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By: Regan Quaal
I recently took a new job at Shakopee High School as their full-time strength and conditioning coach. This has always been my goal of mine to move on from college to the high school setting where I could train the athletes more regularly and harder. I looked at them as blank slates that have never really been taught anything training wise so I could shape their idea of training. Now being here this is my first time in my 8 year career being in charge of a whole football team's off-season training, which is a big task and honestly one of the biggest things I was and wasn't looking forward too. I'll start with why I wasn't, the big one being I can't stand the cocky egos you come across in football. The issue is I have to feed those egos to get their swagger up even more so they keep training harder and harder in preparation for the next football season. So far I have found a pretty good balance of keeping people in check and boosting them up when needed. The other reason is it is a huge responsibility there like 130ish guys total in our high school football program and I have to figure out a way to keep them all excited and stimulated to keep progressing in their training for the next 8 months. I was really excited though because I knew I could make a huge impact in athletic development if I did things right and progressed them slowly and correctly. I'll start with my plan for our off-season speed training. We take a Tony Holler “feed the cat” approach to how we train our athletes when it comes to speed work. We time our kids twice a week only giving them between 2-4 reps of max effort each day pending what we are timing. We started off the off-season with timed 40s and 20s as one typically always does with football. The big reason why we chose the timed 20 alongside the 40 is so we could see ratios of 40 vs 20 time and develop an idea of which of our athletes are good at accelerating vs top end speed abilities. The results were not shocking; most of our athletes were far better at accelerating than maintaining top end speeds. Another thing we noted was our younger guys tended to be better at top end speed than our older guys as well. We also saw this when watching them perform their repeated hurdle hops. Leading us to believe they were more elastically driven then our older guys who are more muscularly driven. This could be due to many factors, the big one we came up with though is the schools previous strength coach was very powerlifting and bodybuilding based, so we think that our older guys performing that style of training for a few years led to them being more muscular driven because the programs he puts together lacked exercises that were designed to develop elasticity. Now to the program plan we put together our plan was to test 40 yard sprint and 20 yard sprint on - week 1 - week 6 - week 12 - week 18 Giving us three separate phases of training to develop our athletes speed as seen by drops in our 40 times. Below I will go over each of the three phases we are planning on running. PHASE 1 (week 2-5): establish and build top end speed & improve acceleration mechanics During each phase we will perform 4 weeks of training two day per week, the days were as following: Day 1: fly 10s
PHASE 2 (week 7-11): Maintain top end & accelerating longer Day 1: fly 20s
Day 2: Resisted 30s
PHASE 3 (week 13-16): Build top end speed & improve transition phase Day 1: fly 10s
Day 2: resisted fly 10s
The only weeks that were not accounted for above are the weeks following our testing weeks, we label these weeks as our speed application weeks. The goal with these weeks is to see if the speed improvements we are making can be applied to demands that can be seen in football. Obviously it isn't just like football because the drills are premeditated that we are timing so we can compare results across the entire team and so we can repeat it in the future to see if we are consistently improving. In these drills we include change of direction of direction components, lateral movement, and backward movement. The two different drills we selected test both top end speed and acceleration in a more football specific scenario, they are as follows below: Day 1: 10 yard backpedal into 20 yard sprint (time final 10 yards)
Day 2: 10 yards forward + 5 yards back + 10 yards forward (25 yards of total forward running)
Review of Speed Program
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By: Regan Quaal & Jesper Mårtensson
