Category Archives for "Powerlifting"

Squatting 1000 pounds for reps with Chris Duffin – The Barbell Life 349

Chris Duffin decided to do something brutal.

He set the goal of squatting and deadlifting 1000 poundsFOR REPS.

Now Chris was already freakishly strong with a long career in powerlifting. But training for this goal taught him even more about lifting, recovery, and the mindset he needed to achieve his dream.

So listen in to learn about how he used meditation. Listen in for some new perspectives on training. And listen in to be inspired and motivated to smash your own goals.

SQUAT GAINZ

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LISTEN IN TO TODAY’S PODCAST AS WE TALK ABOUT:

  • How he trained so brutally that a 1000 pound lift “felt easy”
  • What he learned about recovery
  • Living his life at single digit bodyfat – and why he trains with a lot of bodyweight movements
  • “Balance through extremes”
  • Why he meditates instead of hyping himself up
  • and more…

Simple Ways to Monitor Athlete Nervous Systems

The performance of a coach’s athlete sometimes seems to be a mystery.

I have personally spent hours putting together a program only to have an athlete perform poorly. I have thrown programs together only to witness lifetime personal records.

What does all of this mean? Is it luck? Well, the truth is sometimes it is – but there are so many factors we aren’t accounting for that could very well be the reason for success or failure.

PNS and CNS

Right now, I mainly coach my athletes at Lenoir-Rhyne University – along with my high-level super studs from around the world trying to dominate. On any given day, my athletes are dealing with high workloads, stress from exams, relationship issues, lack of sleep, time constraints, forced skipped meals, financial worries, fluctuating biorhythms, and more. All of this leading to PNS fatigue or worse CNS fatigue.

Now this is not an article debating CNS v PNS fatigue. I find those arguments interesting, since really, they work so closely together. At the end of the day, the peripheral nervous system is either following the orders of the central nervous system or sending the CNS information.

You can think of the CNS as the CEO of the entire body making all of the big decisions, and the PNS as workers on the street either carrying out the orders of the CNS/CEO or sending the CNS/CEO information being gathered on the street (aka our bodies). However, it’s this information being passed to the CNS that actually stimulates a sympathetic nervous system response or a parasympathetic nervous system response.

The goal is to spend more time in a parasympathetic nervous system state, since that is a more calming state for the body. The more we can stay in a parasympathetic state will relate to improvements in digestion, respiration, lower blood pressure, and a reduced heart rate. All of these factors leave the body not only feeling fresh and ready for training, but physiologically the body is ready to perform.

On the other hand, when an athlete spends excessive amounts of time in a sympathetic state, their heart rate is increased, blood pressure is increased, digestion is impaired, cortisol is released, and adrenal glands are fatigued. None of this is good for an athlete trying to improve, especially at the higher levels.

Measurement

What can a coach do to help? We can only suggest that our athletes get sleep. We can only give suggestions regarding proper nutritional choices. We can tell them until we are blue in the face to get off of their cellphones an hour prior to bed, and yet they are still in control of their lives. Does this mean that we are powerless? May it never be!

We have the power of data collection, which can help us predict trends. Here are a few data points to track:

  • Questionnaire
  • Test/Cortisol Ratios
  • RFD
  • Velocity
  • Vertical Leap
  • Absolute Strength

None of these matters unless you consider the relationship with the variables or variables of importance. For example, as a weightlifting coach I need to see how each variable trends with the snatch and clean and jerk of each athlete. If the snatch and clean and jerk are numerically unaffected by a particular variable, then that variable is definitely not as significant in relation to performance. I might consider that particular variable regarding overall health, but it probably won’t matter in relation to improved performance in a competition.

Let’s take a look at each variable. We’ll discuss how the following information could easily help coaches in track and field, powerlifting, weightlifting, and just about any sport.

Questionnaire

What are the questions you are asking your athletes? Here are a few that I suggest:

  • Rate your sleep on a scale from 1-5
  • Rate your nutrition on a scale from 1-5
  • Score your overall rate of perceived exertion on a scale from 1-5
  • Rate your stress levels in the classroom on a scale from 1-5
  • Rate your stress levels regarding your relationships on a scale from 1-5
  • Rate your performance anxiety on a scale from 1-5

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If you are coaching higher level athletes, you might consider separating out the nutrition and sleep into categories of their own. You can look at sleep on a few different levels. A simple way is tracking the number of hours of sleep per night, and the other is with a wearable like the ‘Whoop’ tracking the quality of sleep. You can do the same with nutrition, tracking total calories and preferably separating the macronutrients. It would be really wise to see how sleep and nutrition trend with performance. Normally those two will trend really closely with performance within a range.

