Author Topic: Becoming a supple leopard  (Read 6501 times)

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Leonel

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Becoming a supple leopard
« on: August 10, 2013, 01:53:57 pm »
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Hey guys, I just ordered kelly starretts book "becoming a supple leopard" because I always have these nagging little injuries and I need to do something about it. Has anybody of you read it, what do you think about it, is it a good read?

ChrisM

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Re: Becoming a supple leopard
« Reply #1 on: August 10, 2013, 03:02:52 pm »
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I'm ordering a copy tonight based on a few guys recommendations on here.
Insert motivational quote here...

Raptor

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Re: Becoming a supple leopard
« Reply #2 on: August 10, 2013, 03:17:21 pm »
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It sucks I couldn't find a torrent yet with it.

LBSS

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Re: Becoming a supple leopard
« Reply #3 on: August 12, 2013, 09:11:08 pm »
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highly recommended.
Muscles are nonsensical they have nothing to do with this bullshit.

- Avishek

sunday: long very easy run 80+ mins @ 5:40+ (14+ km)
monday: strength/cross training
tuesday: extensive tempo (7 km) OR fartlek (mostly easy pace with mix of strides, hills, long tempo) 45 mins (8+ km)
wednesday: easy run 60+ mins @ 5:20-5:30 (11+ km)
thursday: easy run 60+ mins @ 5:20-5:30 (11+ km), strength/cross-training
friday: rest
saturday: short tempo 6-8x500 @ sub-4:00 (7 km)

strength would be:
- hops 2x10
- box jumps or ME SVJ 2x5
- squats 3x6-8 or weighted BSS/lunges 3x10/leg
- RDL/hypers 2x10-12 or SLRDL 2x10-12/leg
- upper push myo-reps or sets to technical failure
- upper pull myo-reps or sets to technical failure
- leg raises, holds, pallof presses

Leonel

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Re: Becoming a supple leopard
« Reply #4 on: August 16, 2013, 05:07:35 pm »
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Book came in today.. took a quick look at the mobility section at the end. And I have to say that I was a bit overwhelmed. I have the feeling that there are so many areas I need to work on but it's hard to say where I  have to start, and to find out which exercises I need to do in order to improve my health. Can anyone that read the book help me how I can get all this information organized. Reading the book myself will obviously help with this too but still. Thanks.

LBSS

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Re: Becoming a supple leopard
« Reply #5 on: August 16, 2013, 05:08:49 pm »
+2
read the damn book.
Muscles are nonsensical they have nothing to do with this bullshit.

- Avishek

sunday: long very easy run 80+ mins @ 5:40+ (14+ km)
monday: strength/cross training
tuesday: extensive tempo (7 km) OR fartlek (mostly easy pace with mix of strides, hills, long tempo) 45 mins (8+ km)
wednesday: easy run 60+ mins @ 5:20-5:30 (11+ km)
thursday: easy run 60+ mins @ 5:20-5:30 (11+ km), strength/cross-training
friday: rest
saturday: short tempo 6-8x500 @ sub-4:00 (7 km)

strength would be:
- hops 2x10
- box jumps or ME SVJ 2x5
- squats 3x6-8 or weighted BSS/lunges 3x10/leg
- RDL/hypers 2x10-12 or SLRDL 2x10-12/leg
- upper push myo-reps or sets to technical failure
- upper pull myo-reps or sets to technical failure
- leg raises, holds, pallof presses

Leonel

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Re: Becoming a supple leopard
« Reply #6 on: August 17, 2013, 02:22:19 am »
+1
Chill man!

acole14

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Re: Becoming a supple leopard
« Reply #7 on: August 17, 2013, 09:08:09 am »
+1
Lol. My advice is to read the first four chapters in full. They're all about his philosophy and key principles of mobility (midline stabilisation, torque etc). After that he goes through specific movements and this is where you can just skip through to the relevant movements to your training if you want. The rest of the book is dedicated to corrective mobility stuff, definitely read chapter seven but after that you could again just read the relevant sections depending on what you're interested in. It's a great read.

Raptor

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Re: Becoming a supple leopard
« Reply #8 on: August 17, 2013, 11:15:49 am »
-1
Anybody care to upload a copy?

Joe

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Re: Becoming a supple leopard
« Reply #9 on: August 17, 2013, 11:48:20 am »
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Anybody care to upload a copy?

pretty sure there is no ebook version
"i threaten to kill myself whenever my parnets tell me to get a job" - bjpenn

Raptor

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Re: Becoming a supple leopard
« Reply #10 on: August 17, 2013, 12:01:00 pm »
-1
I guess someone would have to scan it :P

LBSS

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Re: Becoming a supple leopard
« Reply #11 on: November 13, 2013, 07:22:52 am »
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important article on the "knees out...external torsion" that supple leopard endorses: http://dsstrength.com/2013/11/11/supple-leopards-vs-the-world-my-take-on-the-knees-out-debate/.

i've found all that to be very true in my own experience. the knees-out cue is fine as far as it goes but past a certain point i feel much less stable and also much more stressed in the knee.
Muscles are nonsensical they have nothing to do with this bullshit.

