Coming from a weightlifting background, I never thought I’d ever do any quarter squats. But there’s some research supporting quarter over full ROM back squats to better improve sprint times and vertical jump heights, so I figured I may as well play around with it.
The reason quarter squats may produce better sprint/vertical results has to do with the specificity of the joint angles trained during the quarter squat. Previous research has shown that by training a specific joint angle, strength increases at and near the angle trained and there’s little to no adaptations at other joint angles. The joint angles trained during a quarter squat are a close match to those used when sprinting/jumping. Now the full ROM back squat also trains those same joint angles seen in the quarter squat and in sprints/jumps, so that brings me to my next point.
When you train through a certain ROM you are limited by your weakest joint angles (greatest mechanical disadvantage) during the movement. So when I perform a full back squat, I can only successfully perform a rep with a weight I can push through my “sticking point”. Last week that weight for me was around 320lbs. But with a quarter squat, since I am not moving through that same “sticking point”, and I was able to finish sets of 5 reps at 350lbs.
So with the quarter squat I am better able to overload the joint angles that are most specific to sprinting/jumping and can therefore build a greater base of strength across those joint angles than I could using a full ROM back squat.
🏈 L O V E 🏈 O F 🏈 T H E 🏈 G A M E 🏈 what a great turn out @santafesprings49ers 85 kids ... passionate to learn - every kid worked hard the entire time .. I want to thank @coachdavid9ers and his beautiful wife Marlene for having me out .. I will be back May 22nd same time 9-11am .. 1. Conditioning phase 2. Strength endurance phase .. 1. Offensive skill ( RB’s WR’s TE’s ) 2. Offensive and defensive line worked together ( Guard, Tackle , Center.. ( Nose Tackle/ DE)3. Linebackers (middle backer, outside linebacker, Tweener DE/ Outside 4. Defensive Skill (CB’s , SS , FS ) #footballplayers
The @warriors couldn't complete the sweep in the first round this year but @kevindurant did have a great game. A few years ago it you were to say the warriors and the Spurs were meeting in any round before the conference finals that might be crazy. It just seems like that team has all the right peices and will be looking to repete and win 3 of 4 years. I think the scariest part about the team is the way they are especially able to keep all these players and resign them. They will pay the luxury tax. As the owner you have to figure that paying the luxury tax is worth the amount of revenue the team gets from all their success. We will see how the rest of the playoffs turn out but it is hard to pick against the warriors until the show they can be beat.
Here is a manually resisted hamstring exercise I like to use. It’s challenging both concentrically and eccentrically. Additionally, this serves as an assessment as I can feel which hamstring is doing more work and offer feedback as well. @lekhakach enjoyed this one.
Tag someone who you want to try this with!
Love working with developmental athletes ❤️❤️❤️
Here is a lunge assessment from one of our newest players. Could correcting this pattern actually make young athletes faster?? 🤔🤔
YES!!!! 💯 We look at squatting, lunging, hopping, jumping, shuffling, and a couple of other "simple" movements during our initial assessment. Fix these and speed comes quickly!! 💥💥💥
🏈 L O V E 🏈 O F 🏈 T H E 🏈 G A M E 🏈 what a great turn out @santafesprings49ers 85 kids ... passionate to learn - every kid worked hard the entire time .. I want to thank @coachdavid9ers and his beautiful wife Marlene for having me out .. I will be back May 22nd same time 9-11am .. 1. Conditioning phase 2. Strength endurance phase .. 1. Offensive skill ( RB’s WR’s TE’s ) 2. Offensive and defensive line worked together ( Guard, Tackle , Center.. ( Nose Tackle/ DE)3. Linebackers (middle backer, outside linebacker, Tweener DE/ Outside 4. Defensive Skill (CB’s , SS , FS ) #footballplayers#footballgames
-Power and Speed summit with some of the top coaches in the game! You guys did an amazing job putting together this whole summit. There was tons of information and research on the topics that were discussed today. The coaches even gave us their "secrets" that they use with their atheltes. -These coaches work with levels ranging from elementary school right up to the professional level and even in different countries. It is amazing the amount of work that is put into all this. At times I know I over analyze things and yet it comes back to working on primitive/simple movements and building atheltes off of that movement. Repeating and replicating movements/actions that they would do in their sports at the gym. -I am super excited and amped to show my clients all that I have learned this past weekend. One thing that did stick with my internal fitness dogma is this... Remember to have some fun!! 😉💪👍 (Thanks Coach!) #drwww#fitness#learning#more#learn#keepmovingforward#education#somethingnew#kidsfitness#chiropractic#pt#rehab#movement#functionaltraining#sports#massachusetts#sportsperformance#listen#agility#power#powerlifting#olympiclifting
Late post of the @fusionultimate training session. Doing some strong-woman training to mix things up. The first time we did tire flips, we all tackled it in pairs... this time, some of the ladies went solo to test their strength! 💪💪
Meal prepping for the week. I give nutrition, exercise, programming info and more on the @csusmstrength page. This is the official Instagram for CSUSM Sports Performance! #csusmstrength#sportsperformance#nutrition
What an honor to meet this SAVAGE. He needs no introduction but if you don’t know who he is. Just click his page @leo__savage . He has on of the most beautiful expressions of movement I’ve ever seen. Thank me later.
