22471
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22472
Progress Journals & Experimental Routines / Re: ADARQ's journal
« on: June 06, 2009, 06:16:44 pm »My ankles would be dead after 5 minutes of that insane barbell hop routine.How about a heavy barbell calf raise/ankle hop type of complex? At some point I think you might consider experimenting with hypertrophy work too because I don't think your weakness is neurological or tendinous in origin as much as it is probably structural. Do several sets of higher rep barbell calves and see if you have more leverage off your toes the following days. Something like 5 x 5 at a 2-3-x tempo. If I notice extra leverage from something like that I'd be surprised if you don't notice it too.
ya it was pretty crazy
ya man i definitely think I would get good results doing normal strength/hypertrophy work for the calfs.. even just the singles had me feeling more explosive in my calfs days after.. heavy strength work has had the greatest effect on my vert so far... what i'm doing currently is more of an experiment.. i've made good progress recently without any true plyos or high volumes of reactive work.. it has mostly been due to max effort jumping in the morning, and heavy lifting at night, at high frequency.
these next two months are going to be kind of crazy in my log... eddie contacted me and we're going to do this big project for this site.. so my stiffness training now has a true goal.. unfortunately im going to be staying away from any heavy barbell work, absolutely nothing heavy (with barbells), only dumbell / bodyweight / ada stuff.
so my previous routine which i showed you, that you said looked solid, wont happen until august 1.. i mean if i get great gains with this stuff, i'll probably keep it up, but we're going to see soon enough.
ahhhh.. i havn't gone crazy again, trust me on this one.
peace
22473
Pics, Videos, & Links / Re: one of the best vertical jumps you will ever see
« on: June 06, 2009, 05:44:40 pm »um, wtf?
I thought the same thing until I realized that even if she has a vertical of around 16 inches, mine is only five inches higher and I'm definitely older and bigger than her.
i think he was saying "um wtf?" because she is flying...
for a female that age, that is absolutely flying..
ill post data eventually on here of the averages of kids ive tested when i worked at memorial sportscenter... shes well above average when compared against males 12-13 .
peace
22474
Progress Journals & Experimental Routines / Re: ADARQ's journal
« on: June 06, 2009, 01:29:15 pm »
6/06/2009
- during training, tied my PR stopwatch double click of 0.07 ! all of them were very good... reactive training makes your thumb twitch faster
- dribble up dunks: didnt make one, just lost it in the air alot, but i threw them down hard.. was probably getting 33" off dribble up.. 35-36" off run up.. really wasn't motivated to do run up jumps though today
- finished with:
- 30 lb. db each hand: stiff leg ankle hop: 20,40,60
- 30 lb. db each hand: alternating lunge hop: 15, 20, 30
- 30 lb. db each hand: low squat ankle hop: 40, 40 (very fast), 60 (very fast)
im completely dead... legs are jello.
peace
- during training, tied my PR stopwatch double click of 0.07 ! all of them were very good... reactive training makes your thumb twitch faster
- dribble up dunks: didnt make one, just lost it in the air alot, but i threw them down hard.. was probably getting 33" off dribble up.. 35-36" off run up.. really wasn't motivated to do run up jumps though today
- finished with:
- 30 lb. db each hand: stiff leg ankle hop: 20,40,60
- 30 lb. db each hand: alternating lunge hop: 15, 20, 30
- 30 lb. db each hand: low squat ankle hop: 40, 40 (very fast), 60 (very fast)
im completely dead... legs are jello.
peace
22475
News, Announcements, & Suggestions / Re: Calculator's page
« on: June 06, 2009, 09:17:36 am »I can't believe you put up CCJ's "forumula"...
well for some people it could be useful.. i don't at all live and die by what it says.. i don't even really care personally for the formula, doesn't affect my training.
