Author Topic: Mike Robertson on single leg training concepts  (Read 7262 times)

0 Members and 1 Guest are viewing this topic.

Raptor

  • Hero Member
  • *****
  • Posts: 14552
  • Respect: +2469
    • Yahoo Instant Messenger - raptorescu
    • View Profile
    • Email
Mike Robertson on single leg training concepts
« on: April 22, 2014, 05:14:59 am »
0
http://vimeo.com/16063517

An excellent video, make sure you watch it. I'm becoming a big fan of Mike Robertson.

seifullaah73

  • Hero Member
  • *****
  • Posts: 3933
  • Respect: +1741
    • View Profile
    • Email
Re: Mike Robertson on single leg training concepts
« Reply #1 on: April 22, 2014, 07:15:44 am »
0
Nice and informative video, one question regarding single leg strength he discussed in the video, that it helps with hip mobility and hip extension and hip strength.

which do you think is the best single leg exercise to do to gain maximum effect on training hip mobility and extension for sprinters?
Warm up drills
   - a walk, b skip quick powerful switch (heel to hams focus), a runs, dribbles small to big to run, straight leg to runs (force, reflex, go up/forward). force to hit the ground before it hits the ground knee/hip is at 90 degrees.
   - acceleration: low heel recovery, shin angle low, drive legs back before hitting the ground and drive thighs/knee forward not up
-------------------------------------------------------------
Measuring reminder:
5 toe to heel steps = 148cm
------------------------------------------------------------------------

�Strength comes from the legs, Power comes from the torso and Speed comes from the arm.� � Al Vermeil
Arm also aids the legs in driving it down with power - seifullaah73

My Progress Log
A Journey to Running fast and Jumping High
http://www.adarq.org/progress-journals-experimental-routines/my-journey-to-hypertrophy/

Raptor

  • Hero Member
  • *****
  • Posts: 14552
  • Respect: +2469
    • Yahoo Instant Messenger - raptorescu
    • View Profile
    • Email
Re: Mike Robertson on single leg training concepts
« Reply #2 on: April 22, 2014, 08:02:35 am »
0
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.
« Last Edit: April 22, 2014, 08:05:01 am by Raptor »

seifullaah73

  • Hero Member
  • *****
  • Posts: 3933
  • Respect: +1741
    • View Profile
    • Email
Re: Mike Robertson on single leg training concepts
« Reply #3 on: April 22, 2014, 10:37:25 am »
0
Nice one thanks
 :highfive:
Warm up drills
   - a walk, b skip quick powerful switch (heel to hams focus), a runs, dribbles small to big to run, straight leg to runs (force, reflex, go up/forward). force to hit the ground before it hits the ground knee/hip is at 90 degrees.
   - acceleration: low heel recovery, shin angle low, drive legs back before hitting the ground and drive thighs/knee forward not up
-------------------------------------------------------------
Measuring reminder:
5 toe to heel steps = 148cm
------------------------------------------------------------------------

�Strength comes from the legs, Power comes from the torso and Speed comes from the arm.� � Al Vermeil
Arm also aids the legs in driving it down with power - seifullaah73

My Progress Log
A Journey to Running fast and Jumping High
http://www.adarq.org/progress-journals-experimental-routines/my-journey-to-hypertrophy/