The HYPERCOMPLEX

[utfootball]

@Hawiian_Surferboy

so just to clarify hypercomplex and reverse hypers if done with lighter weights can be done in 3 sets on low int days. And if done with heavier weight should be done on high intensity days. Or is that no matter whatif doing 3 sets they both should be done on high intensity days

the way cf shows those 2 drills they can be done more often bc you really only using ur bw.

[Charlie_Francis]

@pjb

Thx for the answers…

So the order on speed days is this:

speed- weights- hypers or speed-hyper/weights.

But CF said that 3 sets per exercise is good on h.I.-days or you can also do 1set/exercise on tempo days.

i dont really understand why the order with this set-scheme is like this. I had suggested it the other way around: 3 sets on tempo days.

I have the DVD and know the exercises(but thx for your effort ). But i also remember other exercises on other DVDs.

My idea was to create a list of exercises which are a part of the hypercomplex.

I will go through the GPP-DVD and write them down. Maybe you think: “Mmmh, this one is missing” and complete the list.
By the way: 3 sets with ~4-6exercises(i guess) is pretty much, isnt it. Especially on speed days and weights(both have a great impact on the lower back)???

Hi intensity load is a combination of intensity and volume. When the volume rises to 3 sets, it may be too much to recover from easily before a speed session the next day, though one set of each of thethree exercises should be easily handled after a brief adjustment period. That said, some MAY find a higher number of sets quite tolerable, depending on their existing back strength. A gradual adaptation will allow you to determine your individual tolerance. Always adjust upwards during the GPP so that the total high intensity load doesn’t make it hard to tell which exercise is affecting what.

[_silencer]

@Charlie_Francis

Hi intensity load is a combination of intensity and volume. When the volume rises to 3 sets, it may be too much to recover from easily before a speed session the next day, though one set of each of thethree exercises should be easily handled after a brief adjustment period. That said, some MAY find a higher number of sets quite tolerable, depending on their existing back strength. A gradual adaptation will allow you to determine your individual tolerance. Always adjust upwards during the GPP so that the total high intensity load doesn’t make it hard to tell which exercise is affecting what.

I read that the hypers should help in terms of hip-problems???

How is the relation??

[system]

Its just a back exercise for the erector spinae and glutes (as well as all the other muscles). It works through a general development of strength in this area. I first saw this on a video about a famous shot putter. He was using stupid weight though.

[Hawiian_Surferboy]

Now due to lack of proper equipment can these exercises be done with either no weight or very light weight and still be effectivein strengthining the erector spinae. Or to get the most out of the exercises do we need a little heavier weight.

I know that on the GPP video charlie uses manual resistance, but as the athlete gets stronger, would manual resistance still be used and the amount of sets be increased. Or find a way to use heavier weights

[Charlie_Francis]

@Hawiian_Surferboy

Now due to lack of proper equipment can these exercises be done with either no weight or very light weight and still be effectivein strengthining the erector spinae. Or to get the most out of the exercises do we need a little heavier weight.

I know that on the GPP video charlie uses manual resistance, but as the athlete gets stronger, would manual resistance still be used and the amount of sets be increased. Or find a way to use heavier weights

You never need more than manual resistance

[utfootball]

@Charlie_Francis

You never need more than manual resistance

why is that

[Charlie_Francis]

@utfootball4

why is that

Try it as shown in the GPP DVD!
Your partner can pretty much stop you in your tracks if he wants to- but that would be too much resistance by far.

[Nikoluski]

Charlie,
in lack of a partner, would you object to a small dumbbell held between legs? With either bent knees or straight legs… Thanks!

[pierrejean]

Well sometimes manual resistance is too much, i have a newcomer who struggles to do the 10 reps without any resistance!

[PhilG]

@pjb

and how can the hypers provide hip-problems?

In my experience it was more important to traín the abs with greater volume, bc the lower back is somuch stressed when sprinting+lifting.

ANd then 3 sets at h.I.days is very much or should i do 10sets of abdominal work also ?

The Reverse Hyper is a good exercise to use at the end of a weights session. It works the glutes and hamstrings but without pressure on the spine. In fact it is used in some areas as a remedial exercise for people with back problems - allegedly. I have an article or 2 on the subject of this exercise. I will look up the sources and post the link. My athletes do it on a roman chair, the other way round. Enough of the innuendos guys I can visualise the brains working as you lot read this.

[Nikoluski]

@pierrejean

Well sometimes manual resistance is too much, i have a newcomer who struggles to do the 10 reps without any resistance!

Yeah, you are so unlucky, I know… Unheard of!
For glute recruitment problems what I’ve found very useful is to have the athlete in position but with one leg on the floor; with the other leg as normal, you help it go up grasping it from the knee, but then you let the athlete drop it slowly. Start with bent knee.
Let me know if this is clear, otherwise I’ll send you a picture…

[Charlie_Francis]

@Nikoluski

Yeah, you are so unlucky, I know… Unheard of!
For glute recruitment problems what I’ve found very useful is to have the athlete in position but with one leg on the floor; with the other leg as normal, you help it go up grasping it from the knee, but then you let the athlete drop it slowly. Start with bent knee.
Let me know if this is clear, otherwise I’ll send you a picture…

send a picture

[Nikoluski]

I will, Charlie, no worries. Probably tonight.

[Nikoluski]

This is the “Single-leg Reverse Hyper” I was referring to.
You raise and hold the leg from the knee (1), when the athlete is ready -by having recruited the glute muscles- you let him/her drop the leg slowly (2). When movement ends, you raise the leg again from the knee and repeat (3).
I hope this is clear. It was quite helpful with this particular athlete and I’ve recently used it in cases where athletes are struggling to do the normal Reverse Hyper.

PS these were taken in less than 5 min, as she needed to catch the train. A better position could be attained.

[system]

@pjb

i m having a lot of trouble at my hip-area, as many sprinters seem to have :o

If you are doing hills and a lot of acceleration you need to be stretching out the hip flexors as much as possible and also getting a therapist to go through your ilio psoas to loosen this off. If you watch any of the videos with Mike Prebeg (Jane, Fundamentals 2) you will see him doing this with the athlete on thier back and lifting and lowering the knee while pressing into the area around the hip on the front of the body.

[PhilG]

@PhilG

The Reverse Hyper is a good exercise to use at the end of a weights session. It works the glutes and hamstrings but without pressure on the spine. In fact it is used in some areas as a remedial exercise for people with back problems - allegedly. I have an article or 2 on the subject of this exercise. I will look up the sources and post the link. My athletes do it on a roman chair, the other way round. Enough of the innuendos guys I can visualise the brains working as you lot read this.

Here goes - Evolveyourlife.com
www.ironsport.com/article/detail.asp?ArticleID=106

Hope they work, can one of the moderators tell my why the edit sign on my previous post?.

[mortac8]

page not found

[PhilG]

@mortac8

page not found

The Iron Sport article is by Steve Pulcinella in the training tips section titled Reverse Hypers. I think the loads suggested are way too much though. Good luck mortac hope you find it.