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Comment by Donnell Boucher on February 21, 2011 at 6:25pm
ps - Gunthor had it figured out a LONG time ago...definitely one of the smart guys.
Comment by Karsten Jensen on February 21, 2011 at 11:01am

Hi Donnell,

It is my experience that in the field of strength and conditioning, results are producing with very different approaches and I think that your comment underline that (I expect that you see the general approach work too).

To try and clarify my position somewhat, I don't always choose exercises that has spatial and temporal characteristics similar to the sport event. I do, through the use of basic biomechanical knowledge, make sure that every exercise I suggest for the athlete is specific to the athletes current physical status and their goal.

I have seen this approach work in athletes from so far 20 different sports, in most cases on the international level.



Comment by Michael Lucchino on February 21, 2011 at 10:50am
To added to Donnell Boucher's comment, please read Jim Kielbaso's post about movement training. Here's the link:
Comment by Donnell Boucher on February 21, 2011 at 8:19am

"I find the this principle of specificity is one of the most POWERFUL principles in program design."


We find the principle of specificity to be one of the most abused, misunderstood and bastardized concepts in program design...and Karsten your comments solidify that.


we are General Physical Preparedness coaches...the only true specific activity is an athlete's respective sport itself.

Comment by Adam Lang on February 21, 2011 at 8:02am

i know the training is old, but i like a lot of the things werner gunthor did in training. you can find it on youtube.


sorry for the semi off topic conversation Joe...since you train throwers, what're your thoughts??

Comment by Adam Lang on February 21, 2011 at 7:57am
I agree more with Jason to be honest. I think making things too "sport specific" in training is actually counter productive. I do realize the impact that joint angles and firing patterns have on performance and in training, but I still think the big movements (clean, snatch, jerk, sqt...) should form the basis of most training.
Comment by Jason Roe on February 20, 2011 at 1:19pm
A four minute video cannot begin to demonstrate all facets of their year round program. While specificity is certainly important exercise variables need to be changed day to day, week to week, month to month, and year to year for each individual athlete to bring forth adaptations. Exercises are important, but it is more important to evaluate how all the training variables come together in a training system that makes the system effective in improving performance.
Comment by Karsten Jensen on February 20, 2011 at 9:25am

Hi Adam - In my opinion it is about specificity. Without trying to be a shot put specialist, the force is derived primarily from one leg at a time and is expressed through one arm. IT is well known that muscles fire specifically to the movements in which they are used (I orignally learned this from the book "Strength and Power in Sport", blackwell science). Your question implies that a standing cable push is not high load, high velocity or high power - the movement can be all of those things if the weightstack is big enough (Just to make sure that we talk about the same exercise check the link)http:// ..other variations of the st low cable push can be way more explosive than I am showing there. For example, you can initiate the push with a stomping type of movement similar to that of a power jerk.  How heavy can you go? According to my experience about a 3RM, which for many athletes I have trained is around 170-190 pound through one arm (none of these athletes are big).

Still based on the principle of specificity, it would be my opinion that there is transfer from forexample a power jerk to a shot put, but it is also my opinion that a standing low cable push would transfer more.

I hope that answered your question :-)



Comment by Adam Lang on February 19, 2011 at 1:35pm
Sorry to detract a bit from your video Joe...but, Karsten how would a standing low cable push be more important to a shot putter than a high load, high velocity, high power movement such as a power jerk, for example.
Comment by Karsten Jensen on February 18, 2011 at 1:00pm

The energy in the training room is great and many of the athletes are showing great levels of strength and power! Joe, I know that you have not asked my opinion, but here it is anyway :-)


I find that there are way to many bilateral exercises in this program, considering that it is a track and field. Most track and field is unilateral AND most/all track and field activities includes rotations, which was hardly included in this program. I used to think that you can't go heavy on unilateral exercises - UNTIL I STARTED having my athletes do it! Walking lunges dragging a sled, Single LEg squats, Step Ups, Standing Low Cable Push (should be #1 exercise for shot putters). Emg studies show that muscles fire EXTREMELY specific to how they are used (principle of functional differentiation) and I find the this principle of specificity is one of the most POWERFUL principles in program design.

Karsten Jensen, Msc Exercise Phys, Strength Coach, Author of The Flexible Periodization Method, 

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