Page 2 – Power Athlete Academy

Forum Replies Created

Viewing 15 posts - 16 through 30 (of 51 total)

← 1 2 3 4 →

Author

Posts
March 4, 2016 at 5:24 am in reply to: Week 6 – Learning Activities #554

Harry
Participant

here is the link to the plyometric jumping: https://powerathletehq.com/2014/09/15/plyometric-training-jumping/
March 2, 2016 at 1:44 am in reply to: Week 5: Discussion B #530

Harry
Participant

A barrier when introducing the PA toes forward stance as @benkuch and @conorwlynch mentioned is lack of body awareness(or kinesthetic sense, according to Siff page 476 in Supertraining) and lack of knowledge. Most of them have squatted, most of them have seen it and most of them have no clue how to do it right(unconscious, incompetence). I’ve been using references to other sports. I like the skiing one Conor used, but to relate it to people that have not played a field sport I use the how do you ride your bike? Knees out toes out? How do you ride a horse? Knees out toes out? When they see the connection or how ridiculous those sound they start to get it. Mostly is when they have a heavy barbell on their back. I also get the I’m not going low enough feeling. To that I say: how low is enough and start talking about limiting factors like shoulder girdle stability, trunk flexion or extension and lack of stability in general rather than depth on the squat(because most of them are already breaking parallel and engaging posterior chain).
February 28, 2016 at 3:02 pm in reply to: Week 5: Discussion A #509

Harry
Participant

 
@conorlynch que? sorry no spika inglish… maybe the other Harry will have it… Ha! I see Athleticism as the altruistic form of movement within a task(sport), in other words there is no one on this earth that is moving perfect or no one that is the “strongest there is” to quote the incredible Hulk. I agree with @benkuch that the idea of athleticism should start with the novice effect to build a base level of strength, but we are only the sum of our limiting factors and how we recognize them (internally and externally). 

To quote JW “The ability to seamlessly and effortlessly combine primal movement patterns through space to perform known and novel tasks”. When I read this reminds me(sorry I have to go there…) of the definition of virtuosity coined by Glassman: “performing the common uncommonly well.” But what is common and where is that common movement? That is where the SAID principle can be applied here because to perform the common uncommonly well denotes training and an OPPORTUNITY to evolve to asses limiting factors and attack them within a specific adaptation to an imposed demand (in this case field of sport).
February 27, 2016 at 3:14 pm in reply to: Week 4: Activity B #498

Harry
Participant

<iframe src=”http://www.youtube.com/embed/XZHdyjpT9Mc” width=”490″ height=”370″ frameborder=”0″ allowfullscreen=”allowfullscreen” data-link=”http://www.youtube.com/watch?v=XZHdyjpT9Mc”></iframe>
February 27, 2016 at 3:12 pm in reply to: Week 4: Activity B #497

Harry
Participant

<iframe src=”https://www.youtube.com/embed/XZHdyjpT9Mc” width=”459″ height=”344″ frameborder=”0″ allowfullscreen=””></iframe>
Thanks that was fun!
H
February 24, 2016 at 7:14 am in reply to: Week 4: Discussion B #465

Harry
Participant

Hard to add Siff’s content since @benkuch, @chobbs, @menacedolan and @conorwlynch have very eloquently have pointed out the fact that we can not have simplify anatomical movement by just assuming that the muscle or joint is independently being used for a specific demand. We have a complex musculoskeletal system that needs to engage in a pattern to provoke certain isolation (not at its truest form). What I mean is in order to be able to isolate the bicep on a curl. We have to set our shoulders, tighten up the trunk, stabilize the hip, squeeze the glutes, grip the floor with your toes to create tension. We need a synergistic approach vs agonist/antagonist approach.

@menacedolan loved the G.I. Joe analogy! Also to give you my 2 cents… I’m not a Dr. and I haven’t played one on T.V. lately.. well maybe in la telenovela en Mexico. If a injury/strain/impingement/owie happens the body is very smart and will try to recruit accessory muscle groups or joint to perform what ever task you are demanding to perform. If you don’t address the source of that synergistic imbalance you will end up with worse owies… On the other hand if you understand how this multiarticular muscles, joints, levers and so on: you will be able to locate the imbalance and address it correctly. Yes?
February 24, 2016 at 3:47 am in reply to: Week 4: Activity A #461

Harry
Participant

Deadbug:
We need to establish neutral position on the:
-Neck/shoulders/trunk/hip/knees/elbows
-Start by lying down, back of head is making contact with the floor
-Put your arms up, extend the elbow(no flexion) if you are running that day make sure your palms facing each other(self high five). If you are cleaning or deadlifting your palms will face the floor.
-From the head we go to the chin. Double chin it.
-Focus on the shoulders: Recessed and depressed make sure your spine starts to be painted on the ground.
-Contract your trunk driving that belly button to the floor, making your chest cavity neutral. Continue that paint through the lower back.
-Hips are flat on the ground.
-4 points of contact… Head/Shoulders/Spine Flat and Painting the ground/Hips
-At the hips make sure there is internal rotation coming from the hip not the feet.
-Raise the legs from the floor to challenge pos but not compromise the hamstring flexibility. Have the athlete Feel the hamstrings raising the legs, find the spot where the knee its about to start flexing and stop it there. Also look at the trunk see if it starts peeling off as you raise those feet from the ground.
-Bring your instep to create dorsiflexion, your heels should be pointing to the roof.
-Feet are neutral they are not pronating or supinating.

