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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, obluo interno, obluo 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 espina.

O transverso do abdome desempena um papel maior no aumento da presso intra)abdominal, em comparao com

o trabalo dos obl*quos.

Alm disso, os msculos obl*quo interno, externo e transverso do abdome se inserem na fscia toracolombar quereveste 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 espina posterior. !"amill e

#nut$e, %&&'/ 0ec1, %&&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 $bluo %xterno e Interno

O reto abdominal tem oito fontes de inervao !5267 ) 58%698(, enquanto os obl*quos t:m inervao da 5; ) 58%.

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 infraou 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

escolido ser supra ou infra; esta uma diviso cuja referencia neurol@gica ) nervos que suprem os msculos,

que esto acima do ou abaixo do umbigosupra ou infra-umbilical.

ob o ponto de vista metodol@gico, para selecionar e aplicar os exerc*cios abdominais conecidos como ?superior

ou inferiorB, bem como determinar o nmero de sries, repeti=es e a freqC:ncia semanal, recomendo considerar sseguintes aspectos

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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

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Sports Specific) trainin(* +.-ere are e (oin( ron(*

Fune 82, %&8&

+t alGaHs seems tat te 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 tat no longer resembles te originallH examined concept.

5a1e for example te concept of Isports specific conditioning,J and Isports specific reabilitation.J 5ese separate,

but inter)related concepts Gere derived out of te literature tat as examined te specificitH of muscle function and

strengt application in terms of angle of force application, speed of contraction, agonistic contractions/ and various

oter researc streams tat Gen consumed as a Gole leads to te conclusion tat effective training must be tas

specific. 5is means tat te application of training programs for atletes sould resemblete tHpes of

movements, speed of movements, and demands of movements tat are found in te respective sport.

5is concept reallH spea1s to te functioning of te uman nervous sHstem and its adaptations during te process of

motor learning. 9earning a s1ill or sports specific movement involves te development of a motor pro(ram /aa.

Motor en(ram0. A motor program can be tougt of as a motor IplanJ set out bH te nervous sHstem to perform a

certain s1ill or movement. 5e program contains information suc as timing of muscle onsets, speed of individual

contraction, force development, agonist)antagonist)sHnergist

relationsips, etc. +n oter Gords, it is te neurological IblueprintJ for te desired action. Kit practice and time,

te specifics of te motor program improve Gic results in a more s1illed, efficient movement L Gic 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.

Kile tere is little debate as to te existence of suc programs, te GaH in Gic teH develop is debated.

F.A. Adams !8M;8( used te term Iclosed loopJ in is influential teorH of motor learning. "e proposed tat several

processes become increasinglH congruent for motor learning to occur

A motor memorH must initiate movement

5e movement tus initiated must produce internal feedbac1, Gic ?laHs doGnBin te central nervous

sHstem anoter memorH, a ?perceptual trace.B 5e more accurate te movement, te more useful te

perceptual trace tat is collected and retained.

5e sHstem must compare te feedbac1 produced bH a current movement against te accumulated

perceptual trace.

NinallH, te sHstem must detect anH ?errorB or difference betGeen te actual and te expected feedbac1, and

correct te movement accordinglH.

http://functionalanatomyblog.com/2010/06/15/sports-specific-training-where-are-we-go-wrong/http://functionalanatomyseminars.files.wordpress.com/2010/06/neural-program.jpghttp://functionalanatomyblog.com/2010/06/15/sports-specific-training-where-are-we-go-wrong/

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AdamsJ teorH implies a ?closed)loopB tHpe of learning in Gic accuracH and repetition are important for

refinement of s1ill.

Adams, J.A. (1971). A closed loop teor! of motor learning. Journal of "otor #ea$ior, %, 111-1&'.

cmidt argued against F.A. AdamsJ closed loop teorH, stating tat tat people donJt necessarilH learn IspecificJ

movements. +nstead, teH construct ?generali$ed motor programs.B 5eH do tis bH exploring programming rules,

learning te GaHs in Gic certain classes of movement are related. 5en teH learn oG to produce different

movements Gitin a class bH varHing te parameters tat determine te GaH in Gic movements are constructed.

arameters are features of a movement, for instance, its duration or overall time, or te level of force tat develops

in te muscles tat contribute to te movement. PH scaling tese parameters up or doGn !vertical axis(, people

produce variations !ori$ontal axis( among a class of movements. As people practice a movement, li1e troGing a

ball various distances or in various directions, or climbing stairs of various dimensions, teH learn te relationsip

betGeen te

Nigure 8

parameters and te outcome. PH collecting ?data pointsB li1e te ones in fi(ure 4, teH improve teir understanding

of te relationsip betGeen a movement outcome and teir control of te movementJs parameters !te ?best)fittingstraigt lineB in te figure(. "e termed tis teorH te sc-ema t-eor3.

An important prediction of tis teorH is tat people Gill more quic1lH learn te relationsip betGeen manipulating

parameters and acieving a desired movement outcome if teH practice a tas1 in Gide varietH of situations, and

experience errors in te process. 5o use te figure as an illustration, te teorH predicts tat people Gill more

quic1lH appreciate te underlHing ?best)fitting lineB !te rules bH Gic a generali$ed motor program produces a

class of movements( Gen teH accumulate a large and broad scatter of data points !a varied experience of

movement(.

