THE BOX SQUAT FOR SPEED

          The Box Squat is a form of squat that has been utilized by the strongest men and women in the world for years now.  We’ve also adopted the technique and noticed considerable gains in acceleration and speed with all athletes.  But does the science support it?  That’s what we are going to look at next, and the answer is a resounding yes!  There are several reasons why and we will dissect them one by one.

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A VITAL ERROR IN HANG CLEAN TECHNIQUE

         The hang clean is a specific Olympic lift variation that ALL athletes should use and rely upon to help increase any speed based activity (i.e. jumping, cutting, sprinting, throwing, etc.).  It really is still underrated in traditional athletic training programs.  For a detailed description of this lift and the role of Olympic lifting on speed development, I would strongly suggest you check out my book “The Speed Encyclopedia” which can be found here: The Speed ...

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11 ESSENTIAL RULES TO ATHLETIC PROGRAM DESIGN:

I would like to begin this piece by first noting what the actual definition of a good athlete is, since I think it has been drastically cheapened and misunderstood, and so you will have a clearer understanding of the term.  Traditionally a good athlete can be defined as someone who is just in great shape.  This notion is simply wrong.  A good athlete is someone who possesses a specific skill set, or the ability to perform a series ...

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WHY SCIENCE SAYS “POWER” IS MORE IMPORTANT THAN SPRINTING TECHNIQUE FOR SPEED:

I know that this title may strike and rub many in the wrong way, but I’m sure that by article’s end you will have a stronger appreciation and understanding for why power is primary to speed and technique is second, and I just ask that you please hear me out and strongly consider what I have to say. I guarantee that it will make a difference and take your athlete or clients speed to the next level! Literally, ...

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5 PROVEN REASONS WHY YOU SHOULD NOT STRETCH TOO MUCH:

Before we really dive into this topic, lets first define stretching, examine the different types, and explain some of the benefits of the technique. Stretching, is an attempt to increase a particular muscle’s length so that we can attain new positions or increase range of motion in movement. Every time we move we are stretching some muscles and contracting or shortening others whether we realize it or not. Next, we can classify stretching into 2 general categories: Passive ...

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5 REASONS WHY JUST ABOUT EVERYONE SHOULD BE FOREFOOT DOMINANT RUNNING OR SPRINTING:

I will be very brief and concise with the intro by stating that this is one of the primary make or break features associated with proper and efficient human movement. Just about everyone who I first encounter in training makes the vital mistake of bearing too much of their mass in the rearfoot when they move and this is bad on a number of levels. Ultimately, injury, hindered acceleration and speed, and frustration result. Below is a standard ...

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SYSTEM OVERLOAD:

There is still a lot of buzz about how an athlete or anyone for that matter can get stronger to help drive performance on the field. Strength by definition, is the ability of our neuromuscular system to deliver more force in movement. Although there are quite a few variables that help regulate strength development in an individual, all of it stems off of one root principle that simply cannot be denied. POP, or The Progressive “Overload” Principle. In ...

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2 REASONS WHY YOU WANT TO BE BIGGER, TO RUN FASTER AND JUMP HIGHER:

Rare words when there is so much emphasis being placed on being leaner and lighter to perform better this day and age. But is that really what we need and should want if we are looking to become more athletic than the competition? Just look at the physiques and statlines of world class sprinters, NBA, MLB, andNFL superstars too name a few, and their level of body mass would strongly discourage being lighter to enhance performance in any ...

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WHY LOW CARB DIETS FAIL – PART #3:

In this final installment I want to briefly discuss rare exceptions in which a low carb approach is either essential or allowed for maximal results, and a few myths that are constantly affiliated with low carb dieting.

#1-GENETIC SUPERIORS/FREAKS!

Without specific gene testing being prescribed and performed there is truly noway to identify these individuals. People love to use this as an excuse, and that is all it really is when it comes down to it. ...

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5 REASONS WHY LOW CARB DIETS FAIL – PART#2:

#6-DEHYDRATION:

You can clearly see at this point that reduced carbohydrate intake affects a number of different muscle building pathways in the human body. Thereʼs still more though. Hydration has been shown in studies too increase muscle building in the muscle cell. “For example, the extreme protein losses which accompany illness and injury is commonly accomplished by cellular dehydration, and increasing hydration helps to prevent protein losses (Mcdonald, 14).” I should mention that this is the only ...

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