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Showing posts with label developingacceleration speed CrossFitGulfCoast. Show all posts
Showing posts with label developingacceleration speed CrossFitGulfCoast. Show all posts
Wednesday, October 7, 2009
Update from our friend Trent
"School is pretty good. All my classes are very interesting. I've been training O-lifting four times a week. My coach is a nice guy even and is definitely adamant about good technique. I believe i'll be doing a competition in December with my goals being 90 kilograms in the snatch and 115 kilograms in the clean and jerk so that my total(hopefully ... Read More205 kilograms) will qualify me for the collegiate nationals next year. I've been watching the videos and it seems that you're getting quite a few more people in. A few of them are firbreathers from what I can see."
Tuesday, November 11, 2008
Latest training article!
Angular Acceleration & Agility: The Keys To Close-Quarter Mastery :
After watching Lyeto Machido out-maneuver his opponent, Tito Ortiz (a "ground & pound" wrecking machine) reapeatedly during a UFC match, his advantage was obvious. He could rapidly evade Ortiz, yet stay close enough to counter-attack effectively.
Just backing up doesn't work in this scenario any more than a quarter back trying to avoid being sacked, and still managing to get a pass thrown.
So what is the common denominator in both of these examples?
According to David Donatucci, MEd, CSCS in the Sept. 2008 issue of "Training & Conditioning" part of it is developing the crossed extensor reflex (CER), or how "The limbs work in opposition to one another, and muscles throughout the kinetic chain translate this pattern
into movement."
Mr. Donatucci ocuses on teaching optimal patterns for first step acceleration in this article; and he states that acceleration towards any angle is dependent on linear acceleration.
One of the best training tools I've seen for developing this are resistance bands used under expert coaching of Dave Schmitz. His training on acceleration employs many drills that will enhance the crossed extensor reflex, for example the "short band" drills he shows on his DVD called Accelerating to the Ball.
The opposing limb is plays a very significant part of these training drills. Another thing, Dave uses bands with lighter resistance for this type of work; as aooposed to the heavy bands he uses for strength & power training. Using bands that are too high a resistance level for speed work can actually inhibit an athlete's progress. We use bands extensively at my gym, CrossFit Gulf Coast, with great results, especially in our MMA conditioning sessions.
Kettlebells can also be used for developing the crossed extensor reflex. For example watch Mike Mahler performing a kettlebell split snatch. Other ways kettlebells can be used for this are doing alternating swings while moving laterally or straight ahead, as you might have seen Jason C. Brown or Zach Even-Esh on their DVDs.
Recently, I had the good fortune to attend a seminar by USAW Senior International Coach, Rich Lansky, who at the end of the Olympic Weightlifting seminar showed various barbell exercises that will develop the CER, as well as other skills essential to winning in the cage or on the field.
So whether your game is MMA, soccer, or bull-fighting developing the crossed extensor reflex will improve your chances of victory.
As always, doing sport-specific drills should always be an integral part of any competitor's training.
Get those opposing limbs moving vigorously on CER drills, and watch your acceleration & agility improve. Over the course of time, you'll be on your way to close-quarter mastery.
After watching Lyeto Machido out-maneuver his opponent, Tito Ortiz (a "ground & pound" wrecking machine) reapeatedly during a UFC match, his advantage was obvious. He could rapidly evade Ortiz, yet stay close enough to counter-attack effectively.
Just backing up doesn't work in this scenario any more than a quarter back trying to avoid being sacked, and still managing to get a pass thrown.
So what is the common denominator in both of these examples?
According to David Donatucci, MEd, CSCS in the Sept. 2008 issue of "Training & Conditioning" part of it is developing the crossed extensor reflex (CER), or how "The limbs work in opposition to one another, and muscles throughout the kinetic chain translate this pattern
into movement."
Mr. Donatucci ocuses on teaching optimal patterns for first step acceleration in this article; and he states that acceleration towards any angle is dependent on linear acceleration.
One of the best training tools I've seen for developing this are resistance bands used under expert coaching of Dave Schmitz. His training on acceleration employs many drills that will enhance the crossed extensor reflex, for example the "short band" drills he shows on his DVD called Accelerating to the Ball.
The opposing limb is plays a very significant part of these training drills. Another thing, Dave uses bands with lighter resistance for this type of work; as aooposed to the heavy bands he uses for strength & power training. Using bands that are too high a resistance level for speed work can actually inhibit an athlete's progress. We use bands extensively at my gym, CrossFit Gulf Coast, with great results, especially in our MMA conditioning sessions.
Kettlebells can also be used for developing the crossed extensor reflex. For example watch Mike Mahler performing a kettlebell split snatch. Other ways kettlebells can be used for this are doing alternating swings while moving laterally or straight ahead, as you might have seen Jason C. Brown or Zach Even-Esh on their DVDs.
Recently, I had the good fortune to attend a seminar by USAW Senior International Coach, Rich Lansky, who at the end of the Olympic Weightlifting seminar showed various barbell exercises that will develop the CER, as well as other skills essential to winning in the cage or on the field.
So whether your game is MMA, soccer, or bull-fighting developing the crossed extensor reflex will improve your chances of victory.
As always, doing sport-specific drills should always be an integral part of any competitor's training.
Get those opposing limbs moving vigorously on CER drills, and watch your acceleration & agility improve. Over the course of time, you'll be on your way to close-quarter mastery.
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