Treinar o Abdome Superior e o Abdome Inferior Prof. Ms.

Mauro Guiselini A Flexo do Tronco A flexo do tronco livre na regio cervical, limitada na regio torcica e livre novamente na regio lombar. Ao contrrio dos msculos extensores posteriores, os flexores anteriores no percorrem a coluna vertebral em todo o seu comprimento. A flexo da coluna vertebral lombar criada pelos abdominais, com a ajuda dos msculos psoas maior e menor. A fora de flexo dos abdominais tambm cria o pouco de flexo que existe nas vrtebras torcicas. Os abdominais consistem em quatro msculos reto do abdome, obl uo interno, obl uo externo e trans!erso do abdome !"amill e #nut$e, %&&'( Alm de flexionar o tronco, os abdominais aumentam a presso intra)abdominal ao se contra*rem. +sso diminui a fora compressiva na coluna vertebral e redu$ a atividade dos msculos eretores da espin,a. O transverso do abdome desempen,a um papel maior no aumento da presso intra)abdominal, em comparao com o trabal,o dos obl*quos. Alm disso, os msculos obl*quo interno, externo e transverso do abdome se inserem na fscia toracolombar que reveste a regio posterior do tronco. -uando esses msculos se contraem, fa$em incidir tenso na fscia, fornecendo sustentao . regio lombar e redu$indo a tenso nos msculo eretor da espin,a posterior. !"amill e #nut$e, %&&'/ 0,ec1, %&&2/ 34ois outros msculos contribuem para a flexo na regio lombar, o iliopsoas e quadrado do lombo!sem imagem( A Iner!a"o do #eto Abdominal e $bl uo %xterno e Interno O reto abdominal tem oito fontes de inervao !5267 ) 58%698(, enquanto os obl*quos t:m inervao da 5; ) 58%. <xiste compartimentao da musculatura da parede abdominal, uma ve$ que tem a funo de estabili$ador e motor primrio ) muitas ve$es em um mesmo movimento. O bom controle neuromuscular essencial para a capacidade de executar as duas a=es !0,ec1, %&&2(. Abaixo do umbigo, estes msculos so inervados pelos nervos ilioinguinal e ilio),ipogastrico !os quais tem a origem predominantemente na 98(, e esto locali$ados abaixo do umbigo. +sto como separar a regio do abdome em superior e inferior neurologicamente. Abdominal Superior e Inferior >a prtica, quando o tronco estabili$ado, ocorre a flexo do quadril pela ao dos msculos flexores do quadril, assim sendo, os exerc*cios so ?popularmente denominados abdominais infra ou abdominais inferiores. 0om a estabili$ao do quadril , quando ocorre a flexo do tronco, em particular na regio lombar, pela ao dos msculos flexores do tronco, os exerc*cios so denominados abdominais supra ou abdominais superiores. $rienta"&es Metodol'(icas O professor ao selecionar os exerc*cios, uma ve$ identificado o objetivo e a necessidade do aluno, determina a regio do corpo !tronco ou quadril( que ser estabili$ada e qual ser movimentada, assim o exerc*cio abdominal escol,ido ser supra ou infra; esta uma diviso cuja referencia neurol@gica ) nervos que suprem os msculos, que esto acima do ou abaixo do umbigo supra ou infra-umbilical. Aob o ponto de vista metodol@gico, para selecionar e aplicar os exerc*cios abdominais con,ecidos como ?superior ou inferiorB, bem como determinar o nmero de sries, repeti=es e a freqC:ncia semanal, recomendo considerar s seguintes aspectos

As experi:ncias anteriores do o aluno, ou seja, se classificado como sendo iniciante !inexperiente, sedentrio(, intermedirio !se exercita regularmente sem pretens=es atlticas( ou avanado !alto n*vel de performance, atletas(/ O n*vel de consci:ncia corporal, coordenao motora e fora muscular, em especial a dos msculos locali$ados no tronco !abdome( A aplicao de testes espec*ficos para identificar o desenvolvimento da consci:ncia corporal, resist:ncia e fora muscular

Decomendamos principalmente para alunos iniciantes, sem experi:ncias anteriores, a avaliao dos msculos do abdome !regio do 0OD<(, por meio de testes espec*ficos de consci:ncia corporal, resist:ncia e fora muscular. <sses testes propiciam muitas informa=es significativas para que a prescrio dos exerc*cios seja segura e eficiente. Eerificar se o aluno capa$ de estabili$ar o tronco quando o quadril flexionado !um de cada ve$(, com a perna estendida, tra$endo o joel,o flexionado em direo ao tronco ou simultaneamente como, por exemplo, abaixar as duas pernas mantendo a estabilidade da regio lombar, so exemplos de testes que ajudam a determinar o n*vel de capacidade funcional ) fora, consci:ncia corporal e controle motor, e propiciam a escol,a de exerc*cios mais adequados a cada aluno.

Sports Specific) trainin(* +.,-ere are ,e (oin( ,ron(* Fune 82, %&8& +t alGaHs seems t,at t,e ,ealt, and fitness industrH ,as a tendencH to ta1e a concept derived out of scientific studH and transform it into a neG, IsexHJ training approac, t,at no longer resembles t,e originallH examined concept. 5a1e for example t,e concept of Isports specific conditioning,J and Isports specific re,abilitation.J 5,ese separate, but inter)related concepts Gere derived out of t,e literature t,at ,as examined t,e specificitH of muscle function and strengt, application in terms of angle of force application, speed of contraction, agonistic contractions/ and various ot,er researc, streams t,at G,en consumed as a G,ole leads to t,e conclusion t,at effective training must be tas. specific. 5,is means t,at t,e application of training programs for at,letes s,ould resemble t,e tHpes of movements, speed of movements, and demands of movements t,at are found in t,e respective sport. 5,is concept reallH spea1s to t,e functioning of t,e ,uman nervous sHstem and its adaptations during t,e process of motor learning. 9earning a s1ill or sports specific movement involves t,e development of a motor pro(ram /a.a. Motor en(ram0. A motor program can be t,oug,t of as a motor IplanJ set out bH t,e nervous sHstem to perform a certain s1ill or movement. 5,e program contains information suc, as timing of muscle onsets, speed of individual

contraction, force development, agonist)antagonist)sHnergist relations,ips, etc. +n ot,er Gords, it is t,e neurological IblueprintJ for t,e desired action. Kit, practice and time, t,e specifics of t,e motor program improve G,ic, results in a more s1illed, efficient movement L G,ic, Gould translate into a better golf sGing, stronger 1ic1, more poGerful lift, etc. Motor learnin( is a set of 1internal2 processes associated ,it- practice or experience leadin( to relati!el3 permanent c-an(es In t-e capabilit3 for respondin() /Sc-midt, 4566, p.789: Sc-midt, 4554, p.;40. K,ile t,ere is little debate as to t,e existence of suc, programs, t,e GaH in G,ic, t,eH develop is debated. F.A. Adams !8M;8( used t,e term Iclosed loopJ in ,is influential t,eorH of motor learning. "e proposed t,at several processes become increasinglH congruent for motor learning to occur

A motor memorH must initiate movement 5,e movement t,us initiated must produce internal feedbac1, G,ic, ?laHs doGnBin t,e central nervous sHstem anot,er memorH, a ?perceptual trace.B 5,e more accurate t,e movement, t,e more useful t,e perceptual trace t,at is collected and retained. 5,e sHstem must compare t,e feedbac1 produced bH a current movement against t,e accumulated perceptual trace. NinallH, t,e sHstem must detect anH ?errorB or difference betGeen t,e actual and t,e expected feedbac1, and correct t,e movement accordinglH.

AdamsJ t,eorH implies a ?closed)loopB tHpe of learning in G,ic, accuracH and repetition are important for refinement of s1ill.

