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Topics - FP

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1
Strength, Power, Reactivity, & Speed Discussion / Hip Hinge mechanics
« on: March 26, 2023, 09:04:55 pm »
https://www.youtube.com/watch?v=WihPXoSVkiw&t=845s

So this guy (Neil Haliman, not the guest speaker) is one of the more well known people with a PRI certificate that makes cool videos about it. I thought this discussion was pretty cool, and the exercise that is displayed had a really profound effect on my mechanics. Apparently, normally my low back and hips have a significant degree of movement with my femurs during jogging, sprinting, jumping etc and even the deadlift.

Doing a variant of this exercise off of blocks, I was able to keep the hips and spine entirely stable, hinging as a whole unit along with the upper body (basically an RDL, but it feels different for me). I just noodled around with it and found that my femur hyperextension RoM increased during gait. I'm not sure how sustainable these sorts of mechanics are with my PCL tear, I find myself gravitating back towards the old pattern (maybe also because of how much more development went into that pattern).

One thing the guest speaker says: people who have altered mechanics different from the kind he is explaining can't get the upper body to "stack", an optimized sprinting position. I think he also makes a point about better CoD mechanics. Really need to rewatch it and take some notes.

2
Strength, Power, Reactivity, & Speed Discussion / Essentials of S&C: Speed and Agility Training
« on: March 12, 2023, 04:09:07 am »
So I've been studying to get certified as a trainer and been doing a final review of the textbook, wanted to share some points I thought were important from the chapter on speed and agility training
It's mostly more well known, pretty straight forward or not super practical stuff, but I have added a "***" to stuff that I found of particular interest


GCT ranges:
-Maximal contraction for a lift (300+ ms)
-Agility (230 - 250 ms)
-Change of Direction (440 - 722 ms)
-Acceleration (170-200 ms)
---Second step averages (novice - 223 ms,  elite - 123 ms)
-Top Speed (90-110 ms)
--- averages (novice - 101 ms, elite - 87ms)


Misc training information:

Strength Training - one adaption is increased neural drive - faster rate and amplitude of impulses being sent from nervous system to target muscles. Improvements mean an increased rate at which action potentials occur
Plyometric Training - enhances excitability of high threshold motor units

The Stretch Reflex (SSC)
-Performing a movement with a stretch reflex is a completely separate capability from max strength.
-Acute adaptions of the SSC - increase efficiency and impulse via elastic energy use
-Chronic adaptions of SSC - upregulate muscle stiffness and enhance activation
-Plyometrics and heavy resistance training (for both: emphasize technique, brief work bouts, high rest) can both train the SSC

*** Adaptions and MU recruitment patterns for an eccentric contraction are different than those for concentric ones. Adaptions from eccentric training appear to be specific to the velocity of eccentric loading.


Speed

"The amount of vertical force applied to the ground during stance phase may be the most critical component of improving speed. In addition, these forces must be applied to the ground in the shortest period possible."
*** Elite sprinters manage to generate high levels of vertical force quickly, during the first half of a ground contact. Nonelite sprinters tend to have a more gradual buildup of force generation.
-Why? One study suggests that there is an optimized knee height at max flexion during swing phase that then allows an efficient force application during the GCT that follows.

-Stride length and stride frequency are slightly longer and slightly faster during top speed in higher level sprinters.
-Elite sprinters reset of the swing leg takes about the same time as non-elite.