What I mean by a range is that performance will be fairly stable from 7-9 hours for most – but when they dip below the 7 hours, performance will tend to be almost immediately affected. The same can be said for nutrition. Most athletes can fluctuate 250-500 calories, but if they drop below that range, obviously performance and recovery are affected.

Test/Cortisol Ratios and levels

This seems like quite the task, but there are some simple tests out there that are actually somewhat affordable. The endocrine system gives us some real insight into which branch of the autonomic nervous system is really running the show. If your athlete is spending the majority of his or her time in the sympathetic nervous system, then their cortisol levels are going to be elevated. Once again, the key is establishing trends.

Rate of Force Development

There are several ways to measure RFD, but in simple terms it is the time it takes to reach maximal force production. A force plate is needed for a reliable reading, so this one might not be practical for everyone. This is one of the advantages I have with being in the university setting. RFD is normally going to trend well with sprinting, weightlifting, throwing, or jumping.

Velocity

This one has become the favorite of many top strength and conditioning coaches. It’s a bit more simple to measure than RFD, and thanks to my friends at GymAware, it’s now quite affordable with their ‘Flex Unit’ (Discount available here). One way to easily track trends is to pick a percentage that can easily be elicited by the athlete on a daily basis like 75-80%. Like RFD, velocity will normally trend nicely with explosive movements like sprinting, weightlifting, vertical leap, and throwing.

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Vertical Leap

If you have a jump mat, this one is very easy to monitor on a daily basis. Since the vertical leap is simply a product of RFD, this one can be a nice fill in. The key is to ensure the athlete is performing this and all the tests in the same manner. Preferably, you will want to ensure the athlete works out the same time of day with the same warm up, same verbal cues, and same motivational encouragement. If an athlete is competing with another student during this test, they need to compete with the same student athlete every day.

Absolute Strength

Now some people don’t like the idea of squatting heavy or deadlifting heavy on a consistent basis. However, working up consistently to 85% in the back squat, deadlift, or bench press (while monitoring the velocity) isn’t so demanding on the body. However, this will show trends in strength improvements in relation to explosive movements. Coach Dan Schaefer (soon to be Dr. Schaefer) did a great job of this with the track team at Florida State University while he was their head strength and conditioning coach.

Next week I am going to release a video teaching you guys how to build an excel sheet that will show trends, and that will tell you the correlation. Your sheets will look something like this:

I believe the next trend in strength and conditioning is going to be athlete monitoring – with an emphasis on data collection along with correlation. It’s already started with sports that have lots of money on the line and is slowly making its way into the more niche sports like weightlifting. You could use this type of data collection for weightlifting, powerlifting, sprinting, throwing, and many other sports with quantifiable outcomes.

Understanding the data is only half the battle. When a coach knows what to do with the data, then they’re dangerous to their competitors. Individualization is the future of all sports including the strength sports. It’s only with data that a coach can truly quantify his or her decisions. Therefore, you can either stick your lip out grumbling about how you don’t need this, or you can take some time to learn. Whether you become obsolete or not is up to you. I am simply trying to help all of you.

LEARN HOW TO FIT A PROGRAM TO THE ATHLETE

Principles and Real-Life Case Studies on How a Master Programmer Customizes a Program to the Individual

Peek inside Travis's brain... and learn how to individualize your own programs to fit an athlete's strengths, weaknesses, age, gender, sport demands, and unique response to training.

Assessing an Athlete’s Readiness

Coaching athletes is the most difficult endeavor I have taken on in my adult life.

Being an athlete is a lot simpler than coaching twenty or more individual athletes. Each athlete is unique in their:

  • Perceived exertion
  • Ways of dealing with stress
  • Abilities to recover
  • Discipline to recover (sleep, nutrition, etc.)
  • Nutritional habits
  • Personality (for example, some will communicate and some won’t)

Athlete testing and monitoring is just a way of gathering information. Your exact protocols for dealing with the information is where the art of coaching comes in. I have an entire class on athlete monitoring this semester, so you can rest assured you will also be getting your fill of knowledge. In this series, we will go into detail about topics such as:

  • Basic athlete readiness
  • GPS tracking
  • Velocity
  • Force plates
  • Detailed data tracking via excel
  • Wearables: the good and not so good
  • Psychological factors

Today we are going to start with basic athlete readiness because all of you can benefit from this knowledge starting Monday morning. Although it’s basic and easy to gather the data, it’s some of the most important data you can receive for your athletes.

