Tag Archives: weighted sled

Improve Explosive Performance with this Triad

16 Mar

1243546_10152343645707164_704678511_o-jpg[1]For most athletes, the development of explosive muscular strength is desirable, since most sports involve movements that require powerful actions.

Sprinting, jumping, and changing direction (as well as throwing, kicking, tackling, etc.) are high-intensity actions that require athletes to generate intermittent bursts of explosive strength and power.

Lower-body triple extension (hip, ankle, knee) exercises — for example, the squat — mimic explosive actions like sprinting and jumping.

Incorporate this three-component strategy into your workout to enhance explosive performance:

RESISTANCE TRAINING

Perform exercises like squats and deadlifts, with about 50% of your 1 repetition maximum (1RM); 2-3 sets of 6 repetitions.  (Don’t ignore your posterior chain.  Complement your squats and deadlifts with glute-ham raises and Romanian deadlifts.)

RESISTED SPRINTING

Pull a weighted sled.  Use a load equal to about 10-15% of your body weight (don’t go too heavy; you want to maintain proper running mechanics).  Perform 8 sets of 20-yard sprints.

PLYOMETRICS

Perform box jumps, hurdle hops, vertical jumps, and horizontal jumps.  Choose 6-8 plyometric exercises, and perform 3 sets of 3 reps for each exercise.

Get STRONGER, Get FASTER!

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Add Backward Running to Your Training

27 May

running-backwards-main[1]

Backward Running

Want a way to improve your workout?  Next time you go for a run, spend some time running backward.

A U.K. study found that backward running exerts less stress on the knees than forward running because runners land on the forefoot — a softer motion than heel running.

There are several benefits associated with backward running:

  • Better for your posture — keeps you more upright
  • May help reduce (front of) knee pain
  • Less ankle and knee soreness
  • May allow you to work through some injuries
  • Burns about 20% more calories
  • Adds variety to your routine
  • Balances muscle development — works opposing muscle groups
  • Makes a great warmup

Find an area (e.g., a track) free of obstacles where you can follow the lane lines to stay on course.  If possible, have a spotter run forward next to you (you can alternate forward and backward running).  Always land on your forefoot, and reach back with your heel on each stride.

Athletes performing forward weighted sled pulls/pushes can improve posterior chain development and overall lower-body strength, power, and stability by adding short (~15 yard), backward weighted sled pulls to their training regimen.

You may get a few funny looks along the way but, as long as that doesn’t bother you (and it shouldn’t), you can benefit from adding backward running to your workout.

Get STRONGER, Get FASTER!

Your thoughts?

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