Edited by: Amy Hobday INTRODUCTION We have all probably said to ourselves when performing a conditioning session “I will do this for X amount of time or do these intervals for X amount of time”. On the other hand, we have also most likely said to ourselves when performing a weight room session “I will do this exercise for X repetitions”. The question is: Why are we only prescribing duration for conditioning and not for exercises? Both serve the exact same purpose, preparing an athlete to compete in sport, so why do we differ between the two? They should not be thought of as separate entities because all qualities can be developed using both scenarios, especially when it comes to preparing an athlete from an energy system profile perspective. Sport is timed by duration, not by number of repetitions, so using timed sets for the weight room makes much more sense if we are trying to develop training programs that are specific to the demands of sport. On top of that, utilizing time will control for the possible variance in training volumes amongst your athletes and is the best method to develop repeat sprint ability. By: Regan Quaal
As any sports performance coach knows, training athletes in-season is no easy task. There are a number of variables at play and an ever-changing schedule that the sport coaches, athletes, and strength coaches have to work around. This makes it challenging to plan ahead, and without adequate preparation, you run the risk of your team training sessions evolving into a pseudo-yoga class, stretching out the athletes and leading banded walks twice a week for the duration of the competitive season. If you haven’t had to fill that role in your career yet, congratulate yourself and consider yourself lucky because you have most likely worked with an awesome staff who is great at communicating. Obviously, do your best to make sure it never reaches that point, because it is no fun (at least in my opinion) and we didn't get into the field to lead stretches, warm ups, and cool downs. We did it to train athletes and maximize their athletic qualities, so we can watch it transfer to success in their given sport. I’m sure most of you reading this will be able to relate to the following story. When I first started training athletes as a new coach, I would design an entire training program down to the number of reps and sets at a specific percentage for the upcoming in-season competition schedule. My program was based on what was discussed with the coaches prior to the season pertaining to our “planned” practice schedule and opponents throughout the year. After these conversations, I would design a training program for the athletes to develop specific qualities I believe they needed to be prepared for competition throughout the season. In theory, this seemed like the right thing to do because I wanted to be as prepared as possible for the long road of in-season work that was ahead. After going through my first couple years of in-season training, however, I realized that this was an overkill approach because we, as sports performance coaches, have very little control. It was very frustrating that I always had to keep redoing/rewriting all the training programs that I was spending so much time putting together leading up to the in-season. I knew my approach was broken, and I had to come up with a more efficient method of getting the job done. By: Regan Quaal
The IssueI recently read an article about how even though we may be training at low intensities or heart rate ranges that correlate to "aerobic" work, it does not necessarily mean our muscles are using oxygen to produce ATP. This is especially true if we typically spend most of our time training for power or strength qualities. First, when training for strength and power, the primary systems at play are the glycolytic and alactic systems, not the oxidative system. Secondly, during strength and power, the nervous system adapts to the muscle repeatedly contracting maximally throughout the workout. Each of these contractions produces large amounts of tension in the muscle. After training for strength and power on a regular basis, our muscles tend to start contracting maximally every time movement is performed. This is even the case if the movement is performed at low intensity. For example, the intensity of jogging is very low, so during the stance phase, the quad only needs to contract submaximally for the runner to continue to move efficiently. The benefit of the muscle contracting submaximally is there is little tension created in the muscle. Small amounts of tension do not cause vasoconstriction, so deoxygenated blood can leave the muscle, and oxygenated