#60mdash

If you are struggling with stagnant weight training results, it may be time to look at a few key areas. 1. Are you pushing yourself hard enough? Thanks to the influx of minimum effective dose talk in the coaching world, the pendulum has swung from chronic over-reaching in training to chronic under training (aka pussification). The fact of the matter is that if you want to get big and strong, you need to constantly be working toward doing more work over time - both in terms of volume and intensity. 2. Are you recovering enough? Not everyone can train the same muscle groups or do the same types of workouts every 24-48hr. Since hard work is what we want, it is imperative that you are recovered enough to attack the next session. If you aren't sleeping MORE than 8hr per night, chances are you could benefit from finding ways to sleep more. 3. If size is your goal, are you eating enough? Most skinny twigs I've talked to always say "yeah man I eat a lot, I don't know why I don't grow." Sorry to break it to you, but generally people who say this simply don't know what it feels like to actually eat a lot. I guarantee if you're an adult male who is 5'10" and 140lb, you are not eating a lot. 4. Are you too mentally wrapped up in training and methodology to even put out quality work? I see a lot of people getting super analytical about their training, but then when it's time to move weight, it's way too controlled and they're more worried about gear and grip instead of trying to kill the barbell. Who gives a hoot about your back arch if you can't bench 1.5x your body weight. Sometimes the best solutions are the simplest ones - do more work, recover more, eat big, quit overthinking and attack the bar. http://ift.tt/2sxFeyp

If there's anything we can say from a reductionist perspective that is true of acceleration, it is the importance of the hamstring group as well as horizontal force production. Now, before you just load up the hip thrusts and hamstring curls, lets consider the stress that the hamstrings must endure. First, as the knee drive reaches its end point, the foot's forward motion must stop. An abrupt eccentric to isometric action happens in a flexed hip position, which is then shifted concentrically by the entire hamstring group as the leg reverses and goes to strike the ground. Training for this stage requires you to flex the hip and knee, and use a band or cable to apply force perpendicular to the shin. Start with slow eccentrics and ISO holds, moving to moderate eccentrics with an abrupt isometric at different points in the knee joint ROM. As the posture and center of mass rise through acceleration, the same ideas apply, the posture and positions must change to match the demands of more upright sprinting. As such, mid to late accel hamstring strength work should be done in a more upright position, with less focus on knee flexion and more focus on loading the hamstrings with an obtuse knee angle. Loading for this should have a vertical and horizontal component to it, such as pulling the leg to the ground from a knee up position, with a band resisting at 25-45 degrees relative to the shin angle at ground contact. Once you start to think about the athlete as a system of joint interactions, you can see how something like pelvic tilt and foot placement can make or break whether or not you perform well or get injured. Don't just look at the body, but try to see with X-Ray vision to look at interactions between joints and the musculotendinous units which connect them. Try to develop the ability to see movement of joints and their relationship with other joints, and you'll be able to create new exercises that are extremely specific to the needs of a given athlete. http://ift.tt/2n0raWZ

@el_speedy_boy :1st place in 4 events ASU Olympiade #60mdash#400mdash#longjump#relaymix4x100...