Category Archives: Sport Specific Training

Reverse Hyper Sprints: The Best Speed Exercise You’re Not Doing

I thought up this exercise several years ago and included it in my glute eBook, but I never showed a video of them. I feel that biomechanically, this is one of the most similar ways to load the sprint pattern for horizontal power. Sure there are a whole-lotta muscles that are highly activated in a sprint, but the hip extensors appear to be the “rate limiting step” in terms of maximal speed production.

Moreover, the more forward the orientation of forces, meaning the greater the ratio of horizontal forces to vertical forces, the faster the sprinter. Finally, the better developed the velocity-side of the horizontal power equation, the faster the sprinter.

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How I Broke a Stubborn Record

Today’s article is a guest post from Will Vatcher. I found it quite interesting as I’d never seen anyone train specifically for a broad jump record. If you recall, Will interviewed Natalia Verkhoshansky HERE several weeks ago. 

For the 1st time in 3 years, I recently broke my broad jump record. For the 1st time since last year I also smashed my weighted broad jump record too. These had both stalled previously. I would like to share with you how I did this.

I have always played a lot of football (I’m English but I mean soccer) so I’ve always been used to a lot of sprinting and jumping on the pitch. I started doing broad jumps on a weekly basis in 2010. After several weeks I managed a 242cm jump. I would also do other jumps such as jumping while holding dumbbells in my hands. For a while I kept increasing my jumps. Then not only did I hit a plateau with them, I could only ever seem to achieve 237cm from then on. I tried breaking down the jumps by using percentages. No use.

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Machines vs. Free Weights: More Research is Needed

The machines versus free weights debate has literally been going on for decades. Certain key figures that spearheaded this controversy, such as Arthur Jones, didn’t do a good job of representing this debate as his knowledge of sports science was insufficient. He was biased as the inventor of Nautilus and his arguments were rife with biomechanical error. I still believe that Arthur was great for the progression of our field (click HERE to read about his methods and beliefs) in many ways. Nevertheless, this debate is a legitimate debate, and the field of sports science has NEVER conducted a proper study to examine this question.

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How Does Usain Bolt Train?

Usain glute

Usain performing pendulum quadruped hip extensions – these can be done underneath a reverse hyper too.

A colleague recently forwarded me a short video clip from Usain Bolt’s Instagram account, along with a note that said, “Usain uses anteroposterior hip extension exercises!.”

For those of you who have been following me for a long time, then you know that I’ve long been a proponent of performing horizontal (anteroposterior) based hip extension exercises to complement vertical (axial) based hip extension exercises. See my Load Vector Training (LVT) post if you’re not familiar with the concept (also see my eBook from 4 years ago which heavily addressed the topic).

Essentially, the theory is that axial hip extension exercises strengthen hip extension power in flexed-ranges due to their torque-angle curves, whereas anteroposterior hip extension exercises strengthen hip extension power in extended-ranges due to their torque-angle curves. See Are All Hip Extension Exercises Created Equal if you have access to the Strength & Conditioning Journal.

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