here is another way to load the Ghetto reverse hyper dip belt as per normal, but attach ankle strap to the chain of the dip belt!
I have been using my Element 26 Nylon belt or my old EliteFTS leather dip belt as a ankle strap, but you can buy 3-4 inch wide nylon strapping dirt cheap that work well, and a super strong. I actually use a loop of Nylon strapping, tied into a knot for Spanish squats
Fuckin badass. Always felt the "holding a dumbell with your feet" dit reverse hyper was a little underdeveloped. This version seems quite functional
I think it's a quad strength issue if you think about it, the quads have to support your whole bodyweight on one leg at deep knee angle and way forward shin angles. if you the body senses they aren't strong enough to do so it won't let you get into that position and stay there
By using a sled with a load that causes around a 20% velocity decrement and a waist harness, we can create an environmental constraint that encourages us to generate our force production in a more horizontal manner, while also allowing for us to feel what it is like to sprint with greater hip and knee flexion.
Over time, we might be able to achieve both physical and skill oriented adaptations that can help us sprint faster without resistance. From a physical standpoint, we know that sled towing can improve power output and countermovement jump, and I personally believe that sleds can cause tissue adaptations in the muscles and tendons of the legs.
In the gym, getting stronger in large ranges of motion will help lay a foundation of strength that can support your body as you sprint in these more aggressive positions. Considering knee flexion angle at touch-down is related to one’s ability to direct force horizontally into the ground, building strength in positions with an acute knee angle makes logical sense as a general stimulus that should be included. This could be done with a deep squat, a high box push step up or rack step up, as well as performing lunges with maximal knee flexion. While these general exercises might not cause any direct improvement in your ability to sprint, they will help lay a foundation of strength and range of motion access which can then set you up to perform sled sprints more effectively.
I got the owner of that YouTube channel to analyse my form and he also mentioned about leg strength weakness at deep knee angles and that's why started to do high box step ups and now recently cable squats so I can go deep and use assistance to help me get out of the hole if needed and work my way upto 100kg, cable limit. Also protect my hips as deep squats aggregates my hips.
I seen that video and was thinking of doing sled march followed by sled sprints but also practice forcefully coming out low during sprint start practices. I have tried this many times but my body won't allow it. More practice I guess. Possibly to an extent that I will aim for diving into the ground lol and then adjust height lol.
Thanks
Hey as per your most recent form vid I agree with the CoolColJ, and that YT channels feedback. It looks like in your starts you don't get a whole lot of deep knee angle and form fixes can only go so far in correcting an issue with strength. Its really understandable because you have hip issues when attempting to deep squat so its not really an option and SL movements are limited in force production by how well you can balance.
You probably know all this already but decided to write this out just in case. But basically I would take something like trap bar deadlift, BSS, lunges, step ups, sled pulls (pausing between steps), whatever (whichever has more knee over toe to target quads more, and doesnt bother your knees or hips) focus on one of them, do higher volume for a few weeks or a month and attempt to get the movement stable and strong. Then once youve really mastered the movement pattern and built up some solid strength, do workouts with heavier weight but light enough to explosively do 5's or 3's, as well as heavier ones targeting max strength (as long as it is all feels solid and feels injury risk free.)
Im not really able to give super great advice on this because i have always been quad dominant and I know that P-chain dominant people like you tend to shift whatever leg exercise into a p-chain exercise. But you may be able to feel out the movement and focus specifically on explosive quad involvement at deeper angles.
Also, here is a warmup that may help with sprint form: https://youtu.be/RKgetbklmwk Im not even sure that the creator fully understands how that warmup works but it does for some
Date: 28/06/2022 Soreness: knees felt a little beat up Bw: 68.4kg
Condition: nice warm day, but can feel sore throat and chest I fection approaching.
Warm up Mobility and activation stretches
Sprint work Light sprint drill warm up Kneeling sprint start walks to 3 steps Kneeling sprint start skips/light run to 3 to 4 steps Kneeling sprints to comfortable pushed run with emphasis on switching and leaning.
Workout Seated straight leg raises for hip work - 1 x 5 each leg @bw - 2 x 5 each leg @8kg kettle bell
Squats on a low box non stop - 1 x 5 @bw - 1 x 3 @60kg - 3 x 5 @70kg felt comfortable but remembered I did 80kg before
Contrasted above with box jump from sitting on low box, harder to get high from those, lower than my normal from standing as I get power from squatting down less than quarter and jump but this stationary from bottom to box hip height. It feels a little intimidating but got it done.