Adams, J.A. (1971). A closed loop t eor! of motor learning. Journal of "otor #e a$ior, %, 111-1&'. Ac,midt argued against F.A. AdamsJ closed loop t,eorH, stating t,at t,at people donJt necessarilH learn IspecificJ movements. +nstead, t,eH construct ?generali$ed motor programs.B 5,eH do t,is bH exploring programming rules, learning t,e GaHs in G,ic, certain classes of movement are related. 5,en t,eH learn ,oG to produce different movements Git,in a class bH varHing t,e parameters t,at determine t,e GaH in G,ic, movements are constructed. Oarameters are features of a movement, for instance, its duration or overall time, or t,e level of force t,at develops in t,e muscles t,at contribute to t,e movement. PH scaling t,ese parameters up or doGn !vertical axis(, people produce variations !,ori$ontal axis( among a class of movements. As people practice a movement, li1e t,roGing a ball various distances or in various directions, or climbing stairs of various dimensions, t,eH learn t,e relations,ip betGeen t,e

Nigure 8 parameters and t,e outcome. PH collecting ?data pointsB li1e t,e ones in fi(ure 4, t,eH improve t,eir understanding of t,e relations,ip betGeen a movement outcome and t,eir control of t,e movementJs parameters !t,e ?best)fitting straig,t lineB in t,e figure(. "e termed t,is t,eorH t,e sc-ema t-eor3. An important prediction of t,is t,eorH is t,at people Gill more quic1lH learn t,e relations,ip betGeen manipulating parameters and ac,ieving a desired movement outcome if t,eH practice a tas1 in Gide varietH of situations, and experience errors in t,e process. 5o use t,e figure as an illustration, t,e t,eorH predicts t,at people Gill more quic1lH appreciate t,e underlHing ?best)fitting lineB !t,e rules bH G,ic, a generali$ed motor program produces a class of movements( G,en t,eH accumulate a large and broad scatter of data points !a varied experience of movement(. +t is folloGing t,is t,eorH t,at + feel t,at t,e ItrainingJ industrH becameQ.lets call it confused. 5,e confusion lies in t,e fact t,at t,e sc,ema t,eorH promotes t,e practice of tas1s in a Gide !ariet3 of situations.) 5,is is supposed to mean t,at t,e specific sports s1ills s,ould be practiced under a varietH of circumstanced t,at t,e at,lete ma3 be faced ,it- durin( t-e application of a tas.. Nor example, a running bac1 Gill drill various running patterns/ bas1etball plaHers Gill practice s,ooting from various areas on t,e court bot, Git, and Git,out a defender to c,allenge ,im/ ,o1eH goalies Gill practice ta1ing s,ots from various angles, Git, various forces, speeds, etc/ batters Gill practice ,itting a number of different pitc,es/ etc. 5,ese are all tas1s t,at are drilled at t,e direction of t,e coac- and tec-nical staff. 5,is is not t,e job of t,e t,erapist or strengt, and conditioning specialistRRR Kit, t,e increased !and incorrect use( of some of t,e IneGerJ training equipment, suc, as balance boards, POASs, roc1er boards, ot,er unstable surfaces, + often ,ear trainers claim t,at doing Isport specific s1illsJ G,ile ma1ing use of t,is equipment Gill en,ance performance. Tolfers are as1ed to ,it balls G,ile standing on a POAS ball/ fig,ters s,adoG box G,ile on Gobble boards, or Git, dumbbells in t,eir ,ands/ Aoccer 1ic1s are practiced Git, resistance bands strapped to t,e plaHers legs. 5,ese tHpes of activities Gill not improve at,letic performanceQin fact, t,eH Gill ma1e it GorseRRRR

Anot,er good example...of a PA4 5DA+>+>T

A good example...of a PA4 +4<A 5,e purpose of s1ill training is to produce more efficient and effective motor programs. K,en utili$ing t,e met,ods mentioned above in t,e gHm setting, Ge are simplH forcing t,e at,lete to perform t,e specific at,letic tas1 Git, an un)natural amount of perturbation t,at Gill drasticallH alter t,e GaH t,e tas1 is performed. Nor example, t,roGing an effective punc, ta1es a great amount of coordination and timingQ.G,en doing so Git, Geig,ts in t,e fig,ters ,ands, t,is Gill stimulate t,e development of an entirelH different motor program, one G,ic, must perform t,e tas1 Git, t,e added Geig,t G,ic, Gill require c,anges in terms of muscle onset, timing, force production, etc. Kit, repetition of t,is un)natural movement, t,e fig,ter Gill never improve on t,e actual program t,at is needed to accomplis, t,e tas1 during competition. Orevious studies ,ave s,oGn t,is to be true Git, t,e use of Geig,ted puc1s for ,oc1eH training. 5,e tec,nique needed to s,oot Git, t,ese puc1s Gill not translate to t,e same tas1 Git, t,e regulation puc1 Q. +t Gill onlH alter t,e program in a GaH t,at Gill ,inder t,e s,ot. +t is t,e job of t,e conditioning specialist to improve on t,e basic ItenantsJ of at,leticism !strengt,, speed, poGer, agilitH( in a GaH t,at Gill translate into en,anced performance of t,e at,letic s1ill. 5,is means training t,e at,lete utili$ing tec,niques t,at are similar to t,e movements, speeds, and energH sHstems t,at t,at at,lete Gill require to perform t,e sports specific tas1. +t is not t,eir job to Gor1 on t,e s1ill itself, t,at is t,e job of t,e tec,nical6coac,ing staff.

Q.t,at means ma1e t,e at,lete stronger, faster, explosive, and flexible in a combination t-at is specific to t-e sport) Qt,us alloGing t,em to perform t,e learned s1ill more effectively. 5,erein lies t,e true meaning of ?sports specific training.B

S uattin() isn<t -urtin( 3our .nees+. =$># tec-ni ue is?? FulH ', %&8& + recentlH ,ad a doc send me a question regarding squatting and 1nee injurH Question: 5,e issue of squats and 1nee pain ,as come up tGice for us in clinic t,is Gee1 L one guH G,o ,as some meniscal irritation !+ t,in1 L negative UD+ but positive medial joint line tenderness, 5,essalH and UcUurraH( and one guH Git, G,at +Bm guessing is patellofemoral trac1ing problem b6c no tests are positive at all but + reproduced ,is pain bH palpating t,e underside of ,is medial patella. AnHGaH, + remember ,earing a sport doc saHing t,at most people go doGn too loG G,en t,eH do squats and t,at t,ereJs no need to actuallH go t,at loG to train t,e muscle. And +Jve also ,eard t,at t,e Amit, mac,ine puts people in a bad position for t,eir bac1s for squats. +t seems li1e t,ere are lots of ideas out t,ere about squats but +Bm not sure if t,ereJs anH ?bestB or ?safestB GaH to do t,em. UaHbe people Git, 1nee pain s,ould find a different exercise to strengt,en t,eir quadsV Answer: Nrom observations, + Gould saH t,at 8W of people in anH particular gHm actuallH ,ave t,e flexibilitH, coordination, balance, and most importantlH KNOWLEDGE to actuallH perform a proper squat exercise. Nor t,ese feG, t,e full squat is considered t,e preferred loGer bodH exercise for safetH as Gell as at,letic strengt,. 5,e squat, ,-en performed correctl3, is probablH one of t,e safest exercise for t,e 1nees and t,e best to build 1nee stabilitH !as Gell as manH, manH ot,er befits(. 5,e problem of course is G,en one of t,e MMW of t,e Iot,ersJ attempts to perform it and end up in Hour clinic. 5,is is not a fault of t,e exerciseQrat,er a fault of t,e individuals tec,nique. Degarding t,e 1neesQ.. A full squat is G,ere t,e ,ips drop beloG level Git, t,e top of t,e patella. AnH squat t,at is not deep, t,e IpartialJ squats, stress t,e 1nee and t,e quads Git,out stressing t,e glutes, t,e adductors, and t,e ,amstrings. 5,e ,amstrings and adductors, G,en under t,e tension required for proper form exert a posterior tension on t,e tibia bH GaH of t,eir distal attac,ments, and t,e net effect of t,e anterior quadriceps tendon insertion is an anterior force against t,e tibial plateau. Kit, sufficient dept, !and Git, t,e correct form as described in t,e video L G,ere ,amstring6adductor tension is maintained during t,e lift(, anterior and posterior forces on t,e 1nee are balanced. 5,us t,e total s,ear force on t,e 1nee is nil. +n partial squats, t,e anterior s,ear is alloGed to occur Git,out being Ic,ec1edJ bH t,e posterior pull of t,e ,amstrings. +t is t,e s,earing forces t,at cause most of t,e problems t,at put t,e blame on ?squats.B As described in t,e video beloG, G,en t,e 1nees translate forGard, t,e distal ,amstring insertion approximates t,e proximal insertion t,us reducing total tension of t,e ,amstrings and adductors !mainlH magnus(.

5a1en from Atarting Atrengt, !%nd edition( 5,e strengt, coac, beloG is t,e famed Uar1 Dippetoe. Aut,or of Startin( Stren(t-, a boo1 t,e + ,ig,lH recommend if Hou Gould li1e to learn more about t,e basic barbell lifts !squats, dead lifts, cleans, benc,, standing press(. +n t,e video beloG ,e discusses some of t,e important aspects of a properlH performed squat !alt,oug,

t,ere is muc, more information t,at is necessarH in order to properlH learn t,e lift(. 5,e second video is a clip of ,im coac,ing t,e lift.

