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Messages - austrian87

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Performance Training Blog / Re: The Single Leg Jumper's Toolbox: Part 1, 2, & 3
« on: December 23, 2010, 05:47:38 pm »
Here are a very interresting video of two olympic high jumpers and there body and jumping differences!

Watch the difference from Stefan Holms standing and running vertical. His reactivity and movement efficiency is abnormal!

http://www.youtube.com/watch?v=FBgdsITpZe8  --> Part 1
http://www.youtube.com/watch?v=2CM9fDyJHOI&feature=related --> Part 2
http://www.youtube.com/watch?v=_iQbKfd1AfU&feature=related --> Part 3
http://www.youtube.com/watch?v=52sZXQRJGfM&feature=related --> Part 4
http://www.youtube.com/watch?v=vadHCatoIhI&feature=related --> Part 5

I'm sry it's in german.. ;)
So if you don't understand something, maybe i can translate.


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Performance Training Blog / Re: Verkhoshansky Notes - Methods, Ideology, Gems, & Forum Responses
« on: December 12, 2010, 05:38:12 pm »
Complex training.

Did he mean i should do all sets of ME (heavy weights) and than all sets of ballistic exercisese (jumps)
or should i do one set ME than on set jumps? (ME, jumps, ME, jumps,..) like a contrast training

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Performance Training Blog / Re: OLD: Instant RFD Part 3: High Frequency Squat
« on: December 12, 2010, 05:06:03 pm »
only one set ME each day?
or are you doing 3 sets?

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Performance Training Blog / Re: OLD: Instant RFD Part 2: ISO Extension Stim (IES)
« on: December 12, 2010, 04:59:37 pm »

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Strength, Power, Reactivity, & Speed Discussion / Re: Hip flexors
« on: December 09, 2010, 02:20:05 pm »

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Strength, Power, Reactivity, & Speed Discussion / Re: Overspeed sprinting
« on: December 06, 2010, 04:55:09 am »
I've read overspeed sprinting should be only 1-2% over normal, NOT MORE!
So if you run 40yard normal in 4.5s, with overspeed you shouldn't run faster than 4.4s. Otherwise it's counterproductive and dangerrous.
Nearly all people make that mistake. The reason is if you run to fast your brain feels like it's possible to fall or  get injured.
And so it will automatic protect you and that result in BAD SLOW running technic.

I also don't think that all overspeed methods are the same.

If you use downhill runs (no equipment required) make sure you have less then 1 degree slope. Compair the times!
Running with winds is a great way!

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Strength, Power, Reactivity, & Speed Discussion / Re: Hip flexors
« on: December 06, 2010, 04:35:03 am »
Hi i'm new here and this is my first replie. (sry for my poor english)

I try to improve jump and sprint performance since three years now.
I think hip movement is the most important factor in sprinting and single leg jumping.
For example stand on a weight scale and drive your knee up as fast as you can. Look at the scale and you know what i mean.
For me it's unbelieveable that no one trains the hipflexors. There are millions of youtube vid with heavy lifts like squats and deadlifts and all that stuff, but no hipflexor exercises like one leg weighted situps or weighted leg raises. poor!

The two most important musclegroups are the hip flexors and the two jointed hamstrings.
The quads aren't very important in RSL movements. Most of you won't beliebe this.

Doing MaxEffort bulgarin split squats with dbs makes your two-joined hamstrings extreme sore! But not your quads!
Because the power come from the hips. It's very important to have a super strong core to transfer the power!

I think the reason is because the hip joint is a fix point. One leg drives forward (hipflexor work) and the other backwards (hamstring and little glute work) this result in a fix hip joint position.

The sprint trainer barry ross write an article: http://www.dragondoor.com/articler/mode3/269/
And i read a study about the corelation of hamstring strenght and sprint times. That's also a reason why deadlifts are great for sprinting especially SL deadlifts.

End result: hip movement have highest priority in sprinting/ SLRJ for me
                  calv movement have second highest.


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