such as a jump or short sprint.\u00a0 Dr. Mark Wetzel spoke about this in depth 上 a recent episode and his take 上 it has confirmed things that I\u2019ve seen anecdotally for some time, as well as read up 上 years ago in the mysterious \u201cGreatest Sports Training Book Ever\u201d by \u201cDB Hammer\u201d with the \u201cAN1\u201d and \u201cAN2\u201d bracket systems. Rob has taken those bracket systems and has done some creative training work with them recently, where he has also infused \u201cinfinity walks\u201d which Dan Fichter talked about 上 a recent episode, into the mix.\u00a0 Rob talks about that today, as well as ways that this concept can be taken creatively for track and field athletes.\u00a0 In the second half of this show, Rob and I talk plyometric concepts, and how to build bounding and plyometric training \u201cfrom the feet up\u201d and \u201cfrom ground contact times upward\u201d. Today\u2019s episode is brought to you by SimpliFaster and Lost Empire Herbs. View more podcast episodes at the podcast homepage. Head to www.lostempireherbs.com\/justfly for 15% off of your purchase! Timestamps and Main Points Catching up with the struggles of being a high school coach in this period of history How Rob has been creating workouts with complementary energy system brackets (i.e. a speed-endurance energy system work recovering a sprint system, and vice versa) Ideas 上 how to optimize track and field events based off of game play and opposing energy systems How Rob has observed warmup preferences and tendencies based 上 an athlete\u2019s neurotype Rob\u2019s take 上 teaching bounding and bound progressions, as well as ideas with bounding with different foot strike emphasis Using power metrics in conjunction with bounding using the Muscle Lab Contact Grid, as well as contact time based bound teaching ideas How Rob manages contact times for depth jumping, hurdle hops and traditional plyometrics How Rob\u2019s thoughts 上 speed training have evolved over the last few years, as well as \u201cbleed\u201d versus \u201cblast\u201d methods in working flying 10 sprints \u201cA typical thing we\u2019ll do right off the bat; we\u2019ll do an altitude drop, something intense, then they\u2019ll go into doing something like a speed Russian lunge for 30 seconds, and then they\u2019ll go into doing an infinity walk, or crawl or carry, for about 90 seconds, and then they\u2019ll do something to failure, like hanging from a bar or doing a cross-crawl superman or something like that; something that falls into 上 e exercise recovering another\u201d \u201cOne thing that might be overlooked the most 上 the infinity walk is the vision component\u201d \u201cI\u2019ve thought about the idea of, do a couple of (high or long) jumps, then go to a basketball court and play 3 上 3 real quick (and then come back to do more jumps)\u201d \u201cWe would just give athletes at the start of practice 上 a Friday an option to do whatever they wanted to do in the warmup.\u00a0 The type 1\u2019s would always do something where they were competing.\u00a0 The Type 2\u2019s, it would depend who they were hanging out with.\u00a0 The type 3 would literally go through the same warmup they would go through every day\u2026 if you just give athletes 10 minutes and watch what they do, it tells you basically what they are\u201d \u201cWe work heel to toe 上 a low intensity (to teach bounding)\u201d \u201cI think you have to rotate through the ball of the first metatarsal when you are doing the lateral bound; you are also getting more of the lateral sling involved with it\u201d \u201cAny time you can hone in 上 a specific body part and get them some body awareness, that\u2019s helpful, because athletes are really lacking in awareness these days\u201d \u201cThe first couple of weeks we\u2019ll do light barefoot bounding, so they can get better sensation, so they can feel the heel\u201d \u201cYou are going to see more of a forefoot contact for .2 seconds and below, and anything that is above, you are going to get more of the heel involved\u201d \u201c(The shift 上 to the ball of the foot in jumping) That\u2019s the moment of truth\u201d About 罗伯·阿塞斯 罗伯·阿塞斯 has 17 years of experience teaching mathematics and coaching track and field at 首页wood-Flossmoor High School. He\u00a0also has coached football and cross country. Additional writing of his can be found at Simplifaster, Track Football Consortium, and\u00a0ITCCCA. He can be reached via e-mail at email@example.com or 推特\u00a0@HFJumps.