-emphasize merging max strength and speed-strength
-Especially important are to display forces and velocities similar to those found in sprinting: hang clean, snatch, thigh variations - offer most benefit to rate coding, firing frequency and type II fibers


Change of Direction and Agility

shown to improve with:
-low center of mass height
-increased hip extension velocity
-increased braking and propulsive impulses
-increased knee flexion when entering CoD
-decreased trunk angular displacement entering CoD
-increased lateral trunk tilt (during 180 CoD's)

psychological components:
-anticipation
-visual scanning
-pattern recognition
-decision making accuracy and speed

cues for CoD:
braking:
-control trunk during deceleration
-reorient trunk to CoD angle
-body lean, alignment of body
-enter and exit with lower center of mass
leg action:
-avoid stiff-legged force absorption style
***-focusing on cues related to ground and not body parts has been shown to improve CoD

-well rounded approach to training, including isometric, dynamic and in particular eccentric strength is recommended
*** -training that allows the neuromuscular system to adapt to rate of loading during the braking phase must be specifically trained with high velocity eccentric contractions: drop landings, loaded jump landings, catch of power clean and snatch
-development of agility with random programming and only sport-specific methods such as games has been shown to be less effective

3
Track & Field / Bromell vs Lyles 60m
« on: February 08, 2023, 04:52:12 pm »
<a href="http://www.youtube.com/watch?v=XWpyNcoOyes" target="_blank">http://www.youtube.com/watch?v=XWpyNcoOyes</a>

Really love this matchup. Bromell has been a long time favorite, his form was something I thought was really intriguing a few years back. He had this perfectly upright, hips perfectly stable sort of form that no one else did.
It looks like recently he has taken a more rounded upper back to utilize the upper traps to help with the arm swing, which I'm not sure about. Intuitively I believe it could lengthen the arm swing at the start to better counterbalance the longer GCT's of the leg drive, but I could be wrong.

Lyles has a kind of elegance to his run, have some theories but not certain of any of them, so will not share. What I can say definitively though: compare their knee action and angles at the last 10m at the peak of their swing phases.
I think Lyles has a kind of looseness at that joint at that moment, and longer strides with possibly a slight APT related to that.
Bromell keeps the knee tight at peak swing phase, and that relates to shorter strides, higher stride frequency, and more PPT. I think there's something to both techniques. I do believe that Lyles technique is more energy efficient, which makes sense given his 200m prowess.

4
Track & Field / Sprinting SPP ballistic trap bar
« on: December 25, 2022, 03:08:53 pm »
#Invalid YouTube Link#
https://youtube.com/shorts/FOdjcXi-AxQ?feature=share

Edit: Shit I forgot to say, the dude doing these has the 400m hurdles WR i think

Comment I wrote :
Quote
He is able to focus on the middle/upper RoM (more specific for sprints), applying more force there, because the bar bouncing does most of the work for the lower RoM. I think the weight also begins to decelerate at the uppermost RoM, so more force has to be generated at the RoM where he is the strongest. Its more specific for sprint power than jump squats or hang power cleans because he can do the reps in quicker succession.

I think this lift is likely amazing for track speed, maybe even acceleration in sports. The way the overload is different at the bottom, middle and top of the lift I believe might have a higher carryover for speed than any other lift i can think of (belt squat might be similar)
While this movement itself would be pretty tough to set up, this really inspires me to experiment with band tensions (somewhat similar to this), there might be some potential for carryover to athletic movement. I do remember Kelly Baggett saying they were pretty taxing on the CNS though

5
Strength, Power, Reactivity, & Speed Discussion / 2011 D Rose
« on: February 25, 2021, 06:10:11 am »
https://youtu.be/2v0g4nyveP8
#Invalid YouTube Link#

So I dont really watch bball too much but I come back to clips of this guy because he just moves so beautifully. I really love the super bouncy from all angles kind of players and D Rose is the perfect example. I think with my continuing to play ultimate, i want to embody at least a little bit of the spirt of his style. So this is an analysis of what qualities he presents and how I believe one could go about training them.