Feed Forward Tension Mark Reifkind, Master RKC

+magine Hou standing uprig,t Git, an emptH barbell in Hour ,ands. <verH feG seconds Hour XfriendsY add a plate to eac, side. +t doesnYt matter if t,e plates are Z2 lbs or 8& lbs, verH quic1lH Hou Gill notice somet,ing ,appening/ Hour bodH is getting tig,ter. [OSD <>5+D< PO4[... +f t,is goes on for verH long, or if t,e Geig,ts added get close to Hour maximum abilitH everH single muscle in Hour bodH Gill be loaded up trHing to ,elp to support t,e Geig,t. 5,is is Needbac1 tension. K,at is ,appening is t,at Hour bodH is receiving signals t,at more and more loading is occurring and contracts Hour muscles to prepare for t,e increasing load. Put G,at if Hou donYt 1noG ,oG ,eavH t,e load isV K,at if t,ere is a barbell or a suitcase, or anH object on t,e floor, t,at Hou t,in1 is ,eavH and Hou need to pic1 up, ,oG Gould Hou approac, t,atV +magine t,ere is a suitcase t,at + tell Hou is loaded Git, %&& lbs but is actuallH emptH, and + as1 Hou to pic1 it up. K,at Gill ,appenV Uost probablH Hou Gill be t,roGn on Hour butt verH quic1lH as Hou prepare and t,en lift t,e case. K,HV 5,e 1eH Gord is XOD<OAD<Y. "oG Hou XpreparedY Gas to voluntarilH and consciouslH contract Hour entire musculature in preparation for G,at Hou t,oug,t Gas a ,eavH load. 5,is is feed forGard tension, one of t,e big secrets to successful poGerlifters, gHmnasts and arm Grestlers, as Gell as strong people everHG,ere. 5,e abilitH to get tig,t, and staH tig,t P<NOD< Hou load t,e bodH ma1es ,eavH Geig,ts feel lig,t and lig,t Geig,ts feel li1e not,ing. <rnie Nrant$, one of t,e Todfat,ers of modern poGerlifting saHs it li1e t,is X+f t,e bodH is tig,t it can accept anH s,oc1X. Nor <rnie, G,o regularlH put 7&&, ;&&, '&& lbs and more on ,is squat and deadlift bars getting tig,t and staHing tig,t Gas not an option, it Gas a necessitH, just as it is for all of us G,o Gant to get stronger and staH safe. +magine again t,at suitcase, but 5"+A time + tell Hou itYs emptH but itYs reallH loaded to %&& lbs. K,at Gill ,appen noG G,en Hou pic1 it upV Kell, ,opefullH Hou GonYt ,urt Hour bac1 5OO badlH but t,atYs probablH G,at Gill ,appen. K,HV Pecause Hou t,oug,t t,e load Gas lig,t enoug, and it didnYt Garrant getting tig,t. 5,is ,appens to poGerlifters A99 t,e time. DarelH does one get injured Git, t,e ,eaviest Geig,ts or maximal attempts. SsuallH it is during t,e Garmups G,en one is not respecting t,e Geig,ts, not concentrating verH Gell and XsavingY t,eir energH for t,e Xreal Geig,ts/ Again, from <rnie, Xtreat Hour lig,t Geig,t li1e t,eH are ,eavH and Hour ,eavH Geig,ts li1e t,eH are lig,tX. K,ic, means to me treat t,em A99 li1e t,eH are ,eavH. Katc, <d 0oan, t,e greatest poGerlifter of all time, im,o, squat Git, 8\2 lbs! ,is best is over 8&&&lb(. "e treats it from t,e unrac1ing of t,e Geig,t, to t,e Gal1out, to t,e descent and ascent, just as if it Gere 8&&& lbs. Nrom t,e mec,anics of t,e movement to t,e tension levels in ,is bodH t,e lig,t Geig,t is a c,ance to ODA05+0< for t,e ,eavH Geig,t.

One of t,e most common complaints + ,ear from students G,en training for strengt, s1ills suc, as ,eavH 1b pressing or tactical pull)ups, is t,at G,en t,eH trH to concentrate on 1eeping one part of t,e bodH Xtig,tX somet,ing else gets XlooseX. 5,is is because strengt, !G,ic, is sHnonHmous Git, tension( is a A#+99 and it ainYt easH to get and 1eep everHt,ing tig,t ) especiallH for t,e \)' seconds required to produce maximum force and ,ence a maximum effort !read OD(. K,en Hou tense Hour glutes Hour lats get soft. K,en Hou get t,e lats tig,t t,e glutes release. >ot to mention being able to brace Hour abs and midsection A>4 focus on t,e s1ill of t,e lift Hou are attempting to doR 5,is is easH enoug, to understand as Gell as practice in t,e verH simple plan1. Tet on t,e floor Git, Hour elboGs underneat, Hou and Hour legs toget,er for t,ose not familiar Git, t,e plan1 position !t,in1 of a pus,up position on Hour elboGs(. >oG, tense t,e glutes, pull t,e elboGs toGards t,e ,ips and contract Hour lats, fire off Hour core as if bracing for a punc,, 1eep Hour c,in tuc1ed and Hour nec1 tig,t, squee$e t,e inner t,ig,s and loc1 t,em in as Gell. >oG, ,old it. "old it longer. "old it longer. <asH e,V And t,is is just bodHGeig,t. 5,is is ,oG tig,t Hou need to get P<NOD< Hou get under t,e squat rac1. P<NOD< Hou pull on t,at deadlift bar. P<NOD< Hou press Hour #P over,ead. AnHt,ing t,at gets loose costs Hou pounds, maHbe t,e attempt and maHbe Hour loGer bac1 or joint ,ealt,. 4eadlift icon 9amar Tant used to go doGn to t,e deadlift bar so sloGlH it loo1ed li1e ,e Gas squatting a maximal Geig,t. "e Ganted as muc, tension as possible in ,is bodH before ,e pulled 777 lbs at a G,opping 8\% lbs bodHGeig,t. +f Hou canYt ,old t,at tension on a simple plan1 ,oG can Hou do it under a maximum attempt lift. 5,e ansGer [OS 0A>Y5. 5ime to ODA05+0<. 5,is is feed for,ard tension, t,e real domain of t,e gHmnast. K,at ma1es gHmnasts loo1 li1e t,eH are moving so effortlesslH is t,e fact t,at t,eH can get tig,t and staH tig,t as long as t,eH need to. Atatic, or isometric strengt, is 5"< strongest contractile abilitH our bodies possess. Ke can loGer more Geig,t t,an Ge can lift but Ge can "O94 more Geig,t t,an Ge can loGer or lift. K,en Hou see XformX brea1s on a gHmnast, G,at Hou are seeing is t,e lac1 of t,e at,lete in 1eeping t,eir bodH tig,t. +n order to do t,ese incrediblH complicated movements !or even simple ones li1e ,andstands( t,e bodH ,as to be made into as feG XsegmentsX as necessarH to complete t,e tas1. K,en one is flipping t,roug, t,e air t,e feG XpiecesX t,e bodH is bro1en into, t,e easier it is more move around. 5,in1 of a s,ovel t,at ,as a bend in t,e middle of it. >ot muc, use as a lever is itV Aame for a gHmnast G,o gets soft in t,e core, or t,e glutes, or anHG,ere. "ere is a simple drill Ge use at t,e D#0 to teac, feed forGard tension in t,e most direct manner possible. +t requires tGo people. One is on t,eir bac1 Git, t,eir bodH rigid. 5,eir partner lifts t,eir legs up until t,e person on t,e ground is just up on t,eir s,oulders, t,eir bodH in complete extension from foot to s,oulder. 5,en t,e partner ,olding t,e legs lets go of one of t,e legs Git,out Garning G,ile t,e person on t,e ground XtriesY to 1eep t,e legs from coming apart. 5rH t,is and Hou Gill immediatelH understand G,at staHing tig,t is all about in a verH safe manner. Depeat t,e leg drop drill \)Z times Git, eac, leg t,en sGitc, partners. [ou can let go of t,e legs sloGlH, it doesnYt ma1e it t,at muc, easier and dropping t,e leg too suddenlH can upset balance. 5,atYs not G,at Ge are training ,ere. Demember to breat,e s,alloG t,e entire time. +tYs not safe to ,old Hour breat, too long under isometric load. XPreat,e be,ind t,e s,ieldX as 0,ief +nstructor Oavel saHs. 5,is means 1eep breat,ing but donYt get loose. [ouYll figure it out quic1lH. Or not.

>oG, trH t,is t,e ot,er GaH. Tet into a pus,up position Git, t,e partner ,olding Hour feet. Tet loc1ed in and t,e partner noG drops a foot. 4onYt let t,e legs come apart. O1, trH again. And again. [ou learn ,oG to get tig,t and staH tig,t. 5,e next time Hou see a gHmnast on t,e rings doing A>[5"+>T, muc, less an advanced strengt, s1ill suc, as an +ron 0ross, a front or bac1 lever !G,ic, t,e floor drill on t,e bac1 resembles verH intimatelH( Hou Gill ,ave a muc, greater respect for t,e XunseenX strengt, of t,ese incredible at,letes. And it can be Hours too, if Hou practice t,e A#+99 of strengt, even G,en it is not required on Hour lig,ter Geig,ts, on Hour XpracticeX s1ills, before Hou ><<4 it. + even li1e to practice t,is G,en + am doing t,e movement pattern Git, >O K<+T"5. Eirtual practice + imagine + am pressing a ,eavH Geig,t and just XXgoing t,roug, t,e motionsX. Oracticing getting tig,t and staHing tig,t, feeling G,at gives out first, and focusing on not letting it ,appen G,en +Ym under real load, because bH t,en itYs 5OO late. Demember t,is stren(t- is tension and tension is stren(t-.

