This topic contains 21 replies, has 9 voices, and was last updated by 
-
Posts
-
@mcquilkin Do you want all the sets leading up to the RM, or just the RM?
-
@carlcase
empty bar and 3RM and 2 1/2 RM -
I’ll break the ice. I’m out of town this week, so I had to get my activity done yesterday. Took her as far as I felt comfortable. I have been working with there for about 8 weeks, so obviously she doesn’t have the ability for a true RM. She wouldn’t be doing 155 for 4 weeks (she’s at 135lbs). Also didn’t get the bar on film, 75lbs was the first one I had
https://youtu.be/y4OucK0y33c-
@carlcase
Connecting the warm ups to the lifts +
Depending on the athlete, make connection from warm ups into lifts for athletes with less experience. Lifts into warm ups for athletes with more experience/familiarity with the lift
3;44-5:45 – talking at her. Get her in position and coach! Then make connections back to warm ups based off of what she is feeling.
Faults – In a real world walk through, you’ll get them moving and correct faults as they come up. Spent a lot of time talking faults at her, how can you get her to feel these bad positions without putting her under load?
She’s a good mover, and has clearly spent some time with you. During the execution of her lifts that was the only time you weren’t talking! Add some chatter her, “Reset”, “Bend the bar”, “PULL!” Some talk to let her know if she is right or wrong. Provide feedback between reps and during movement until she hears your voice on her own during her lifts.
10:50- as the weight got heavy, you did a great job of stopping and getting her set up proper.
12:20- Front view. Watch the internal rotation of her right leg on the ascend. She appears to be pretty leg dominant during these pulls. Do you have a front view of her seesaw walks? I imagine the imbalance will appear there too. Her hip angle on deads is perfect, but we can get her to shift her weight back in her set up this should put her more in her hamstrings.Great video editing!
A lot of chatter, make you point and get them moving. Stop after each rep to correct fault or make a point versus laying all the faults out there. They may be paying attention, may not. Know your lifter. If they are experienced, reference the lifts into the warm ups. If they’re new to this, put them through warm ups then reference warm ups during lifts. You did a mix of both here, which is fine. But could be overwhelming for you and over-coaching for your athlete if you were to do coach like this every single session.A
-
-
Tore my groin going into 16.1 last week, so couldn’t demo anything. These athletes have performed the deadbug, spiderman inchworm and see saw numerous times during the course of a class, so I was able to get by without visual cues.
-
Gave instruction then had athletes do 3 deadlifts on the minute adding weight each time.
-
And finally, once it got a little heavy…
-
@conorwlynch
video 1
+Very vocal and creative with your descriptions.
?- What’s purpose of having them lower their legs all the way to the ground?
Standard will be to have them only lower their legs to point where their lower back remains connected to the floor and their feet hover, and then raise up to home. Unless they have absolutely zero glute mass, if they maintain neutral hip and flush back position, their feet will never be able to touch the ground.
– 5:00 – We do not want to push the knee outside the foot in a Spiderman at all. We need to keep the knee over the instep to actively load the hamstring. This is not a mobility drill, this is an active load for the front hamstring and challenge the hip girdle to stabilize. The mobility part of this will be back knee straight to open rear hip.
-5:17 Bearded athlete quit for the 7th time.
*Throw a push up in between Spiderman reps to reset shoulder girdle.
? Purpose for starting ground up to explain the seesaw walk?
7:40- “Left knee can bend naturally” We want the slight bend to actively load the hamstring. These can be done with a straight down leg but that changes the prudency.
video 2
Front left lady is driving her knees out. We need straight forward, straight back. All sagittal plane for the DL = Posterior chain. Knee out = Abductors/Extrot and No hamstring
-Need everyone to RESET every rep on the ground, never touch and go.
-The two people on the right side have two movements in the DL which means they are not set up into their hamstrings. Use the PC pipe to check if their arm pits are in line with the bar and weight shifted back into the heels to increase tension in the hamstrings.
Back right dude was yanking it off the ground failing the tow truck model
You checked in with front right lady for quads a lot, how are you going to intervene so she actually listens to you vs continuing to do it incorrectly?Nice work, just need to get you well rounded in the details of all of these movements. Explaining the warm ups was good, just remember cues not conversations during the action. Check out Carl’s video above for warm ups and DL and take notes.
B
-
-
This is my patient 0 when I first applied CFFB to rehab protocols. Complete tib/fib fx, titanium rod, plate and 4 screws, ended up w infections,11 surgeries, and 1.5 years rehab w me. Went to CF Regionals in 14. Had his R hip labrum replaced with microfracture surgery 6 months ago and has started working with me again.
-
@menacedolan
DB
Started with legs up, I would suggest starting top down. I make it point to always start the set up with the most important pieces of these warm ups. Deadbug is the neck and spine, once those are set we challenge with legs up.
Vocal in expectations and action for the athlete. I suggest adding some proprioceptive feedback like giving him a hand target to hit on the way up, or taps on the feet/knee if he drifts into external rotation.Spidey
This guys needs some work here.
