Welcome to The Weekly Roundup! This is a weekly segment that will feature great content you may have missed from this week. I’ll give you one piece of content to read, watch and listen to, and I’ll show you one exercise you need to try and one person you should follow on social media!
There are so many blogs, videos, podcasts, etc. out there, it’s tough to see them all and consume new info. Although I can’t see and share them all, this is my attempt to sharing quality info that I come across each week. Enjoy – and if you feel like sharing with your network, I wouldn’t hate that at all…
Implementing Flexible Training Templates: Why and How
Written By: Michael C. Zourdos, Ph.D., CSCS
Published By: Stronger By Science
One Sentence Summary: This article will teach you what flexible training templates are, why you use the, how to use them and if you should use them at all.
Using a flexible template is one form of autoregulation (adjusting or progressing load and volume are other forms). Importantly, autoregulation is a strategy of making the aforementioned changes within a periodized program. This means that autoregulation in and of itself is not a training structure; rather, it is a strategy to manipulate certain variables that can take different forms. Overall, this boils down to the principle that autoregulation is about making decisions from data that you collect. Thus, it is important to collect the right data and then make the right decision that translates into positive outcomes. If we collect that wrong data, then that decreases the likelihood of us coming to the right decision. In short, the tool we use to assess readiness matters.
Here’s a great med ball throw variation demonstrated by Joel Seedman, along with an explanation and demo!
Med ball chest passes and tosses particularly those from the supine position are excellent drills for improving horizontal pressing power and explosiveness. Unfortunately, most medicine balls aren’t heavy enough to provide enough resistance for stronger athletes. By incorporating band resistance not only can we increase the amount of tension and challenge stronger athletes but we also emphasize acceleration and explosive power as a means of overcoming the accommodating resistance. Simply put, in order to explode through the top of the bands where the tension becomes greater and greater as you approach lockout, the athletes will be forced to use maximal power output and torque. Here I’m having one of my football athletes @jake_banta03 perform them using a deceleration drop on the eccentric phase to wake up additional motor units and emphasize force absorption. Using bands is also more joint friendly than traditional medicine ball chest pass as lighter loads can oftentimes cause the athlete to slightly hyperextend and overclock the elbows as well as over protract their shoulders at the top of the movement due to the significant momentum associated with lighter loads. Lastly, most athletes will notice they feel their pressing muscles such as the chest, shoulders and triceps firing to a much stronger degree. As a result, the athletes not only address explosive power output but they also improve their muscle mind connection via enhanced intramuscular tension. Whether you’re a powerlifter or bodybuilder looking to increase explosive power output on their bench press, or an athlete looking to improve upper body speed and power production, this is highly effective movement. Also credit to football strength coach @feethipshands for this great modification. If you’re looking for a training program that teaches you how to employ movements such as these into your training routine, check out my Complete Templates at https://www.advancedhumanperformance.com/ahp-complete-series-template/ #medballchestpass #bandresistance #chestpress #power #explosiveness #tension #acceleration #deceleration #forceabsorption #chest #delts #tris #speed #AHP #drjoelseedman
Physical Preparation Podcast
Title: Cory Schlesinger on building collegiate basketball players
Host: Mike Robertson
Want to improve your squats, especially coming out from the bottom position? Try these 1.5 Squats demo’d by Christian Bosse in his latest T Nation article.
Matt Keeney is a husband, dad, athlete and gym owner from Ohio. I recently had the chance to host him on our podcast and got to hear his inspiring story. This week he’s my ‘person to follow’ because I believe everyone can benefit from getting to know this dude. Catch up on Matt via Instagram to connect, and check out his mobile-fitness-business that turned into a brick & mortar facility, Dreamboat Fitness.
The bonus round won’t happen every week, but usually I’ll use this section to highlight some things going on in MY world. Here’s what went down this week…
The Definitive Guide to Getting Injured, via DrJohnRusin.com