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Article & Video Discussion / Re: Triple BW
« on: July 06, 2012, 07:21:55 pm »
Yes he is and he has been lifting for awhile.
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Strength, Power, Reactivity, & Speed Discussion / Re: Would you guys recommend I deadlift instead of RDL?
« on: July 05, 2012, 01:18:34 pm »
Kind of an old post but it should be noted that at API they build there athletes almost exclusively around Romanian Dead Lift (RDL). Due to its implications in activating the gluteus /hamstrings (when done properly). Of course none of there athletes are much concerned about picking anything heavy up off the ground or having big quads. They are much more concerned with the posterior chain and it role in speed/quickness on the field of play.
I was also surprised when Tim Hightower mentioned to me that the most of the strongest guys on the team "are not ones." Meaning they aren't the starters, but backups or 2nd or 3rd team guys.
I was also surprised when Tim Hightower mentioned to me that the most of the strongest guys on the team "are not ones." Meaning they aren't the starters, but backups or 2nd or 3rd team guys.
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Strength, Power, Reactivity, & Speed Discussion / Re: From a strictly speed/explosiveness/jumping standpoint...
« on: May 23, 2012, 09:47:00 am »
Do your self a favor and learn to snatch (if you want to build explosive power), rather than trying to isolate utilize an exercise that causes triple extension.
As for sprinting getting out of the blocks can be "built" in a gym but thats not where races are won, you want a higher top speed. To get that you, are going to have to actually sprint.
Also I think you should build, or buy a program that allows you to concentrate on one thing at a time, finish that program, delaod and then go onto jumping or sprinting etc. Isolate and concentrate.
What you are wanting to do is prepare for any random task( i.e. running, jumping, explosiveness). However, preparing for any random task is not the same as randomly preparing for any task, get a planned, defined program and commit.
As for sprinting getting out of the blocks can be "built" in a gym but thats not where races are won, you want a higher top speed. To get that you, are going to have to actually sprint.
Also I think you should build, or buy a program that allows you to concentrate on one thing at a time, finish that program, delaod and then go onto jumping or sprinting etc. Isolate and concentrate.
What you are wanting to do is prepare for any random task( i.e. running, jumping, explosiveness). However, preparing for any random task is not the same as randomly preparing for any task, get a planned, defined program and commit.
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Strength, Power, Reactivity, & Speed Discussion / Re: squatting below 90 degrees
« on: May 23, 2012, 09:13:26 am »
If I feel any unusual sensations in the knee after a hard workout I would Game Ready that knee. If you don't have access to a game ready a cold tub is probably even better. Any water between 48-60 degrees seems to really help.
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Strength, Power, Reactivity, & Speed Discussion / Re: Usain Bolt Slow Motion - Max Speed Phase
« on: May 23, 2012, 09:07:31 am »
Are you saying that your hip flexors aren't able to keep your knee elevated? You should be able to stand tall on one leg (pulling your high knee up as high as it can go), after letting go of the knee it should only drop 1-3 inches. As for these drills I personally would start with marching on the balls of the feet. Concentrating on driving the balls of the feet into the ground for as short duration as possible yet applying as much force in that short time.
You should eventually get good enough at it where you experience a "pop" where your body starts leaving the ground slightly (similar to a bound), even though your contacting the ground with a straight leg and a dorsal flexed foot. This pop is how I was able to develop a high knee when sprinting (though you aren't covering much distance in this drill). It goes without saying that your arms are swinging in cadence with your feet.
You can also try and progress this thing by doing ankle step overs, followed by low calf step overs, followed by knee step overs all the time keeping the same cyclic cadence. For some people starting out with a more natural progression of high knee makes this easier to comprehend.
Just my 2 cents.
You should eventually get good enough at it where you experience a "pop" where your body starts leaving the ground slightly (similar to a bound), even though your contacting the ground with a straight leg and a dorsal flexed foot. This pop is how I was able to develop a high knee when sprinting (though you aren't covering much distance in this drill). It goes without saying that your arms are swinging in cadence with your feet.
You can also try and progress this thing by doing ankle step overs, followed by low calf step overs, followed by knee step overs all the time keeping the same cyclic cadence. For some people starting out with a more natural progression of high knee makes this easier to comprehend.
Just my 2 cents.