A - leg flexibility and rebound:  think the main things are his ludicrous flexibility of the groin and hamstrings and the ankles (supination and pronation). And then, at those extreme angles of flexibility, his force absorption and rebound is pretty extreme as well.
-as far as hamstrings go, during his accelerations he has this tremendous body lean but his thigh still goes parallel to the ground and often theres a lot of knee extension involved as well. Its like hes able to start his acceleration with top speed mechanics due to his ludicrous bounce. >> training for this would involve hamstring stretching, force production at full hamstring extension, and training hip force absorption rebound at similar angles.
-groin flexibility and very strong force absorption/rebound at that exaggerated side split leg angle. He's able to accelerate hard out of that position. >> training is pretty similar here as with hamstrings -> flexible groin and hip stability/force absorption+rebound at that side split angle.
-ankles!! He often comes to dead stops with this step into the midline of the body and his ankle becomes incredibly pronated at that time >> so ankle flexibility, stability at pronated ankle angles and groin and hip force absorption.

B- balance and this kind of really creative reactive footwork to adjust to many situations. He has some well established movement patterns that he uses frequently BUT he also mixes it up a lot and is seemingly able to generate a lot of force out of so many different positions.
- i think his balance comes partially from his upper body posture being really neutral - shoulders very low and back and his head juts out only a little bit. (EDIT: comparing his posture to others: even amongst those with good upper body posture, his is exceptional, almost like a gymnast)  This might allow him to move better multi-directionally because his body isnt weighed down forward because of forward shoulders or forward head posture >> so really thorough upper cross posture correction.
-hes really good at adjusting where he steps so hes never off balance. >> this is tough to train but i think moving through maze-like cone arrangements can improve someones dynamic decision making in regard to how footwork is used. A component to react to to bolster the step decision making could also be helpful.

C- bounce! Hes super tendon dominant and seems to move in a way thats very reliant on stretch reflex.
- so again, extreme hip stability because i think all the movements hes making originate from the hips and before that bounce motion can happen the hips first have to stabilize : absorb momentum before he can redirect it >> glute strengthening, assigning extra priority to glute medius and minimus for stabilizing laterally. Then plyos of all sorts, so the stabilization can happen dynamically.
-and then the bounce component >> plyos of all sorts to be able to explode out of the stable plant generated by the hips.

D redirecting momentum on sharp curves. One second hes moving forward, next second he makes this sharp curve type of movement - but he seems to keep all the momentum as if he were running in a straight line!! >> back to point A about groin and abductor extreme angles, as well as having the balance and step precision to make that follow through possible as well as having muscular strength in undertrained/unconventional areas and correct movement pattern to make it possible ( I feel like this is the toughest part, but I played ultimate with someone with a similar capability so I know its possible), the maze like run-throughs could help here too, adding in a serpentine component.

E - and hes also pretty light i suppose. So only lean muscle with no excess maybe except in areas where there needs to be stability.

So - extreme stability and flexibility in the hips, staying balanced while employing smart and quick footwork adjustments and enough tendon stiffness to explode into the next step. Im going to write up a more specific plan/schedule to achieve these goals. I imagine it would take a while, especially the footwork and building up tendon stiffness. It needs to be done super carefully.

6
Strength, Power, Reactivity, & Speed Discussion / Cal Dietz
« on: April 16, 2019, 08:43:47 pm »
So this is the guy who came up with Triphasic Method, which is widely used by a ton of coaches and in my opinion a total game changer. He has both the theoretical knowledge and the application by working with lots of athletes. He has this youtube channel where he shares a lot of knowledge for free. His target audience is elite athletes but check it out and hopefully get something.

<a href="http://www.youtube.com/watch?v=zBtUu6j1-0c" target="_blank">http://www.youtube.com/watch?v=zBtUu6j1-0c</a>


7
Strength, Power, Reactivity, & Speed Discussion / World Speed Summit 5
« on: May 25, 2018, 12:37:17 am »
https://worldspeedsummit.com/sessions

I don't think anyone on the board is doing speed training at the moment but there's going to be a stream about speed training from some top quality coaches, Boo and Jonas Dodoo are the ones that I know are really top notch. I have heard of a few of the rest of them but it looks like a good mix. Definitely mark the date and time for this free stream.

