Here are some more random thoughts for the week.
1. Lolo Jones Training
Lolo is known as the best female 60 meter hurdler in the world, not to mention one of the best 100 meter hurdlers. I’m very impressed with what I see in this video and find Lola’s work ethic, attitude and confidence to be admirable. Here is an inspiring video of her training:
2. Inspiring Ray Lewis Speech
This LINK will take you to a very inspiring speech that Ray Lewis of the Baltimore Ravens uttered following their loss to the Patriots. Coaches should take notes and offer similar comforting speeches following a good season to their teams.
3. Do Single Joint Exercises Enhance Functional Fitness?
My friend Brad Schoenfeld and I just got another article published in The Strength and Conditioning Journal on the topic of single joint exercises. We provide a great deal of reasons why you shouldn’t write-off single joint exercise and I think you’ll agree with the article if you’re able to check it out. If you have access to the NSCA journals then I recommend that you give the article a read. If you don’t, I’ll give you the cliff notes and provide you with our conclusion:
Exercise selection should not be viewed as an either/or decision. Although the principle of specificity dictates that multijoint movements should comprise the basis of functional training programs, evidence suggests that single-joint exercises can also play an important additive role. Augmenting traditional functional training programs with single-joint exercises can promote synergistic improvements in muscle strength that ultimately transfer into increased performance of daily activities and sports performance, over and above that which can be achieved with multijoint training alone.
4. “Seeing” Glute Activation
Having spent so many thousands of hours training people, testing gluteal EMG activation, palpating people’s glutes while they perform various glute exercises, and learning about biomechanics, I can simply watch somebody lift and tell whether they’re using their glutes. Two cases in point:
A) Konstantin Konstantinovs – Warning – this video will jack your testosterone levels up 35% so beware. Check out his deadlifts at around the 4-minute mark. Konstantin uses his glutes for sure.
B) Marianne Kane – Not to be upstaged by Konstantin’s glutes, here’s Marianne of myomytv performing a glute workout. Watch at around the 5:45 mark where she does kettlebell swings. This is some serious glute power.
What I want to know is, whose accent is cooler – Konstantin’s or Marianne’s?
4. More Hip Thrust Methods
Speaking of the glutes, I’ve been trying to teach my readers various hip thrust methods. I’ve recently shown you the rest-pause method as well as the constant tension method. Here are two more methods; the pause-rep method and the isohold method.
A) Pause-Rep Method – Here I am performing 5 reps with 315 lbs with a 5-second pause up top. This is absolutely brutal!
B) Isohold Method – Here I am performing a 25-second isohold with 405 lbs. Keep those glutes squeezed up top which pushes the hips forward and prevents anterior pelvic tilt.
5) Strength Curves
Some strength training exercises have ascending strength curves, some are more constant, some are bell-shaped, and others have descending strength curves. An exercise with an ascending strength curve means that the exercise gets easier throughout the concentric portion of the repetition which makes the exercise easier up top compared to the bottom portion of the exercise. Here are two videos to demonstrate of the squat exercise which demonstrates this phenomenon.
A) Here’s some strong dude performing a 400 lb squat for 13 reps.
B) Here’s the same guy performing a 1,000 lb squat lockout.
Clearly folks are much stronger at the top of the squat compared to the bottom of the squat. It’s important for lifters and strength coaches to understand the various strength curves provided by different exercises.
That’s all peeps! Have a great weekend. BC