5o improve one, improve t,e ot,er as t,e 0,ief saHs. Uastering feed for,ard tension is just one more crucial tool in Hour tool box of strengt, one t,at Gill get Hou A5DO>T<D t,an Hou ever t,oug,t possible and NAA5<D t,an Hou ever t,oug,t possible. Aimple, but not easH. Oractice comrades.

"Hyper-Potentiation" A Unique Approach To Training Simultaneously For Size And Strength Geo !eupert" #aster $%&" &S&S

' you ha(en)t read Pa(el)s" *eyond *ody+uilding" you should, ' you ha(e" ' recommend you read it again, Argua+ly one o the +est +ut most underrated concepts that +oo- is the series, .ssentially it)s using a selection o progressi(ely hea(ier loads to a top set" and then repeating that progression, Here)s /hat it loo-s li-e0 122-g34" 112-g34" 152-g34" 122-g34" 112-g34" 152-g34" etc, .ssentially it)s a strength cycle compressed into one training session, *ut" it is so much more than 6ust that, 7hen ' loo- +ac- in my training 6ournals o(er the past 8 years" my astest progress has +een made +oth in my strength /or- and my technical /or- +y implementing the Series Protocol, 'nterestingly" in my chosen sport o 9lympic 7eightli ting" there is a (ery large speed component +ecause the po/er output in each li t is (ery high, *ear /ith me here +ecause ' am a+out to go on a

history o training tangent, ' /as irst introduced to the concept o training or speed +y my /eightli ting coach" Al onso :uran" /ho recei(ed his #aster o Sport in &u+a or his /or- on "zone loading" /hile training trac- and ield athletes, He came up /ith three zones o loading or speci ic motor a+ilities" each to precede the other and each to "prime" the ollo/ing zone, They are0 Speed0 42-;2< o 1$# Po/er0 =2->2< o 1$# Strength0 ;2-?2< o 1$# :epending on ho/ you set up your cycle" you can train in one zone or a num+er o /ee-s and then transition into the ollo/ing zone and then so on, For e@ample0 &ycle 10 42-44-=2-=4-;2 &ycle 50 =2-=4-;2-;4->2 &ycle A0 ;2-;4->2->4-?2 &ycle 80 Pea-ing to #a@ ' /ill not get into the many di erent permutations o this style o loading, *ut su ice to say" it /or-s great, There are se(eral di erent methods to potentiate the &!S or aster strength gains" +oth short and long term, T/o amiliar ones are using a dynamic e ort +e ore a ma@imum e ort and using a ma@imal e ort +e ore a dynamic e ort, .@amples or each are using a (ertical 6ump +e ore a hea(y squat BFred ":r, Squat" Hat ield" the irst man to squat o(er 1222l+s" used this methodC and per orming a suprama@imal hold /ith 152< o your +est squat +e ore you per orm repeated sets /ith >2< o your ma@ squat B&had 7ater+ury is a +ig ad(ocate o this method,C *oth /or-, There are se(eral ideas as or /hich /or-s +etter or /ho" +ut that)s or another article, The point is simply this0 Dight loads can potentiate hea(y loads and hea(y loads can potentiate light loads, .(en more simply put" light loads mo(ed quic-ly can ma-e hea(y loads eel lighter, And hea(y loads Emo(ed as quic-ly as possi+leF can ma-e light loads eel e(en lighter, Det)s Go Sur ing, Here)s /hat)s commonly -no/n as the "Force-Gelocity &ur(e," B$emem+er that Force H #ass I acceleration" /here Acceleration H change in (elocity 3 change in time,C 7hat this cur(e sho/s us is that /hen orce increases" (elocity decreases and (ice-(ersa, 't also sho/s us that there is a pea- po/er output some/here in the middle o that cur(e, BSee dotted para+ola,C 7ith high (elocity" there is lo/ po/er" and the same is true /ith high orce, "7hat)s all this got to do /ith the seriesJ" ' hear you as-ing right a+out no/J 't means that /e can literally sur this cur(e in almost e(ery training session as /e compress Al onso)s zone-loading parameters into single /ee-s" e(en single training sessions" instead o 15-/ee- periodsK 7hat it means is that you can e@pose yoursel to requently more hea(y loads and tric- your +ody into ma-ing them eel lighter than they normally /ould +y using the series, Les" this is a orm o microperiodization" or micro-cycling" +ut it ma-es use o some neurological tric-s to e@ploit a aster training

adaptation, *ut as $on Popeil" the in omercial -ing says "7ait There)s #oreK" $emem+er that one o the -eys to gaining strength is requent practice and a higher (olume, 9r as Pro essor G, Matsiors-y states" "Train as hea(y as possi+le" as o ten as possi+le" as resh as possi+le," The hyper-potentiation method allo/s you to do 6ust that, Lou are a+le to touch the hea(ier loads /ithout "training on the ner(e" as the 9ld Time Strongmen used to say" and still train /ith a relati(ely high (olume +ecause the a(erage training loads are relati(ely light, For e@ample" i your squat session loo-s li-e the ollo/ing Brepresented as percentagesC0 B423A" =23A" ;23A" >23A" ?23AC @5" your a(erage load is still only ;2< o your 1$#, *ut you /ere a+le to per orm A2 high quality reps /ith that a(erage load, ' used this method to pea- my leg strength on the ront squat or my clean and 6er-s, 'n a t/o-/eeperiod" ' ramped up my ront squats to 1=2-g or multiple sets o singles, Here is ho/ that particular /or-out loo-ed it /as at the end o the /ee- a ter t/o pre(ious" +ut incrementally loaded ront squat sessions0 B182-g31" 142-g31" 1=2-g31C @ AN 182-g31" 142-g31 ' completed three series and stopped the ourth /hen my speed dropped and the load started to eel too hea(y, Application, 9-" so ho/ do you apply this idea o "hyper-potentiation" to your o/n training programJ 7ell" /e /ill co(er +ar+ell training" since Pa(el co(ers -ettle+ell training in *eyond *ody+uilding Bp,1A-14C, The ma6or -ey is to use larger than normal 6umps in loads +et/een the starting and inishing sets to ta-e ad(antage o the light-hea(y contrasts, So the i(e pound and 5 O percent 6umps are out, Al/ays mo(e the loads as ast as you can /hile maintaining control, :oing so helps you increase your po/er output" /hich is (ery help ul or strength and po/er athletes, B!ot only that" you can ta-e ad(antage o mo(ing through the po/er zone during your series,C For strength" you /ill generally /ant to stic- /ith A-4 reps" /hile occasionally (isiting the 1-A rep zone, ' recommend you set up a series o t/o-/ee- cycles /here you add 4-12l+s to each li t on the ollo/ing cycle, 7ee- 10 42-=2-;2" 44-=4-;4" =2-;2->2, $eps per set H 4, 7ee- 50 44-=4-;4" =2-;2->2" =4-;4->4, $eps per set H 4, 7ee-s A-80 Add 12l+s to each percentage or lo/er +ody and 4l+s or upper +ody, BAll num+ers re er to percentages o 1$#, A comma separates each day3/or-out,C #y recommendation is to +egin the /ee- /ith more series A to 8" and inish the /ee- /ith e/er series 5 to A as the loads start to increase, This ollo/s one o the time-tested principles in strength training as intensity increases" (olume must decrease, *ut it)s all up to you and ho/ your +ody eels,

For increased muscle mass" you can use the same loading zones" +ut decrease the requency and increase the total num+er o series per /or-out until you are +et/een 42 and 122 reps per e@ercise" per /or-out, #a-e sure you increase your calories as /ell, :epending on your conditioning le(els" there is an in(erse correlation +et/een reps and num+er o series per ormed or your particular e@ercise, The e/er the reps 1 to A per set" the more series you can per orm and (ice-(ersa, This training methodology suits itsel +est or use /ith one" possi+ly t/o e@ercises per training session, Any other e@ercises are done or straight sets /ith di erent loading parameters, For e@ample0 A,&lean and Press0 BB42<" =2<" ;2<" >2<C34C @ 5-A *,Front Squat A@4 &,*ar+ell $o/ A@= 9r0 A,*ac- Squat0 BB=2<" ;2<" >2<" ?2<C35C @ 5-A *,Press0 BB=2<" ;2<" >2<C35C @ 5-A &,Hanging Deg $aises @ 5@4 ' you ha(en)t +een training in the >2-?2< range or /hile" then you /ill /ant to ta-e a /ee- or t/o to get there, :o not attempt to get there your irst session using the series, Put together a short t/o/ee- micro-cycle and aim to hit ?2< the last day o the second /ee-, A e/ inal notes0 't is important to remem+er that the num+er o series you can per orm are not set in stone, A great rule o thum+ to ensure you continually maintain progress is to terminate your sets /hen your speed drops, "Grinding" the /eight that is struggling under the load and pushing out "long" reps that ta-e up to i(e seconds" /ill ry out your &!S, A ter you drop +ac- do/n to start the series o(er again" that irst light load should literally ly upK ' it does not" you pro+a+ly inished your series too hea(y, Puit or the day and ma-e a note or the ne@t session, There you ha(e it hyper-potentiation an e@cellent" and argua+ly aster method to accelerate your strength and po/er gains /ith the option to pac- on some e@tra +ee ,