+t is folloGing tis teorH tat + feel tat te ItrainingJ industrH becameQ.lets call it confused. 5e confusion lies

in te fact tat te scema teorH promotes te practice of tas1s in a Gide !ariet3 of situations.)5is is supposed

to mean tat te specific sports s1ills sould be practiced under a varietH of circumstanced tat te atlete 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 sooting from various areas on te court bot Git and Gitout a defender to

callenge im/ o1eH goalies Gill practice ta1ing sots from various angles, Git various forces, speeds, etc/ batters

Gill practice itting a number of different pitces/ etc. 5ese are all tas1s tat are drilled at te direction of te

coac- and tec-nical staff. 5is is not te job of te terapist or strengt and conditioning specialistRRR

Kit te increased !and incorrect use( of some of te IneGerJ training equipment, suc as balance boards, POSs,

roc1er boards, oter unstable surfaces, + often ear trainers claim tat doing Isport specific s1illsJ Gile ma1ing use

of tis equipment Gill enance performance. Tolfers are as1ed to it balls Gile standing on a POS ball/ figters

sadoG box Gile on Gobble boards, or Git dumbbells in teir ands/ occer 1ic1s are practiced Git resistance

bands strapped to te plaHers legs. 5ese tHpes of activities Gill notimprove atletic performanceQin fact, teHGill ma1e it GorseRRRR

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Anoter good example...of a PA4 5DA+>+>T

A good example...of a PA4 +4

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Q.tat means ma1e te atlete stronger, faster, explosive, and flexible in a combination t-at is specific to t-e

sport)Qtus alloGing tem to perform te learned s1ill more effectively.

5erein lies te true meaning of ?sports specific training.B

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Suattin() isn# tec-niue is??

FulH ', %&8&

+ recentlH ad a doc send me a question regarding squatting and 1nee injurH

Question: 5e issue of squats and 1nee pain as come up tGice for us in clinic tis Gee1 L one guH Go as somemeniscal irritation !+ tin1 L negative UD+ but positive medial joint line tenderness, 5essalH and UcUurraH( and

one guH Git Gat +Bm guessing is patellofemoral trac1ing problem b6c no tests are positive at all but + reproduced

is pain bH palpating te underside of is medial patella. AnHGaH, + remember earing a sport doc saHing tat most

people go doGn too loG Gen teH do squats and tat tereJs no need to actuallH go tat loG to train te muscle.

And +Jve also eard tat te mit macine puts people in a bad position for teir bac1s for squats. +t seems li1e

tere are lots of ideas out tere about squats but +Bm not sure if tereJs anH ?bestB or ?safestB GaH to do tem.

UaHbe people Git 1nee pain sould find a different exercise to strengten teir quadsV

Answer: Nrom observations, + Gould saH tat 8W of people in anH particular gHm actuallH ave te flexibilitH,

coordination, balance, and most importantlHKNOWLEDGEto actuallH perform a proper squat exercise. Nor tese

feG, te full squat is considered te preferred loGer bodH exercise for safetH as Gell as atletic strengt. 5e squat,

-en performed correctl3, is probablH one of te safest exercise for te 1nees and te best to build 1nee stabilitH!as Gell as manH, manH oter befits(. 5e problem of course is Gen one of te MMW of te IotersJ attempts to

perform it and end up in Hour clinic. 5is is not a fault of te exerciseQrater a fault of te individuals tecnique.

Degarding te 1neesQ.. A full squat is Gere te ips drop beloG level Git te top of te patella. AnH squat tat is

not deep, te IpartialJ squats, stress te 1nee and te quads Gitout stressing te glutes, te adductors, and te

amstrings. 5e amstrings and adductors, Gen under te tension required for proper form exert a posterior

tension on te tibia bH GaH of teir distal attacments, and te net effect of te anterior quadriceps tendon insertion

is an anterior force against te tibial plateau. Kit sufficient dept !and Git te correct form as described in te

video L Gere amstring6adductor tension is maintained during te lift(, anterior and posterior forces on te 1nee

are balanced. 5us te total sear force on te 1nee is nil. +n partial squats, te anterior sear is alloGed to occur

Gitout being Icec1edJ bH te posterior pull of te amstrings. +t is te searing forces tat cause most of te

problems tat put te blame on ?squats.B As described in te video beloG, Gen te 1nees translate forGard, tedistal amstring insertion approximates te proximal insertion tus reducing total tension of te amstrings and

adductors !mainlH magnus(.

5a1en from tarting trengt !%nd edition(

5e strengt coac beloG is te famed Uar1 Dippetoe. Autor ofStartin( Stren(t-, a boo1 te + iglH

recommend if Hou Gould li1e to learn more about te basic barbell lifts !squats, dead lifts, cleans, benc, standing

press(. +n te video beloG e discusses some of te important aspects of a properlH performed squat !altoug

http://functionalanatomyblog.com/2010/07/08/proper-squat-technique-knee-injuries-and-safety-issues/http://www.amazon.com/Starting-Strength-2nd-Mark-Rippetoe/dp/0976805421/ref=sr_1_1?ie=UTF8&s=books&qid=1278592951&sr=8-1http://www.amazon.com/Starting-Strength-2nd-Mark-Rippetoe/dp/0976805421/ref=sr_1_1?ie=UTF8&s=books&qid=1278592951&sr=8-1http://functionalanatomyseminars.files.wordpress.com/2010/07/squat.jpghttp://functionalanatomyblog.com/2010/07/08/proper-squat-technique-knee-injuries-and-safety-issues/http://www.amazon.com/Starting-Strength-2nd-Mark-Rippetoe/dp/0976805421/ref=sr_1_1?ie=UTF8&s=books&qid=1278592951&sr=8-1

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tere is muc more information tat is necessarH in order to properlH learn te lift(. 5e second video is a clip of

im coacing te lift.

