The Jag Power Way An insight into The University of South Alabama's Strength and Conditioning Department. Friday, November 25, 2011 What Equals a Fast Athlete, and What is "Fast"? Thoughts from an article that I recently read… The most commonly used bench mark and testing method for athletic speed is often the 40 yard sprint time. However, that test is not entirely specific when it comes to many athletic situations beyond actual short distance track athletes. In most situations, and with most sports, the athletes will not be called upon to perform an all-out, maximal sprint for 40 yards. Most often the athlete will need to change direction quickly, react quickly, and have a powerful and fast first step. Measuring this ability is not effectively predicted with just a 40 yard sprint time. Let’s look further into first step/reactivity and all-out speed. This discussion will be taken from a study in which 26 male rugby athletes were tested in various ways to ascertain strength and power attributes. These findings were then correlated with speed attributes. This study used 4 different methods to assess strength and power, and used those data points to find the correlation to athletic speed. Basically, the study sought to find what attributes of an athlete equal a “fast” athlete. The first was a series of speed tests. The tests included: First Step Speed/reactivity (5m sprint time), Acceleration (10m sprint time), and Max Speed (30m sprint time). These tests were assessed using a standard sprint timing light system. The second test was that of maximal strength and was assessed using the 3RM back squat. The participant used a plate-loaded barbell, in the high-bar position, and performed a basic squat. Beforehand, the subject completed a basic warm up which included static stretching, and was then given as many attempts as needed to get to a maximal number; increasing in 5kg increments each time. Thirdly, Power and Reactivity was tested utilizing 3 different jump methods. All of the jumps were performed on a Kinematic Measurement System (KMS/ Electronic contact mat). The first jump method was the Squat Jump. A bar of standard weight was placed on the test subjects back in the high-bar position while the athlete was standing on the contact mat. The subject was asked to jump as high as possible with the weight upon his back. The second jump method was the Counter Movement Jump. The subject stood on the contact mat with hands on the hips. The subject then jumped as high as possible without letting the hands leave the hips. The third jump method was the Drop Jump. The participant was asked to step off of a 40cm box onto the contact mat and explosively and quickly jump as high as possible upon landing on the mat. The fourth and final assessment used a Biodex machine and measured the isokinetic leg strength of the participants. The procedure involved a warm up which again included static stretching. The subjects were then put through a series of assessments on the machine to determine isokinetic torque measurements of knee flexors and extensors. Upon conclusion of the testing, the sample group was split into the 13 fastest (had fastest 5m sprint times) and 13 slowest (had slowest 5m sprint times). From this point, the numbers from the various tests were compiled and then correlated with each other to assess the causality of the faster and slower athletes. Right off the bat it was obvious that the Biodex test had very low correlation to speed. This is largely due to the fact that the Biodex is measuring flexion and extension strength at the knee. Most of the running strength comes from the hip region. The maximal strength test (3RM squat) did not correlate with the jump assessments or the speed assessments, however it did correlate well with the isokinetic measurements; namely, the hamstring/knee flexor strength findings (Biodex). This is not surprising because both of these tests are indicators of hamstring strength; they test the same attribute. Hence, they should correlate to a degree. But the fact that they correlate with each other serves no purpose for what we’re looking for here… It did not correlate with speed. Ultimately it was found that the strongest correlates to sprint performance were the 3 jump tests. Therefore, they strongly correlated with all 3 of the sprint tests (5m, 10, 30m tests). It should be noted that these were the only tests that correlated with ALL the speed assessments. From start speed (5m sprint), to carrying speed (30m sprint), they had relevance. What I found most interesting was that the 5m sprint/reactivity test was NOT a close correlate to 30m full speed times. This would indicate that start speed or “first step speed” is an athletic attribute in itself. It cannot be put in the same category as all out speed. To explain further, many people think that a quick person is one that can perform a 40 yard dash quickly. However, this is not an indicator of that athlete’s overall speed. While the athlete with absolute speed may cover 40 yards quicker, the quick stepping athlete can feasibly react to an event quicker, initiate counter-movement sooner, or out maneuver more effectively. This finding is, in my opinion, one of the most important of this study. The author set out to show the importance of not only more specificity in speed testing, but to also show the significance of first step/reactivity speed in field and court sports (hence the use of field athletes like rugby players). The author was successful in proving that it is a standalone attribute with great significance. What’s the point? Studies of this