- Avishek

sunday: long very easy run 80+ mins @ 5:40+ (14+ km)
monday: strength/cross training
tuesday: extensive tempo (7 km) OR fartlek (mostly easy pace with mix of strides, hills, long tempo) 45 mins (8+ km)
wednesday: easy run 60+ mins @ 5:20-5:30 (11+ km)
thursday: easy run 60+ mins @ 5:20-5:30 (11+ km), strength/cross-training
friday: rest
saturday: short tempo 6-8x500 @ sub-4:00 (7 km)

strength would be:
- hops 2x10
- box jumps or ME SVJ 2x5
- squats 3x6-8 or weighted BSS/lunges 3x10/leg
- RDL/hypers 2x10-12 or SLRDL 2x10-12/leg
- upper push myo-reps or sets to technical failure
- upper pull myo-reps or sets to technical failure
- leg raises, holds, pallof presses

entropy

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Re: Becoming a supple leopard
« Reply #12 on: November 13, 2013, 09:19:45 am »
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Kelly is a well meaning idiot. He's just another exponent of baseless western training wisdom. All great squatters have a knee-in action out of the bottom of the squat to initiate the concentric. Including all of the eastern squatters, olympic and powerlifting.  Even our Kingfisher initiates the movement out of the bottom with a knee-in burn.

AFTER getting out of the bottom of the squat once you're near the sticking point it's fine and good to now push knees outwards to complete the concentric. This out-knee action prevents getting bent over into a good morning.

So if you look at it, knees in is a dumb slogan, as is knees out. Dogma sucks. What matters is using the correct knee action at the right time during the squat.

I illustrate what I have talked about with a video of a russian squatter using both knees-in and knees-out at the appropriate times. Watch carefully, you'll see on the descent a knee-forward action into the bottom, then knee-in action to initiate the ascent, followed by a knee-out action to complete the ascent.

<a href="http://www.youtube.com/watch?v=wwgs7nF7cZA" target="_blank">http://www.youtube.com/watch?v=wwgs7nF7cZA</a>

And KF doing the same (it gets more pronounced as the set goes on, the first few reps are too subtle to notice but it's there):

<a href="http://www.youtube.com/watch?v=SsRFP4s1VYY" target="_blank">http://www.youtube.com/watch?v=SsRFP4s1VYY</a>
« Last Edit: November 13, 2013, 02:11:55 pm by entropy »
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TKXII

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Re: Becoming a supple leopard
« Reply #13 on: November 13, 2013, 11:52:21 am »
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important article on the "knees out...external torsion" that supple leopard endorses: http://dsstrength.com/2013/11/11/supple-leopards-vs-the-world-my-take-on-the-knees-out-debate/.

i've found all that to be very true in my own experience. the knees-out cue is fine as far as it goes but past a certain point i feel much less stable and also much more stressed in the knee.

so... what's the verdict? This article pretty much rips apart the idea of getting knees out:

" All I can say is that when I have athletes demonstrate a balanced foot position and proper pelvic alignment, while allowing the knees to track naturally, it seems to improve symptoms."

From MY experience, my knees started to move out naturally from using good form. No external hip rotation exercises needed other than working on externally rotating the hips a little during a squat to keep the knees tracking properly over the toes. Every now and then when I do sumo deadlifts or heavy lunges emphasizing the hips more I can feel myself NATURALLY externally rotating the hips more when I sit or move around. My knees WANT to move outwards but not outwards in an awkward way.

I feel like much of this stuff is common sense. If your knees don't track out properly during a squat, forcing yourself to do that during max attempts is likely to get you injured.
"Performance during stretch-shortening cycle exercise is influenced by the visco-elastic properties of the muscle-tendon units. During stretching of an activated muscle, mechanical energy is absorbed in the tendon structures (tendon and aponeurosis) and this energy can subsequently be re-utilized if shortening of the muscle immediately follows the stretching. According to Biscotti (2000), 72% of the elastic energy restitution action comes from tendons, 28% - from contractile elements of muscles.

http://www.verkhoshansky.com/Portals/0/Presentations/Shock%20Method%20Plyometrics.pdf

LBSS

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Re: Becoming a supple leopard
« Reply #14 on: November 13, 2013, 02:14:17 pm »
+2
the verdict is that pretty much any cue is context-dependent, and trying to universalize something as vague and ill-explained as "knees out" is a recipe for disaster.

EDIT: also that just because someone uses words like "torque" and "eversion" doesn't mean they actually know what the fuck they're talking about.
« Last Edit: November 13, 2013, 02:16:20 pm by LBSS »
Muscles are nonsensical they have nothing to do with this bullshit.

- Avishek

sunday: long very easy run 80+ mins @ 5:40+ (14+ km)
monday: strength/cross training
tuesday: extensive tempo (7 km) OR fartlek (mostly easy pace with mix of strides, hills, long tempo) 45 mins (8+ km)
wednesday: easy run 60+ mins @ 5:20-5:30 (11+ km)
thursday: easy run 60+ mins @ 5:20-5:30 (11+ km), strength/cross-training
friday: rest
saturday: short tempo 6-8x500 @ sub-4:00 (7 km)

strength would be:
- hops 2x10
- box jumps or ME SVJ 2x5
- squats 3x6-8 or weighted BSS/lunges 3x10/leg
- RDL/hypers 2x10-12 or SLRDL 2x10-12/leg
- upper push myo-reps or sets to technical failure
- upper pull myo-reps or sets to technical failure
- leg raises, holds, pallof presses