'ncrease per ormance Q reduce in6ury +y clari ying the +rain)s propriocepti(e map or 7hy training +are oot is +ene icial Sara &heatham #,S," Sr, $%&

Proprioception can +e thought o as the +rain)s a+ility to -no/ /here the +ody is in space and time /ithout -eeping constant conscious a/areness o it and the /orld around it, This constant eed+acand eed or/ard system is possi+le +ecause o the in luence o mechanoreceptors and nociceptors housed throughout the +ody" /ith highest concentration in 6oint a+undant areas such as the eet" hands" and spine, Proprioception is or an indi(idual /hat an actor /earing a motion sensory suit is to

generating A-: computer images or a mo(ieN it pro(ides a map o the indi(idual)s +ody, Proprioception is a sur(i(al +ased concept that can +e enhanced or inhi+ited +y shoes and training sur ace, *ecause the eet ha(e large num+ers o receptors" they signi icantly in luence proprioception, 7hen sti " thic--soled" highly cushioned" tightly laced shoes are /orn" e(en or a short period o time" the propriocepti(e map +ecomes +lurred ma-ing the indi(idual (ulnera+le and unsta+le, Foot/ear is a highly underestimated in its in luence upon pain and in6ury, Shoes ha(e +ecome more o a style and status sym+ol than protecti(e" unctional aids or /al-ing and running, 't +ecomes quite a rec-less /ay o operating, The atrophying e ects o /earing a cast to immo+ilize a +ro-en arm or leg can easily translate to /ea-ened eet rom /earing unsatis actory oot /ear, Shoes mar-eted as "sta+ilizing"" "motion controlled"" and "cushioned"" decrease oot mo+ility li-e casts and there ore decrease mechanoreception o the eet, The +est shoe choice is one that can +end in hal at the arch B/hen not on the ootC, :ecreased mechanoreceptors in the eet rom "sta+le"" "motion controlled"" or "cushioned" shoes is li-e remo(ing sensors rom an actor)s motion sensory suitN There is no eed to or rom the eet" and ultimately to /here the +ody connects /ith the earth, Furthermore" as mechanoreceptors decrease" nociceptors increase, !ociceptors transmit no@ious stimuli" such as pain" to the +rain, $epetiti(ely t/isting and spraining an an-le in the same BphysiologicalC spot is an indication o high nociceptors" lo/ mechanoreceptors" and translates to poor proprioception, 9perating /ith poor proprioception and under a constant in luence o threat rom oot and an-le pain" caused +y poor shoe choice" leads to an indi(idual)s su+conscious constantly +eing on guard to protect against in6ury, ' the +rain is consumed +y protecting against in6ury it cannot per orm optimally in the autonomous tas- o /al-ing" none-the-less the stress o li ting and mo(ing under hea(y training loads, &hoosing thinner soled" more mo+ile shoes orce the eet to re-/ire to increase mechanoreceptors" decreasing nociceptors, The eet +ecome conditioned to pro(ide support themsel(es" rather than the shoes, :oing so /ill resol(e" or at least decrease the incidence o strains" sprains" and pain around the eet and an-les B/hich incidentally causes pain throughout the +odyC as /ell as impro(e physique, Physical impro(ement is a result o a clear propriocepti(e map0 #ore and +etter eed+ac- to the +rain rom the entire system impro(es the +rain)s message relaying a+ility and agility, 'n addition to poor shoe choice" it has +ecome popular to cross-train on equipment such as elliptical trainers and treadmills to impro(e the cardio(ascular system, Ho/e(er" this pro(o-es more ris- than +ene it, 9ur systems are hard-/ired to unction in a /orld that our posterior chain /or-s against B!e/ton)s Da/C and mo(es past as /e progress across terrain, Treadmills" elliptical trainers" and the li-e" s-e/ the propriocepti(e map +y con using the ner(ous system, *ecause the terrain mo(es under us" yet stays stationary around us" the +rain mis ires Bor does not ire at allC the true mo(ers o locomotion that ma-e up the posterior chain, The carryo(er to the real /orld is a con used +rain /or-ing /ith an underde(eloped posterior chain" /hich consequently leads to increased /ea-ness" in6ury" and chronic pain, The +ottom line is0 !eural tone" the clarity o an indi(idual)s +ody map" increases through true propriocepti(e enhancement" translating ultimately to healthier muscular tone, This correlates to impro(ed per ormance and physique /ith reduced in6ury" pain" and immo+ility, Training or crosstraining indoors on stationary de(ices /ith cushiony" sti -soled shoes should +e discouraged in the e ort to e@pedite training results and goals, 'nstead" training outdoors in mo+ile" thin soled shoes" or +are oot as much as possi+le /ill enhance neural and muscular tone" respecti(ely,

SP..: s%illz Rac- $eape

Speed" the Ultimate Frontier o Pure Athleticism, 'n the last e/ /ee-s" some &ollege Foot+all Players made themsel(es a lot o money +ased simply on ho/ ast they ran the 82 yard dash at the !FD &om+ine, Some others got themsel(es +ac- into dra t consideration or the Free Agent Game +y running a ast time at "Pro :ays" at their Alma #ater, The pro(en (alue o running speed and it)s impro(ement ha(e made some &oaches a (ery nice li(ing" +ut also has caused lots o recreational and amateur athletes to +e con used a+out /hether and /hat -ind o speed /or- themsel(es might need, The de+ates that rage amongst ol-s /ho deny or ha(e a+andoned 7estside *ar+ell Style ":ynamic . ort" /or- and those /ho s/ear +y it only con uses and clouds the "speed" issue that much more, Hope ully this article /ill clari y some "Science" (ia de initions and methods" and also pro(ide some "Art" (ia ho/ to apply speed /or- to e(en non traditional speed drills, $unning Fast, The +asics o running speed is that Gelocity equals stride lengthBDC times stri-e rateB$C, GHD@$, Shoc-ingly" po/er cleans do not play in this +asic equationK Dots o athletes /ho ha(e ne(er li ted a /eight" stretched " practiced mo+ility drills" or had one +it o &oaching +ut can lat out ly, That equation is :ad3#om equals great genetics, So you are naturally ast rom +irth or not, ' you /ant to di(e into this su+6ect o /hat ma-es us ast rom +irth ' suggest this article, http033///,tnation,com3readArticle,doJidH84?;?2" This article co(ers percent o ast t/itch i+ers" phosphagenic and glycolytic meta+olic path/ays" and some other surprising actors that impact running speed, Still" returning to GHD@$" the t/o /ays /e can impro(e on #om and :ad)s e orts are to increase stride length and increase stri-e rate, Stride length can +e impro(ed +y impro(ing le@i+ility and +y strengthening the muscles that pro(ide the hip retraction" leg pull" and leg dri(e" B9ly &oaches are /aiting to scream out "Po/er &leansKKKK" 6ust a+out no/ ' am sureC and Stride $ate can +e impro(ed +y 9ptimizing $unning Technique (ia s%'DDz impro(ement" or in other /ords stop loo-ing li-e a 7heat &om+ine i you /ant to run ast at the !FD &om+ine, So other than the small amount that impro(ing your strength endurance Ba+ility to maintain repeated muscle contractions at required le(els o orceC also plays in running ast especially as distances increase" ma@imal strength increase is really the +asis o unloaded speed increase" as long as you ha(e your running technique cleaned up, :eadli ts" squats" and e(en 9lympic Di ts strengthen the Glutes" Hamstrings" &al(es and Puadriceps that pro(ide the pulling and pushing actions required in the running stride, For ne/+ies and +eginners" +asic strength training approaches all /or- /ell" or e@ample 4 sets o 4 /eight static or clim+ing" 48A51" or e(en *asic PTP, There is e(en some e(idence that :eadli ts /or- +etter than squats or speed impro(ement, Ad(anced athletes" trying to compete at the highest le(els and so o+(iously against other ol-s /ith gi ted parents" use other more e@treme methods to increase starting strength" acceleration strength" and stride length li-e plyometrics" resisted running" and my a(orite" running +ehind a (ehicle that you are attached to +y rope" or the more +oring running do/nhill, The ocus in these techniques is to practice the s-ill o going aster than you are used to going, 't is important to point out that running" li-e punching" is a non /eight resisted acti(ity" so practicing the s-ill per ectly and training the prime mo(er muscles or #a@imal strength is the main path to speed impro(ement in non /eight resisted acti(ities, Speed Strength and Strength Speed #any other sports in(ol(e actions against resistance" rom lo/ /eight o+6ects li-e a +ase+all +at to (ery hea(y o+6ects li-e a de ensi(e tac-le, Here /e need to attain speed strength or lighter o+6ects /e need to mo(e s/i tly" and strength speed or hea(y o+6ects /e /ould mo(e at lo/er (elocities, 'n most sports" a mi@ o +oth is use ul, Grappling" +loc-ing and tac-ling" e(en s/inging" li ting" or thro/ing an implement all are applying a orce to an o+6ect, Here /e can get o into FH#A and all the deri(ations that come rom that" +ut /hat is important here is ho/" /hen" and /hy /ould you train these aspects o strength on the orce (elocity cur(e, Starting /ith the hea(iest /eights" /hen /e train at (ery high percents o our 1$# e@ceeding ?2<" the +ar mo(es slo/ly" and this type o training prepares our &entral !er(ous system to #a-e #a@imal e orts, This is -no/n in the $%& /orld as "grinding", As Douie Simmons repeatedly points out" a+o(e ?2< o 1$# only a+out A /ee-s o training is possi+le, Si points out that this type o Training also actually slo/s you do/n and disrupts