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Feed Forward Tension

Mark Reifkind, Master RKC

+magine Hou standing uprigt Git an emptH barbell in Hour ands.

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One of te most common complaints + ear from students Gen training for strengt s1ills suc as eavH 1b

pressing or tactical pull)ups, is tat Gen teH trH to concentrate on 1eeping one part of te bodH XtigtX

someting else gets XlooseX. 5is is because strengt !Gic is sHnonHmous Git tension( is a #+99 and it ainYt

easH to get and 1eep everHting tigt ) especiallH for te \)' seconds required to produce maximum force and

ence a maximum effort !read D(.

Ken Hou tense Hour glutes Hour lats get soft. Ken Hou get te lats tigt te glutes release. >ot to mention

being able to brace Hour abs and midsection A>4 focus on te s1ill of te lift Hou are attempting to doR 5is is

easH enoug to understand as Gell as practice in te verH simple plan1.

Tet on te floor Git Hour elboGs underneat Hou and Hour legs togeter for tose not familiar Git te plan1

position !tin1 of a pusup position on Hour elboGs(.

>oG, tense te glutes, pull te elboGs toGards te ips and contract Hour lats, fire off Hour core as if bracing for

a punc, 1eep Hour cin tuc1ed and Hour nec1 tigt, squee$e te inner tigs and loc1 tem in as Gell. >oG,

old it.

"old it longer.

"old it longer.

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>oG, trH tis te oter GaH. Tet into a pusup position Git te partner olding Hour feet. Tet loc1ed in and te

partner noG drops a foot. 4onYt let te legs come apart. O1, trH again. And again. [ou learn oG to get tigt and

staH tigt.

5e next time Hou see a gHmnast on te rings doing A>[5"+>T, muc less an advanced strengt s1ill suc as

an +ron 0ross, a front or bac1 lever !Gic te floor drill on te bac1 resembles verH intimatelH( Hou Gill ave a

muc greater respect for te XunseenX strengt of tese incredible atletes.

And it can be Hours too, if Hou practice te #+99 of strengt even Gen it is not required on Hour ligter

Geigts, on Hour XpracticeX s1ills, before Hou >

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history o training tangent,

' /as irst introduced to the concept o training or speed +y my /eightliting coach Alonso :uran/ho recei(ed his #aster o Sport in &u+a or his /or on "zone loading" /hile training trac and ieldathletes, He came up /ith three zones o loading or speciic motor a+ilities each to precede the otherand 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 /ees and thentransition 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 0 ;2-;4->2->4-?2

&ycle 80 Peaing to #a@

' /ill not get into the many dierent permutations o this style o loading, *ut suice to say it /orsgreat,

There are se(eral dierent methods to potentiate the &!S or aster strength gains +oth short andlong term, T/o amiliar ones are using a dynamic eort +eore a ma@imum eort and using a ma@imaleort +eore a dynamic eort, .@amples or each are using a (ertical 6ump +eore a hea(y squat BFred":r, Squat" Hatield the irst man to squat o(er 1222l+s used this methodC and perorming a supra-ma@imal hold /ith 152< o your +est squat +eore you perorm 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 /ors +etter or /ho +ut that)s or another article,

The point is simply this0 Dight loads can potentiate hea(y loadsand hea(y loads can potentiate light loads, .(en more simply putlight loads mo(ed quicly can mae hea(y loads eel lighter, Andhea(y loads Emo(ed as quicly as possi+le can mae light loadseel e(en lighter,

Det)s Go Suring,

Here)s /hat)s commonly no/n as the "Force-elocity &ur(e,"

B$emem+er that Force #ass I acceleration /here Acceleration 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 dottedpara+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 asing right a+out no/J 't means that /e canliterally sur this cur(e in almost e(ery training session as /e compress Alonso)s zone-loadingparameters into single /ees 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 intomaing them eel lighter than they normally /ould +y using the series, Les this is a orm o micro-periodization or micro-cycling +ut it maes use o some neurological trics to e@ploit a aster training

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adaptation,

*ut as $on Popeil the inomercial ing says "7ait There)s #oreK"

$emem+er that one o the eys to gaining strength is requent practice and a higher (olume, 9r asProessor , Matsiorsy states "Train as hea(y as possi+le as oten as possi+le as resh aspossi+le," The hyper-potentiation method allo/s you to do 6ust that, Lou are a+le to touch the hea(ierloads /ithout "training on the ner(e" as the 9ld Time Strongmen used to say and still train /ith arelati(ely high (olume +ecause the a(erage training loads are relati(ely light,

For e@ample i your squat session loos lie the ollo/ing Brepresented as percentagesC0

B423 =23 ;23 >23 ?23C @5 your a(erage load is still only ;2< o your 1$#, *ut you /ere a+le toperorm 2 high quality reps /ith that a(erage load,

' used this method to pea my leg strength on the ront squat or my clean and 6ers, 'n a t/o-/eeperiod ' ramped up my ront squats to 1=2g or multiple sets o singles,

Here is ho/ that particular /orout looed it /as at the end o the /ee ater t/o pre(ious +utincrementally loaded ront squat sessions0