blood can enter the muscle without resistance. The opposite is true for a muscle that has adapted to always contracting maximally in training. Maximal contractions cause vasoconstriction, which produces a lot of resistance, reducing the ability of deoxygenated blood to leave the muscle and oxygenated blood to enter the muscle. · When warming up for the main lift of a session, I have found many positive adaptations from building up to a quick heavy single, prior to performing the working sets for the day · Benefits · POTENTIATION: induces short term excitation of neuromuscular system prior to working sets to ENHANCE PERFORMANCE · READINESS: track bar speed/rpe of the final heavy single performed and compare it to previous sessions to get a sense for your READINESS to train that day · ADAPTATION: track bar speed/RPE of the final heavy single performed and compare it to previous cycles to MEASURE if training is inducing the adaptations you intended · NEURAL MAINTENANCE: for strength sport athletes whose only goal is to improve 1RM’s, retain the feel for heavy weight during volume focused phases of training · CONFIDENCE: “Strong people are harder to kill then weak people and more useful in general" Mark Rippetoe · Guide · LOW VOLUME: 4-5 sets and 10-15 reps total · MINIMAL TIME: Only allot 8-10 minutes at most to complete these warm-up sets, so you do not put too much effort toward “non-working sets” · NO EMOTION: The HS should be performed in a parasympathetic state, save getting hyped up for when it matters · 80-90%: The final rep should fall between 80-90% of your 1RM, closer to 90% for upper body movements and closer to 80% for lower body movements · STRICT TECHNIQUE: Keep movement technically sound, I often add a pause at bottom position to not rely on bounce Example · Bench Press warm-up: 5@135, 3@185, 1@225, 1@255, 1@275-295 (1RM: 315) · Sumo Deadlift warm-up: 5@225, 3@315, 1@365, 1@405-425, 1@455-495 (1RM: 525) - For your average individual who performs the Olympic lifts on a semi-regular basis, their LIMITING FACTOR is quite often not their ability to display strength (ability to squat, pull, and press) - Their LIMITING FACTOR is more often a technical flaw within the movement pattern due to its complexity or it could also be a mobility/stability issue - To address technical flaws as the LIMITING FACTOR I periodize Olympic Lifts by position/variation versus by percentage - Programming based on position also allows for a natural progression of INTENSITY because you prescribe the individual variations, they can gradually lift heavier with JERK: POSITION BASED PERIODIZATION - When programming the Jerk, I typically start with the Power Jerk then move onto the Split Jerk because the ladder involves more coordination and cueing - During the process I will also add pauses to the movement, either in the dip or catch or both, to increase the individual’s awareness of the different positions and to add more steps to the development process MY CURRENT JERK PROGRESSION - Phase 1: Power Jerk + Split Jerk (LIMITING FACTOR: Power Jerk) - Phase 2: Pause Split Jerk + Split Jerk (LIMITING FACTOR: Pause Split Jerk) - Phase 3: Split Jerk + Split Jerk Workout above: JERK FOCUSED STRENGTH SESSION A. 0-20 minutes: Build to heavy Jerk Complex (Pause Split Jerk + Split Jerk) - 10 sets (on the 2 minute) - Set 1-3: Pause Split Jerk + Split Jerk x 3 - Set 4-6: Pause Split Jerk + Split Jerk x 2 - Set 7-10: Pause Split Jerk + Split Jerk x 1 B. 20-30 minutes: Jerk Drop Sets/Technique work - Every 2 Minute for 5 sets performs 2 Pause Split Jerks - Work between 80-90% of heavy in Part A C. 30-40 minutes: - 5x3 Push Press@70-80% of heavy in Part A D. 40-50 minutes: - 5x3 Box Jerks Dips + 5 sec isometric@100-120% Max Jerk GUIDELINES · 20-60 minutes · Work to rest ratio b/w 2:1-4:1 · 3-6 different cyclical activities w/in circuit · Strictly nasal breathing · Heart rate 60-80% of max BENEFITS · Exercise Efficiency: improve ability to sustain higher levels of output aerobically · Recovery: promotes blood flow to muscles at low intensities · CO2 Tolerance: increases amount of oxygen available to muscles to utilize · Blood Flow Redirection: by rotating through different movements that emphasize different body parts, it forces blood to constantly be pumped to different places · Heart Rate Awareness: focus on controlling heart rate during rest periods · Resting Heart Rate: by increasing stroke volume and cardiac efficiency through more blood being ejected each beat MY GO TO IMPLEMENTATION · 40-60 minutes: 40s ON/ 20s OFF · Exercise Rotation: A) Single Under, B) Ski