Here’s why it is so important. Most of the research performed over the years on programming and periodization was collected in athlete populations in countries like Russia with state sponsored programs where athletes have perfect situations: food, sleep, recovery, etc. The same countries are also known to be riddled with performance enhancing drugs.

Does that mean we should ignore their data, and therefore ignore their programming suggestions? No way! Like with most research, you extrapolate the pertinent information and leave behind the impertinent. First we have to realize that our populations in America, much like the rest of the world, have jobs and/or school. That means they have stress outside of the weight room. They have exams, personal relationships, demands at work, and genetic psychological difficulties.

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Load and Response

When we write a program, most of us are great at taking into consideration the increasing stress implied by the program. However, many of us neglect the other stress in athletes’ lives. One thing we have to remember is that the acute response experienced by our athletes is training load plus life load. Therefore:

Training Load + Life Load = Acute Response

Training Load Considations:

  • Volume – this is simply the weight lifted times the repetitions times the number of sets. This can be tracked in the weight room or on a field of practice like football
  • Average Intensity – average percentage of one’s 1RM handled in a given period
  • Relative Intensity – can be defined as the weight you are using for X amount of reps, relative to the maximum weight you can perform X amount of reps for
  • Frequency – how often one trains or performs a given movement
  • Duration – how long one trains or performs a given movement
  • Injury
  • Diet
  • Sleep

Life Load Considerations:

  • Work
  • Study
  • Relationships
  • Stress
  • Life Events
  • Genetics to handle each

Accumulated ‘acute response’ leads to chronic response. The goal of most training programs is to produce an overreaching response in each athlete’s program right before a predetermined taper. This creates a supercompensation response. But without proper recovery, overreaching becomes overtraining. Then you have a problem that could equal months of a setback or an injury. Now let’s talk about the simplest way to prevent any of this.

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Daily Training Readiness

The easiest way to prevent overtraining is to assess your athletes’ daily readiness. Now there are some complicated and expensive ways, and there are some inexpensive non complicated ways.

Complicated and expensive daily readiness tracking:

  1. GPS – this is one of the latest instruments used in the strength and conditioning world. It tracking an individual athlete’s running speed, distance run, their position on the field, their heart rate, and their body’s work rate.
  2. Force Plate – for high force output sports, some coaches use a force plate to assess force output in movements like an isometric midthigh clean pull or isometric squat from a particular height.
  3. Inertial Measurement Unit – this measures the acceleration and angular velocity of an object along three mutually perpendicular axes. IMUs measure these quantities based on the physical laws of motion.
  4. Velocity Based Training – This measures the velocity of a barbell or person. Velocity is simply the amount of time it takes to cover a specific distance. An easy way to use velocity for daily readiness is to track the velocity of a certain percentage of an athlete’s 1RM in a given movement. If that velocity is 10% less than normal, it’s time to abort. If the velocity is higher than normal, consider pushing things a bit.
  5. Wearables – these monitor biodata including heart rate variability (which is a look at the sympathetic nervous system). Here’s an article that I wrote all about the topic: Diving into Heart Rate Variability. Wearables also monitor sleep resting heart rate, sleep quality, and respiratory rate.
  6. My Fitness Pal – this app allows athletes to track total macronutrients against the amount they should actually be consuming. The app also takes a look at activity levels and calories lost from heat.

Over the coming months, I will dive deep into each of the aforementioned systems, but today I want to give all of you insight regarding some very simple and inexpensive ways to monitor your athletes. I will also give you some insight as in what to do with the information.

Ask Your Athletes

Daily communication is so important. This is where it’s so important to be more than some data collector. You have to sincerely care about the people you are coaching. I like to ask the following questions on a daily basis:

  • How did you sleep?
  • What have you eaten today?
  • How’s school? Any tests?
  • How’s the girlfriend or boyfriend?
  • How’s life?

The goal is to get them talking. Now the problem is this information is very subjective. However, I can also assess their facial expression and their body language. Together with their feedback and body language, I can get a pretty good idea of their daily readiness. I can either decide to intervene immediately, or I can choose to watch them warm up. I can then determine how much I am willing to alter their program based on all data points:

Subjective data points:

  • Body language
  • Verbal responses to readiness questions

Objective data points:

  • Quality of movement in warm ups
  • Velocity of movement
  • Intensity used

For example, if an athlete gets to 70% of a given movement and appears uncoordinated, is looking tired and worn in his or her body language, and answered your readiness question by explaining they were up late studying for a major exam – then that’s a good day to back off, perform some low eccentric bodybuilding, and go home to get some extra sleep and recovery. It’s that simple, but for some reason a lot of coaches struggle with communication and observance of others.

