Rapsmvp training

[rapsmvp]

@Sharmer

Doing full squats will work your lower back more. Maybe don’t go so deep. Also with full squatting do you have some one watching your form ? Its common to arch the lower back in the bottom position. Most Olympic lifters in the warm up ( bar) , pause in the bottom position and actively keep the chest up ( pulling shoulders back) and consciously try avoid arching. You may correct these problems by working on your technique.

I would do the first 3 sets 60x8,80x8,100x8. Also try doing stability squats in your warm up, so you lower erector’s are firing at the right time.

THanks. I will swap to that warm up. what are stability squats as well?

I actually used to do half squats (around 140kg) but found that they taxed my back more than full squats.

[Sharmer]

@rapsmvp

THanks. I will swap to that warm up. what are stability squats as well?

I actually used to do half squats (around 140kg) but found that they taxed my back more than full squats.

Squatting on bosu ball or stabilizing surface. I wouldn’t go as far squatting on a swiss ball. But you can use other variations, that don’t involve as much neural activation. Trying squatting on two legs but pushing of one leg with more force, alternate. Its helps activate the trunk, so when you do squat heavy everything is firing properly.

[John]

@Sharmer

Squatting on bosu ball or stabilizing surface. I wouldn’t go as far squatting on a swiss ball. But you can use other variations, that don’t involve as much neural activation. Trying squatting on two legs but pushing of one leg with more force, alternate. Its helps activate the trunk, so when you do squat heavy everything is firing properly.

here we go :rolleyes:

[Sharmer]

@John

here we go :rolleyes:

Charlie did say, that single leg work or stability exerciser’s can be performed for remedial purposes. I have had this discussion before with Charlie, regarding achilles problems. So open your horizons. Things are not always black or white.

[John]

@Sharmer

Charlie did say, that single leg work or stability exerciser’s can be performed for remedial purposes. I have had this discussion before with Charlie, regarding achilles problems. So open your horizons. Things are not always black or white.

Single leg work fine in fact I feel that should be a part anyway. Bosus and other stabilizing surfaces I am not so keen on especially the way you have presented them as part of the warm up. If he is going to do them then don’t do them pre squats.

[Sharmer]

@John

Single leg work fine in fact I feel that should be a part anyway. Bosus and other stabilizing surfaces I am not so keen on especially the way you have presented them as part of the warm up. If he is going to do them then don’t do them pre squats.

Many physio’s at the NSWIS or AIS use stability work in the warm up, during rehab for neural activation. It is common practice & there is a consensus on the benefits for the recovering athlete during rehab. Other then the fact that many leading physio under take this practice, other justification exist based on physiology alone. Neural physiology of movement can be broken down into the following schema.

stimuli > mechanorceptors ( propriception) >cns - movement

When injuries occur the prioception feedback from mechanoreptors is impaired. Stability exercise’s serve the function of improving this neurosensory impairment. When abnormal firing of afferent mechnanoreceptors occur. The result would an increased chance of re injury due to the reflective destabilisation. Simply unstable control post injury equals increased chance of re injury.

I don’t advocate stability work for training adaptation for speed, however if you fail to recognise the benefits for rehab. Than you taken this general V specific idea too far.

[John]

@Sharmer

I don’t advocate stability work for training adaptation for speed, however if you fail to recognise the benefits for rehab. Than you taken this general V specific idea too far.

Please don’t twist what I am stating. I never said anything about them not being suitable for rehab. If you reread what I said above I clearly made reference to it in relation to squats.

[Sharmer]

I was referring to your comments regarding the benefits during warming up.

@John

I am not so keen on especially the way you have presented them as part of the warm up. If he is going to do them then don’t do them pre squats.

Doing stability squats during the warm up is a excellent stimuli. The CNS is not taxed but given more sensory input.

[rapsmvp]

thursday:

weighted chins - 3x8 @ bw+10kg
prone rows - 3 x 10 @ 57.5kg-55kg-52.5kg
upright rows - 3 x 8 @ 45kg-42.5kg-40kg

saturday:
abs weighted crunches 3 x 10 @ 54kg
lower ab medball 3kg

10 x 100m @ 30s

sunday:

10x 100m @ 30s

hamstring feeling okay. Ive accepted the mission before the year ends is just to run one < 11.20 race so I can atleast qualify for nationals. <10.80 can come later

I need to modify my program because I’ve only done accels to 35m. Maybe am going to turn an accel session into a 150m session. Such as:

monday: 3 x 3 (60m [35m intensity]
thursday: 2 x 2(150m [95% with slow build up])
sat: Flyings and build ups

thoughts?

[John]

how are things shaping now?

FYI, TM is in fine form at present yesterday he blitzed the field in 100 & 200 especially . 100 was 10.81 (-1.6), I’ll post 200 time later but it was daylight to 2nd.