Posts Tagged ‘strength’

bolt sprint run olympics jamaica

 

It’s been widely theorized for a while now that a runner’s ability to extend his/her hips powerfully is the most important factor in determining sprinting speed. High hip extension velocities have been shown to be correlated with greater running speed, and the force produced by the hip extensors have been shown to increase with higher running speeds, so it stands to reason that training your hip extensors to put MORE force into the ground at a FASTER rate will make you run faster.

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The start of the spring season for youth baseball is almost upon us, and high school and college baseball have been going strong for a few weeks now, so this seems like an appropriate time to talk about a few common problems that baseball and softball players can run into during the season. These are all fixable problems, but if left unchecked they can lead to injuries down the line, so it’s a good idea to get out in front of these issues and try to prevent them before they start.

Youth baseball players, especially those in their late tweens/early teens, may be at a higher risk of injury due to an increased load placed on their bodies during the season. Around age 12, these athletes start playing longer seasons on bigger fields, with additional demands from fall ball to consider as well. Also, these athletes typically don’t participate in good offseason training programs to prepare their bodies for this kind of load. When you take young, unprepared athletes and subject their bodies to a much heavier load than they’re used to, injuries have a tendency to occur.

However, we know that baseball players tend to suffer similar injuries/lose mobility/lose strength in basically the same areas, which means that we can be proactive and address these potential problems before they start, thereby greatly decreasing the likelihood that a baseball player will suffer an injury. To that end, here are 5 exercises/stretches you can do to keep yourself healthy throughout the season:

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Note: This post is courtesy of NLSP intern Andrew Murcia. Andrew graduated from Penn State with a degree in exercise science and has been with us since December of 2015 assisting with training of all of our athletes, with a little help from DJ Khaled.

 

DJ Khaled Success

 

Greetings and salutations everyone,

Andrew Murcia here and I’m channeling my inner DJ Khaled to give you some major keys to more effective and efficient deadlifting.  So read and apply these tips carefully because THEY don’t want you to lift better, so we’re going to lift better.

The theme for today’s article is all about the setup for your deadlift.  The quality of your deadlift pulls is largely determined by your set up.  Compound movements like deadlifts are all about how much leverage you can exert over the bar.  In other words, you must control the weight rather than allowing the weight to control you.  With that said, here are some major keys to remember when we deadlift.

 

MAJOR KEY’s to Remember:

1) BRACE YOUR CORE

Occasionally we will see a rounding of lower back from some athletes at varying points of the deadlift.  This results from a lack of proper core bracing. This is one of the more common issues with beginners, and can be one of the more abstract/difficult concepts to understand.

Deadlift form

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Push-ups are the most basic chest and arm exercise in existence, but when done properly the variations listed below develop not only chest and arm strength and hypertrophy, but shoulder stability, core strength, anti-rotational stability, and hip mobility, among others.

The one problem I have with standard push-ups is that they quickly become boring and/or too easy. So if you’re at a point where you can perform around 20 good push-ups in a row and are looking for a different challenge, try some of these push-up variations to add a new stimulus to your workout. Some of these variations require equipment, but it’s nothing you can’t find at any gym, or likely at your own home. So try them all and once you’ve mastered these variations, try the 100 Push-Up Challenge at the bottom of this article.

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As I’ve written about before,  I don’t often include traditional speed and agility work such as ladder and cone drills in my athletes’ programs. There are two main reasons for this:

1) More often than not, strength is the more pressing issue.

2) Many athletes will improve their running speed and agility just by increasing strength.

Why You Should Prioritize Strength First

Strength is the most basic building block of athleticism, and for the most part, stronger athletes tend to be better athletes.

Renowned strength coach Mark Rippetoe wrote an excellent article on T-Nation recently about the importance of strength development for athletes, which included the following passage:

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One of the things I enjoy most about being a strength coach is the challenge that comes from figuring how to best address the needs of the athletes I train. I’ve always been good at (and enjoyed) problem-solving, and a large part of my job is exactly that. I know it sounds weird, but I look at every athlete I train as a problem to be solved. Every athlete is unique, in that they all have different strengths and weaknesses, and may have different goals as well. Most people will fall into one of a few general templates, but everyone has their own little athletic quirks, so they all require individual attention to make sure their program is as effective as possible.

Terrell Owens was such a clown

Some athletes apparently require a lot more attention than others…

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For those who aren’t in the know, here’s a brief video showing a battle rope workout. The basic idea is that you get a heavy rope and swing it around for a while.

Battle ropes (or battling ropes) have been experiencing a big surge in popularity recently. Lots of trainers are including battle rope exercises in their clients’ workouts, and some gyms are starting to look like shipyards with the amount of huge ropes they have lying around. But is the battle rope workout just another fad, or are battle ropes a worthwhile long-term addition to peoples’ training programs?

Effective training strategy, or stupid bullshit?

Effective training strategy, or stupid bullshit?

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