Erg, C) Rowing, D) Curved Treadmill, E) Assault Bike · Nasal Breathing & Heart Rate 140-160bpm · I prefer the 2:1 work to rest ratio because it allows me to perform the intervals at higher outputs since I have time to partially recover during the rest. · I also have found this to be the best way to order the exercise because 1. It prevents me from utilizing the same major muscle groups for two continuous intervals, so I’m avoiding metabolite build up in the muscle (staying aerobic) and am training my ability to redirect blood flow 2. It’s ordered from lowest to highest output (in my opinion), so by the time I finish E) my heart rate is peaking, then during A) & B) it drops back down until it builds back up again, teaching me how to use certain exercises for recovery and control my heart rate 
ADAPTATIONS - LOCAL MUSCULAR ENDURANCE/WORK CAPACITY: target a specific muscle group by holding one position for an extended duration - ACIDOSIS TOLERANCE: performing an isometric in the bottom portion of a movement when the muscle is stretched, causes occlusion leading to a large build of metabolites - LACTATE UTILIZATION: when these metabolites are built up and trapped in the muscle, it improve your ability to recycle them and use them as an immediate fuel source, since there is minimal new blood flow into the muscle - TENDON HEALTH: increased tendon and connective tissue thickness and load tolerance - INCORRECT COMPENSATION PATTERNS: simplifies teaching individuals how to drive through/fire the correct muscle groups to perform the movement maximally and efficiently - MECHANICAL STRESS ON JOINTS: due to the minimal amount of movement and impact that takes place the joints experience nearly no negative effects HOW TO · COACHING CUE: when performing isometric don’t think about resisting going down agonist muscles, think about pulling self-down with antagonist muscles (IE: in Bench Press think squeezing scaps down and back to get bigger stretch in chest) · Perform the isometrics for 3-5 MINUTES at a near maximal intensity · Hold the isometric in the disadvantageous/bottom position of the movement where the muscle is stretched · Choose exercises that mimic/utilize muscle groups that are important to high performance in your sport IMPLEMENTATION DURING GPP (Block 2: Option B) · PRESCRIPTION · 1 set each exercise: 3-5 minutes work/ 3-5 minutes rest, 1-2x per week · Start with 15-25% of max for load · EXERCISES · Right Split Squat, DB Bench Press, DB Chest Supported Row, Left Split Squat, DB Z Press, Glute Bridge w/ Plate Pullover
BENEFITS - Trains shoulder girdle/deltoid muscles to ABSORB/TRANSFER/PRODUCE force faster - ANTI-ROTATION core training - Overloads via VELOCITY (similar to sport) - Teaches AWARENESS necessary to handle large impulses through upper body - Improves COORDINATION WHEN TO USE - BEGINNING of training session for upper body specific power development - COMPLEX/CONTRAST training with a heavy upper body pressing exercise - END of training session as an accessory during a speed or power phase UPPER BODY PUSH COMPLEX TRAINING · x3-5 Heavy Landmine Shoulder Press —> x3-5ea Drop Catch Landmine Shoulder Press HOW TO · LACTATE RETENTION METHOD is completed by performing an isometric movement immediately following an exercise interval that produces lactate/metabolites · The ISOMETRIC MOVEMENT that is used must utilize the same muscle groups as the previous exercise interval and be held at a long muscle length for 20-40 seconds · The EXERCISE INTERVAL must produce lactate/metabolites (generally meaning it must occur 20-40 seconds at minimum and be performed at a high intensity) ADAPTATIONS · Improved LOCAL MUSCULAR ENDURANCE/acidosis tolerance · Increased ability to SUSTAIN HIGH POWER OUTPUTS for longer/lactate tolerance · Enhanced LACTATE UTILIZATION · Increased time under tension/HYPERTROPHY OTHER BENEFITS · Experience LESS MECHANICAL DAMAGE on joints when performing isometrics for extra volume instead performing more repetitions · Train at HIGHER INTENSITIES during volume phases because a large percentage of work is made up by submaximal isometric movements · Improve BODY AWARENESS by correcting positions and ensuring the right muscles are firing during isometric · MINIMIZE fatigue and soreness during high volume training IMPLEMENTING LRM · It can be done with any form of exercise that produces lactate · For conditioning purposes, I prefer to use bike sprints, stair sprints, jumps squats, and jumping lunge · For hypertrophy purposes, I use compound movement like squats, split squats, presses, and pulls · When using LRM the adaptations are