22476
Peer Reviewed Studies Discussion / Re: Motor Learning & Motor Programming
« on: June 06, 2009, 02:00:01 am »
High versus low contextual interference in simulation-based training of troubleshooting skills: effects on transfer performance and invested mental effort
The effects of contextual interference on practice behavior, transfer performance, and cognitive load for learning troubleshooting skills were studied. A low contextual interference (LCI) condition, in which subjects practiced to diagnose system failures in a blocked schedule, was compared with a high contextual interference (HCI) condition, in which failures were practiced in a random schedule. The following hypotheses are stated. Hypothesis 1: during practice, subjects in the HCI group will require more time to reach a high performance level (i.e., more accurate and/or faster diagnoses of system failures) on practice problems and will have to invest more mental effort relative to subjects in the LCI group. Hypothesis 2: subjects in the HCI group will show higher performance and lower invested mental effort on far transfer test problems, relative to subjects in the LCI group, but there will be no difference between the groups on near transfer test problems. The results showed that subjects in the HCI group were more accurate in diagnosing far transfer problems, although during practice they needed more time to diagnose system failures and made significantly more incorrect diagnoses.
Contextual Interference Effects on the Acquisition, Retention, and Transfer of a Motor Skill.
Retention and transfer of motor tasks was greater for high interference (random) acquisition groups than for low interference (blocked) acquisition groups. This effect was most notable when transfer was measured for the transfer task of greatest complexity. Results support Battig's conceptualization of contextual interference effects on retention and transfer. (Author/CP)
Contextual interference effects with skilled baseball players.
Department of Physical Education and Kinesiology, California Polytechnic State University, San Luis Obispo 93407.
The learning benefits of contextual interference have been frequently demonstrated in different settings using novice learners. The purpose of the present study was to test such effects with skilled athletic performers. Scheduling differences for biweekly additional ("extra") batting-practice sessions of a collegiate baseball team were examined. 30 players (ns = 10) were blocked on skill and then randomly assigned to one of three groups. The random and blocked groups received 2 additional batting-practice sessions each week for 6 wk. (12 sessions), while the control group received no additional practice. The extra sessions consisted of 45 pitches, 15 fastballs, 15 curveballs, and 15 change-up pitches. The random group received these pitches in a random order, while the blocked group received all 15 of one type, then 15 of the next type, and finally 15 of the last type of pitch in a blocked fashion. All subjects received a pretest of 45 randomly presented pitches of the three varieties. After 6 wk. of extra batting practice, all subjects received two transfer tests, each of 45 trials; one was presented randomly and one blocked. The transfer tests were counterbalanced across subjects. Pretest analysis showed no significant differences among groups. On both the random and blocked transfer tests, however, the random group performed with reliably higher scores than the blocked group, who performed better than the control group. When comparing the pretest to the random transfer test, the random group improved 56.7%, the blocked group 24.8%, and the control group only 6.2%.(ABSTRACT TRUNCATED AT 250 WORDS)
Muscular coactivation The role of the antagonist musculature in maintaining knee stability
The objective of this study was to quantify the coacti vation patterns of the knee flexor and extensor muscles as part of continued efforts to identify the role of the antagonist muscles in maintaining joint stability.
The simultaneous EMG from the flexor and extensor muscles of the knee were recorded during maximal effort, slow isokinetic contractions (15 deg/sec) on the plane parallel to the ground to eliminate the effect of gravity. The processed EMG from the antagonist mus cle was normalized with respect to its EMG as agonist at maximal effort for each joint angle. The plots of normalized antagonist EMG versus joint angle for each muscle group were shown to relate inversely to their moment arm variations over the joint range of motion. Additional calculations demonstrated that the antago nist exerts nearly constant opposing torque throughout joint range of motion. Comparison of data recorded from normal healthy subjects with that of high perform ance athletes with hypertrophied quadriceps demon strated strong inhibitory effects on the hamstrings coac tivations. Athletes who routinely exercise their ham strings, however, had a coactivation response similar to that of normal subjects.