your orm and technique due to the intensity o the load" disruption o the &!S" and huge reco(ery requirements this type o training demands, 't does raise your top end or ma@imal strength ' /e go to lighter /eights" around =4< S 12< o 1$#" /e stri(e to produce the most po/er +y accelerating this /eight as +est /e can, Po/er is Force @ distance di(ided +y time, PHF@: T This is /here our 9lympic li ting riends +ase their "Po/er is greatest in the clean" argument, The pro+lem here is they only apply the orce or a raction o a second" so putting that ractional second in the denominator dri(es up the (alue o the Po/er produced" although the distance the orce is actually applied to the lighter +ar is not much greater than that /hich occurs displacing a hea(ier +ar the same distance +ut mo(ed more slo/ly, That is an argument ' /ould +e happy to /in some other time" +ut the important thing a+out speed strength is you actually ha(e to +e acceleratingBspeed is increasingC the +ar i you /ant to train speed strength (ice strength speed, 9ne o the great things a+out speed strength training is it is (ery use ul not only or it)s speci ic purpose" +ut also that it is a natural ollo/ on to and antidote or &!S o(erload rom strength speed training, Speed strength /or- must also +e done /ith greater emphasis on per ect technique, 'n simple terms this means getting drug +ehind a car or running do/nhill loo-ing li-e a 7heat com+ine isn)t helping you run asterK 'n 7estside Training" &irca ma@ cycles /ould +e ollo/ed +y traditional speed strength cycles, 'n 9lympic Di ting Training a hea(y cycle o +ac- squats and clean pulls /ould +e +est ollo/ed +y squat cleans and ull snatches, The point here is to go hea(y /ith simpler mo(ements" than go lighter" aster" and cleaner /ith more complicated mo(ements, These t/o modalities /ill +ene it each other and can +e alternated in training periods or +locs" or +e done simultaneously (ia the con6ugate method, 9ne pro+lem encountered here is the impossi+ility o continually accelerating the +ar through the range o motion /hen /e are not planning on thro/ing or releasing the implement in our hand, 9ur +odies naturally slo/ do/n near the end o $ange o #otion /here le(erage is +etter" /hich is e@actly the issue in the squat and +ench press" +ut not the deadli t, This /here +ands and chains can +e use ul in the concentric portion o the li t adding resistance /here le(erage is +etter, There are other +ene its to +ands in the eccentric" +ut that /ill +e co(ered more in the ollo/ing sections, 7hat a+out other qualities that can +e trained li-e GPP" conditioning" +ase +uilding" hypertrophy" etc,J :epending on your training philosophy and goals" these can +e done ahead o the Strength speed and speed strength training +locs" a ter/ard" or not at all, !ot e(ery+ody needs or /ants to add a lot o muscle or needs or /ants an e@tremely high le(el o conditioning, Po/erli ters" +ody+uilders" and ##A athletes need di erent things and ha(e to gi(e up a +it on other qualities to succeed at their sport, Applying this to $%& and PTP practitioners, So ar this article has mentioned sprinters" 9lympic Di ters" Po/erli ters" and ##A athletes, ' you are person /ho trains at home 6ust or health and quality o li e impro(ement" you might dou+t /hether you need speed /or- Lou could pro+a+ly get along /ithout it +ecause you made it this ar in li e /ithout it, The interesting thing is ho/ you can ta-e o+scure" and may+e more ad(anced Training &oncepts li-e ' mentioned and easily /or- them in and sha-e up your training, ' you train nothing +ut solely %* +allistics" %* #etcon Training" or %* grinds" you /ill hit a /all, Lou /ill plateau in your training" get rustrated" and may+e e(en get in6ured +ecause e(erything stops /or-ing e(entually, Lou need to pull +ac-" +ut i you are used to high (olume or high e ort Training" this /on)t +e easy mentally, This is /here you /ould +e /ell ser(ed +y some hea(y strength speed3ma@ e ort /or-" speed strength3dynamic e ort /or- or a Lanni &:, Lou most need to train the strength quality that you normally ignore" so i you are an athlete that usually trains #eta+olic &onditioningB$epetition #ethodC" *allisticB:ynamic . ort #ethodC " or GrindsB#a@ . ort #ethodC" 6ust pic- one or e(en t/o o the methods you don)t normally use and incorporate them into your ne@t Training +loc, This type o Training is +est suited to &omple@ #o(ements in(ol(ing se(eral muscles or muscle groups, :ynamic or #a@ . ort Training doesn)t /or- /ell or isolation /or-, $%& #a@ . ort #ethod or Grinds or Strength Speed0Get some hea(ier +ells and clean and press them or

lo/ reps and high sets, ' you are -noc-ing o hundreds o s/ings or snatches in your /or-outs" or e@ploding hea(y snatches a e/ times a /ee-" you /ill ha(e un 6ust cleaning and pressing hea(y /eights or relati(ely lo/ (olume, Focus on getting the /eight up" not per ecting your orm /hen doing #a@ e ort 7or-, Hope ully you ha(e honed your s-ills doing Speed Strength3:. /or-" and you can)t ocus on orm /hen li ting a +ig /eight, Get a lannel shirt" gro/ a goatee" may+e sha(e your head or e(en get a tri+al tattoo, Lou may e(en add a e/ pounds o +ody/eight and you /ill get nota+ly stronger, A ter A-8 /ee-s o this" +ac- o a /ee- and start /or-ing +ac- up in your old (olume or +allistic +ased /or-out, Lou /ill not +e a+le to do /hat /as your pre(ious +est" +ut (ery soon you /ill P$, As you are /or-ing +ac- up" ocus on cleaning up your technique, Strength is a quality that impro(es e(erything it comes in contact /ithK Some #a@ . ort3Strength Speed 7or-outs0 &lim+ing #ethod to a P$0 ' you ha(e a e/ di erent /eight %*s" start /ith the lightest and /or- up in sets o A in the &lean and Press" 6ust the &lean" or 1 &lean and A Presses, ' you only ha(e a one hea(y %*" /or- up slo/ly adding a rep to each set, Lou need to push each rep as hard as you can" you are not sa(ing anything or the ne@t rep, A-4@A0 7or- up to a hea(y /eight that you can get 8-= reps /ith all out" and do A-4 sets o A reps, Lou should ha(e to rest a +it +et/een sets +ecause again" these should reps +e all out, &hains0 Add a chain to your %*, ' ha(e t/o 54l+ to/ chains rom Home :epot, They are a+out as much as almost any non .lite Po/erli ter needs" and airly cheap, They ha(e a shac-le so you can ma-e them a long loop, Ta-e a %* you can do 4-; presses /ith and add a chain, &lean it once" then get to some pressing or 5-A reps, The eel /ill +e di erent as you add /eight linearly as you push the +ell o(erhead, Try this irst /ith one %* +ut t/o is ine as you adapt, 7hen you try this the irst time" remem+er it is a learned motor s-ill, This /ill ta-e 5-A /or-outs to get used to" +ut /hen you are learning you /ill P$ o tenK .(entually use a +igger %*" add a chain" or dou+le loop the chain" again /or-ing to all out sets o A reps, Lou can actually try to do 5 or e(en 1 rep sets +ut ' do not recommend singles or any+ody /ho is not a competiti(e athlete, Singles ha(e too much ris- or not enough re/ard or ol-s 6ust trying to get stronger, :ynamic . ort or *allistics or Speed Strength0 This method requires lighter /eights" and the speed portion or li ts /ith an eccentric can +e sped up /ith a quic-er eccentric to load the muscles" +ands or chains" or simply pushing the +ell as hard as possi+le and releasing it, Some ol-s e(en call this "thro/ing", :o this on grass or sand and not in any+ody)s gym" and -eep your groo(e tight and clean, 7hen /or-ing up to these sets" you are not )/arming up"" you are rehearsing your technique and s-ill so you are dialed in /hen you do your speed sets, Some :ynamic . ort3Speed Strength 7or-outs0 > sets o 5-A0 &leans and snatches are hard to do or speed /or-" +ut presses /or- great, Ta-e a %* you can press >-12 times and add a light or mini +and cho-ed to the +ell" then put your oot in the loop and press it A times as ast as you can, $est A2-84 seconds, The goal here is to mo(e the /eight ast, ' it slo/s do/n" PUSH HA$:.$K ' it turns into a grind" stop the set and use a lighter +ell or ta-e the +and o , Speed /or- is a+out speedK Series #ethod0 This is a great tool you can use or either strength speed or speed strength, For Speed Strength" get a %* you can mo(e airly ast" then get one one or t/o sizes larger, ' use a 4A and an >>, Alternate sets o speed /or- or 5-A reps /ith the lighter %* and the same num+er o reps /ith the hea(ier one, The speed /ith the lighter %* /ill increase" and the hea(ier %* /ill eel easier as you press it, This is a great tric- to help you press hea(ier +ells +ecause the lighter and aster sets /ill hone your &!S to get used to pushing hard and ast /ith per ect technique, ' use series a lot or s/ings and snatches" and it clari ies in your mind and e@perience the di erent e ort you ma-e /ith a hea(y +ell" and ho/ to remem+er and apply that eel and e ort to a lighter +ell or speed" instead o conser(ing your energy li-e you /ould on higher (olume repetition /or-,