Vertical Leap or Grip Test

A vertical leap is a very common high velocity movement that is used by coaches of athletes from power driven sports like weightlifting or track and field to assess their athletes. The key is obtaining that data from athletes during peak conditions. Then test the vertical leap under the same conditions for the daily test. For example if the original data was taken after a ten-minute warm up, you will need to perform a ten minute warm up prior to the daily test.

If the athlete’s vertical leap is 10% lower than normal, the coach might consider altering the daily plan. Some coaches adjust programs if the daily marker is 5% lower than normal. It really relies on the perception that you intended during the exact period of the training plan. Once again, if 15% lower than normal, I recommend aborting the session all together by performing some low intensity bodybuilding and then going home to sleep, eat, and recover. You can do this exact measurement with a grip test as well.

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These are just a few ways that you might assess the daily readiness of your athletes. The art of coaching comes into play with the actions taken from the data. Some coaches might decide to push through to incite an overreaching response. Some might have the athlete perform some bodybuilding and then go home and recover. Some might lower the volume and intensity slightly and then have the athlete continue the training session. Some coaches might have the athlete abort the session all together, go home and rest. That’s what makes a coach an artist. I just want to give all of you some more tools and skills to sharpen your game a bit. Over the next few weeks, I intend on taking this series a lot deeper. I hope that you all will come along on the ride.

Fuel – Nutrition and Your Questions Answered – The Barbell Life 344

Anyone who is serious about their fitness knows their nutrition has to be dialed in.

You can workout for hours every day with the perfect program, optimal technique, and the mindset of a champion – but you will be wasting your time if your nutrition is poor.

So today we get to several of your questions on nutrition – as well as some other questions about injuries, programming, and more.

This is a podcast you don’t want to miss.

FUEL: Mash Elite Nutrition

Find the Nutrition Plan that Fits You.

Whether you are an elite athlete or an average Joe...

Whether you are someone who hates counting calories or you are a fanatic about tracking every tiny detail...

Mash Elite's new resource will give you the nutrition tools you need to make fast results without guesswork, stalled progress, or unbearable restrictions.

LISTEN IN TO TODAY’S PODCAST AS WE TALK ABOUT:

  • Gaining as an ectomorph
  • Olympic lifting for track and field
  • Learning how to write programs
  • Nutrition for busy people
  • Dealing with multiple back injuries
  • and more…

Rotational Power for Athletes

In this article I am going to try and explain rotational power in the simplest of terms.

Most articles from strength and conditioning experts are written in terms of linear force and power. Louie Simmons has made the force equation the most popular of all biomechanical equations: Force = Mass x Acceleration. Fly by night strength coaches use this equation (incorrectly most of the time) to explain everything, which is the main motivation for me to develop content explaining all the other elements of biomechanics that are also important.

Torque = Force x Moment Arm

A great starting point when discussing rotational biomechanics is to explain torque. Torque is the ability of a force to cause rotation on a lever.

Torque is the rotational cousin of the force equation. Torque is the driving force for human movement. Muscles in conjunction with bones, ligaments, and tendons are responsible for movement. Muscles shorten, causing the tendons (a tendon is a flexible but inelastic cord of strong fibrous collagen tissue attaching a muscle to a bone) to pull on its corresponding bone. This creates a rotational movement around a joint.

An example would be the quad tendon that crosses the knee becoming continuous with the patellar tendon attaching to the tibia. When the quadriceps shorten, they pull on the quadriceps tendon, causing the patellar tendon to pull on the tibia producing knee extension. All locomotion is created by torque at the corresponding joints.

So even if you are in a sport like weightlifting or powerlifting which are linear in nature, you still have to understand torque and the elements of rotational power. Let’s take a look at the two components of torque: force and moment arm.

Moment Arm: The moment arm of a force system is the perpendicular distance from an axis or rotation to the line of action of a force.

Force: Torque is dependent on the amount of force, angle of application of force, and of course the moment arm.