not global and are only applicable to the muscle group being utilized, so choose the exercises based on the needs of the individual you are working with Click Link Below to Lactate Retention Method Article LACTATE RETENTION METHOD - MUSCLE ACTIVATION: highest level of motor unit recruitment - INTRAMUSCULAR COORDINATION: turning the right muscles on/off for efficient movement - VASCULAR SYSTEM ELASTICITY: decrease RHR, limit metaborerlex & remove blockages - FAST TWITCH FIBER CAPACITY: increase mitochondrial density and oxygen utilization capabilities HOW I IMPLEMENT THEM IN GPP (Block 2: Option A) - PRESCRIPTION - 3-5 sets: 5-10 sec work/ 30-60 sec rest, 1-2x per week (circuit fashion) - EXERCISES - Split Squat Deadlift, Bench Press, SL Hip Thrust, Chest Supported Row, Mid-Thigh Pull, Z-Press
1. Complex Limiter: MOVEMENT within complex that LIMITS/CONTROLS training intensity • EXAMPLE: Power Jerk + Split Jerk, in this complex the POWER Jerk would be the LIMITER because the majority of people can split jerk more than they can power jerk 2. Utilizing Limiter’s: to gradually increase training intensity throughout an entire cycle prescribe different limiter movements each phase • EXAMPLE (MY Current Jerk Cycle progression) - PHASE 1: Power Jerk + Split Jerk - PHASE 2: Slit Jerk (1 second pause in dip & catch) + Split Jerk - PHASE 3: Split + Split Jerk - As you can see above, I will be able to lift heavier each phase based on the movements prescribed, without ever having to write anything percentage based JERK FOCUSED STRENGTH SESSION A. 0-20 minutes: Build to heavy Jerk Complex (Power Jerk + Split Jerk) - 10 sets (on the 2 minute) - Set 1-3: Power Jerk + Split Jerk x 3 - Set 4-6: Power Jerk + Split Jerk x 2 - Set 7-10: Power Jerk + Split Jerk x 1 B. 20-30 minutes: Jerk Drop Sets/Technique work - Every 2 Minute for 5 sets performs 3 Power Jerks - Work between 80-90% of heavy in Part A C. 30-40 minutes: - 4x5 Push Press@70-80% of heavy in Part A D. 40-50 minutes: - 4x5 Jerks Dips@90-100% Max Jerk - TRUE single leg/unilateral exerciser - TEACHES proper pelvic position and hip stability - REINFORCES engaging glutes/hips first - REQUIRES an active foot - HORIZONTAL or VERTICAL PLANE emphasis pending on set up - MINIMAL LOADING needed for progress LANDMINE SKATER SQUAT - MOST STABILITY = heavier loads can be utilized - HORRIZONTAL PLANE = it is one of the few single leg exercises I have found that has a horizontal impulse when set up correctly - TRIPHASIC METHODS IMPLEMENTATION = due to the increased stability the eccentric and isometric contractions can be concentrated on VARIATIONS ABOVE: Landmine, Hand Assisted, Plate Counter Balance, Bodyweight, Goblet, Barbell, Double Pause Isometric, Isometric, Eccentric - STRENGTHEN WEAK POINT OF MOVEMENT: perform the isometric at/near your sticking point to strengthen that part of the movement - ELIMINATE “LAZY” ISOMETRICS: prevents athletes from relaxing and not maintaining tension at the bottom portion of a movement (bar resting on chest during bench press, sitting on heels in squat) - SELF REGULATES TRAINING INTENSITY: perfect for high volume training because you cannot train at high intensities due to the majority of the volume occurring at the weak points of the movement - INCREASE TIME UNDER TENSION: accumulate large amounts of volume with minimal mechanical damage, due to very few total reps being performed over the course of a set - DIFFERENTIATE ECCENTRIC & CONCENTRIC PORTION OF LIFT: develop an understanding/awareness of which muscles should be lengthening/shortening during each portion of lift - TRAIN THE ENTIRE CHAIN: the body is only as strong as its weakest link - MINIMIZE ENERGY LEAKS/LOSS: quite often the hips and upper legs are focused on more than the lower leg in training, so the amount of force produced is limited by foot/ankle strength - BE STRONG IN ALL POSITIONS: sport is chaotic, prepare your body to tolerate and be efficient in any situation by strengthening susceptible positions - INCREASE LOWER LEG WORK CAPACITY: accumulate high volumes at submaximal intensities in a safe manner, to prepare the tissue for training intensification and further volume increases in future phases HOW I USE THEM IN GPP (Block 1: Option D) · PRESCRIPTION: · Accumulate 30-60 seconds total of an isometric contraction in each position 1-2x a week · EXERCISES: · ½ squat with high or low ankle position · ¼ squat with high or low ankle position · Straight leg high ankle position Now that I have showed all four options for block 1 of my GPP Protocol, over the next week I’ll show the two options for Block 2.