B182g31 142g31 1=2g31C @ N 182g31 142g31

' completed three series and stopped the ourth /hen my speed dropped and the load started to eeltoo 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+uildingBp,1-14C,

The ma6or ey is to use larger than normal 6umps in loads +et/een the starting and inishing sets totae ad(antage o the light-hea(y contrasts, So the i(e pound and 5 O percent 6umps are out, Al/aysmo(e the loads as ast as you can /hile maintaining control, :oing so helps you increase your po/eroutput /hich is (ery helpul or strength and po/er athletes, B!ot only that you can tae ad(antage omo(ing through the po/er zone during your series,C

For strength you /ill generally /ant to stic /ith -4 reps /hile occasionally (isiting the 1- rep zone,

' recommend you set up a series o t/o-/ee cycles /here you add 4-12l+s to each lit on the

ollo/ing cycle,

7ee 10 42-=2-;2 44-=4-;4 =2-;2->2, $eps per set 4,

7ee 50 44-=4-;4 =2-;2->2 =4-;4->4, $eps per set 4,

7ees -80 Add 12l+s to each percentage or lo/er +ody and 4l+s or upper +ody,

BAll num+ers reer to percentages o 1$#, A comma separates each day3/orout,C

#y recommendation is to +egin the /ee /ith more series to 8 and inish the /ee /ith e/erseries 5 to as the loads start to increase, This ollo/s one o the time-tested principles in strengthtraining as intensity increases (olume must decrease, *ut it)s all up to you and ho/ your +ody eels,

http://www.dragondoor.com/b31.htmlhttp://www.dragondoor.com/b31.html

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For increased muscle mass you can use the same loading zones +ut decrease the requency andincrease the total num+er o series per /orout until you are +et/een 42 and 122 reps per e@erciseper /orout, #ae 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 oseries perormed or your particular e@ercise, The e/er the reps 1 to per set the more series youcan perorm and (ice-(ersa,

This training methodology suits itsel +est or use /ith one possi+ly t/o e@ercises per trainingsession, Any other e@ercises are done or straight sets /ith dierent loading parameters,

For e@ample0

A,&lean and Press0 BB42

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generating -: 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 trainingsurace, *ecause the eet ha(e large num+ers o receptors they signiicantly inluence proprioception,7hen sti thic-soled highly cushioned tightly laced shoes are /orn e(en or a short period o timethe propriocepti(e map +ecomes +lurred maing the indi(idual (ulnera+le and unsta+le,

Foot/ear is a highly underestimated in its inluence upon pain and in6ury, Shoes ha(e +ecome moreo a style and status sym+ol than protecti(e unctional aids or /aling and running, 't +ecomes quitea recless /ay o operating, The atrophying eects o /earing a cast to immo+ilize a +roen arm orleg can easily translate to /eaened eet rom /earing unsatisactory oot /ear, Shoes mareted as"sta+ilizing" "motion controlled" and "cushioned" decrease oot mo+ility lie casts and thereoredecrease mechanoreception o the eet, The +est shoe choice is one that can +end in hal at the archB/hen not on the ootC, :ecreased mechanoreceptors in the eet rom "sta+le" "motion controlled" or"cushioned" shoes is lie remo(ing sensors rom an actor)s motion sensory suitN There is no eed to orrom the eet and ultimately to /here the +ody connects /ith the earth,

Furthermore as mechanoreceptors decrease nociceptors increase, !ociceptors transmit no@iousstimuli such as pain to the +rain, $epetiti(ely t/isting and spraining an anle in the sameBphysiologicalC spot is an indication o high nociceptors lo/ mechanoreceptors and translates to poorproprioception, 9perating /ith poor proprioception and under a constant inluence o threat rom ootand anle pain caused +y poor shoe choice leads to an indi(idual)s su+conscious constantly +eingon guard to protect against in6ury, ' the +rain is consumed +y protecting against in6ury it cannotperorm optimally in the autonomous tas o /aling none-the-less the stress o liting and mo(ingunder hea(y training loads,

&hoosing thinner soled more mo+ile shoes orce the eet to re-/ire to increase mechanoreceptorsdecreasing nociceptors, The eet +ecome conditioned to pro(ide support themsel(es rather than theshoes, :oing so /ill resol(e or at least decrease the incidence o strains sprains and pain around

the eet and anles 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 +rainrom 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 ellipticaltrainers and treadmills to impro(e the cardio(ascular system, Ho/e(er this pro(oes more ris than+eneit, 9ur systems are hard-/ired to unction in a /orld that our posterior chain /ors againstB!e/ton)s Da/C and mo(es past as /e progress across terrain, Treadmills elliptical trainers and thelie se/ the propriocepti(e map +y conusing the ner(ous system, *ecause the terrain mo(es underus yet stays stationary around us the +rain misires Bor does not ire at allC the true mo(ers olocomotion that mae up the posterior chain, The carryo(er to the real /orld is a conused +rain/oring /ith an underde(eloped posterior chain /hich consequently leads to increased /eaness

in6ury and chronic pain,

The +ottom line is0 !eural tone the clarity o an indi(idual)s +ody map increases through truepropriocepti(e enhancement translating ultimately to healthier muscular tone, This correlates toimpro(ed perormance and physique /ith reduced in6ury pain and immo+ility, Training or cross-training indoors on stationary de(ices /ith cushiony sti-soled shoes should +e discouraged in theeort to e@pedite training results and goals, 'nstead training outdoors in mo+ile thin soled shoes or+areoot as much as possi+le /ill enhance neural and muscular tone respecti(ely,