Head rotates (and bends) with the spine. Neck is part of the spine, so if it moves in a warm up bring the neck with it.
I love the crawl for Spideys. Have him dig his front heel and pull himself forward versus just raises his hips.Seesaw
+Triple extension connection. I would add catching in the AP just like we will in clean
These warm ups will save this kid.
Check to see if he is active in his neck, needs to reach head through shoulder blades
AP
Not bad, but look at all of that TENSION. His economy of movement is very low. Talk to him about this.Clean
Good catch on the toes up
-Hit the 3 limiting factors for the clean: Full Hip Extension, Bar Path and Fast Elbows
+Solid break out Empty Bar Clean side video @ :45 on
-Jumping forward which tells you he didn’t get full hip ext.Great efficiency in getting athlete into position, correcting, and explaining the whys. Would love to see more purpose provided for the warm ups for the sake of the video assignment, but provided great demonstration of real time coaching/correcting/connecting with athlete. We’ll use these videos in the future.
A
-
-
-
Where are the warm ups before the lift?!
That will help reinforce every point you made for him during set up.
He needs to lower the bar a touch. Line it up with the Acromion bone and with some of the trap sticking the bottom.
He could use a slightly wider stance, heels in line with his shoulders. Toes forward, have him rotate his heels out to get there.
Toes kept coming up, we need active feet. Tell him to grab the ground with his toes like he has gorilla hands for feet.
Try having him go barefoot
Stance – “Touch wider…if you’d like.” He doesn’t know what to do, tell him. Athletes have to earn preference.
“Was that too high?” He is lost, you should be having him squat into his hamstrings. This is a great point to reference the SPiderman or the Seesaw walk so he is not just squatting in the dark.Needed those warm ups first, was this not clear in the instructions? Giving warm ups first will make this a HELL of a lot easier for you. You can reference positions (chunks) for him to connect to and the squat becomes chunking the chunks together. Never heard “Posture”, he was focused on depth. We need to get you more reps coaching. This will help in communicating expectations of execution and get your watching good vs bad reps. Watch Carl’s and DD’s videos.
C
-
I did warm ups with him. In the instructions and your reply to Carl you just said you wanted empty bar and 3 RM and 2 1/2 RM.
Reps with coaching is a weakness of mine I’m actively working on.
-
-
-
Waiting on my vids to upload to youtube
-
-
Didn’t film opposite side of See-saw because her knee was flared up so we didn’t do it. And back is currently recovering from a small injury so I didn’t feel comfortable taking her up to the point of failure. We went to 205 and her true 3rm is 275.
-
When does she cry??
-
@chadhobbs
DB
“Slowly” Cut this from your vocab replace with “Steady”
“Turning Toe In” We need her mind in her hip because the action to correct this is internal rotation at the hip. A more effective way of saying this is either “Turn your knee in” or ‘Hip in”. This will prevent a loss of dorsflexion or turning in at ankle only.Spidey
“Drop elbow” – She protracts her shoulder and loses her posture here. We need a bend at the elbow to take away a support point and putting more load in hips to stabilize. We then need the trunk to give a slight hinge forward which is active stretch in hamstring and gives appearance of elbow getting closer to ground.
Have her do a push up between reps to reset shoulder girdle.
Good twists, just no twist or protraction in the elbow dropSeesaw
“Turn toe in” swap for “turn knee in”
Get an athletic bend in the down leg so we can actively load the hamstring which we can then pull with to recoverDL
“I don’t want you to over think this” – Don’t let her, give her one thing to think about each rep. You’re vocal, which is great, just don’t go cue vomit. 1 cue per rep, then it’s on them to carry it over to the next rep.
No bend the bar in half! – Upper back is where people fail first on a DL, it also takes away from our purpose of posture. Drop the Tow Truck model line here.
Touch and go’s?! What metcon is this? Reset on the floor each rep for the opportunity to strengthen shoulder girdle and practice Starting Strength.
Feet and toes up were a problem here, just like lifting her toes in her deadbugs, right?! It’s all connected, faults you see in the warm ups will appear when you load up heavyGood work, very vocal and hands on. I would like to see how this is carried over into a group setting. Need to adjust a few words that may be misinterpreted and confuse the expectation of execution, “slow” and “toes” in particular. Posture and position is always the goal in these warm ups to maximize transfer to the lifts and court. If an action takes away from posture (reach elbow to the ground) I want you to think about its prudency. Time and place of twists and bends, but need to know when and when not.
A
-
-
-
Still waiting for the videos to upload…
-
Check your local listings for me going to jail when I murder the thief that stole my GoPro and gear …. Best day ever!
https://www.youtube.com/watch?v=rufti2MjpVM
https://www.youtube.com/watch?v=D3U4_Qs-npw
https://www.youtube.com/watch?v=tYNHqxevafg
https://www.youtube.com/watch?v=g1U2xa7ave0
-
Sorry for the late post, me and technology do not get along. Also, apparently JC’s camera has come down with contagious conjuctavitus.
You must be logged in to reply to this topic.