We concluded that coactivation of the antagonist is necessary to aid the ligaments in maintaining joint stability, equalizing the articular surface pressure dis tribution, and regulating the joint's mechanical imped ance. The reduced coactivation pattern of the unexer cised antagonist to a hypertrophied muscle increases the risk of ligamentous damage, as well as demon strates the adaptive properties of the antagonist muscle in response to exercise. It was also concluded that reduced risk of knee injuries in high performance ath letes with muscular imbalance could result from com plementary resistive exercise of the antagonist muscle.
The effects of contextual interference on practice behavior, transfer performance, and cognitive load for learning troubleshooting skills were studied. A low contextual interference (LCI) condition, in which subjects practiced to diagnose system failures in a blocked schedule, was compared with a high contextual interference (HCI) condition, in which failures were practiced in a random schedule. The following hypotheses are stated. Hypothesis 1: during practice, subjects in the HCI group will require more time to reach a high performance level (i.e., more accurate and/or faster diagnoses of system failures) on practice problems and will have to invest more mental effort relative to subjects in the LCI group. Hypothesis 2: subjects in the HCI group will show higher performance and lower invested mental effort on far transfer test problems, relative to subjects in the LCI group, but there will be no difference between the groups on near transfer test problems. The results showed that subjects in the HCI group were more accurate in diagnosing far transfer problems, although during practice they needed more time to diagnose system failures and made significantly more incorrect diagnoses.
Contextual Interference Effects on the Acquisition, Retention, and Transfer of a Motor Skill.
Retention and transfer of motor tasks was greater for high interference (random) acquisition groups than for low interference (blocked) acquisition groups. This effect was most notable when transfer was measured for the transfer task of greatest complexity. Results support Battig's conceptualization of contextual interference effects on retention and transfer. (Author/CP)
Contextual interference effects with skilled baseball players.
Department of Physical Education and Kinesiology, California Polytechnic State University, San Luis Obispo 93407.
The learning benefits of contextual interference have been frequently demonstrated in different settings using novice learners. The purpose of the present study was to test such effects with skilled athletic performers. Scheduling differences for biweekly additional ("extra") batting-practice sessions of a collegiate baseball team were examined. 30 players (ns = 10) were blocked on skill and then randomly assigned to one of three groups. The random and blocked groups received 2 additional batting-practice sessions each week for 6 wk. (12 sessions), while the control group received no additional practice. The extra sessions consisted of 45 pitches, 15 fastballs, 15 curveballs, and 15 change-up pitches. The random group received these pitches in a random order, while the blocked group received all 15 of one type, then 15 of the next type, and finally 15 of the last type of pitch in a blocked fashion. All subjects received a pretest of 45 randomly presented pitches of the three varieties. After 6 wk. of extra batting practice, all subjects received two transfer tests, each of 45 trials; one was presented randomly and one blocked. The transfer tests were counterbalanced across subjects. Pretest analysis showed no significant differences among groups. On both the random and blocked transfer tests, however, the random group performed with reliably higher scores than the blocked group, who performed better than the control group. When comparing the pretest to the random transfer test, the random group improved 56.7%, the blocked group 24.8%, and the control group only 6.2%.(ABSTRACT TRUNCATED AT 250 WORDS)
Muscular coactivation The role of the antagonist musculature in maintaining knee stability
The objective of this study was to quantify the coacti vation patterns of the knee flexor and extensor muscles as part of continued efforts to identify the role of the antagonist muscles in maintaining joint stability.
The simultaneous EMG from the flexor and extensor muscles of the knee were recorded during maximal effort, slow isokinetic contractions (15 deg/sec) on the plane parallel to the ground to eliminate the effect of gravity. The processed EMG from the antagonist mus cle was normalized with respect to its EMG as agonist at maximal effort for each joint angle. The plots of normalized antagonist EMG versus joint angle for each muscle group were shown to relate inversely to their moment arm variations over the joint range of motion. Additional calculations demonstrated that the antago nist exerts nearly constant opposing torque throughout joint range of motion. Comparison of data recorded from normal healthy subjects with that of high perform ance athletes with hypertrophied quadriceps demon strated strong inhibitory effects on the hamstrings coac tivations. Athletes who routinely exercise their ham strings, however, had a coactivation response similar to that of normal subjects.