PTP ' /on)t address Side Press +ecause ' ha(e ne(er done one" +ut the pressing method outlined in the $%& section a+o(e /ould /or- i side press /as not such a hea(ily s-illed and +alance +ased e@ercise, Di-e +ottom up pressing" it is a+out honing a s-ill and +alance" not e@actly an isolation mo(ement +ut not really a comple@ one adapta+le to #a@ . ort or :ynamic e ort 7or-, So that lea(es us /ith the :eadli t" a simple e@ercise that can +e adapted in numerous /ays or either Speed Puality, #a@ . ort3Strength Speed0 Rust pulling hea(y :eadli ts is as simple as it gets or ma@ . ort 7or-, For those /ith a /ea- start o the loor" pulling standing on plates" +o@es" or mats or singles is old school Po/erli ting #agic, Lou can also pull /ith smaller plates or A4s (ice 84l+ plates, ' the /eight gets so light using this e@tended $ange o #otion that once you get it to your -nees it is easy" hang those chains on the +ar or attach the +ands to the +ar and run them under your eet" the +oards you are standing upon" or the po/er rac-, For those /ith loc-out issues" 6ust pull deadli ts or A reps o the loor /or-ing up o(er A-4 sets to a hea(y /eight" or do rac- pulls, #a@ . ort or the :eadli t is simple and usually o(erdone, Lou can)t -eep this up or more than A /or-outs o(er 5-A /ee-s, Hea(y #a@ . ort :eadli ts /ill -ic- your &!S)s +utt quic-er than any other e@ercise and need to +e done in moderation" especially i you are doing other Po/erli ts or Training some other sport concurrently, :ynamic . ort3Speed Strength0 'n the squat and *ench press" 42-=2< o 1$# is the +ar /eight you use either /ith straight /eight or +ands3chains or :. /or-, 7hile chains ha(e a linear loading pattern and 6ust add mass to the +ar" +ands load and unload almost e@ponentially and add acceleration to the +ar, So i you hang the +ar /ith 1A4 l+s and 42l+s o chains rom the squat rac-" then drop it" it /ill accelerate at a+out ?,> m3secT5 /hile alling to the ground" same as the +ar alone, Set up that same 1A4 l+s /ith +ands and it /ill accelerate aster to/ard the ground than the 1A4 l+ +ar or the +ar plus chains, ' ha(e ne(er measured this e@actly" +ut /hat ' ha(e measured is that my training partners and ' can mo(e the e@act same /eight aster /ith +ands added as resistance, This is +ecause o the eccentric ha(ing the added acceleration rom the +ands, To a large e@tent" that /hich you lo/er aster /ill go up aster, Ho/e(er" the :eadli t has no eccentric" so +ands don)t help us much in the deadli t, Lou can use them along /ith chains to add resistance as you pull" +ut this is not really a speed strength3:. method, 7hen doing speed /or-" you need to ocus on mo(ing the +ar ast on the descent and ascent" and do it /ith as per ect a orm and groo(e as is possi+le" honing your s-ill to an Art orm, A note a+out speed :D techniqueN ' do not ad(ocate grip and rip style deadli ts mainly +ecause the only person ' ha(e e(er seen do it consistently /as :a(e $ic-s Trust me /hen ' say you all aren)t :a(e $ic-s, Speed pulls aren)t grip and rip unless you are special and rea-y strong li-e :a(e" or /hich no+ody /hose name doesn)t end in )o(" or "oan" quali ies, Speed pull technique in(ol(es getting your setup" then "pre-pulling" the +ar to "ta-e the slac- out o the +ar" as Pa(el says or "put a little +end in it" li-e $ic-ey :ale &rain says, 9nce you ha(e a good setup" tension in your legs" a+s" and lats" +ut looseness in your +iceps and shoulders" "squeeze" the +ar o the loor, 9nce the +ar is mo(ing" light that candle and accelerate it to loc-out, For this the +est cue is get it the +ar against your legs and then go as hard as you can till loc-out, $emem+er to pop your hips through +et/een your hands to loc- it out" do not shrug it to loc-out, Upon lo/ering" lo/er it quic-ly to the ground e(en i you do not plan on doing another rep, Here are t/o methods that /ill /or- or :D speed /or-0 Sets o 10 7armup to a /eight +et/een =4< and >4< o your :D 1$#" and pull 8-> singles, Lou can pull all the singles at the same /eight" or go +ac- and orth +et/een t/o /eights Series Style as pre(iously stated, ' pre er to /or- /ith A /eights" or e@ample 854" 8;4" and 454, This is the training ' did or the AAU 7orlds Push Pull or Team :ragondoor" trying to get a decent :D in a ter a summer o rom :Ding0 9ct 18 #eet :D 554@A" A14@5" loose suit and +elt on 824@1" 8?4@1attempts 444" =21easy" passed on =5? P$ to ight another day, 9&T ? ra/ dl 584@A" AA4@A" 854@1@4 sets" ound my speed and groo(e +y rep A and per ect +y rep 4, S.P51 ra/ dl 554@A" A14@A" 854@1" 414@1@A sets

S.P1> ra/ at +ar small plate dl 554@A" A14@A" 824@A" 8?4@A S.P 18 ra/ speed dl 584@A" AA4@A" 854@1" 8;4@1" 454@1" 854@1" 8;4@1" 454@1" 854@A S.P 11 ra/ at +ar small plate :D 554@A" A14@A" 824@A" 8;4@A S.P 2; ra/ speed :D 554@A" A14@5" 824@1" 844@1" 424@1" 824@1" 844@1" 424@1" 824@1 S.P 28 ra/ at +ar3small plate :D 554@A" A14@A" A>4@A" 8A4@A As you can see here" ' mi@ed #a@ . ort and :ynamic . ort 7or- together /ee-ly, Lou can do this or 6ust train one method at a time, ' ha(e done +oth separately +ut pre er training them concurrently, $emem+er percents are guidelines +ut you load plates, All these /eights are easy to load, The only /eights ' crunched /ere >4< o =55" my pre(ious P$" /hich is 45>,;" and >4< o =22" my short term goal" /hich /as 412, ' 6ust -ept these num+ers in mind +ut ocused more on mo(ing the /eight ast, 't /or-ed /ell and sa(ed my tender +ac-, The #arty Gallagher #ethod0 Lou could argue this is a ma@ . ort method" and may+e e(en a $epetiti(e . ort method" +ut ' thin- the (alue o this e ort is the ast eccentric, ' read this years ago in the Septem+er 1??2 issue o PDUSA" in an article called "Using Straps", #y :D /as stuc- so ' /as /illing to listen" and #arty argued that adding straps and turning your sets o 5-A into sets o 4 in the :D /ould cause a P$, !ot only did the /eights and reps go up" +ut my *ar Speed /ent upK Lou pro+a+ly /ant to ad6ust this technique to 5-A reps +ecause the 4th rep can turn into a grind quite easily, ' /as doing these reps touch and go and the /eight ' usually /as grinding" /as no/ mo(ing quic-ly, Sometimes grip /ea-ness causes lo/ +ar speedK Try some clean grip :eadli ts i you don)t +elie(e it, Les" you should /or- on your grip" +ut don)t +e a purist all the time and try this method sometime, 't ga(e me a 42l+ P$K Speed" the ultimate athletic qualityU Strength" the means to impro(e itU S-ill" the method to allo/ your strength to impro(e your speed, Try it,

$e le@i(e Di ting0 Ho/ To #a-e Lour !eural $e le@es 7or- 7ith Lou And !ot Against LouK :r, .ric &o++