A. 0-20 minutes: Build to heavy Snatch Complex (AK Hang Snatch + Snatch) - 10 sets (on the 2 minute) - Set 1-3: 3 sets of Snatch Complex - Set 4-6: 2 sets of Snatch Complex - Set 7-10: 1 set of Snatch Complex B. 20-30 minutes: 3 Position Snatch (Snatch drop sets & technique work) - 5 sets (on the 2 minute) - Perform 1 set @80-90% of heavy in Part A every 2 minutes C. 30-40 minutes: - 4x5 Snatch Pulls + 5 Snatch Grip Shrugs@80-90% max snatch D. 40-50 minutes: - 4x5 Snatch grip Push Press + 10 sec OH Isometric EXPLANATION - I like structuring my Olympic Days like this because the higher volumes you perform initially is a great way to warm up and ensure your hitting all the positions you need to at low intensities, before building to heavy for the day - During the drop sets I choose a variation of the lift I’m doing that day based on what I feel needs to be focused on from a technical/positional standpoint - Lastly part C & D just focused on building strength in positions specific to the lift -GPP Protocol · Enforces using glutes as primary driver of all lower body movement · Increases potential for lower body power · Teaches efficient hip extension · Relieves low back pain/tightness PUTTING THEM IN YOUR PROGRAM · Because the isometrics are held for long durations, high levels of tension are created in the muscle. This teaches individuals what it “feels” likes to be using their glutes for hip extension. · It’s great to use these exercises at the beginning of a lower body session or in the early off-season because they will now understand what it feels like to be using their glutes in compound lower body movements. · Ever since I started using @vandykestrength Glute Layering Isometrics in my training, I have experienced much less low back tightness and my lower body muscular endurance has improved because it removed my hip extension compensation pattern (I was a low back/quad driver) HOW I USE THEM IN GPP (Block 1: Option C) · PRESCRIPTION: · Accumulate 30-60 seconds total of an isometric contraction over the course of 1-2 sets, · EXERCISES: · Straight Leg Kickback (Toe Down), Straight Leg Kickback (Toe Out), Fire Hydrant, Hip Thrust · There are many other movements you can use, personally I have found these to work the best for my athletes and myself
· SIMPLE way to make light weights feel heavy · STRENGTHEN weakest point of movement · SELF-REGULATES exercise intensity (percentage) · Allow for smooth TRANSITION to heavier loads during eccentric · Minimizes using the “bounce” out of the bottom portion High volume upper body workout today with an isometric emphasis 1A. BB Incline BP: 3x4+4 (3s + 3s iso) 1B. Iso Push Up: 3x25s+25s 2A. Z Press: 3x4 (3s + 3s iso) 2B. DB JM Press: 3x8 (3s iso) 2C. Chin Up: 3x8 (3s iso) 2D. Landmine Press: 3x8 (3s iso) 2E. SA DB OH Tri Ext.: 3x8 (3s iso) 2F. DB Chest Supported Row: 3x8 (3s iso) It depends because.. • CARDIAC LAG -> when exercise intensity suddenly increases it takes awhile for your heart rate to climb and match the high outputs you are training at, so it not an accurate measurement of your exertion during short high intensity intervals INSTEAD, use another metric like watts/speed to measure your perceived exertion when performing high intensity intervals that last less than 60 seconds UNLESS, you are using the monitor to track your recovery capacity, by measuring how it takes for your heart rate to drop · Teaches upper back muscles to absorb/produce force faster · Anti-rotation core training · Enhance Grip Strength · Improve Coordination WRESTLING SPECIFIC · I love using this exercise with my wrestlers because it enforces a PROPER HINGE PATTERN in a movement that is similar to their sport. It teaches them how to SELF-ORGANIZE and handle large IMPULSES while maintaining strong body positioning. Also, the means of overload with this exercise is VELOCITY (due to gravity) causing it to have a higher transfer to sport performance. UPPER BODY PULL COMPLEX TRAINING · x3-5 BB Chest Supported Row —> x3-5 Drop Catch Landmine Row (Block 1: Option B) - PRESCRIPTION: - Accumulate 30-60 seconds total of an isometric contraction over the course of 1-2 sets, (I personally do 1 x 60 sec each position, 1-2 x per week during a GPP phase) - Add load once 