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We are going to go over several scenarios where rotational power is important. Moving forward, it’s important all of you understand there are a few biomechanical terms that must always be considered in regards to rotational power. Let’s look at them up front, so you will understand the rest of the article more easily:

Length and size of Moment Arm or Moment of Inertia: When it comes to overcoming a resistance, the length from the force to the joint trying to overcome the force is proportional in regards to difficulty. The farther away = more difficult to overcome.

However, when it comes to producing torque, a longer moment arm produces a larger rotational force aka torque. The farther down the tibia that the patellar tendon inserts will proportionally create a greater torque making it easier to overcome an external force. Another example is a longer bat will produce a greater torque when striking a baseball.

Moment of Inertia = 𝝨m*r²: Simply put the moment of inertia arm being rotated during rotational power. In baseball it is the bat and the arm combined. When throwing a punch, it is your arm. During sprinting, it is your leg rotating at the hip. You get it.

With moment of inertia, you have to consider the overall weight aka the mass, but as you can see the length is even more important. I know that because it is squared. We will go over this a bit more – especially in the sprint recovery section. The technique in various sports will take moment of inertia into consideration in regards to increasing and decreasing angular velocity.

Relationship between Impulse and Momentum:
Σ Δt = I* Δω
Σ Δt = I*(ω f − ω i)

impulse = change in momentum
Where
Σ = average net force acting on an object,
Δt = interval of time during which this force acts,
I = moment of Inertia of the object being accelerated,
ω f = final angular velocity of the object at the end of the time interval,
and ω i = initial angular velocity of the object at the beginning of the time interval.

Ok let’s put this in layman’s terms. The longer that I can apply force to something is directly proportional to the angular momentum that I can produce. Since the moment of inertia is a fixed amount, really what impulse is directly affecting is the angular velocity. The longer that I can apply a torque will proportionally increase the angular velocity of the object. That’s why an athlete’s range of motion and technique are so important.

Rate of Force Development (RFD): When it comes to sports outside of powerlifting and strongman, RFD trumps overall ability to produce force. If someone can back squat 227kg/500lb, they are at least producing a little over 2,225N. That’s a lot of force. However, now that we know true rotational power is formed from applying torque over a period of time, we know that only applying that 2,225N of force for a short time isn’t going to produce the angular momentum that we are after. Now if that athlete can recruit the motor units to produce 2,225N of force instantaneously, they have optimal range of motion, and solid technique, then you have a powerhouse.

RFD is King in Weightlifting!

Now if you are an athletic performance coach, I hope you are starting to see that how you train is more important than the exercises chosen. Specificity is key. If you want your athletes improving their rate of force development, velocity and intent are a big part of the equation. There is one more important point that I hope you are starting to understand:

Assessment and Mobility

Assessment is king!

If you are working with a baseball or softball player, you need to assess their scapula movement, shoulder ROM, thoracic spine ROM, hip mobility (especially internal/external rotation and abduction), rate of force development, angular velocity/momentum, and ability to produce overall force. It’s important that you understand how to assess mobility. It’s helpful to have something like GymAware to measure velocity, and force plates to measure force and RFD unilaterally.

You will also need to have a way to measure posture and the strength of his or her decelerators. If an athlete is powerful, mobile, and technically sound and yet hurt all the time, they are of no value to any team. Therefore another key to understand as athletic performance practitioners is this:

Availability is king!

I had a chance to work with Dr. Lawrence Gray, D.C. early in my career – and to date this was the best thing I could have done to improve as a practitioner. Up until this point, I had only focused on performance, mainly my own. He had been my go-to sports medicine doctor during my entire powerlifting career, which led to multiple world records and world championships. Learning assessment and treatment with him is a tool that every athlete I have worked with since has benefitted from. Personally, I wish the strength and conditioning industry would practice an apprenticeship format with part of the career path being time spent with a doctor like Dr. Gray.

Durability and availability will get you on a field of play quicker than any other attribute. The opposite will get you a quick exit from the sport. Rotational sports are riddled with injury. If you want to look like an expert, spend some time understanding deceleration, posture, and correction, then you will immediately be in the top 1% in my experience. That’s why so many high profile athletic performance practitioners seem to be lacking in their ability to increase power and strength. You don’t have to be that good at those things if you can keep athletes healthy and on the field. However, if you can do both, then you become invaluable.

Here are a few simple videos that you can use to start your assessment game:

Flexibility:
https://youtu.be/Ot6Vpu75zAA

Posture:
https://youtu.be/OwsMB1B6-kE (Forward head)
https://youtu.be/fb7gOr0edwM (Shoulder Internal Rotation)
https://youtu.be/tgim4WWeAy0 (Rounded Back aka Kyphosis)
https://youtu.be/mi1dPRlmRoA (Anterior Pelvic Tilt)

Now let’s put a few of these principles to action!