8
Strength, Power, Reactivity, & Speed Discussion / Assisted SVJ
« on: December 01, 2017, 09:33:13 pm »
https://www.just-fly-sports.com/podcast-12-jb-morin/
Quote
“If you need to improve your (jump) velocity, squat jump is not fast enough, you need assisted jumps”

“30% faster lower limb extension compared to squat jump is very important in overspeed jump training”

So the concept for this is kind of the same as overspeed training for sprints. Pretty much with these you are doing an SVJ with less than your bodyweight. I think it's really important to address that part of the FV curve.

I did this with an ab wheel cart but they would work with pool wall pushoffs or just band assisted SVJ with the band attached to a pullup bar.

<a href="http://www.youtube.com/watch?v=PNFsH6VMr2g" target="_blank">http://www.youtube.com/watch?v=PNFsH6VMr2g</a>

9
Injury, Prehab, & Rehab talk for the brittlebros / WHOOP recovery device
« on: November 21, 2017, 10:05:47 pm »
https://whoop.com/

Apparently this device wearable on the wrist tracks how well you recover after workouts and pretty much optimizes your training so you aren't over- or undertraining. Supposedly bad recovery also seriously affects shooting percentage in bball players.

10
Article & Video Discussion / posture issues and athletic performance
« on: May 02, 2017, 11:59:13 pm »
Any people on the board struggle with posture difficulties? How much of an effect do you think postural problems have on athletic performance? Anyone have success with some particular approach to fixing these posture issues? I have pretty bad upper cross syndrome and slight APT+lower cross syndrome.  I try to do corrective stretching and strengthen the apropriate muscles but without too much luck.

When playing sports, my neck is one of the first things to tire and I have difficulty keeping my head up. Another issue that I think comes from forward head posture is I have to momentarily look down during my ME SVJ windup - I can't keep my head up to consistently look at the target for the entire jump.

I have had lots of minor back tweaks lifting (most common injury), and during interval sprints my back is usually the first thing to tire. I think this might be due to my posture loading up my back more. I have difficulty taking deep breaths during some movements - bounds, RDL's, sprints, which i attribute to tight abdominals making difficulties for my lungs to fully expand.

11
Article & Video Discussion / Hypoxic training
« on: September 25, 2016, 04:55:16 am »
There wasn't a thread for training with oxygen deprivation, so i figured I'd make one.

Check out this article:
https://breakingmuscle.com/strength-conditioning/the-truth-about-hypoxic-training-and-oxygen-reducing-masks

The author reviews a lot of studies done on hypoxic training but most of the results are negligible. Most of them are short term studies and the author makes a point that the testing protocols are bad.

However the one study he highlights that went on for 8 weeks (still not that long) showed significant improvement in "endothelial growth factor", which he says:

Quote
the hypoxic group was producing more blood cells and better able to restore oxygen supply to tissues when blood circulation wasn't high enough for the body's demand.

What's interesting is that after 4 weeks the hypoxic group actually showed decline but then at 8 weeks a large improvement. You can see how a short term study might not accurately gauge the effectiveness of hypoxic training.

Quote
Recent meta-analysis indicates that high-intensity, short-term, and intermittent training is likely the most beneficial way to benefit from hypoxic training



12
Injury, Prehab, & Rehab talk for the brittlebros / Reactivity related injury
« on: April 05, 2013, 04:08:31 pm »
Hey guys, I'm having some problems with my jump

Recent Journal entry:
"Measured my jump this morning, and I've narrowed down the problem - It's in my reactivity. My SVJ has decreased very little, if at all, since track started. However my RVJ has decreased by a good 6-8 inches (depending on the day). The difference between the two previously was 8-10 inches, and now it's 2-4 inches."

Track started about a month ago. This is my first time ever doing a sport for my school.

So, yeah, there's something wrong with my reactivity. My reflexes have actually improved since the beginning of track, so I don't think it's a 'slow reflexes' problem. On a reflex test I score consistently higher than before by about .015 s.