Single leg hip thrusts - 1 x 5 each leg @15kg dumbbell - 2 x 5 each leg @40kg dumbbell Note: comfortable may need to go to barbell and time running short
Bent over rows - 1 x 5 @20kg - 1 x 7 @50kg
Cool Down Stretch
Hey dude i notice a lot of the time you seem to be low on time. 1*20 might be something to try out. I remember in one of those just fly podcasts, one of the coaches used that and was able to fit a whole lot more exercises into a single session. I think its a pretty well established scheme, Dr Yessis who I think developed it (or at least i have heard him support it) is an exercise science veteran
Very late reply here but that's good to hear! Any more updates?
Yeah! I've made some strides in terms of balance, efficiency of change of direction mechanics, breathing mechanics, body awareness. My APT and especially upper cross have improved. I've had a lot of breakthroughs in my understanding of the body. Still though, my body reverts to previous mechanics habits.
I think one issue is I'm still applying the concepts as if I can have perfect mechanics, but because of my torn PCL I actually have to make manual adjustments and arrive at a modified posture that addresses this glaring instability. I can't keep shooting for the "perfect" mechanics because this instability will not be addressed in that case. Just how much adjustments have to be made and what the end result might look like remains to be seen.
I want to post some details but will hold off until I feel like I've addressed all the main parts and my mechanics cease to degenerate back to apt and upper cross and I think the result is sustainable. I'm pretty optimistic that it's possible but so far knowledge has come easily and the progression of knowledge has felt linear. I might arrive at mechanical issues I don't understand and theories I come up with won't address. My opinion is kinetic chains may get pretty complex, especially when one leg has one set of optimal mechanics and the other leg has a different set. And in the end some of the stuff I come up with might only be true for me personally, because of my particular history with bad posture and "weight room athleticism". But hopefully some helpful stuff comes out of this process because I have put a lot of time into it.
But yeah i also don't have any formal training in this stuff so who the hell even knows.
Oh dude maybe your muscles ran out of glycogen, that was happening to me (im pretty sure) on lots of my runs when i started keto. Now I basically have to take some simple sugars before every workout that reaches into anaerobic without long rests and also on slower runs more than maybe 90 mins. Its such a shit feeling i remember that happened to me during a frisbee pickup game and it was so embarassing I just started getting wrecked by high schoolers and stuff
Glad youve got a running companion willing to run 12 miles with you though
Oh and it could also be dehydration or electrolytes. Been getting hit with that every now and again as well
Hey I dunno how helpful this is but Joel Smith of Just Fly sports posts a lot of sprint form criticism on facebook if you follow his page since it seems like that is kind of something you enjoy. He also has a bunch of podcasts on his website with people like Beau Schexnayder and Adarian Barr who know a bunch about sprinting. I used to watch those and read the summaries a lot. Someone you can also check out on youtube that I think is a good sprinting coach is Jonas Dodoo. Hopefully that is useful
Hey I think you got the wrong impression i'm not advocating for decline situps. If you read the last of T0dddays posts he says that he does them minimally and tries to get the bulk of his hip flexor volume with leg raises. If you read my post when I said that I "only did this stuff", thats leg raises off the bench and deadbugs NOT decline situps. Sorry for the confusion
My last post was just ranting on how dangerous the actual exercise is, I would never progressively overload it. Not actually aimed at you or toddaayy. I just do not understand how he could do that with 40lb behind his head without curving spine.
But second point you can actually bulk up your hip flexor? With the leg raise of the bench or just normal leg raise. Is it isometric one? Tell me more. Would this mean having more muscle motor units to recruit. I would assume an explosive version could help recruit or activate the type 2 muscle fibres. Fast twitch. Sorry it felt like a personal attack at you, more so towards the exercise trying to break my spine lol. I think it was that statement about good sprinters should be able to do decent weight making me feel like I must be a poor sprinter if I can't do them.