Adding Stress to challenge position and find limiting factors:
-We begin by introducing movement one limb at a time: Slow and controlled 
-Look for external rotation of shoulder by looking at the elbow and palms rotate externally, you can also see this at the hip by looking at the foot pointing out externally.
-Imbalances lead to injury
-We want to maintain hips flat on the ground while the athlete is moving the limb
-External rotation when dropping leg=tight hips
-External rotation in leg on the way up=weakness
-Oxygen is energy.
-Let the athlete feel the corrections and create a mind body connection for them. Asses/correct/asses/correct Imbalances lead to injuries.

 Spiderman:

Start at the push up (pillar)position, we want to be in our UAP at the pillar pos and as we send one foot forward to be side by side of one of the arms. If you do that correctly you can still see the line we drop from the knee to the instep on the stand up UAP
Hips are going to be flat and neutral.
Make sure the rear leg is fully extended the athlete should feel their hip flexors stretch.
Drive that posture and position of the dead bug … elongated spine neutral shoulders and activated trunk.
Once you have that foot forward and you are set on that pillar position lets challenge hip mobility by removing the closest hand to the forward foot and bending at the elbow. We want to drive that elbow along that shin as low as possible with out breaking the integrity the POS/POS of the hips.
Don’t forget to breath!
We are trying to separate shoulders from hip and as we do that we maintaining neutrality at the hip.
Press *dorsiflex your palm use forearm flexors and extensors
There should be an even distribution of force throughout entire body while in performing the spiderman complex. 
We are going to rinse and repeat on the other side but not before getting into a more challenging position on the spiderman. Taking the opposite arm of the forward leg by opening those shoulders. Create stability by maintaining force and hip neutrality.
Reset with a good push up and repeat.
 
SeeSaw Walk:
Always start off with good posture… Reset the shoulders get that short ribcage
Now that we are in that good position reach out and hug the world position make sure you are not creating stress from the hands.
Pick one foot off the floor and shift your weight over to the other leg and find balance in that leg by squeezing your quad and gripping the floor with your toes. Create Tension!The leg that is off of the ground needs to remain straight internally rotate your leg from the hip not the foot …dorsiflex!
Hingeing at the hip and raise your leg reaching with the heel at the same time your chest should be coming froward
Chest only gets as low as the heel does high.
The goal is to be neutral at the hip/shoulders/trunk … drive that DB POS.
Drive the heel back into the ground by using the hamstring to bring you back to the starting position.

If you have imbalances grind and finish the move to drive adaptation!
February 24, 2016 at 2:06 am in reply to: Contact Information #459

Harry
Participant

Harry Shaw

Lakeway Elite Fitness: CrossFit Lakeway

1909 Ranch Road 620 South Suite # A

Austin, TX 78734

5126893798

harry@lakewayelitefitness.com
February 22, 2016 at 3:50 am in reply to: Week 4: Discussion A #435

Harry
Participant

Ok I’m going there and if I get Mark Rippetoe knocking on my door I’ll give him a hug and then it’s on! Ha! This comes from the CrossFit Journal December 6, 2006, back when Rip as many others were still cool with Coach G.
The CrossFit Total reflects an athlete’s functional strength capacity more accurately than any other test, writes Mark Rippetoe, author of Starting Strength and owner of The Wichita Falls Athletic Club/CrossFit Wichita Falls.
The CrossFit Total is the sum of the best of three attempts at the squat, the press, and the deadlift. All three lifts are done while standing on the floor. They require minimal and inexpensive equipment. They are not technique- dependent to the extent of the Olympic lifts, yet they require technical proficiency beyond mere passing familiarity. They are safe when performed correctly, since they can all be performed without spotters—alone in a garage if necessary.
There is no time limit for each lift or for the length of the session in which they are all performed, but they must all be performed during one session—i.e., you cannot leave the area to rest or perform other activities between the three lifts.
Anyone in a position to attempt a legitimate CrossFit Total should be familiar enough with their capabilities on the lifts to have a fairly good idea of just what might be possible for a one-rep max (1RM). This number is what you warm up intending to do. A meet situation will involve three attempts, and this is a good way to determine a true 1RM.
The first attempt would be a weight you know you can do for a heavy set of three. The second attempt would be a weight you know without any doubt that you could do for a single, having just done the first attempt. And the third attempt is the weight you want to do, based on your performance on the previous two attempts.
Here is a link for the CrossFit Total PDF there you will find the standards fot this Test : http://library.crossfit.com/free/pdf/52-2006_CFTotal.pdf
It was not until I went to the CFFB seminar when I realized how much more complete and structured was their total. In the CFT they only cover 3 lifts: back squat, dead lift, press. Where at the CFBT we cover 4 : backsquat, deadlift, power clean and bench press. The fact that 3 lifts are only used to create a profile of strength in an athlete is a big question mark in my book. I think John hit a home run with the design of the CFBT making it more complete by adding the horizontal push and the dynamic movement of the power clean. Another issue is while there are standards in place, crossfitters have a way to find the “loop hole” in those standards to squeeze that proverbial PR. Who is judging the athlete and what is their standard and so on. 