SP..: s%illz

Rac $eape

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Speed the Ultimate Frontier o Pure Athleticism, 'n the last e/ /ees some &ollege Foot+all Playersmade 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 drat consideration or the Free Agent Game +yrunning a ast time at "Pro :ays" at their Alma #ater, The pro(en (alue o running speed and it)simpro(ement ha(e made some &oaches a (ery nice li(ing +ut also has caused lots o recreationaland amateur athletes to +e conused a+out /hether and /hat ind o speed /or themsel(es mightneed, The de+ates that rage amongst ols /ho deny or ha(e a+andoned 7estside *ar+ell Style":ynamic .ort" /or and those /ho s/ear +y it only conuses and clouds the "speed" issue thatmuch more, Hopeully this article /ill clariy some "Science" (ia deinitions and methods and alsopro(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 elocity equals stride lengthBDC times strie rateB$C, D@$,Shocingly po/er cleans do not play in this +asic equationK Dots o athletes /ho ha(e ne(er lited 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 todi(e into this su+6ect o /hat maes us ast rom +irth ' suggest this article, http033///,t-nation,com3readArticle,doJid84?;?2 This article co(ers percent o ast t/itch i+ers phosphagenicand glycolytic meta+olic path/ays and some other surprising actors that impact running speed, Stillreturning to D@$ the t/o /ays /e can impro(e on #om and :ad)s eorts are to increase stridelength and increase strie rate, Stride length can +e impro(ed +y impro(ing le@i+ility and +ystrengthening 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 looing lie a7heat &om+ine i you /ant to run ast at the !FD &om+ine, So other than the small amount thatimpro(ing your strength endurance Ba+ility to maintain repeated muscle contractions at required le(elso 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,:eadlits squats and e(en 9lympic Dits strengthen the Glutes Hamstrings &al(es and uadricepsthat 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+ing4851 or e(en *asic PTP, There is e(en some e(idence that :eadlits /or +etter than squats orspeed impro(ement, Ad(anced athletes trying to compete at the highest le(els and so o+(iouslyagainst other ols /ith gited parents use other more e@treme methods to increase starting strengthacceleration strength and stride length lie 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 inthese techniques is to practice the sill o going aster than you are used to going, 't is important topoint out that running lie punching is a non /eight resisted acti(ity so practicing the sill perectlyand 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 lie a +ase+all +at to(ery hea(y o+6ects lie a deensi(e tacle, Here /e need to attain speed strength or lighter o+6ects/e need to mo(e s/itly and strength speed or hea(y o+6ects /e /ould mo(e at lo/er (elocities, 'nmost sports a mi@ o +oth is useul, Grappling +locing and tacling e(en s/inging liting orthro/ing an implement all are applying a orce to an o+6ect, Here /e can get o into F#A and all thederi(ations that come rom that +ut /hat is important here is ho/ /hen and /hy /ould you trainthese aspects o strength on the orce (elocity cur(e, Starting /ith the hea(iest /eights /hen /e trainat (ery high percents o our 1$# e@ceeding ?2

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your orm and technique due to the intensity o the load disruption o the &!S and huge reco(eryrequirements this type o training demands, 't does raise your top end or ma@imal strength ' /e go tolighter /eights around =4< 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,PF@:TThis is /here our 9lympic liting riends +ase their "Po/er is greatest in the clean" argument, Thepro+lem here is they only apply the orce or a raction o a second so putting that ractional second inthe denominator dri(es up the (alue o the Po/er produced although the distance the orce is actuallyapplied to the lighter +ar is not much greater than that /hich occurs displacing a hea(ier +ar the samedistance +ut mo(ed more slo/ly, That is an argument ' /ould +e happy to /in some other time +utthe important thing a+out speed strength is you actually ha(e to +e acceleratingBspeed is increasingCthe +ar i you /ant to train speed strength (ice strength speed, 9ne o the great things a+out speedstrength training is it is (ery useul not only or it)s speciic 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 +edone /ith greater emphasis on perect technique, 'n simple terms this means getting drug +ehind acar or running do/nhill looing lie 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 Diting Training ahea(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 morecomplicated mo(ements, These t/o modalities /ill +eneit each other and can +e alternated intraining periods or +locs or +e done simultaneously (ia the con6ugate method, 9ne pro+lemencountered 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 naturallyslo/ do/n near the end o $ange o #otion /here le(erage is +etter /hich is e@actly the issue in thesquat and +ench press +ut not the deadlit, This /here +ands and chains can +e useul in theconcentric portion o the lit adding resistance /here le(erage is +etter, There are other +eneits 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 lie GPP conditioning +ase +uilding hypertrophy

etc,J :epending on your training philosophy and goals these can +e done ahead o the Strengthspeed and speed strength training +locs ater/ard or not at all, !ot e(ery+ody needs or /ants to adda lot o muscle or needs or /ants an e@tremely high le(el o conditioning, Po/erliters +ody+uildersand ##A athletes need dierent things and ha(e to gi(e up a +it on other qualities to succeed at theirsport,

Applying this to $%& and PTP practitioners,

So ar this article has mentioned sprinters 9lympic Diters Po/erliters and ##A athletes, ' you areperson /ho trains at home 6ust or health and quality o lie impro(ement you might dou+t /hetheryou need speed /or Lou could pro+a+ly get along /ithout it +ecause you made it this ar in lie/ithout it, The interesting thing is ho/ you can tae o+scure and may+e more ad(anced Training