sort can provide better insight to the field of athletic Strength and Conditioning. A fast field or court athlete does not have to be, nor should he be, trained and tested as a short distance sprinter; as is often the misconception. (I want to clarify, however, I'm not postulating that squats or hamstring development are pointless for speed development. Remember that heavy back-squats develop the central nervervous system, and the study did find that jumps correlated well with reactivity (as they are in themselves a reactive movement). Squats can increase rate-force production by improving the efficiency of central nervous system firing. Squats can definitely increase jump strength. Though this study did not find a heavy correlation between squat strength and running speed, I do firmly believe that they serve a role in creating a faster athlete by helping the athlete build a strong central nervous system base. ) Cronin, J. B., & Hansen, K. T. (2005). Strength and power predictor of sports speed. Informally published manuscript, New Zealand Institute of Sport and Recreation Research, Auckland, New Zealand. Posted by Justin Nguyen at 8:21 AM No comments: Email This BlogThis! Share to Twitter Share to Facebook Share to Pinterest Monday, November 21, 2011 Here watch this.... I would like to say that it surprises me at some of the things that are posted on media outlets about performing exercises, but lately nothing surprises me. I was watching a video the other day and was quite amused and appalled at the exercise being performed and the "coach" giving encouragement for the improper technique while weight is loaded on the bar. The aforementioned exercise is a power pull, at least that is what the title states. Scary took the words right out of my mouth when he said it looked like a weighted jumping jack. In the video the athlete sets up with the shoulders in front of the bar, his weight is not shifted to his heels, and the back is not set. The athlete then proceeds to dip his shoulders on the start and jerk the bar off the ground, pull the bar as high as he can then lean into the weight to give the illusion that the bar is traveling higher. As the athlete pulls he splits his feet as doing a jumping jack and then moves them back in same motion to drop the weight. Three reps are performed and with each rep the technique breaks down even more, if that is even possible. What really gets under my skin, besides the fact that this was actually put online, is that technique was obviously not a priority. From the set up to the execution of the exercise, not once was there a cue to remind the athlete of technique, "get that pull, get that pull" is the only thing said to the athlete. No technique and no reiteration of proper form. All I see here is an athlete that will more than likely be on the road to a having an injury. It might not happen right away but if he stays with how he is performing this exercise, than it will be inevitable that at some point something will happen. Technique needs to be stressed and the intensity lowered. It really is that simple, if an athlete can't perform a lift properly than lower the weight and have him perform the exercise until proper form is achieved. The "coach" needs to see that and not worry about posting a video on something just to put something online. So to sum it up, technique technique technique...plain and simple. If proper technique is not taught and coached consistently and continuously before the bar is loaded and then, during the progression, you are setting your athlete up for eventual injury. Posted by Fashza at 2:53 PM No comments: Email This BlogThis! Share to Twitter Share to Facebook Share to Pinterest Getting the Most From Your Time/Training Recently, I have been switching up my normal training habits with great success. My standard training protocol was to perform one main lift. It may have been squat, bench, deadlift, or hang cleans. That was followed by an assistance exercise that related to the main lift for the day. For example, on squat days I would follow up with good mornings and some back work. This was mainly due to not having a solid hour where I could do my workout. The training was interrupted by work-related tasks, either a coach needed me to do something, or I had 30 minutes before one of my teams came in and I knew I wouldn't have time to do everything I know I should do. The last 6 weeks I have made some changes that have helped my time management and my training go much better. Here is a list of changes I have made: Begin with a thorough warm-up and speed training I have been short changing my workouts by not doing a good warm-up. But now, in the limited time I have, I make sure I do a good warm-up. This is a dynamic warm-up that encompasses the entire body. It gets my heart rate up and addresses imbalances in the body and increases joint mobility. If anything, I know this has made me feel better on a consistent basis. After my warm-up, I do short sprints or agility work to really get my nervous system fired up and it helps my mind prepare for the task at hand. Perform core lift with an activation exercise I have been doing squats coupled with box jumps, bench press with med ball throws, and hang cleans with depth jumps. This allows me to work in a lower volume set/rep scheme and maximize the effectiveness of the lift. The heavy weight of the core lift recruits more motor units. Then immediately going to a plyometric/ballistic movement in relatively the same pattern, increases speed of contraction. After one set, I have recruited a large number of motor units and increased