Tokyo 2020 will be one of the hottest Olympics we’ve had for a while so I thought I’d revisit some hydration info for ya’ll. A couple takeaways from this podcast: 1️⃣ thirst is great for survival, it’s not so great a mechanism for optimal performance 2️⃣ we tend to think/wonder that reduced body weight (ie from dehydration) may improve performance in power to weight ratio sports (think cycling up a hill), OR at least cancel out the negative effects of dehydration... it doesn’t, in fact, dehydration makes power output decline despite less mass to move 3️⃣ mild dehydration (less than 2% of body weight) may be more significant than we thought in sport - especially in terms of cognitive function and even risk taking! Ie decreased risk taking with mild dehydration means you might just not go for that shot or you might just slow it down on a descent... neither typically being ideal for outcome 💥
Here I’m demonstrating a 1/2 kneeling lift with press. I love this core exercise because of the anti rotation component and the diagonal movement of the exercise which is seen in almost every sport. The press at the end just further challenges your stability.
Big shoutout to @maxweinrich on qualifying for the World Junior Championships in Ukraine after winning his platform event today at the @usa_diving trials! Here was one of his last training sessions before heading to trials. #usadiving#sportsscience#sportsperformance#diving#strong
MEAL PREP DAY! Today I'm going to talk about carbohydrates. Carbs are energy for work, so if you do more work you get more carbs. In the first picture, I have one handful of carbs, roughly 1/2 cup of rice and 100g (3.5oz) of sweet potatoes, both are about 20-25g of carbs. In the second picture I have doubled the portion size and therefore double the carbohydrate content. If you are practicing very often or in season I would recommend starting with the second picture and working up from there based upon your energy needs. If you are trying to lean up or you're not practicing that much, start with the first picture and work up or down from there based upon your energy needs. Always remember to make adjustments if something isn't working. #csusmstrength#mealprepday#carbs#rice#sweetpotatoes#sportsperformance
Don’t spend more time working on drills, then actually working on the specific task.
Doing 15 different drills, will make you good at drills, but won’t necessarily transfer over.
At the end of the day, specificity is key!🗝
It’s crazy how the world works. Came to Austin for a steelmace certification but then I met someone who has played a pivotal role in my fitness career without even knowing it. The crazy part is since I only listened to his podcast, I had no idea what he looked like but I knew that voice.
When I decided to open my own gym, I had no clue where to start. I found this podcast called barbell business and went back to episode one and listened all the way through. I learnt so much from them, from leasing contracts, to what equipment to buy, to systemization, to automation and SOPs. So pretty much everything that makes my gym functional today, I learnt from them. Glad I got to meet you, very humble human too.
Slowly but surely getting my jump height up (never been able to dunk this cleanly) 🏀.
Results are never quick & rapid, they take time & effort, but slowly & surely you'll get there 🕐.
@nhatvu.aep.sc you're next 💪🏼🏀.
✅📝 THE BEST EXERCISES FOR THE GLUTEUS MAXIMUS
✅📝 It has been proven in recent studies that true neurological activation of the Gluteus Maximus occurs at Hip Extension so therefore the incorporation of the Bridge & Hip Thrusts are the King & Queen to target the Gluteus Maximus •
✅📝 When performing this movement have your clients connect the brain 🧠 to the Gluteus Maximus in order to negate the compression of the lumbar region of the spine. •
✅📝 Remember there are always ways to regress & progress both movements (briefly demonstrated in the video). •
✅📝 For more info on how to target the Gluteus Maximus feel free to drop me a message 👍🏻 @ebfamily11 @__ashleighsmith @aimee_herbert @leoniefield