61
Introduce Yourself / Re: hey
« on: June 03, 2009, 11:56:25 pm »
Cool. And as long as you're here, you're contributing.
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62
Article & Video Discussion / Re: Rj's Reactive Series
« on: June 03, 2009, 08:24:45 pm »
Andrew's in the ballpark here. The thing is, studies show that training a muscle only at greater lengths leads to similar strength gains when the muscle is shortened. In other words, doing glute and hamstring ISOs where the muscles are stretched will build up strength when they are shortened. So yes, doing ISO RDLs in the stretch will transfer over to when your leg is straight at touchdown.
Also, Isometrics are not something you add on. They're simply another way to lift. You could replace some of your standard weight training with ISOs if you like.
Also, Isometrics are not something you add on. They're simply another way to lift. You could replace some of your standard weight training with ISOs if you like.
63
Introduce Yourself / Re: 'Sup everyone
« on: June 03, 2009, 04:30:43 pm »
Thanks. Nice to see you joining in. It'll be great to have someone like you around, Kelly.
64
Article & Video Discussion / Re: Another Interview
« on: June 03, 2009, 03:18:21 pm »
Nice interview, Alex. The more smart coaches we can get out there helping athletes, the better.
65
Strength, Power, Reactivity, & Speed Discussion / Re: Organizing Training to Optimize Energy Demands
« on: June 03, 2009, 02:54:39 pm »
I ran into the same problem when I tried to use the 8 minute rule, and truth be told, I'm not fond of it in the least. Even when the number of exercises is stripped down I still don't like it. And trying to assign rest periods by energy consumption alone probably isn't the best choice either.
As you've pointed out, following the eight minute rule does limit the number of exercises per session, but it also decreases the work quality. You may be recovered and ready to go physically from depth jumps within a minute, but your CNS might not fully recover for up to 8-10. In fact, depth jumps peak as a potentiation exercise after around 8 minutes of rest. That should give you an idea of how long you should rest after a set. For strength exercises, it believe it's around 4 minutes.
Basically, IMO, the key is just to train what you need at the highest quality possible. This may mean each rotation is 15 minutes, but as long as the quality of work is there, everything should work out. However, if conditioning is the main priority then I would follow the eight minute rule.
And as for your second post (it just popped up while I was typing my reply to the first one), it all depends on the exercise, funny enough. I can recover from An-2 line hops in ~2 minutes, but recovering from An-2 sprints takes 10-20 minutes. This is one area where I've found no hard or fast rules.
As I noted above though, the peak of the potentiation effect of depth jumps/drops is after 8 minutes of rest. For lifting, it's at 4 minutes. If you have on element in your training you really want to focus on, performing the right kind of potentiation prior to it would be helpful.
As you've pointed out, following the eight minute rule does limit the number of exercises per session, but it also decreases the work quality. You may be recovered and ready to go physically from depth jumps within a minute, but your CNS might not fully recover for up to 8-10. In fact, depth jumps peak as a potentiation exercise after around 8 minutes of rest. That should give you an idea of how long you should rest after a set. For strength exercises, it believe it's around 4 minutes.
Basically, IMO, the key is just to train what you need at the highest quality possible. This may mean each rotation is 15 minutes, but as long as the quality of work is there, everything should work out. However, if conditioning is the main priority then I would follow the eight minute rule.
And as for your second post (it just popped up while I was typing my reply to the first one), it all depends on the exercise, funny enough. I can recover from An-2 line hops in ~2 minutes, but recovering from An-2 sprints takes 10-20 minutes. This is one area where I've found no hard or fast rules.
As I noted above though, the peak of the potentiation effect of depth jumps/drops is after 8 minutes of rest. For lifting, it's at 4 minutes. If you have on element in your training you really want to focus on, performing the right kind of potentiation prior to it would be helpful.
66
Introduce Yourself / Re: Axel's in the house!
« on: June 02, 2009, 07:01:37 pm »
Sweet. Thanks Axel, we feel the same way about you.
67
Introduce Yourself / Re: Its me
« on: June 02, 2009, 06:28:45 pm »
No, I'm not confusing you with the high jumper Joel. It just seems like you stopped posting at the site for a while. Either way, I'm glad you're here now.
Like Andrew said, you've been making great progress with your kids. Congratulations.
And thanks for the compliment. I'll keep digging while I'll still got little in the way of real world responsibilities.
Like Andrew said, you've been making great progress with your kids. Congratulations.
And thanks for the compliment. I'll keep digging while I'll still got little in the way of real world responsibilities.
68
Strength, Power, Reactivity, & Speed Discussion / Favorite Exercises
« on: June 02, 2009, 06:25:06 pm »
Well, the site is only a few hours old, but already we've got quite the membership. To ease everyone into posting, I thought I'd start us out with something fairly simple.
Now, I know it would be dumb to limit yourself, but if you could only use 5 exercises to train an athlete (regardless of sport, but assume it's anaerobic and land-based), what would they be?
Mine would be (in no specific order)
-ISO Bulgarian Split Squats
-ISO and OI Weighted Ab Work
-Short Sprints (<60M @ full speed)
-Depth Jumps
-Overhead Weight/DB/KB/Med Ball Throws
Now, I know it would be dumb to limit yourself, but if you could only use 5 exercises to train an athlete (regardless of sport, but assume it's anaerobic and land-based), what would they be?
Mine would be (in no specific order)
-ISO Bulgarian Split Squats
-ISO and OI Weighted Ab Work
-Short Sprints (<60M @ full speed)
-Depth Jumps
-Overhead Weight/DB/KB/Med Ball Throws
69
Introduce Yourself / Re: Its me
« on: June 02, 2009, 03:41:54 pm »
Hey Joel. It's nice to see you here. If you don't mind, why did you stop posting on the DB board?
70
Introduce Yourself / Re: Hey Guys
« on: June 02, 2009, 12:06:40 pm »
Sweet. Great to see you here, Taylor. Now we've just got to hope everyone else signs up.