Hey it's all good man I'm sorry my post made you feel that way. But don't be discouraged I think this just shows that hip flexors is an area you can improve a lot that I think will have a lot of carryover to sprinting. Tbh as far as T0dddays standards I wouldn't qualify as a good sprinter either even though I have invested a lot of time into it although I have made a lot of progress training hip flexors.
And yes, I think bulking and building skill with hip flexors is important. For some reason for most people it's just an afterthought in training, but I think it's a critical muscle to train because it has to reverse all the force of extension every stride so the leg changes direction. I could be wrong though, maybe something about mechanics makes hip flexors not all that important. I did read a study though of someone who bulked hip flexors too much and it compressed their organs and made their breathing mechanics worse, but I think that is a pretty far extreme.
But I think even with deadbugs and leg raises you are going to run into you spine starting to arch. I think that just means your hip flexors are struggling and trying to change up your form to get better leverage. If you can resist and keep your form from changing, I would keep going, if not probably best to stop. No need to risk injury at any point.
On the raise portion, I would do it explosively if you can. Controlled lowering is a good way to go about it and probably how you should start. The alternate way to do it which I learned from Triphasic Training: I try to accelerate the legs down and try to come to a dead stop in the bottom position, decelerating the legs as fast as I can - To me the lowering part is where the real training benefit is: I think this imitates the sort of quick deceleration at hyperextension you have to do in sprinting. I think because you would be doing the deceleration rapidly it would also train fast twitch.
Hey I think you got the wrong impression i'm not advocating for decline situps. If you read the last of T0dddays posts he says that he does them minimally and tries to get the bulk of his hip flexor volume with leg raises. If you read my post when I said that I "only did this stuff", thats leg raises off the bench and deadbugs NOT decline situps. Sorry for the confusion
Some more stuff about hip flexors i dug up from the log. If yours get hurt easily i would take it easy and maybe do light, slow ecc might help with rehab.
T0ddday quote
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For decline situps I am talking about the following exercise. Grab a 45lb barbell. Hold it behind your back like a backsquat*. Get in a 45 degree decline bench and keep your abs and back tight and lower controlled till you touch your upper back only to the bench and rise back up to sitting. Flex hip flexors to bring body up. Yes it is an ab and hip flexor exercise. They are a team! Most people cannot do even one rep. Almost all good sprinters can bang out 5-10 of these the first time they learn it
LBSS reply
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my n=1 is that heavy weighted decline situps fuck up my back if i do them too frequently or too intensely. much prefer toes-to-bar; ab wheel rollouts also good.
T0ddday reply
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As far as sit-ups terrible for the back - I don't totally agree. Sure loading with your back on a decline crunch puts a ton of compressive force on your spine, but then again you can keep your spine straight and bend from your hips - especially of the negative. Sure, you need a strong back, you need strong hip flexors. This is why I don't favor them as a volume exercise. Get your volume in with decline leg raises with a dumbbell. If an athlete is to do 100 reps of abdominals I'll have them do about 10-20 reps of heavy decline sit-ups or negative holds, then around 50 reps of some leg lift variation, then about 30 reps of some type of static hold or anti extension work...
Here are the leg raises for reference. I try to throw my legs down instead of just lowering them down and then stabilize as well as possible, i hope it has some carryover to sprinting cause i believe it's similar. But then pause so im not using stretch reflex to lift them back up. I have some ankle weights, holding a dumbbell can work too.
I remember T0ddday said a benchmark hip flexor str level for a good sprinter was being able to rep out decline situps with a 45 behind the head. At the time i could maybe do that with a 10. I repped dec situps out with a 25 behind the head a little while ago. And the way i have been training lately is mostly doing this stuff so thats why i believe this is actually a pretty solid exercise. Tough to know for sure though.
I looked over the last few pages and I think something you shouldnt forget to do is chest and lat work. You have a lot of shoulder work and thats important as well but if you consider sprint motion the ranges of motion where the most power has to be generated are at the extremes where the arm changes direction (hip pocket and eye socket) and i think the prime movers for changing direction and moving the arm back at that RoM would be done by the lats and the other way would be the chest and shoulders.
If you have a block where you are focusing on power, depth jumps, bounds and hurdle hops might be helpful. Im assuming you are focusing more on strength atm
What helped me a lot personally was a lot of hip flexor training, especially the eccentric. So stuff like deadbugs. And i do leg raises off of a bench to get more RoM (also more specific to sprinting) and focus on controlled eccentric and explosive concentric. Reverse crunches are ok , i like that you can really control the loading, but i think they are less specific with the RoM.