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Introduce Yourself / Re: FNG
« on: May 22, 2012, 07:38:44 am »sick username, welcome.
curious, how was your experience at API?
peace
Thanks, Im a fan of your work. My experience at API was good however I would say that any amount of time spent at API should be immediately followed up with a serious d-load week. Im of the opinion that corrective movement session, followed by a 1.5 hour Olympic Lifting based workout, followed by cold tub, followed by movement and turf agility drills (1.5 hours), followed by some type of metabolic conditioning (within your pre determined VO2 "zone") followed by cold tub, is overtraining.
Yet I do understand that the clientele are mostly agents of athletes or teams who want to quickly prepare an athlete who may have been sedentary do to injury, free agency, or get them ready for a draft. They do a good job of locating whatever weakness you have and trying to train your weakness (core stability, inflexibility, injury recovery, power symmetry etc.)
A few of my constructive criticisms is obviously the day in, day out volume of work and its ability to cause a neurologically overtrained state. (for which cold tub contrasts, foam roller therapy, and physical therapy do almost nothing to help). I didn't care for the constantly trying to shove EAS products down your throat (every 3 hours they have a protein shake with your name on it), as Im a big fan of just eating real food.
Overall it was good training, they're very knowledgable and accommodating, just be ready to do work. Some people don't like individual attention from strength coaches on every little thing they do, I found it easier to stay motivated that way. They also had a program called the Eagle, or Fallen Eagle program ( i can't remember the name now) for these special forces guys, that had been blown up or shot in the line of duty. They take these guys all full of scars, shrapnel and injuries over a few months they send them back to work stronger, faster and leaner. I give mad respect to API for running a program like that to true warriors.
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Introduce Yourself / Re: FNG
« on: May 22, 2012, 06:52:57 am »Where'd you meet the sprinters from west Africa and what involvement did you have with them?
Always good to see new members on this site. Sometimes you get heated debates but for the most part everybody on here is pretty chill.
I met the West Africans (two of them) on a cross training trip in San Diego. Much of what I did with them involved what I suppose you'd call patterns of over-reaching sprinting. Which I later experimented with incorporating stimulation just prior to the sprint. Interestingly they both showed up with a surprising amount of muscle mass despite claiming having almost never touching weights. Other things that surprised me was how inflexible one of them in particular was.
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Article & Video Discussion / Re: Manthropology: The Science of Why Modern Man is Not What He Used to Be
« on: May 20, 2012, 12:07:24 am »
This was one of the best books I read this year. 10,000 Year Explosion is another good one if you want to depress yourself with how pathetic of a race we've become.
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Introduce Yourself / FNG
« on: May 19, 2012, 01:01:32 pm »
Greetings,
Im a new comer to this site after being a lifelong physical culturalist. I have always been intriuged by increasing athletic performances in relation to recruiting more muscle fibers (since humans seem to be able to only access 50% or so), primal nutrition, and differences in race on athletic ability and genetic potential.
I am an athlete first and foremost and recently returned from a month long trip at API (Athletes Performance Institute) where I re invigerated my desire to keep pushing the envelope instead of just of maintaining what I have to keep collecting a paycheck until Im to old.
I was immediately drawn to this site due to it openness and freedom of information, I feel I may be able to contribute in the areas of nutrition and sprinting specifically ( as I was fortunate to have access and interaction/training with multiple Sprinters from west Africa).
Ive never tried to slam dunk, just always assumed I could not, after snooping around on this site I got the itch to try and found that I can actually dunk a tennis ball with either hand. I hope to start implementing some of the routines found on here to upgrade the size of the balls Im using.
Im a new comer to this site after being a lifelong physical culturalist. I have always been intriuged by increasing athletic performances in relation to recruiting more muscle fibers (since humans seem to be able to only access 50% or so), primal nutrition, and differences in race on athletic ability and genetic potential.
I am an athlete first and foremost and recently returned from a month long trip at API (Athletes Performance Institute) where I re invigerated my desire to keep pushing the envelope instead of just of maintaining what I have to keep collecting a paycheck until Im to old.
I was immediately drawn to this site due to it openness and freedom of information, I feel I may be able to contribute in the areas of nutrition and sprinting specifically ( as I was fortunate to have access and interaction/training with multiple Sprinters from west Africa).
Ive never tried to slam dunk, just always assumed I could not, after snooping around on this site I got the itch to try and found that I can actually dunk a tennis ball with either hand. I hope to start implementing some of the routines found on here to upgrade the size of the balls Im using.
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