Read these if you want:
http://articles.elitefts.com/articles/training-articles/four-basic-exercises-most-people-perform-incorrectly/
http://articles.elitefts.com/articles/training-articles/three-tips-for-improving-the-effectiveness-of-your-pulling-exercises/?utm_source=Site+Signups&utm_campaign=fdc0288d02-Newsletter_10_2810_27_2011&utm_medium=email
The last one might help your dead lift...
Last week was rough/fun. 2 miles in Tabata fashion is no easy task. Especially toward the end. The body runs out of substrates and gets into the lactic shuttle pretty quick and ends up staying there for most of the duration. It's good apocalypse survival training, but to get even faster, we should break it down to going fast and staying fast.
Pick any one or two of these:
1. A-lactic sprints:
- 10 x 10m + 40m sprints @ 95%-100%
Full recovery between efforts. (trust me on this)
* Start with 10 meters behind the staring line and very gradually (over the 10 meters) build up the power so that you're at full-blast stride across the start line then hold that for the remainder of the 40 meters.
2. Power Drake:
A lot of you like the stairs.. So I'll keep throwing you curve balls until you start hating them. Last week you guys did some [interesting looking] "broad jumps" up the stairs. No easy task. This week lets build on that.
You'll jumps up the stairs in a similar fashion. Start with a max number of steps cleared in a single and hold that many steps HALF WAY up the stair, and then SPRINT the rest of the way up. Continue on in a descending order. So if your first set was 4 steps, the next should be 3 steps and so on until you have to start over or do single-leg hops before starting over. Either way, full blown power when you sprint up. (I suggest pulling your feet up to the steps rather than merely pushing and bouncing up to the higher step.. like a box jump or a clean..)
3.
10-20-30-40-50-40-30-20-10
- 2ct Mountain Climbers (butt down, knees to chest, no bouncing)
- Jumping Jacks
Enjoy
Videos that might help you:
Help your front-rack - Also, a lot of people are too busy thinking about catching/holding the bar with their hands rather than the back of the chest/frame.
More on shoulder external rotation - You might not be able to do all of the things he shows, but it's good to think about..
For clarification is the Power Drake broad jumps or single leg hops?
ReplyDeleteStart with broad jumps. Work your way down the ladder (one less step jumped every ascent and either reset to the max number of steps jumped or edo single leg hops before you reset.
ReplyDelete- Rus
Thanks for the curve ball! Can't wait to give it a try
ReplyDeleteVery good info on improving shoulder mobility for the front rack when we do our cleans and front squats. I've done Kelly Starrett's shoulder warm-up that includes a push-up with the hands reversed and slightly behind the shoulders. Similar to the plank position he refers to in the first video. Bringing them forward a little, thereby putting them more underneath the shoulder would put more stretch on the connective tissues in the wrist which I think would help a lot of us improve out front rack position. Something we may want to add to our warm up on the days we do cleans and front squats.
ReplyDeleteI've also done a version of the stretch where he takes the band and pulls the elbow back and down. I just find a solid structure and press the back of my upper arm against it with my arm bent at the elbow and push. So everything from the elbow to under the arm is in contact with the corner of a wall, column or post. The elbow is bent and the wrist and hand fall to where they try to touch the shoulder. Then push slightly putting tension on the shoulder. It sort of mimics that stretch but you don't get the benefit of the elastic tension of a band. I'll have to pick up a couple of those.
I actually did the flexion warm ups Tuesday night and found my flexibility quite improved for the front squats on Wednesday! Now I have to figure out why my squat is getting stuck at the heavier weights, ie, why I can't break parallel in the squat when I get over a certain #.
ReplyDeleteI can support it, the core feels more solid now, yet the coaches say my squat is like a 1/4 squat, maybe my hip flexors, or maybe it's mental, is this what they call "worrying about getting stuck in the hole"? I commend my cohorts who were going for it, even if it meant dropping the bar in the squat, at least they got into the squat with the bar at heavier loads.
Maybe I will scale back the #'s and focus on getting deep into the squat, then worry about adding weight, otherwise what is the benefit of the new PR?
Still, I had a good grip on that bar, elbows high, nicely seated on the shoulders as they are both sore right near the front delts along with the top of my sternum next to those bony protrusions in the middle.
I like the 10-8-6, 5x5 format!
Often times, it's not about the weight. The weight is merely and indicator of how your body structure handles stress. Scaling the weight down in exchange for range of motion is a smart move.
ReplyDelete-Rus