the rate at which they are recruited. After four sets, I have tapped deeper into my musculoskeletal system and nervous system than if I were to have done straight sets of just the core exercise. In the end, the stimulus I have put my body through has resulted in more Type II fiber work, increased efficiency of the nervous system, and a more sport-applicable task has occurred, increasing transference of training. Usually at this point in my training, I have run out of time and must end the current session. That is fine though, because I have addressed imbalances in my body, increased joint mobility, and performed weight-bearing exercises that increase GH and Testosterone production, bone density, and some level of conditioning by pairing exercises, doing sprints, and performing a continuous movement warm-up. I now have two options: do my accessory work at the end of the day or the following day. This mainly depends on how much time I have left in the day and what tomorrow looks like. Either way, these are the other changes I have made that helped. Unilateral strength effort movements related to the core exercise These exercises address the weaknesses in the kinetic chain, increase joint stability, and emphasize target muscle groups to assist the core lift. I begin the next training session with these lifts because they get my heart rate elevated again and increases number of motor units recruited, which will make the most out of my high volume assistance work that I will be doing after the unilateral SE work. For example, following squats I do lateral lunges, cleans: single-leg RDLs, and bench press: single-arm dumbbell rows. The lateral lunges help me to concentrate on pushing me knees apart as I squat, as well as increasing the number of planes that I train in, which helps knee and hip health, while also training to be more athletic. The back training with bench works the antagonistic muscle group to increase stabilization of the shoulder joint during pressing movements, and strengthens posture muscles related to all lifts. High volume single-joint assistance work I finish the training session with high-rep sets of exercises that relate to the core lift. For example, squats: TKEs, cleans: power-shrugs or heavy glute bridges, and bench: tricep extension of some sort. I know power-shrugs are not single joint exercises, but I do them to train in the same movement pattern as the clean and focus on hip extension (and I love shrugs). With bench press, I do tricep extensions. I usually prefer bands because they can be manipulated to train in different planes and body positions you cannot do with free-weights. From time to time I do close grip bench or plate presses. Again, not a single-joint movement, but the prime mover in the exercise is the triceps. The final thing I have changed in my training for the better is weighted or stabilizing core (abs) work. The exercises I have been performing recently with much success are : wrestler's twist, Paloff press, and walking planks. They all involve the shoulders, which is good for me because I have a winged left scapula I am trying to fix. The wrestler's twist involves placing a barbell with one end in a corner and weight on the other end. While grabbing the weighted end, violently rip the weight from one hip to the other in an arcing motion, as if trying to body-slam someone. I perform the Paloff press in a squat stance with bands attached to a bar, perpendicular to the plane I am pressing in. As I press the band away from the body, the trunk must resist rotation. The walking planks begin on your hands in a push up position. Slowly walk the feet backwards until your body is in a straight line, and your nose is as close to the ground as it can go, without the body completely collapsing. One thing I highly emphasize, but did not address as a change, is multi-planar movements. I have been doing this all along, which is why it is not a change. Make sure you are pressing and pulling in all planes, as well as lunging/squatting/jumping in all planes as well. It creates a better athlete, but also a better body because we were meant to move, not just look pretty and lift heavy weight. Posted by Jerry Partsch at 7:10 AM No comments: Email This BlogThis! Share to Twitter Share to Facebook Share to Pinterest Monday, November 14, 2011 Cybernetic Periodization I was reading a Mike Robertson blog the other day about Cybernetic Periodization and made me think about how I could apply this to my workouts or a group of athletes. Cybernetic Periodization is not something in the terminator; it’s a termed coined by Mel Siff author of “Supertraining” and I will attempt to explain in detail in this post. When designing a regular workout plan for your busy inconsistent schedule it’s hard to stick to the numbers and designated days of the week. What I mean by this is your CNS in a perfect world would reset every 72 hours like clockwork with a perfect periodized routine and adequate recovery. With a lack of recovery, deficient amount of caloric intake, and High CNS and Muscle Skeletal fatigue prior to your next workout, limits you to be fully prepared for your perfect program. My solution to this problem would be following a Cybernetic Periodization schedule. So what is Cybernetic Periodization? It basically is training on how you feel for day of your prescribed workout. This is when auto regulate your training routine through relative programming. The basic format for the workout stays the same with high/low/med/low/high with a selection of exercises based on the amount of motor units recruited. What will change