Also some broad jumps Snatch jumps - was wondering what's the point of power snatch complex technique for quick power development rather than an explosive deadlift jump lifting bar to overhead or clean without complicated hip contact.
I would think the hang power snatch has the most specificity because it has triple extension just like sprinting and I would think since you have to get the snatch up higher it would be closer to sprinting on the force velocity curve than a clean. I think its arguable though because sprinting has pretty different mechanics: its only 1 leg at a time and the force generated isnt just up and its done with lots of momentum.
I have heard some coaches think the oly lifts are too complex for sport training and too much time goes into mastering technique that makes them not worth it. Im sure you could do high pulls or even jump half squats and the carryover to sprinting would be similar. If anyone disagrees feel free to comment.
I did hang power cleans (and a block variant) for probably several years. I think they are ok for sprinting, pretty decent for jumps. Getting to a half decent technique took a while though and this was just the hang version. A few months ago i was messing around with a strapped high pull variation and i thought it was useful to not have to focus on catching but instead focus on generating as much force as possible.
Sore all over - quads/VMO, glutes, hamstrings, calves, traps, pecs, biceps the most
Achilles felt decent after yesterday - no flare up from the few hops and skips I did, even though I still get an ache when walking when cold. And pressing directly into the achilles insertion does ache a little, so there is still damage remaining but does not seem to impair function
total rest day
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My brother came around and talked up about his change to a Carnivore diet.
He has lost 10kg over 7 months, without any change in lifestyle, he doesn't exercise and was an obese heavy smoker He said all his joint inflamations, dermatitis and skin issues have gone.
He only eats 2 chunks of steak once a day and is good and full for 24 hours....
So the benefits of fasting combined
Yeah Jordan Peterson and his daughter swear by the carnivore diet that got rid of a whole bunch of problems for them. I mean if you only eat meat you are technically keto as well and that might be accounting for the weight loss. Honestly eating meat is the best part of keto so i could see myself going carnivore if i thought it would be useful
Hmm about the functionless mass, i will have to look at more info on that but your view is valuable. My guess is it would be tough to measure.
I guess for me training for an athlete PL has always been much more practical because presumably traditional BB builds mostly slow twitch. But I guess for some reason Im also assuming that PL trains GTO more than BB. Which kind of makes sense (although im not sure thats right) because with PL you are supposed to be explosive all the way throughout, and if every rep is attempting to max out the motor pool, you are trying to break through the limits set by GTO. Also using higher weights would presumably do this.
But all I have written down about this though is that ballistic and dynamic stretches help inhibit GTO and eccentric training also inhibit GTO. But this might mean a short term inhibition because you are proving to your body it can handle stuff safely. Gotta look into this a little more too
This is a good read and an interesting approach to study, using Iso's. Knowing that discharge rates and mu amount recruitment doesnt change between trained and untrained lifters is so theoretically helpful, knowing that those are not qualities that are being developed. It sucks they cant use dynamic movements though, not sure if its a good idea to try to argue that dynamic movements work the same way, that would be interesting to know
But i want to add on a point (that doesnt contradict the study in any way), and i suppose its pretty well known, that during dynamic movements, the GTO is super overprotective and limits force output to 40% or less. (I learned this from Triphasic Training) And training over long periods improves this quality. I suppose that would be part of the movement skill. I dont know how much thats a factor for less complex movements.But I guess through this you could argue that movement skill and neural factors are inseparably linked for most activities.
So when they say:
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All of that strongly suggests that resistance training doesn't improve your ability to recruit motor units, achieve higher motor unit discharge rates, or squeeze more force out of your muscles per unit of motor drive in a general sens
I guess it depends how you interpret that, but what worries me is the way it is worded people might draw more extreme conclusions not taking that GTO factor into account and might choose to do BB instead of PL. Like basically in terms of practical conclusions, I dont see how this study should affect anything.
Also theres sarcoplamic (or sarcomere? I dont remember) hypertrophy to account for where some types of training add functionless mass (I learned this from skimming Supertraining). So those ratios could be a little different if one could account for that but since they have like 30 people involved maybe this has less of an effect because for some or most of them thats less of an influence.
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