&oncepts lie ' mentioned and easily /or them in and shae up your training, ' you train nothing +utsolely %* +allistics %* #etcon Training or %* grinds you /ill hit a /all, Lou /ill plateau in yourtraining get rustrated and may+e e(en get in6ured +ecause e(erything stops /oring e(entually, Louneed to pull +ac +ut i you are used to high (olume or high eort Training this /on)t +e easymentally, This is /here you /ould +e /ell ser(ed +y some hea(y strength speed3ma@ eort /orspeed strength3dynamic eort /or or a Lanni &:, Lou most need to train the strength quality thatyou 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 othe methods you don)t normally use and incorporate them into your ne@t Training +loc, This type oTraining is +est suited to &omple@ #o(ements in(ol(ing se(eral muscles or muscle groups, :ynamicor #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

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lo/ reps and high sets, ' you are nocing o hundreds o s/ings or snatches in your /orouts ore@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 perecting your orm /hen doing#a@ eort 7or, Hopeully you ha(e honed your sills doing Speed Strength3:. /or and you can)tocus on orm /hen liting a +ig /eight, Get a lannel shirt gro/ a goatee may+e sha(e your head ore(en get a tri+al tattoo, Lou may e(en add a e/ pounds o +ody/eight and you /ill get nota+lystronger, Ater -8 /ees o this +ac o a /ee and start /oring +ac up in your old (olume or+allistic +ased /orout, Lou /ill not +e a+le to do /hat /as your pre(ious +est +ut (ery soon you /illP$, As you are /oring +ac up ocus on cleaning up your technique, Strength is a quality thatimpro(es e(erything it comes in contact /ithK

Some #a@ .ort3Strength Speed 7orouts0&lim+ing #ethod to a P$0 ' you ha(e a e/ dierent /eight %*s start /ith the lightest and /or up insets o in the &lean and Press 6ust the &lean or 1 &lean and Presses, ' you only ha(e a onehea(y %* /or up slo/ly adding a rep to each set, Lou need to push each rep as hard as you canyou are not sa(ing anything or the ne@t rep,

-4@0 7or up to a hea(y /eight that you can get 8-= reps /ith all out and do -4 sets o reps, Loushould 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 asmuch as almost any non .lite Po/erliter needs and airly cheap, They ha(e a shacle so you canmae them a long loop, Tae a %* you can do 4-; presses /ith and add a chain, &lean it once thenget to some pressing or 5- reps, The eel /ill +e dierent 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 timeremem+er it is a learned motor sill, This /ill tae 5- /orouts to get used to +ut /hen you arelearning you /ill P$ otenK .(entually use a +igger %* add a chain or dou+le loop the chain again/oring to all out sets o reps, Lou can actually try to do 5 or e(en 1 rep sets +ut ' do notrecommend singles or any+ody /ho is not a competiti(e athlete, Singles ha(e too much ris or not

enough re/ard or ols 6ust trying to get stronger,

:ynamic .ort or *allistics or Speed Strength0 This method requires lighter /eights and the speedportion or lits /ith an eccentric can +e sped up /ith a quicer eccentric to load the muscles +ands orchains or simply pushing the +ell as hard as possi+le and releasing it, Some ols 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 /oring up to these sets you are not )/arming up" you are rehearsing your technique and sillso you are dialed in /hen you do your speed sets,

Some :ynamic .ort3Speed Strength 7orouts0

> sets o 5-0 &leans and snatches are hard to do or speed /or +ut presses /or great, Tae a %*

you can press >-12 times and add a light or mini +and choed to the +ell then put your oot in the loopand press it times as ast as you can, $est 2-84 seconds, The goal here is to mo(e the /eight ast,' it slo/s do/n PUSH HA$:.$K ' it turns into a grind stop the set and use a lighter +ell or tae 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, ForSpeed Strength get a %* you can mo(e airly ast then get one one or t/o sizes larger, ' use a 4and an >>, Alternate sets o speed /or or 5- 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 easieras 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 perect technique, ' use series a lot ors/ings and snatches and it clariies in your mind and e@perience the dierent eort you mae /ith ahea(y +ell and ho/ to remem+er and apply that eel and eort to a lighter +ell or speed instead oconser(ing your energy lie you /ould on higher (olume repetition /or,

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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 silled and +alance +asede@ercise, Die +ottom up pressing it is a+out honing a sill and +alance not e@actly an isolationmo(ement +ut not really a comple@ one adapta+le to #a@ .ort or :ynamic eort 7or, So thatlea(es us /ith the :eadlit a simple e@ercise that can +e adapted in numerous /ays or either Speeduality,

#a@ .ort3Strength Speed0 Rust pulling hea(y :eadlits is as simple as it gets or ma@ .ort 7or, Forthose /ith a /ea start o the loor pulling standing on plates +o@es or mats or singles is old schoolPo/erliting #agic, Lou can also pull /ith smaller plates or 4s (ice 84l+ plates, ' the /eight gets solight using this e@tended $ange o #otion that once you get it to your nees it is easy hang thosechains on the +ar or attach the +ands to the +ar and run them under your eet the +oards you arestanding upon or the po/er rac, For those /ith locout issues 6ust pull deadlits or reps o theloor /oring up o(er -4 sets to a hea(y /eight or do rac pulls, #a@ .ort or the :eadlit is simpleand usually o(erdone, Lou can)t eep this up or more than /orouts o(er 5- /ees, Hea(y #a@

