1846
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...
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1847
Pics, Videos, & Links / Some interesting landmine exercise ideas
« on: April 22, 2014, 10:37:38 am »1848
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.
1849
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.
1850
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).
1851
Progress Journals & Experimental Routines / Re: A Journey to Running Fast and Jumping High
« on: April 20, 2014, 03:24:03 pm »
Hahahaha^^^
1852
Progress Journals & Experimental Routines / Re: acole14's journal - DUNK OR DIE
« on: April 20, 2014, 03:06:38 pm »
Yes ^^^
1853
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.
1854
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: April 17, 2014, 05:28:18 pm »
You Dwight Howard!
1855
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.
1856
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 
1857
News, Announcements, & Suggestions / Re: Charlie Francis material for sale 40% off
« on: April 16, 2014, 02:56:02 pm »
There's always torrents.
1858
Article & Video Discussion / Check out my latest article on muscular irradiation:
« on: April 16, 2014, 10:12:03 am »1859
Progress Journals & Experimental Routines / Re: Age vs Vertical
« on: April 14, 2014, 09:48:29 am »
10X90 high bar is pretty good... I don't know if I'd be able to do that right now.