We concluded that coactivation of the antagonist is necessary to aid the ligaments in maintaining joint stability, equalizing the articular surface pressure dis tribution, and regulating the joint's mechanical imped ance. The reduced coactivation pattern of the unexer cised antagonist to a hypertrophied muscle increases the risk of ligamentous damage, as well as demon strates the adaptive properties of the antagonist muscle in response to exercise. It was also concluded that reduced risk of knee injuries in high performance ath letes with muscular imbalance could result from com plementary resistive exercise of the antagonist muscle.
22477
Peer Reviewed Studies Discussion / Motor Learning & Motor Programming
« on: June 06, 2009, 01:50:51 am »
All conclusions of studies will be listed in this original post (TABLE OF SUMMARIES) for quick reference.
Post anything related to motor learning, such as the effectiveness of certain techniques compared to others. Also, post anything related to programming of motor patterns, such as optimal patterns or the effectiveness of certain patterns (agonist/antagonist sequences) in regards to performance related tasks.
1. High versus low contextual interference in simulation-based training of troubleshooting skills: effects on transfer performance and invested mental effort
2. Contextual Interference Effects on the Acquisition, Retention, and Transfer of a Motor Skill.
3. Contextual interference effects with skilled baseball players.
4. Muscular coactivation The role of the antagonist musculature in maintaining knee stability
5. Generality versus specificity: a comparison of dynamic and isometric measures of strength and speed-strength
6. Fatigue, Vertical Leg Stiffness, and Stiffness Control Strategies in Males and Females
7. Motor programming during practice conditions high and low in contextual interference.
8. Effect of sex hormones on neuromuscular control patterns during landing
9. Can fast-twitch muscle fibres be selectively recruited during lengthening contractions? Review and applications to sport movements
10. Hamstring and quadriceps motor unit activation during resistance training and plyometric exercise
Post anything related to motor learning, such as the effectiveness of certain techniques compared to others. Also, post anything related to programming of motor patterns, such as optimal patterns or the effectiveness of certain patterns (agonist/antagonist sequences) in regards to performance related tasks.
1. High versus low contextual interference in simulation-based training of troubleshooting skills: effects on transfer performance and invested mental effort
Quote
The results showed that subjects in the HCI (High Contextual Interference aka randomized learning)group were more accurate in diagnosing far transfer problems, although during practice they needed more time to diagnose system failures and made significantly more incorrect diagnoses.
2. Contextual Interference Effects on the Acquisition, Retention, and Transfer of a Motor Skill.
Quote
Retention and transfer of motor tasks was greater for high interference (random) acquisition groups than for low interference (blocked) acquisition groups. This effect was most notable when transfer was measured for the transfer task of greatest complexity.
3. Contextual interference effects with skilled baseball players.
Quote
On both the random and blocked transfer tests, however, the random group performed with reliably higher scores than the blocked group, who performed better than the control group. When comparing the pretest to the random transfer test, the random group improved 56.7%, the blocked group 24.8%, and the control group only 6.2%.
4. Muscular coactivation The role of the antagonist musculature in maintaining knee stability
Quote
Athletes who routinely exercise their hamstrings, however, had a coactivation response similar to that of normal subjects.
We concluded that coactivation of the antagonist is necessary to aid the ligaments in maintaining joint stability, equalizing the articular surface pressure distribution, and regulating the joint's mechanical impedance. The reduced coactivation pattern of the unexercised antagonist to a hypertrophied muscle increases the risk of ligamentous damage, as well as demonstrates the adaptive properties of the antagonist muscle in response to exercise.
