#292 - How To Get A Competitive Edge This Summer
Channel: High Performance Content for AFL Staff & Athletes
Date: 2023-12-14

Highlights from the episode:

00:00 How to prevent hamstring strains
01:00 How to do 1.5x body weight bench press
01:59 Exercises to improve explosiveness
02:53 Can you do a treadmill when you have COVID?
03:49 How to get an edge on your recovery plan

Preventing Hamstring Injuries:

- Perform eccentric strength exercises to improve hamstring length and deceleration ability.
- Include exercises like Romanian deadlifts (rdls), single-leg rdls, and hamstring stretches.
- Focus on loading the proximal hamstrings to minimize knee bend.

Breaking Bench Press Plateaus:

- Plateaus in the bench presses are normal; consistency is key for long-term progress.
- Consider changing the training stimulus by incorporating variations like incline bench press, decline bench press, floor press, or band training.
- Mental engagement is crucial; changing the routine can improve intent during workouts.

Enhancing Explosiveness:

- Plyometric exercises (jumping-based movements) are effective for improving explosiveness.
- Olympic lifting, such as power clean or hang power clean, can also enhance power.
- Use tools like a smartphone to track barbell velocity; aim to move the bar at about 1 m/second.

Running with COVID-19:

- Follow a protocol similar to concussion recovery for COVID-19.
- Rest and allow the body to fight the illness rather than pushing oneself too hard.
- Maintain a feel-good pace in training sessions if symptom-free to aid recovery.

Athletic Recovery and Mobility:

- Focus on improving recovery beyond muscle feel and energy levels.
- Incorporate activities like beach trips, pool sessions, and ice baths.
- Allocate 5 to 10 minutes to enhance mobility during recovery sessions for long-term athletic improvement.

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