Today I measured my SVJ again - I jumped up to an inch higher than before. (PR.. whoo-hoo..). Then I measured my RVJ. There was no change in it. My highest SVJ today was actually an inch higher than my lower RVJ's. I began thinking that this was a serious problem. Then I decided to give it 5 more RVJ's to make sure. Strangely enough, I jumped an inch higher than all of my RVJ's in the last two weeks... for 4 of the 5 RVJ's I jumped today. Still, they were still about 5" off of my PR.

This strange development leads me to think there is something wrong with my mindset. On my recent jumps, I just don't feel "explosive". I feel like there's something pulling me down. I feel slow. On my last 5 jumps today, I didn't feel this way. This week during spring break I've been getting a lot of extra sleep, and I don't feel any better than usual. Could this be a result of track?? I have changed little else in my regime

My performance in the weight room this week (which is my spring break -I have replaced track with weight room workouts) Is equal or better in all areas to my performance prior to track. My workouts have been a little more frequent and I don't feel as tired as I did before

What does all this mean??
What should I do?


 

13
Progress Journals & Experimental Routines / FP's log
« on: March 20, 2013, 08:14:37 pm »
POST MODIFIED TO SHOW MORE ACCURATE PROGRESSION
ALL BENCH logs are actually chest press until page 2


AGE: 17

HEIGHT: 6' 3"

WEIGHT: 168lbs

SLEEP SCHEDULE: 2-14 hours a day (average 6)

BODY TYPE: Tall, Lean, Light Muscle

GOALS: 40 Inch vert, 35 inch 1-foot vert, 20'+ Long Jump, 5'8"+ High Jump, sub-10.5 100m

CURRENT ABILITY: 31" vert (run, 2 feet), TBA??

INJURY HISTORY: currently okay, nothing major previously

TRAINING HISTORY & ACHIEVEMENTS: Loose Jump Manual training for over a year, 3rd week in for track

CURRENT ACTIVITY LEVEL AND/OR TRAINING PROGRAM: Outdoor Track, Occasional Gym venture

BRIEF OVERVIEW OF CURRENT DIET: Inconsistent - 100g+ protein per day

IMPORTANT ACTIVITIES: Track, Ultimate Frisbee


3/20/13 - Ran 6 150's today. Recovering from back and calf strains, so taking it easy going to the gym. Might go during weekend. First track meet EVER on Saturday (3/23/13)!
Event statistics to be announced!

14
Introduce Yourself / first post of many
« on: March 13, 2013, 08:33:58 pm »
Hey guys. I'm Max - 6'3", 165lbs, 17yrs old
My current peak vert (running, off of 2 legs) is at 34" (standing reach is 8'.5")

My goals that I wish to discuss in this forum mostly involve jumping.. I want to improve my pitiful 1-foot jump, Improve my balance, Improve my 2 foot jump, Improve my form for all sorts of lifting, and improve the amount of weight i'm lifting  ;D

About 2 weeks ago, my peak dropped 6 inches. This is because I started running track. Right now it's back to about 30.5", but only because I missed practice today (because of a dentist appointment) and got a small break. Track has caused a number of problems I will briefly address. First of all, I'm feeling calf pain for the first time. I went to the gym yesterday and could barely do a single sitting calf raise with half of my max. I don't know to0 much about injuries, but I think this is a strain. My calf area hurts when I stand on my toes and bend my knees. The second problem occurred a couple time after practice - my thighs swelled to the point that they touched when I walked. The last track-related problem is my vert drop :(

I have also had a back problem for about 3 weeks. It started when I used the lower back machine to lift a lot of weight. The very next workout, I could not even do 1 rep of half that weight. My back hurts when I round it, but it doesn't hurt very much when I do any sort of back stretch.

The last problem I would like to address is my squat. I lose my balance extremely easily when squatting weight as low as 150lbs. I have resorted to leg press, but would like to do squats. I will post a video of a squat when my back and calves feel better.

Any other information I should share?


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