.ort :eadlits /ill ic your &!S)s +utt quicer than any other e@ercise and need to +e done inmoderation especially i you are doing other Po/erlits or Training some other sport concurrently,

:ynamic .ort3Speed Strength0 'n the squat and *ench press 42-=2< o 1$# is the +ar /eight youuse either /ith straight /eight or +ands3chains or :. /or, 7hile chains ha(e a linear loading patternand 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 14 l+s and 42l+s o chains rom the squat rac then drop it it /illaccelerate at a+out ?,> m3sec5 /hile alling to the ground same as the +ar alone, Set up that same14 l+s /ith +ands and it /ill accelerate aster to/ard the ground than the 14 l+ +ar or the +ar pluschains, ' 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 theeccentric 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 :eadlit has no eccentric so +ands don)t help us much in the deadlit,Lou can use them along /ith chains to add resistance as you pull +ut this is not really a speedstrength3:. method, 7hen doing speed /or you need to ocus on mo(ing the +ar ast on thedescent and ascent and do it /ith as perect a orm and groo(e as is possi+le honing your sill to anArt orm, A note a+out speed :D techniqueN ' do not ad(ocate grip and rip style deadlits mainly+ecause the only person ' ha(e e(er seen do it consistently /as :a(e $ics Trust me /hen ' say youall aren)t :a(e $ics, Speed pulls aren)t grip and rip unless you are special and reay strong lie:a(e or /hich no+ody /hose name doesn)t end in )o(" or "oan" qualiies, Speed pull techniquein(ol(es getting your setup then "pre-pulling" the +ar to "tae the slac out o the +ar" as Pa(el saysor "put a little +end in it" lie $icey :ale &rain says, 9nce you ha(e a good setup tension in yourlegs a+s and lats +ut looseness in your +iceps and shoulders "squeeze" the +ar o the loor, 9ncethe +ar is mo(ing light that candle and accelerate it to locout, For this the +est cue is get it the +ar

against your legs and then go as hard as you can till locout, $emem+er to pop your hips through+et/een your hands to loc it out do not shrug it to locout, Upon lo/ering lo/er it quicly to theground e(en i you do not plan on doing another rep, Here are t/o methods that /ill /or or :Dspeed /or0

Sets o 10 7armup to a /eight +et/een =4< and >4< o your :D 1$# and pull 8-> singles, Lou canpull all the singles at the same /eight or go +ac and orth +et/een t/o /eights Series Style aspre(iously stated, ' preer to /or /ith /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 ater a summero rom :Ding0

9ct 18 #eet :D 554@ 14@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@ 4@ 854@1@4 sets ound my speed and groo(e +y rep and perect +y rep 4,S.P51 ra/ dl 554@ 14@ 854@1 414@1@ sets

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S.P1> ra/ at +ar small plate dl 554@ 14@ 824@ 8?4@S.P 18 ra/ speed dl 584@ 4@ 854@1 8;4@1 454@1 854@1 8;4@1 454@1 854@S.P 11 ra/ at +ar small plate :D 554@ 14@ 824@ 8;4@S.P 2; ra/ speed :D 554@ 14@5 824@1 844@1 424@1 824@1 844@1 424@1 824@1S.P 28 ra/ at +ar3small plate :D 554@ 14@ >4@ 84@

As you can see here ' mi@ed #a@ .ort and :ynamic .ort 7or together /eely, Lou can do this or6ust train one method at a time, ' ha(e done +oth separately +ut preer 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 termgoal /hich /as 412, ' 6ust ept these num+ers in mind +ut ocused more on mo(ing the /eight ast, 't/ored /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 eort is the ast eccentric, ' read this years ago inthe 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- into sets o 4 in the

:D /ould cause a P$, !ot only did the /eights and reps go up +ut my *ar Speed /ent upK Loupro+a+ly /ant to ad6ust this technique to 5- reps +ecause the 4th rep can turn into a grind quiteeasily, ' /as doing these reps touch and go and the /eight ' usually /as grinding /as no/ mo(ingquicly, Sometimes grip /eaness causes lo/ +ar speedK Try some clean grip :eadlits i you don)t+elie(e it, Les you should /or on your grip +ut don)t +e a purist all the time and try this methodsometime, 't ga(e me a 42l+ P$K

Speed the ultimate athletic quality Strength the means to impro(e it Sill the method to allo/your strength to impro(e your speed, Try it,

$ele@i(e Diting0 Ho/ To #ae Lour !eural $ele@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 orgym across the country that still allo/s people to pic up hea(y things and you /ill see lots o athletesdoing 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 certiicationattendeesN any e@ercise can +e a great e@ercise and any e@ercise can +e a terri+le e@ercise V itdepends +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 popularculture and one o these small +ut important concepts in(ol(es head and nec position during/eight training0 especially during the squat and deadlit,

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/erul conclusionsa+out proper nec position rom +oth a saety and perormance perspecti(e,

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To +egin /hen you loo at the multiple pieces o the neurologic puzzle in(ol(ed in squatting anddeadliting one thing that cannot +e denied is the act that rele@es play a huge part, Det)s tae a quicloo at t/o dierent important rele@es as /ell as ho/ these apply to enhancing your lits,

The .yes Ha(e 't

'n almost all sports including liting hea(y /eights the eyes play a (ital role, 7hile a hea(y deadlitdoesn)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(eendings, These small ner(e endings pro(ide propiocepti(e B+ody a/arenessC input to (ariousneuromotor sensors in the spinal cord and the +rain, The primary reason or this is that the eyes andthe inner ear /or together to create +alance and sta+ility in (irtually all o our mo(ements,