5. Generality versus specificity: a comparison of dynamic and isometric measures of strength and speed-strength
Quote
Thus the mechanisms that contribute to enhanced dynamic strength appearred unrelated to the mechanisms that contribute to enhanced isometric strength. Measures of dynamic and isometric speed-strength were unrelated, as were the changes in these measures resulting from training.
6. Fatigue, Vertical Leg Stiffness, and Stiffness Control Strategies in Males and Females
Quote
Once fatigued, both males and females used an ankle-dominant strategy, with greater reliance on the ankle musculature and less on the knee musculature. Also, once fatigued, all subjects used an antagonist inhibition strategy by minimizing antagonist coactivation. Overall, females used a more quadriceps-dominant strategy than males, showing greater quadriceps activity and a larger quadriceps-hamstrings coactivation ratio. Changes in muscle activation and coactivation ratios because of fatigue and sex are suggested to alter knee joint stability and increase anterior cruciate ligament injury risk.
7. Motor programming during practice conditions high and low in contextual interference.
Quote
The more thorough employment of motor programming during acquisition by random practice participants resulted in a more efficient use of this planning operation during retention, as well as more accurate movement reproduction. These data support the claim that practice conditions high in contextual interference support improvements in both movement preparation and memory strength.
8. Effect of sex hormones on neuromuscular control patterns during landing
Quote
These results suggest a different co-contractive behavior between the gluteus maximus and semitendinosus, signifying a shift in neuromuscular control patterns. It appears that female recreational athletes utilize a different neuromuscular control pattern for performing a drop jump sequence when estrogen levels are high (luteal phase) compared to when they are low (early follicular phase).
9. Can fast-twitch muscle fibres be selectively recruited during lengthening contractions? Review and applications to sport movements
Quote
Most evidence indicates that for lengthening contractions of a wide range of efforts and speeds, fast-twitch muscle fibres cannot be selectively recruited without activity of the slow-twitch fibres of the same muscle.
10. Hamstring and quadriceps motor unit activation during resistance training and plyometric exercise
Quote
Abstract: The purpose of this study was to investigate electromyographical (EMG) activation of the hamstring (H) and quadriceps (Q) muscle groups, and their ratio of activation during the performance of resistance training (RT) and plyometric (P) exercises. These variables have not previously been investigated despite the belief that quantifying RT and P exercises is important for program design. Furthermore, gender differences in H and Q activation and H:Q ratio have been proposed and linked to H and anterior cruciate ligament (ACL) injury, though no previous work has evaluated these variables during RT and P, despite the fact that these two training modes are considered to be critical for performance enhancement and injury prevention. Sixty-seven subjects volunteered to participate in two phases of this study designed to investigate these research questions. Thirty four subjects volunteered as subjects for the first part of the study designed to assess H, Q, and H to Q activation ratio during a variety of lower body RT exercises thought to be effective at recruiting the H muscle group, including the squat, Russian curl, seated leg curl, stiff leg dead lift, single leg stiff leg dead lift and good morning exercise. During the second phase of this study, twenty-three subjects volunteered to participate in order to evaluate motor unit activation of the H and Q during the performance of ten P exercises. Data were collected during 10 randomly ordered exercises including 2 foot ankle hops, 15 cm cone hops, tuck, box, and pike jumps, 1 and 2 leg vertical jump and reach, squat jumps with approximately 30 percent of 1RM load, and 30 and 61cm depth jumps. Female subjects demonstrate a trend toward less concentric Q activation during P exercises that have the greatest overload, such as during P exercises with added mass, performed on only one leg, and for drop jumps of greater height, compared to P with less overload. (Abstract shortened by UMI.)