9ne o my a(orite quotes is +y &om+ati(es e@pert Tony *lauer /ho states" "An e@pert is someone /ho has memorized someone else)s material," Sadly" the health and itness /orld are a prime e@ample o this, 7al- into any college /eight room or gym across the country that still allo/s people to pic- up hea(y things" and you /ill see lots o athletes doing the "right" thing" the /rong /ay, This is one o the most important lessons that ' al/ays try to get across to my athletes and certi ication attendeesN any e@ercise can +e a great e@ercise" and any e@ercise can +e a terri+le e@ercise V it depends +oth on /hat you are doing" and ho/ you are doing itK For a num+er o years" /e ha(e +een teaching concepts and ideas that run counter to the popular culture" and one o these small" +ut important" concepts in(ol(es head and nec- position during /eight training0 especially during the squat and deadli t, 9ur typical approach to all athletic acti(ities is to deconstruct them rom a neurologic perspecti(e +ecause your ner(ous system runs the sho/, :oing so has led us to some (ery po/er ul conclusions a+out proper nec- position rom +oth a sa ety and per ormance perspecti(e,

To +egin" /hen you loo- at the multiple pieces o the neurologic puzzle in(ol(ed in squatting and deadli ting" one thing that cannot +e denied is the act that re le@es play a huge part, Det)s ta-e a quicloo- at t/o di erent important re le@es" as /ell as ho/ these apply to enhancing your li ts, The .yes Ha(e 't 'n almost all sports" including li ting hea(y /eights" the eyes play a (ital role, 7hile a hea(y deadli t doesn)t require much in the /ay o great (ision" it does require great eye positionK Det me e@plain, The muscles that surround the eyes" called the e@traocular muscles" are all inner(ated +y small ner(e endings, These small ner(e endings pro(ide propiocepti(e B+ody a/arenessC input to (arious neuromotor sensors in the spinal cord and the +rain, The primary reason or this is that the eyes and the inner ear /or- together to create +alance and sta+ility in (irtually all o our mo(ements, Ho/ does this apply to your li tsJ 't)s quite simple" really, The small ner(e endings in the e@traocular muscles actually create ull +ody muscular responses to help guide mo(ement, Practically spea-ing" /hat this means is that i your eyes are mo(ed up" the small ner(e endings in the e@traocular muscles acilitate the e@tensor muscles o the +ody" creating a simultaneous inhi+ition o the le@or muscles, &on(ersely" the eyes do/n position /ill create le@or acilitation and e@tensor inhi+ition, Put simply" the eyes lead the +ody, Please ta-e note at this point that /e are tal-ing a+out eye mo(ements S.PA$AT. rom head mo(ements, Lou can create these acilitation and inhi+ition re le@es +y mo(ing only your eyes /hile maintaining a completely neutral spine, Un ortunately" this is not /hat most li ters do, 7hen you loo- at this re le@i(e pattern closely" you /ill see that the classic nec- hypere@tension taught and practiced +y many people o(er the years is a legitimate attempt to ta-e ad(antage o this re le@, Un ortunately" ollo/ing the "more must +e +etter" philosophy common to the itness /orld" e/ li ters actually ma-e the di erentiation +et/een the eyes and the nec-, 7hile loo-ing up to the ceiling does creates the desired "eyes up" position and su+sequent e@tensor acilitation" the accompanying nec- hypere@tension can +ring another re le@ into play0 the arthro-inetic re le@, The arthro-inetic Barthro H 6oint" -inetic H motionC re le@ is a simple re le@ that can ha(e +oth positi(e and negati(e impacts on the +ody, The arthro-inetic re le@ /as initially descri+ed +y a group o physical therapists /ho ound that mo+ilizing 6oints in the spine /hile strength testing su+6ects actually created an increase in muscular strength, 7e e@plain this simply to our athletes +y saying "mo+ile 6oints create stronger muscles", &on(ersely" the arthro-inetic re le@ also has a protecti(e aspect to it that can negati(ely impact strength training i you ail to understand it, From a sur(i(al standpoint" this re le@ is designed to inhi+it muscular acti(ity /hen 6oints are at ris- due to compression, ' you ta-e a 6oint or series o 6oints Bli-e the nec-C" compress and then load them" i enough ner(e endings are distur+ed" a re le@i(e shutdo/n e ect /ill occur throughout the +ody" limiting the a(aila+le horsepo/er, This is your +ody)s attempt to -eep you sa e rom yoursel , Rust as a+o(e" there is a simple /ay that /e descri+e this aspect to our athletesN "6ammed 6oints create /ea- muscles," %eeping this in mind" loo- at the typical nec- postures that most people use /hen per orming a traditional +ac- squat or dead li t, 'n a+out >4< o li ters that ' ha(e e(er o+ser(ed" you see signi icant cer(ical hypere@tension in com+ination /ith the eyes up position held throughout the li t, ' the nechypere@tension is strong enough to in(o-e the arthro-inetic re le@" the li ter is playing tug o /ar /ith himsel K Dogically spea-ing" /e /ant our athletes to use their hard-/ired re le@es correctly to enhance their li ts" and pre(ent negati(e re le@es rom inhi+iting their li ts, *ased on the a+o(e in ormation" there are three distinct things that /e teach0

.ye Position0 #a-e eye position your irst priority, Understand that eyes up H e@tensor acilitation and that eyes do/n H le@or acilitation, :epending upon your personal challenges in your li ts" use the correct eye position to acilitate the mo(ement you most need to ma-e, 't is important to play /ith these concepts in a (ariety o li ts to eel the e ects, !eutral !ec- Position0 For most athletes" /e ad(ocate learning their li ts in a neutral nec- position, This is the simplest and sa est /ay" as long as it is com+ined /ith eye position" or most athletes to learn, Ho/e(er" there is a third option that some elite li ters can use as long as they understand /hat they are trying to do, !ec- .@tension Bnot hypere@tensionC &om+ined /ith A@ial .@tension0 A@ial e@tension is a term that" in the spine" means to ta-e the cro/n o the head and the coccy@ or tail+one and mo(e them apart along the long a@is o the spine, Thin- o this as trying to stand as tall as you can /ithout thrusting your chest out or hypere@tending your nec-, A num+er o research studies loo-ing at models o the ligamentous and muscular actions o the spine indicate that a@ial e@tension sta+ilizes the spine more than (irtually any other acti(ity +y increasing acti(ity in the trans(ersospinales muscles, As a result" a@ial e@tension is considered +y some to +e the most sta+le and sa e position or the spine, 9+(iously" /hene(er you)re going under hea(y load during a deadli t or a squat that is e@actly /hat you /ant, 7ith practice" it is possi+le to ta-e ad(antage o a slight cer(ical e@tension" /hile maintaining a@ial e@tension and a correct eye position, This is the +est o all possi+le /orlds +ut it requires /or- and o ten hands-on coaching to get it 6ust right, To +egin this process" let)s loo- at a couple o e@perimental drills that you can per orm to see the po/er o your re le@esK .ye Position :eadli t .@periment0 Try this drill to see ho/ eye position can increase your pulling po/er, 1, *egin in your normal deadli t stance" and grip the +ar, 5, 7hile maintaining a neutral nec- position" mo(e your eyes only up to ocus mid/ay on the /all in ront o you, A, As you initiate the pull and mo(e up past your -nee to/ard loc-out" your head /ill trac- up to/ard neutral, 7hile this is occurring smoothly shi t your eyes up to the ceiling, 8, $emem+er that this may eel (ery /eird at irst" so practice /ith (ery light loads in the +eginning to smooth out the eye mo(ements +e ore you up the /eight, .ye Position %ettle+ell S/ing .@periment0 'n comparison to the a+o(e" here is an e@periment that demonstrates the use o the eyes in a +allistic drill, Lou can use eye position +oth to acilitate the e@plosi(e part o the list" and to acilitate the +ra-ing action necessary, 1, *egin in your normal s/ing position, 5, 7hile maintaining a neutral nec- position" mo(e your eyes only up to ocus mid/ay on the /all in ront o you and initiate the s/ing, A, As the +ell comes up and you hip snap" allo/ the eyes to maintain their ocus on the midpoint o the /all in a neutral head position, 8, As the +ell starts do/n" maintain your neutral nec- position" /hile -eeping the eyes i@ed on the same spot, As the +ell drops urther" this /ill naturally mo(e you into an eyes "up" position at the

+ottom o the s/ing, This helps acilitate the e@tensor +ra-ing action, 4, Lou can also e@periment /ith allo/ing the eyes to ollo/ the +ell at the +ottom o the s/ing i you /ant to increase the (elocity or depth o this portion o the mo(ement, Ho/e(er" rom a sa ety perspecti(e ' don)t pre er this or most athletes" unless they already possess e@ceptional s/ing technique, The ta-e a/ay lesson o this article and the drills is that your ner(ous system is the primary dri(er o your strength, Dearning to ta-e ad(antage o the +ene icial re le@es hard-/ired into your +ody" /hile minimizing unnecessary protecti(e re le@es" /ill ta-e the +ra-es o your strength and per ormance and help mo(e you closer to your true genetic potential, #ost importantly" you can do it sa ely and health ully, Gi(e it a try V your +ody /ill than- you or itK