60 sec can be accumulated in one set from a single leg long lever position - ADAPTATIONS: - Isolates each of the 4 major myofascial slings: Lateral, Posterior Oblique, Anterior Oblique, Deep Longitudinal - Develops hip girdle strength and stability in all planes of motion = Limited energy loss & expanded movement capacity - Strengthen important musculature that is often overlooked: QL, Abductors, Adductors, Hip Flexor, Psoas = Minimized common soft tissue injuries - Improve hip and torso rigidity = Increased force transfer capabilities - Improve work capacity of hip girdle musculature in a controlled manner = Extended ability to resist fatigue and perform at high outputs - EXERCISES: - SL Prone Plank, SL Supine Plank, Groin Plank, Glute Plank, Reverse Crunch, DB Suitcase, GHD Hip Extension, GHD Sit Up (no GHD at hotel, so had to improvise)
BUILD YOUR OWN REVERSE HYPER - all you need is a bench and band to try these two variations PERFORMANCE BENEFITS - Develop posterior chain strength, hypertrophy, contraction speed - Horizontal loading pattern - Limited neural stress INJURY PREVENTION BENEFITS - Increase flexibility - Address imbalances - Decompress spine - Proper hip extension pattern · Lifting off the blocks is typically done to work on a certain portion of the pull and/or to work on finishing the pull and meeting the bar as it turns over · Positional work on the blocks is different from the hang because you are starting from a dead stop, which forces you to accelerate the bar as fast as possible through the remainder of the pull emphasizing rate of force development · Olympic lifting off the blocks only consist of a concentric muscle action initially, which make them perfect fit for a peaking/competition phase · Another benefit is it is less taxing on the body due to removal of the eccentric portion, specifically the low back, which also makes it a great fit in a program that is emphasizing high volume pulls and squats (Block 1: Option A) - PRESCRIPTION: - Accumulate 60-120 seconds total of an isometric contraction over the course of 1-4 sets (I personally do 1 x 60 sec each position, 1-2 x per week during a GPP phase) - ADAPTATIONS: - Corrects improper shoulder extension & flexion patterns by teaching the correct muscles to fire during the extended submaximal isometric sets - Improves work capacity of shoulder girdle musculature in a controlled manner, allowing overhead athletes to resist fatigue longer and maintain higher levels of performance - Develops proper posture and scapular position during overhead movement - Great option for individual with limitations due to shoulder injuries, the isometrics can be performed in pain free ROM with proper firing pattern - APPLICATION: - Recruit muscles of the mid back (rhomboids, mid & lower trap), instead of upper traps and anterior deltoid, when performing isometric overhead movements like Overhead Squats and Handstand Walks - Use proper scapula upward rotations with a neutral pelvic position when performing overhead movements, instead of relying on thoracic extension to complete them - ISOMETRIC POSITIONS: - U, Diamond, Y, T, M, I, Serratus Band Punch - DISCLAIMER: - Even though I think these isometrics are a great option for accumulating high volume safely with the shoulder girdle, I believe there is value in performing repetition work as well, so the muscle gets taxed in both a lengthened and shortened position
- GPP = GENERAL PHYSICAL PREPAREDNESS - For future training to be as effective and efficient as possible, time must be dedicated to preparing for the high level of stress you will be gradually encountering - This is done by developing a well-rounded foundation that can be built off of - DAILY GPP OUTLINE - BLOCK 1: Isolate & target lagging or injury prone joints & muscle groups - BLOCK 2: Improve neural drive, tendon integrity, and full spectrum energy system development - BLOCK 3: Develop oxidative system via both delivery and utilization limitation-based adaptations Click Link Below for Ultimate GPP ULTIMATE GPP PROTOCOL |
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February 2023
Regan QuaalHead Strength & Conditioning Coach at Shakopee High School |
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