22478
Article & Video Discussion / Re: Rj's Reactive Series
« on: June 06, 2009, 01:00:21 am »Hey,
I've got another question about the second article in the series. It says that anaerobic endurance training is the best for developing tendon stiffness so I would like to know how I can incorporate that type of training into my workouts. The first thing I thought of was running a 400 but that would have to take up an entire workout since as it is I usually don't do more than 300m total in a speed workout. I'd like to do anaerobic endurance training if it is the most effective for building tendon stiffness but I don't really know how to do it. Isn't something which is 40-60 seconds of 100% intensity too draining to use as regular part of a workout?
well, you could do single/double leg RFI line hops for 10-20 seconds.. since you're using primarily the ankles, you won't kill your hip musculature for the rest of your workout.. these are very very taxing too (but not taxing on the cns/rest of the body).. especially 15-20 seconds.. most people hit a wall around 7-10 seconds..
you could also do the isos RJ talks about.. those have been known to increase tendon stiffness.. for some studies check out the Peer Reviewed Discussion Area -> Muscle / Tendon / Joint stiffness thread.
http://www.pure-dedication.com/forum/index.php?topic=38.0
the studies at the end of the original post in that thread will show you what we're talking about.
peace man
22479
Crazy Weird Analysis & Stuff :) / ***README***
« on: June 06, 2009, 12:30:02 am »
Anyone can post in this forum... don't rely on my obsessiveness to supply all of the material ;d
People always call me crazy for breaking this stuff down like this, but i reply, "no, you're crazy".
you can learn alot from watching the most elite athletes move. of course many of these goes don't train like us, it may all be genetic this-and-that, but there are glaring differences in their movement. our movements could eventually resemble their movements, without form work. what i mean by this is, they have the strength to get into these positions, if we acquire this strength, our movements might start to resemble their movements more.
i'm not talking about conscious form work, what we do in training should subconsciously have us in these positions.
though, actually visualizing elite athletes movements might have some kind of effect on our own motor programming...
peace
People always call me crazy for breaking this stuff down like this, but i reply, "no, you're crazy".
you can learn alot from watching the most elite athletes move. of course many of these goes don't train like us, it may all be genetic this-and-that, but there are glaring differences in their movement. our movements could eventually resemble their movements, without form work. what i mean by this is, they have the strength to get into these positions, if we acquire this strength, our movements might start to resemble their movements more.
i'm not talking about conscious form work, what we do in training should subconsciously have us in these positions.
though, actually visualizing elite athletes movements might have some kind of effect on our own motor programming...
peace
22480
Crazy Weird Analysis & Stuff :) / *Athlete Analysis* Golden Child
« on: June 06, 2009, 12:22:29 am »
GoldenChild is a freak. This is easily my first choice in this section. I've watched this athlete for quite some time. I study him more than pretty much anyone, because I do see some similarities between his movement and my own. His plant/run up is very similar to mine.
important things I notice:
- his huge lead in step: the step he takes leading in to his plant is absolutely huge, he reaches out so far with his leg
- his left leg in the plant: he lands heel (huge breaking force), outside edge, and rotates
- his actual plant: he lands deep in the plant, chest forward over toes, plants right foot, rotates, gets very high on his toes while deep in position with his knees very far forward, and then lifts off... i think how deep he is, and how high his heels are (without much dorsiflexion), is very important... by getting on his toes he's shifting alot of the energy absorption demands to his ankles/achilles + allowing his hips & quads to produce way more force.
once you click the url, click the image to enlarge:
http://www.pure-dedication.com/various_images/golden_child_dunk_2.png
http://www.pure-dedication.com/various_images/golden_child_dunk_1c.png
important things I notice:
- his huge lead in step: the step he takes leading in to his plant is absolutely huge, he reaches out so far with his leg
- his left leg in the plant: he lands heel (huge breaking force), outside edge, and rotates
- his actual plant: he lands deep in the plant, chest forward over toes, plants right foot, rotates, gets very high on his toes while deep in position with his knees very far forward, and then lifts off... i think how deep he is, and how high his heels are (without much dorsiflexion), is very important... by getting on his toes he's shifting alot of the energy absorption demands to his ankles/achilles + allowing his hips & quads to produce way more force.
