What is the missing link of the Training in the weight room? The exercise will allow an athlete to run faster? Does weightlifting? The squat? breaks plyometrics? The answer to this question is found in one of the basic principles of physics which states that for every action there is an equal and opposite reaction ("For Every Action, There's An Equal and opposite reaction").
From this principle, one can begin to question the accuracy of some statements that support the achievement of exercises like the jump squat power clean or you help run faster ( note: These exercises will help an athlete `in its overall development. I say only that for the sake of this article, there is an essential complement to the execution of these exercises ) . However, recent works by Bret Contreras allowed us to learn a whole new range of exercises requesting the anteroposterior vector. Bret introduced the concept of load vector training that I've described here and it argues that exercises like the squat and deadlift are performed in the axial force vector, which is a vector of force applied during different than a sprint. To properly lead this force vector in order to increase speed in a sprint, it will be important to impose a surcharge to the extensor muscles hip.
Supine hip lift
By cons, before starting, it is important to become familiar with the proper execution of the movement, because too many athletes have hypomobile hips, which will automatically lead to compensation in the lumbar spine in order to achieve movement. It is therefore important to make sure to maintain adequate mobility at the hip with implementation of mobility exercises such as squats -to-stand and kneeling hip flexor Mobilization, in addition to stretch the hip flexors and rectus femoris. Then s property insurance master versions with body weight. The important thing here is that the movement takes place at the hip and not at the lumbar level and make sure to tighten the gluteal muscles at the end of the movement of extension.
Hip Thrust (Shoulders on bench)
Once the basic movements are mastered, it is possible to increase the level of difficulty of the exercises in several ways. They can run on one leg, with a weight with a bar placed on hips, feet raised to increase the recruitment of hamstrings, etc..
It is possible to manipulate the variables of training with these exercises. Gluteal muscles are composed predominantly of type I fibers, it is preferable to opt for a higher number of repetitions. By cons, try doing 15 reps with 495 lbs controlled on the hips. Not so simple! The easiest will be to gradually increase the load lifted and reduce the number of repetitions. However, this may vary taking into account the objective and / or level of athlete, among others.
short, there are other ways to seek the work of the anteroposterior force vector. The purpose of this post was to make you aware of the usefulness and the need to lead this force vector Specific activities to achieve that require the athlete to move horizontally. The exercises presented above are now indispensable tools in the arsenal of physical trainer, whether for identification of muscle weakness and / or development of the posterior chain. Not only is well suited to his training!
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