Heavy Sled Towing Trumps Light Sled Towing for Acceleration

Every once in a while a study comes along and alters my understanding of biomechanics and sports science. Effects of weighted sled towing with heavy versus light load on sprint acceleration ability by Kawamori et al. was published ahead of print earlier this year in March. It’s an excellent study that supports what many strength coaches have been saying for quite some time (and refutes what many track & field coaches have been saying) – that heavier sled towing is effective in improving acceleration ability. In the past, many T&F coaches believed that using sled loads of greater than 10% of bodymass (or loads that reduced speed by greater than 10%) would alter sprint mechanics too much and negatively impact speed.

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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 to Get a Better Butt: Step Up Your Knowledge

Over the past several years, I’ve written about a lot of different things on this blog that pertain to strength training. However, the sole focus has always been on glute training. I write about how to get a better butt, how to strengthen the glutes, the best glute exercises to perform, training progressions that I use with my clients, and more. I find it very frustrating when I take all of this time to properly educate people, only to find misinformation being spread like crazy.

I used to blame the originators of the misinformation. Don’t get me wrong, companies like Brazilian Butt Lift and Women’s Health Magazine (as you’ll see below) should be ashamed of themselves (I’m assuming that there’s a smidgeon of morality left in the companies). However, I’ve come to realize that they’ll just keep on keepin’ on with their bullcrap, as long as the naive public tolerate it.

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Random Thoughts

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Hi Fitness Friends! I have 15 things to share with you today:

The Beard is Gone!

It was fun while it lasted, but the beard had to go. I definitely looked a lot cooler as Mr. T / Zangief – now I just feel like a little boy. I think most ladies prefer me beardless though, including my girlfriend.

How Pregnancy Changes a Runner’s Body – VERY IMPORTANT INFO!

THIS is an excellent NY Times article with input from an outstanding professor (Heiderscheit) regarding the physical changes that take place in women following pregnancy.

Essentially, the pelvis is in greater anterior tilt and also laterally tilts to a greater degree during running. Here’s a quote from the article:

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