1816
Article & Video Discussion / Re: Delayed potentiation by walking (Kelly)
« on: April 25, 2014, 08:23:51 am »
Try doing some side planks before sprinting, like 2x30s each side and see if you walk and run differently after them.
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1817
Article & Video Discussion / Re: Delayed potentiation by walking (Kelly)
« on: April 24, 2014, 06:12:52 pm »
It's just one of the reasons I want people to run and sprint so much - it trains the hip hyperextension at high frequency, volume and intensity, and it dynamically stretches the hip flexors.
I can't think of a better way to become glute dominant.
I can't think of a better way to become glute dominant.
1818
400m Sprinting or Shorter / Re: yohan blake weight training session
« on: April 24, 2014, 09:16:23 am »
And on the hyperextension thing he was actually doing HIP extensions, not "back" extensions. Just like what you see your regular Joe in the gym do.
But yeah... just terrible crap. I wonder if that's truly how he trains. If it is... imagine where these guys would be with actual proper training (remember the Usain Bolt reverse bicep curl power clean video?)
But yeah... just terrible crap. I wonder if that's truly how he trains. If it is... imagine where these guys would be with actual proper training (remember the Usain Bolt reverse bicep curl power clean video?)
1819
400m Sprinting or Shorter / Re: yohan blake weight training session
« on: April 24, 2014, 08:39:45 am »
Wow, in each one of his strength training exercises he was doing something wrong...
1820
Pics, Videos, & Links / Some interesting landmine exercise ideas
« on: April 22, 2014, 10:37:38 am »1821
Pics, Videos, & Links / Re: Mike Robertson on single leg training concepts
« on: April 22, 2014, 08:02:35 am »
To me, it has to be the dumbbell split squat for several reasons:
1) The back leg's hip flexor is being statically stretched during the exercise;
2) The glutes (in my case but also in several people I have trained) seem to REALLY fire, especially if you focus on correct pelvic position while doing the bss;
3) The fact that you use dumbbells that you can vertically and perpendicularly hold against the ground makes it so that it loads the glutes really well. With a barbell, there will be some tendency to lean forward and load the quads more in my experience.
The downside to this is that because the foot is placed forward, you don't actually reach hip hyperextension. You will still have a bend at the hips.
So maybe the perfect thing to do would be to combine dumbbell bulgarian split squats with barbell step-ups that end in a complete extension/hip hyperextension where you simulate a jump (end up on the balls of the foot), since with the step-ups you can actually reach the hip hyperextension part and it's also much more specific to one leg jumping. Also, the BSS takes care of the deep, stretched position whereas the step-up takes care of the more specific higher part of the spectrum (where you would finish the extension and take off).
This is one of the reasons I like to do depth jumps and broad jumps/2 leg bounds for two-leg jumpers. The depth jump emphasizes the amortization with little knee bend, whereas in the broad jump or 2-leg bound you will tend to land in a very deep knee bend. If you do them both, then you learn how to control the amortization phase no matter the depth of it, and therefore you can control the entire amortization spectrum. What does that translates into? Better safety and improved performance.
1) The back leg's hip flexor is being statically stretched during the exercise;
2) The glutes (in my case but also in several people I have trained) seem to REALLY fire, especially if you focus on correct pelvic position while doing the bss;
3) The fact that you use dumbbells that you can vertically and perpendicularly hold against the ground makes it so that it loads the glutes really well. With a barbell, there will be some tendency to lean forward and load the quads more in my experience.
The downside to this is that because the foot is placed forward, you don't actually reach hip hyperextension. You will still have a bend at the hips.
So maybe the perfect thing to do would be to combine dumbbell bulgarian split squats with barbell step-ups that end in a complete extension/hip hyperextension where you simulate a jump (end up on the balls of the foot), since with the step-ups you can actually reach the hip hyperextension part and it's also much more specific to one leg jumping. Also, the BSS takes care of the deep, stretched position whereas the step-up takes care of the more specific higher part of the spectrum (where you would finish the extension and take off).
This is one of the reasons I like to do depth jumps and broad jumps/2 leg bounds for two-leg jumpers. The depth jump emphasizes the amortization with little knee bend, whereas in the broad jump or 2-leg bound you will tend to land in a very deep knee bend. If you do them both, then you learn how to control the amortization phase no matter the depth of it, and therefore you can control the entire amortization spectrum. What does that translates into? Better safety and improved performance.
1822
Pics, Videos, & Links / Mike Robertson on single leg training concepts
« on: April 22, 2014, 05:14:59 am »
http://vimeo.com/16063517
An excellent video, make sure you watch it. I'm becoming a big fan of Mike Robertson.
An excellent video, make sure you watch it. I'm becoming a big fan of Mike Robertson.
1823
Progress Journals & Experimental Routines / Re: chasing athleticism
« on: April 21, 2014, 04:43:15 am »
Sprinting and bounding, bilaterally and unilaterally. Specific lifts (half squats, glute ham raises).
1824
Progress Journals & Experimental Routines / Re: A Journey to Running Fast and Jumping High
« on: April 20, 2014, 03:24:03 pm »
Hahahaha^^^
1825
Progress Journals & Experimental Routines / Re: acole14's journal - DUNK OR DIE
« on: April 20, 2014, 03:06:38 pm »
Yes ^^^
1826
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: April 19, 2014, 08:24:19 pm »
Imagine how hard they are to find in Romania. For example, the track where I usually go is now open to the public in between 19:30 and 20:30. That's it.
And there's only 2 in Bucuresti which is the capital of Romania. Go figure.
And there's only 2 in Bucuresti which is the capital of Romania. Go figure.
1827
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: April 17, 2014, 05:28:18 pm »
You Dwight Howard!
1828
Progress Journals & Experimental Routines / Re: acole14's journal - DUNK OR DIE
« on: April 17, 2014, 11:42:35 am »
It looks like your arms are bent at the elbow... maybe you could improve onto that and keep them straight up until the time is right to really explode into the rep.
1829
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: April 17, 2014, 06:52:49 am »
Damn, you tried to see if I was right about you being a "natural" RL planter? That takes quite some time 
1830
News, Announcements, & Suggestions / Re: Charlie Francis material for sale 40% off
« on: April 16, 2014, 02:56:02 pm »
There's always torrents.