Ho/ does this apply to your litsJ 't)s quite simple really, The small ner(e endings in the e@traocularmuscles actually create ull +ody muscular responses to help guide mo(ement, Practically speaing/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 simplythe eyes lead the +ody,

Please tae note at this point that /e are taling a+out eye mo(ements S.PA$AT. rom headmo(ements, Lou can create these acilitation and inhi+ition rele@es +y mo(ing only your eyes /hilemaintaining a completely neutral spine, Unortunately this is not /hat most liters do,

7hen you loo at this rele@i(e pattern closely you /ill see that the classic nec hypere@tensiontaught and practiced +y many people o(er the years is a legitimate attempt to tae ad(antage o thisrele@, Unortunately ollo/ing the "more must +e +etter" philosophy common to the itness /orld e/liters actually mae the dierentiation +et/een the eyes and the nec, 7hile looing up to the ceiling

does creates the desired "eyes up" position and su+sequent e@tensor acilitation the accompanyingnec hypere@tension can +ring another rele@ into play0 the arthroinetic rele@,

The arthroinetic Barthro 6oint inetic motionC rele@ is a simple rele@ that can ha(e +oth positi(eand negati(e impacts on the +ody, The arthroinetic rele@ /as initially descri+ed +y a group ophysical therapists /ho ound that mo+ilizing 6oints in the spine /hile strength testing su+6ects actuallycreated an increase in muscular strength, 7e e@plain this simply to our athletes +y saying "mo+ile6oints create stronger muscles",

&on(ersely the arthroinetic rele@ also has a protecti(e aspect to it that can negati(ely impactstrength training i you ail to understand it, From a sur(i(al standpoint this rele@ is designed to inhi+itmuscular acti(ity /hen 6oints are at ris due to compression, ' you tae a 6oint or series o 6oints Blie

the necC compress and then load them i enough ner(e endings are distur+ed a rele@i(e shutdo/neect /ill occur throughout the +ody limiting the a(aila+le horsepo/er, This is your +ody)s attempt toeep you sae rom yoursel, Rust as a+o(e there is a simple /ay that /e descri+e this aspect to ourathletesN "6ammed 6oints create /ea muscles,"

%eeping this in mind loo at the typical nec postures that most people use /hen perorming atraditional +ac squat or dead lit, 'n a+out >4< o liters that ' ha(e e(er o+ser(ed you see signiicantcer(ical hypere@tension in com+ination /ith the eyes up position held throughout the lit, ' the nechypere@tension is strong enough to in(oe the arthroinetic rele@ the liter is playing tug o /ar /ithhimselK

Dogically speaing /e /ant our athletes to use their hard-/ired rele@es correctly to enhance theirlits and pre(ent negati(e rele@es rom inhi+iting their lits, *ased on the a+o(e inormation there arethree distinct things that /e teach0

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.ye Position0

#ae eye position your irst priority, Understand that eyes up e@tensor acilitation and that eyesdo/n le@or acilitation, :epending upon your personal challenges in your lits use the correct eyeposition to acilitate the mo(ement you most need to mae, 't is important to play /ith these conceptsin a (ariety o lits to eel the eects,

!eutral !ec Position0

For most athletes /e ad(ocate learning their lits in a neutral nec position, This is the simplest andsaest /ay as long as it is com+ined /ith eye position or most athletes to learn, Ho/e(er there is athird option that some elite liters 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 tae the cro/n o the head and the coccy@ ortail+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 researchstudies looing at models o the ligamentous and muscular actions o the spine indicate that a@iale@tension sta+ilizes the spine more than (irtually any other acti(ity +y increasing acti(ity in thetrans(ersospinales muscles, As a result a@ial e@tension is considered +y some to +e the most sta+leand sae position or the spine, 9+(iously /hene(er you)re going under hea(y load during a deadlitor a squat that is e@actly /hat you /ant,

7ith practice it is possi+le to tae ad(antage o a slight cer(ical e@tension /hile maintaining a@iale@tension and a correct eye position, This is the +est o all possi+le /orlds +ut it requires /or andoten 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 perorm to see the

po/er o your rele@esK

.ye Position :eadlit .@periment0

Try this drill to see ho/ eye position can increase your pulling po/er,

1, *egin in your normal deadlit 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 inront o you,, As you initiate the pull and mo(e up past your nee to/ard locout your head /ill trac up to/ardneutral, 7hile this is occurring smoothly shit 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 +eore 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 +allisticdrill, Lou can use eye position +oth to acilitate the e@plosi(e part o the list and to acilitate the+raing 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 inront o you and initiate the s/ing,, 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 thesame spot, As the +ell drops urther this /ill naturally mo(e you into an eyes "up" position at the

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+ottom o the s/ing, This helps acilitate the e@tensor +raing 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 saetyperspecti(e ' don)t preer this or most athletes unless they already possess e@ceptional s/ingtechnique,

The tae a/ay lesson o this article and the drills is that your ner(ous system is the primary dri(er oyour strength, Dearning to tae ad(antage o the +eneicial rele@es hard-/ired into your +ody /hileminimizing unnecessary protecti(e rele@es /ill tae the +raes o your strength and perormanceand help mo(e you closer to your true genetic potential, #ost importantly you can do it saely andhealthully, Gi(e it a try V your +ody /ill than you or itK