Pitching a Baseball: Why do you think that the majority of pitchers are long and lanky? Remember, Impulse is the ability to produce a force over a period of time. The longer that you can produce a force will lead to greater velocities on the baseball. That’s why the wind up and delivery are so important. Check out this video:
https://www.youtube.com/watch?v=yEpdoAZiHWQ

After watching that video, you will understand my little section on assessment. By the way, my next article is going to be all about assessment, so get ready. The video shows the importance of ROM on impulse and torque. It also shows the importance of force development – and yes, the importance of being strong. Hopefully you are starting to understand the importance of traits like ground contact time, true plyometrics, and velocity. That’s why my relationship with GymAware is so important. (Use Code: ‘MASH5’ to get a 5% discount on either of their products)

STRENGTH UNIVERSITY VIDEO CURRICULUM

THE PERFECT WAY TO GROW IN KNOWLEDGE DURING THIS TIME OF SOCIAL DISTANCING

It's finally here... Learn about technique, programming, assessment, and coaching from a master. For strength coaches and for athletes, these 53 videos (7 hours and 56 minutes of footage) will prepare you to understand the main lifts for maximum performance and safety. Get ready to learn...

Lifting Technique: When it comes to lifting weights, you have to consider the external torque you will be overcoming. You will also need to consider the internal torque your body is capable of producing at the individual joints. When it comes to the external torques on the body, there are three important points to consider:

  • The force produced by the mass of the object you are lifting and gravity
  • The direction of that force which is always vertical in weightlifting and powerlifting
  • The perpendicular distance from that vertical line of force and the axis of rotation of the joint being considered

This is why it’s so important to keep joints resisting the external load as close to the line of action as possible. If you have ever performed a clean or deadlift, then you probably know how much heavier the barbell seems after allowing your butt to fly up faster than your shoulders. This biomechanical mistake in weightlifting or powerlifting increases the demand at the hip and any intervertebral joint of the back. Here’s a video that will clarify: https://youtu.be/2wyAVMt3ng4

Leg Recovery During Sprinting Mechanics: I hear coaches debate sprinting about as often as I hear coaches debate lifting technique in weightlifting. They talk about the start position, use of blocks, shin angle during the acceleration phase, arm action, and so much more. One of the big keys that I believe to be low hanging fruit is action of the leg during the recovery phase. I am talking about what happens when the foot has struck the ground propelling the body through the air, and the active leg has complete hip, ankle, and knee extension behind the body.

Now it’s time to recover the leg and start the process all over again. A major key is to shorten that moment of inertia as much as possible. If you watch the Olympic level sprinters, you will see their foot brush their butt shortening the moment of inertia as much as possible. This action will maximally limit the resistance at the hip, which now we know will increase velocity. During angular momentum, angular velocity is inversely proportional to the moment of inertia meaning the moment of inertia goes up and velocity goes down and vice versa. Here’s an image to further clarify:


Image Courtesy of Spikes Only

I hope that I have made rotational power a bit simpler for all of you. As athletic performance professionals, we really do have the opportunity to make huge impacts if we understand a few principles in biomechanics. If we perfect our abilities to assess, we can find low hanging fruit that can have massive impact with little stress on the body. The key is putting a little time up front understanding these principles – and then like anything else practice, practice, and practice some more. The cool thing is that once you grasp the concept of biomechanics, all of it becomes proportionally easier. It becomes a game much like a puzzle, but this game will lead to gains.

Stress, Programming, and Mindset to Smash Plateaus – The Barbell Life 339

The dreaded plateau.

It’s something many lifters face. It’s something Morgan McCullough faced recently as well.

But we were able to smash through that plateau – and this can be a great lesson for any lifters out there. The key to breaking a plateau is to diagnose WHY it’s happening and then to pull the right tool out of your toolbox to fix it.

So listen in to this podcast to hear all about it!

Resources mentioned in this podcast:
Battling Plateaus

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LISTEN IN TO TODAY’S PODCAST AS WE TALK ABOUT:

  • The controversial decision that revived Morgan McCullough’s enthusiasm
  • Is the issue CNS or PNS fatigue?
  • K Value and the scientific, optimal formula for gains
  • Ways to manage stress (some you might not have thought of)
  • The 3 most important questions to diagnose CNS fatigue
  • and more…
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