in the routine is the volume, intensity, and exercise selection based on the RPE for the day. RPE stands for Rate of Perceived Exertion, which means how much effort am I able to put into the workout for the day. The RPE scale should range from 1-10; 1 being the worst feeling and 10 feeling great. Then you take this scale and determine your variables from all the qualities in the chart below. The first two qualities to look at are your volume and intensity ranges, which I refer to the prelipin table. Within the prelipin table you have a relative intensity range of 10% to follow and a total volume range within that intensity range. So if you are working at 80% intensity and your RPE for the day is a 5 your volume selection for the day would be in the middle of what is recommended. This is based off your core lift for the day. Example: RPE Exercise Intensity Volume 1-10 Back Squat 80% 10-20 Following the primary mover for the day you select 2 to 4 accessory exercises that compliment the core lift. This is where you would get your high volume from for your training and keep the intensity low. When it comes to an Olympic Movement, Squat, Deadlift, or Single Response Plyometrics the exercise can only be trained every 72 hours. So the question is, “What do I do in between those days?” Bench, OH Press, Cardio/Tempo Runs, Upper Pulls. If you feel that you have hit the wall don’t hesitate to take a recovery day with some regeneration work mixed in. This program should be followed on a 7-9 day cycle, coming back to the primary exercise. Example: Core Exercise Accessory 1 Accessory 2 Accessory 3 Accessory 4 Day 1 Clean Jerk Deadlift Shrugs Leg Curls Day 2 Bench Press Bent Over Rows Incline Press Pull Ups Triceps Day 3 Tempo Run/Regeneration Day 4 Squat Box Jumps Step Ups Leg Ext. Glut/Bridge Day 5 OH Press Upright Rows Seated Rows Push Ups Biceps Day 6 Tempo Run Day 7 Recovery/Regeneration Core Exercise Accessory 1 Accessory 2 Accessory 3 Accessory 4 Day 1 Clean Jerk Deadlift Shrugs Leg Curls Day 2 Bench Press Bent Over Rows Incline Press Pull Ups Triceps Day 3 Tempo Run/ Regeneration Day 4 Squat Box Jumps Step Ups Leg Ext. Glut/Bridge Day 5 OH Press Upright Rows Seated Rows Push Ups Biceps Day 6 Tempo Run/ Regeneration Day 7 Deadlift SL Movement Pull Up DB Press 3 Way Delt Day 8 Medicine Ball Circuit Day 9 Tempo Run/Regenerate So when it come to auto regulating your workouts, you must be able to push the envelope on days your feel great while going at the higher end of your relative intensity and volume range, and back off on days you feel down. You soon will see that you are able to get more out of your workouts and see better results in the gym. P.S. Don’t forget these fundamental principles when following a Cybernetic Periodized Program. · Volume Range · Intensity Range · Exercise Range · Exercise Selection · Training Frequency Posted by Unknown at 7:36 PM No comments: Email This BlogThis! Share to Twitter Share to Facebook Share to Pinterest Monday, November 7, 2011 Why I Don't Go to the Rec Center This guy. (see picture above) Bad Technique - it makes me want to vomit because of how it looks, and what is about to happen to that joint. Bench and Bi's - the one time I went to the Rec, the first 7 guys I saw walk in there did either bench or bicep work as soon as they walked in. Wife Beaters/Cut-Offs - every frat boy wears a wife beater or cut-off to workout. Don't wear one unless you bench at least 1.5 times your body weight or can squat at least twice your body weight. PS - nobody cares about your skinny arms. Skinny Legs - DO A FREAKING SQUAT FOR ONCE IN YOUR LIFE! Screaming with Light Weight on the Bar - enough said. Spotting on Accessory Lifts - if you can't lift it, put it down. No You Can't Work In, You Are Weak! - I'm not going to slow my session down to take weight off so you can get back to flexing your calves in the mirror. Gloves - put the lotion away and get some man-hands. Your hands may be soft, but I'll still kick your butt and steal your girlfriend. Curls in the Squat Rack - its called a "Squat Rack" for a reason. Figure it out. "Trainers" telling me I'm doing something wrong - DO YOU KNOW WHO I AM?! Before you say anything, prepare to shut up. Don't get me started. No I will not help you rub tanning lotion on. Who wears hair gel to workout? If you have skinny legs, do something about it, other than wear sweat pants. You don't need a pre-workout shake to do that weak workout. I'm not working out. I'm training. No I'm not on Steroids. No I will not write you a program. Squatting past parallel will not hurt my knees. People taking 10 minutes between sets to parade around and look at girls. Stop flexing, you are about to pull something. Posted by Jerry Partsch at 9:00 AM No comments: Email This BlogThis! Share to Twitter Share to Facebook Share to Pinterest Newer Posts Older Posts Home Subscribe to: Posts (Atom) Followers Blog Archive ► 2014 (2) ► 2012 (3) ▼ 2011 (11) ▼ November (5) What Equals a Fast Athlete, and What is "Fast"? Here watch this.... Getting the Most From Your Time/Training Cybernetic Periodization Why I Don't Go to the Rec Center ► October (4) ► September (2) Contributors Fashza Hersel Jerry Partsch Justin Nguyen The Jag Power Way Unknown Unknown Awesome Inc. theme. Powered by Blogger. Deze site gebruikt cookies van Google om services te leveren en verkeer te analyseren. Je IP-adres en user-agent worden met Google gedeeld, samen met prestatie- en beveiligingsstatistieken om servicekwaliteit te garanderen, gebruiksstatistieken te genereren, misbruik te detecteren en maatregelen te treffen.MEER INFORMATIEOK