#sporterperformance

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

World Championships 2017 100m Dash Final. The big man ran his last 100m race today, and there were great performances all around. Despite the haters, I'm really stoked for @justingatlin, and have to say @_coleman2 had probably the best acceleration we've ever seen. Props to @usainbolt on going out like a champ. Now looking forward to the 200m with @fastlikewebb! http://ift.tt/2wvRrBE

To make change, you must constantly and intelligently induce challenge and overload to the body & mind. Progression requires pushing boundaries, and that push can come in many forms. Push your boundaries on force capabilities, technical development, work capacity, hypertrophy, mobility, eating & sleeping, and you can make some massive gains. Got in some good work yesterday with @jaccob_20. Train with people who push you, not hold you back! While squats were the big ticket item of the day, it was a pretty well rounded workout. Because this is currently a general development phase, workouts are mixed, consisting of some power, some strength, and some hypertrophy/work capacity workloads. Here's the workout: 1. 80lb Box Jumps to 30" Box - 4x3 2. Back Squat - 5-5-4-3-2-2 3. Pause Hang Clean - 5x3 4. Pause Snatch Grip High Pull - 6x3 5. Overhead Squat - 3x5 6. Back Squat (again) - 5-4-3-1 to 365lb 7. DB RDL - 3x15 with 100's 8. Leg Press - 3x12 with 8/10/12 plates 9. Cable Step Ups - 1x14/14, 1x8/8 8a. Skull Crushers to JM Press 8b. Strict Curl to Hammer Curl Tag a friend to hit this workout with!! Workout fueled by @rockstarenergy, @gatsupplements, @gatorade, @efxsports http://ift.tt/2uD7pwz

Getting back into squatting after a long hiatus. It has been years since I was consistent and half a year since I even tried normal back or front squats. Unless you are a geared power lifter, you're going to need some major quad work to put up good numbers in the squat or any lift that includes a squat, such as the clean & jerk. Geared lifters can get away with focusing only on the posterior chain, while raw lifters will need to have a more well rounded approach to developing their squat. Thanks to @jaccob_20 for the spot 🤙🏽 Today's workout: 1. Back squat - 135,185,225,275,315x4 2. Front Rack Squat - 225x2,245x1,265x1 3. Back Squat - 275x6 4. Leg Press - 3x10 up to 12 plates 5. Good Mornings - 3x8 with 135, pausing on some reps 6. Bulgarian Squat - 3x5/5 with 85's (170lb) 7. Leg Extensions - 3x10 max weight 8. Leg Curls - 3x8 75% weight 9. Seated Calf Raises - 3x10 with 3 plates 10. Deep Squat Holds w/ Plate - 3x3x10 oscillations at the bottom Tag a friend to do get in on this workout with you!! http://ift.tt/2vpVOO2

Return to training can sometimes be a mental challenge for people. The bar feels a bit heavier, volume and intensity are both lower than usual, and in general training is harder. What people fail to keep in mind is that it only takes a few weeks to get back on top of your game, and that being patient in the short term can lead to big gains in the long term. The next time you come back from a break, start off with more generalized, bodybuilding style training before you get back into high intensity, high velocity, or near max attempts. Also, if you're looking for a bench, deadlift, or squat training program, hit me up 🤙🏽 http://ift.tt/2tsTWHj

After a couple weeks of some more generalized training, I brought in some of my classic ATHLETE.X type work to keep things interesting. I see a lot of people who want to get strong, yet most of the stuff they do is slow and arduous. That might work for a while, but when your gains begin to plateau like a high desert mesa, it might be time to consider some power development work. Anyways this was the gist of the workout. On deadlifts, I worked triples and doubles up to 4 sets at 425lb, paired with a 2x35lb DB box jump to depth drop superset. Following this I threw in some sprint specific work, hitting heavy sleds (250lb+) and SL ISO hamstring holds in a long lever position. Research shows that while the muscle tendon unit length changes during sprinting, the fibers themselves act in large part isometrically. Additionally, many injuries present during intense isometric moments. As such, building bulletproof hamstrings requires you to do a lot of isometric work in various joint positions. Hope you had a good Monday! http://ift.tt/2tdaX7J

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/2sfzRkq