once you click the url, click the image to enlarge:
http://www.pure-dedication.com/various_images/golden_child_dunk_2.png
http://www.pure-dedication.com/various_images/golden_child_dunk_1c.png
22481
Strength, Power, Reactivity, & Speed Discussion / Re: Strength training for athletes
« on: June 05, 2009, 11:19:25 pm »
cool man..
repost it here..
peace
repost it here..
peace
22482
Progress Journals & Experimental Routines / Re: ADARQ's journal
« on: June 05, 2009, 10:23:25 pm »
going to do some crazy training tomorrow, can't wait...
ankle stiffness stuff with db's, mixed in with bball dribbling / dunks off the dribbling... less volume on the ankle stiffness so to not create too much fatigue during the session...
6/05/2009
felt so amazing/powerful/lots of pop today just walking around and during my light training... crazy
- light bball dribbling, jump shots, layups
- some real light attempts at dunking off the dribble from two step runup, close just lost the ball, didnt go 100% max tho, courts had just been wet and were drying up but didnt wanna risk anything
right calf/achilles are tight...
left calf/achilles is fine
peace
edit: hurt my right knee kinda mid-day, ran to get my camcorder because we were in a storm that had a tornado nearby, and i banged my knee into a wooden bed post sooooooooooo hard... i was on the ground and said (expletive) recording the tornado, that (expletive) hurt.
it'll be ok for tmw's hard training..
edit #2: after cooling down its swelling up... going to ice it a bunch.
ankle stiffness stuff with db's, mixed in with bball dribbling / dunks off the dribbling... less volume on the ankle stiffness so to not create too much fatigue during the session...
6/05/2009
felt so amazing/powerful/lots of pop today just walking around and during my light training... crazy
- light bball dribbling, jump shots, layups
- some real light attempts at dunking off the dribble from two step runup, close just lost the ball, didnt go 100% max tho, courts had just been wet and were drying up but didnt wanna risk anything
right calf/achilles are tight...
left calf/achilles is fine
peace
edit: hurt my right knee kinda mid-day, ran to get my camcorder because we were in a storm that had a tornado nearby, and i banged my knee into a wooden bed post sooooooooooo hard... i was on the ground and said (expletive) recording the tornado, that (expletive) hurt.
it'll be ok for tmw's hard training..
edit #2: after cooling down its swelling up... going to ice it a bunch.
22483
Article & Video Discussion / Re: Quads, The Secret to Your Athletic Success
« on: June 05, 2009, 09:37:51 pm »Hey all.
I added a little article to my blog about quads, the neglected A Chain as RJ puts it
Got some cool video in it as well
http://evolutionaryathletics.wordpress.com/2009/06/06/quads-the-secret-to-your-athletic-success/
Alex
nice man..
i was watching barry sanders non-stop a few days ago.. just an amazing athlete to watch.. it never gets old watching his highlights..
cool how you have haart in there.. how intense have you gone with it, with your athletes? seems like you're using it that's really cool..
quads are being resurrected.. thank god ;d
peace
22484
Program Review / Re: WannaGetFast Programs
« on: June 05, 2009, 09:32:24 pm »My cross country team implemented all of the core stuff, including the techniques for the squat, bench, rdl, pull up
in six weeks they gained 2.5-5.5 inches on their verts.
Great stuff, just goes to show how much learning how to move properly will help performance. WGF will be posting an article about it in a short while
great coaching.. can't wait to read that.
22485
Program Review / Charlie Francis Programs
« on: June 05, 2009, 07:23:09 pm »
Discuss any program by Coach Charlie Francis.
http://www.charliefrancis.com/store/Scripts/default.asp
His most popular program by far is:
The Charlie Francis Training System (CTFS):
http://www.charliefrancis.com/store/Scripts/prodView.asp?idproduct=21
http://www.charliefrancis.com/store/Scripts/default.asp
His most popular program by far is:
The Charlie Francis Training System (CTFS):
http://www.charliefrancis.com/store/Scripts/prodView.asp?idproduct=21