Sprints are game changers 🔥📈
Various studies have shown that sprint interval training (SIT) allows for similar or greater endurance, strength, and power performance improvements than traditional endurance training but demands less time and volume. (NSCA)
Increase max aerobic capacity
Prolong time to exhaustion
My peak speed was 15.2 mph 🏃🏾 💨
Max effort lower body with my training partner Rocky. Worked up to 500+40 lbs in chains on the snatch grip deadlift. These felt good to start rotating back in the mix. These were followed with Hatfield squats. I really enjoyed the pump I got with 4 back down sets of 3 no belt close stance. This was followed by GHR for 4 sets and 4 sets of timed planks on the bosu ball. Notice my training partner spotting me on squats, he is better than a lot of the spotters out there. Aka dont touch my bar.
🚧I wanted to go back and work on a few things technique wise, so I decided to program box jump in.
👉🏾This is where I like to start within my jump progression because the box takes away the need to absorb the landing.
✅The higher the box the less force the athlete has to absorb.
🚧Keep in mind.. When selecting the box it’s not about the jump, but more-so about the landing.
⚠️Often times you’ll see a high box jump but if you slow the video down the athletes stops rising vertically well below the intending height.
⚠️However they do an incredible job of displaying mobility through the hips and lowback to bring the feet up land.
🚨When selecting box height for myself and the athletes I work with.. if the landing doesn’t look like the take out it’s too high.
☢️There’s some degree of variability within this but I don’t want an ass to grass landing.
💠When programming these jumps I’m performing 2 sets of 5-8 reps focusing on solid take out and landing mechanics.
👌🏾 Thanks for looking if you have any questions feel free to reach out and I’ll be happy to help.
1 hour ago
hi! allow me to introduce myself: i’m Zhané👋🏽 i’m a second year sport and exercise sciences student at the university of leeds n I’ve chosen to document my fitness journey to keep myself on track. here’s what i usually get up to:
- uni, uni, uni 📚
- i coach indoor rowing to secondary school kids with @rowleeds 🚣🏾♂️
- i gym when i can, at least 3x per week
- i practice pole fitness and rowing when i can - i eat healthy, vegetarian/pescatarian meals but am partial to a pizza 🍕
📚What happens to patients when we do not repair their cuff tears? Five-year rotator cuff quality-of-life index outcomes following nonoperative treatment of patients with full-thickness rotator cuff tears - Boorman et al (2018).
Examine 5-year outcomes in a prospective cohort of patients previously enrolled in a nonoperative rotator cuff tear treatment program.
1) 104 participants underwent a series of five visits, including
two to a sports medicine physician, two to a study physiotherapist, and one to an orthopedic surgeon over the span of 3 months.
2) The rehabilitation program included stretching exercises and strengthening exercises for the shoulder as well as the optional use of anti-inflammatory medications.
3) At the end of the 3 months, the orthopedic surgeon assessed if treatment was a success (continue as self-managing) or failure (RC repair surgery).
The Rotator Cuff Quality-of-Life Index (RC-QOL) instrument was administered at the initial session, 3-month surgeon visit, 24-months, and 5-year follow-up.
93 out of 104 participants (11 lost to follow-up at the 24-month point) were contacted to complete the RC-QOL. Of which 63 participants completed the questionnaire (rest were unwilling, lost to follow-up or deceased). Results are as follows:
1) Between 2 and 5 years, 3 of the non-op participants went on to get surgery. The remaining 46 participants completed the RC-QOL with a mean score of 83 (0 = poor; 100 = great).
2) The Post-op participants got a mean score of 89. There was NO significant difference at 5-years.
1) There was no physical assessment at 5-year follow-up (ROM, strength etc).
2) The only outcome measure was subjective.
3) The RC-QOL does not question if participants received other treatment in the past 5 years (which the exception of surgery).
4) The study was not randomized and not blinded (which is tough with a cohort study.
Clinical Implications in comments!
3 hours ago
📚CONTROLA TU MIRADA.
▪️Myer, C. G., Schoenfeld, B. J et al (2014). The back squat: a proposed assessment of functional deficits and technical factors that limit performance.
▪️Donnelly, D. V, et al (2006). The effect of the direction of gaze on kinematics of the squat exercise.
✅Ya sabemos todos que la sentadilla es uno de los ejercicios más conocidos en el mundo del entrenamiento, pero también es uno de los peor ejecutados ya que tienes bastante factores a tener en cuenta.
En este post vamos a analizar dónde se debe dirigir tu mirada en la sentadilla para optimizar el rendimiento y evitar posibles lesiones.
🔎Si tu mirada es muy alta tienes la posibilidad de perder el equilibro y por tanto pérdida en la capacidad de ejercer fuerza, además de perder la neutralidad en la espina dorsal y una posible lesión.
Si esto se de muy frecuentemente incluso con cargas no muy altas puede deberse a un déficit de fuerza en los extensores de la columna torácica y falta de activación del abdomen.
Sin embargo si tu mirada es demasiado baja, tu pecho tiende a hundirse y por consiguiente pérdida de equilibrio y un alto riesgo de lesión a nivel lumbar por un excesivo gesto de hip hinge.
Una mirada correcta es de ±20°.
✍🏽La altura de tu mirada cambiará según tu técnica de SQ: HB o LB.
💻 Asesorías online dtfitnessmadrid @gmail.com
🌍Servicio presencial en Ciudad Lineal, Madrid ( @dtfitnessmadridd)