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Author Topic: Extreme Isometrics PodCast  (Read 20280 times)

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slj

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Re: Extreme Isometrics PodCast
« Reply #15 on: September 24, 2009, 10:04:01 pm »
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Specifically they get more sore.  Since I've gotten faster my calves and achilles get murdered by running - also get sick buttlock after. The buttlock goes away quickly but I haven't quite figured out how to get the calves to recover quickly. But also, I used to seem to be able to 'run through' the soreness better. More of a tempo-itis kind of deal before. I thought it would be the opposite effect. I think it's just because I'm able to go faster so I do more damage.
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Alex V

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Re: Extreme Isometrics PodCast
« Reply #16 on: September 25, 2009, 08:11:56 pm »
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interesting regarding the calves.  west noted that his sprinters lost ankle stiffness.  maybe they were generating more force and did not develop stiffness in relation to the speed/force improvements.  west mentioned that as a result he began adding in the low squat foot jump to fix this.

how many positions were you doing a day and which ones.

I have also noticed a ton of glute recruitment when you go back to normal lifting.  your ass really lights up.  I began using extreme isos and the wgf core progressions as my gpp phase and it seems pretty effective.

i should add that i do the ghr differently than schrieder.  in pics of his people they hold with the hip bent and knee bent.  we keep the hips locked and focus on firing the glutes to drive the hips forward and pulling up on the pelvis with the lower abs.  the knees are bent at a 45 degree angle.  in essence you are at the worst biomechanical position. 

we do them this way because it really hammers home how to use your abs to control pelvic position. 

this has had a ton of transfer onto the track and field of play.  everyone wants to let the butt kick out.  this shuts the glutes off on the exercise and turns it into a hamstring driven movement versus teaching the glutes to drive the hips
« Last Edit: September 25, 2009, 08:18:39 pm by Alex V »
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slj

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Re: Extreme Isometrics PodCast
« Reply #17 on: September 25, 2009, 11:31:31 pm »
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On the GHR iso - I just started it the other day with the hips locked straight and torso as close to parallel to ground as I could get. I felt the glutes and abs take over, and this beat up my calves. Maybe my calves are just weak, but it could also be because this was after a practice.

Sometimes twice per day but usually once:
Pushup (just started up again about a week ago - used to do them a lot but was doing them wrong)
Lunge (I'm around 4-4:20 on a hard 'version' using two platforms to elevate feet)
Wall squat (5 minutes for awhile)
Single leg squat (5 minutes each - to remedy tight quads)

I use the extreme ham stretch for warmup on the field right before practice


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Alex V

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Re: Extreme Isometrics PodCast
« Reply #18 on: September 27, 2009, 01:02:24 pm »
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try the ghr isos at the mid point with the knees bent at 45 degrees.  fun
« Last Edit: September 28, 2009, 04:14:44 pm by Alex V »
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Slowman

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Re: Extreme Isometrics PodCast
« Reply #19 on: October 01, 2009, 04:46:46 pm »
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Sjl,

Are you doing a full 5 mins before practice and after practice? Or is the one prior to practice shorter and the one after the full 5 mins?
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adarqui

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Re: Extreme Isometrics PodCast
« Reply #20 on: October 02, 2009, 02:34:54 am »
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liked it alexv.. very technical.. i mean, im not going to implement them but very detailed..

good job mang.

i would think you would see differences between 1 x 5 minute, and 5 x 1 minute holds though.. weird..

peace
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Slowman

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Re: Extreme Isometrics PodCast
« Reply #21 on: October 02, 2009, 10:50:20 am »
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Alex,

During the wall squat, it's normal to slowly slip down the wall correct? I tried them out and found that I'm pulling my hips away from the wall. I think this happens when my glutes disengage, but I'm not sure. Have you had this happen with any of your athletes?
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