Very insiteful; however, where do OL fit into your program, or do they? And what about using the tendo unit to constantly measure bar speed when lifting in the MXS phase as an alternate to DE days? I personally don’t have a tendo unit nor do I incorporate DE days but what I do instead is to lift the bar up explosively on the concentric part of the lift and I constantly have to self-remind myself to do this on every exercise and every rep. If I don’t focus on doing this then I am lifting the way your average joe lifts.
What about the intial pushoff from the blocks with both feet especially the front foot. Then wouldn’t lunges be a better exercise for starts then squats?
No, the reason for this is that you will never be able to generate the same amount of force from a unilateral lift as compared to a bi-lateral lift, nor are you able to recruit as many MU’s.
Lunges, step ups, single leg squats, are all excellent supplementary and assistance lifts, however, they are sub-optimal means for developing limit strength.
The greater the load, the greater the force that must be applied to the load in order to move it.
You will always be able to squat more than you can lunge.
What about the OL the power clean from the floor. The lifting of the barbell from the ground to the catch phase is purely reactive there is no preloading of the muscles there! :rolleyes: I also believe that the entire clean does not load the leg muscles as much as a regular squat. What about the Jerk?
Yes that’s pretty obvious; however, what data do you have to say that the lunges won’t recruit more MU then a squat if you measured both and cut the squat force in half (force in one leg) and then compared the two to find that lunges actually recruit more MU?
The lead foot in the blocks reach triple ext later then the back foot yes? So at this point a one-legged squat or lunge would be superior to a squat in training that intial pushoff from the front foot of the blocks. However, a lunge is easier to do properly then a one legged squat and I would do walking lunges so that you feel that pushoff from the ground.
Maybe even from the blocks. LOL .
Just kidding but you could do it from the front foot out of the blocks standing up then going down and pushoff from the front block into a lunge for the next step!
Prob is the push upwards from a lunge starts ahead of the hip while the push-off from the blocks must be behind an imaginary plum-line dropped from the hips.
I do not have EMG results on hand to quote, however, although it is true that the force per leg would be greater when comparing a unilateral leg lift with the divided sum of a bilateral leg lift, the greatest force corresponds with the greatest load. Thus, even though the force produced per limb is greater during a max unilateral attempt, it is less than the combined force of both limbs during a bilateral max attempt. This greater force means more MU’s recruited.
In keeping with this parameter, what is your opinion of the step up in which the height of the platform may be adjusted so as to create a similar angle at the ankle/knee/hip which may approximate the same joint angles/mechanics (for the lead leg) as in the starting position.
Essentially rotating the starting position on an axis so that the final position is a vertical posture of the horizontal starting position. This would be somewhat similar to the mechanical position/posture as in the bottom position of a pistol squat.
I would not view this as a primary strength lift, but possibly as a supplemental /assistance lift to add to the rotation of special exercises associated with Conjugate Sequencing.
Then what about bounding with a lightly weighted barbell or heavily weighted vest for middle-last part of the 100m? I assume there would be nothing wrong with the angles in bounding but your thoughts on the load?
A single leg squat, where in the bottom position the non-working leg is fully extended and flexed at the hip so that you are in the Russian dancer pose as in the illustrations which you provided in the hip explosion thread. In the bottom position the forward angle of the torso and flexion at the hip,knee, angle (of the working leg) is similar to the trunk and lead leg position when in the starting stance. Only, in order to accurately simulate the starting position you would not descend into a full (ass to calf) single leg squat, you would stop at the point in which the angle at the hip most closely approximates the hip angle of the lead leg in the starting position.
Just food for thought - Louie suggested a lifter who had stalled progress at around 500 for both Sq and DL to incorpoate weighted (35 pound plate) pistols to a high box as a supplementary move 3 times a week 3x10, for 3 weeks. The lifter put 30 pounds on each lift.
Taken from a Power to the People newsletter by Pavel T.
Prob is the push upwards from a lunge starts ahead of the hip while the push-off from the blocks must be behind an imaginary plum-line dropped from the hips.
I love King deadlifts and close stance bulgarian squats (lunges with the back leg elevated on a bench) while leaning forward and kissing the lead knee. They particularly help glute activation. In conjunction with straight leg reverse hypers (for hamstring activation) I have seen short sprint times transform within days.
Would prefer any weighted bounding with a vest to allow the counterbalance from the arms. However, for the finish of the 100m specifically, I’d use actions that are primarily vertical in nature (hurdle hops etc).