I believe that the CFT was designed to provide some sort of a Strength component for people to work on those lifts. The problem with that is programming… Since its “constantly varied” how often this people are working on developing the strength to see increases in that total and also of all those athletes attempting the CFT … do they have a base level of strength?

@chobbs what is AAU… yeah I’m asking vs googlin it .. 😛 Is there a sort of NBA combine? I thought they did have it and it was based on movement vs athleticism…

@benkuch it is sad on how many horrible programs have been pushed into military training. The only people affected are our soldiers. It is so awesome to see the great opportunity you have to make a dent on quality programming and training. Maybe one day we’ll have the Kuch test all over the DOD!
February 17, 2016 at 3:45 am in reply to: Week 3: Discussion B #367

Harry
Participant

I agree with @chobbs. Let’s say a new athlete shows up for a free trial class, If the warm up created for that day is written appropriately we should see with in a few minutes how they move, how they respond to our coaching(trainability), how they interact with other peers and so on. Zatsiorksy (page 12) Also talks about trainability being the first limiting factor in strength production. The potential to develop strength in response to a specific training regime and depends largely on genetic factors and pre-training status. But it goes beyond the physical realm, I also think trainability that, the ability to be trained or coached can be hindered on day to day basis. And how an individual copes with ones day. Other factors like stress and peer pressure. psychological maturity, focus, ability to grasp concepts and translate them into the training regime can be affected day in and day out. It is important to know your tools of the trade but also now your athlete (mentally and physically).

Zatsiorsky (page 200): If young athletes do not understand why such programs are important or do not have the maturity to participate in a strength training program, success will be limited, and no young athlete should be forced to lift.
The ability of a coach to be able to connect with the athlete can bridge this gap. I have often kicked parents out of a training session so I can connect with the athlete on a more personal basis. This is a great way to deal with hyper parenting(or just punch them in the face as they leave the room). On the other side of the coin if they are not there mentally then we as coaches should be able to adapt and give them a type of training they can accomplish that day. I remember when training in high school(basketball) every time we looked a little tired, due to long periods of conditioning the coach would recognize the disengagement and let us just play. I thought that was genius back then and I still do that in daily basis.
February 15, 2016 at 6:41 am in reply to: Week 3: Discussion B #355

Harry
Participant

@benkuch I agree with what you are sharing about John’s video. Something I want to put out there is that it seems that when we talk about amateurs our minds immediately go to young people. I work with all levels of athletes and the majority of them are mid 30’s early 40’s and you would be amazed on how many of those people are Amateurs even if they played sports in high school and college. Some have never experienced what a true 1RM/3RM/5RM feels like and either because of biological safety mechanisms (spindles and golgi tendon) or because of poor mindset they have never gone there before. I’ve created some cheating ways to push them(of course when they are ready to lift heavy), one of them is this guy I train privately he obsesses on how much he is about to lift. So I send him to a corner and I say yes I put baby in a corner! He is facing the wall while I load up his bar. When he comes back he goes and lifts with out looking I do this until he successfully achieves the task. After that I let him count his weights. I agree with all of you on how much influences an amateur athlete. I’m just happy to know that there are more coaches that think the same way I do… DON’T BE THE LIMITING FACTOR!
February 15, 2016 at 3:14 am in reply to: Week 3: Discussion A #352

Harry
Participant

One of the top limiting factors is the Coach or the first person that dramatically inspires this athlete to compete to train. Siff wrote on page 13: “The role of a competent coach in assisting the athlete cannot be underestimated in this respect, because ideal physical preparation in sport will never compensate for deficiencies produced by psychological weaknesses which arise during competition”. It’s the story of the first boyfriend that was a douche and ruined her for the rest of us. We often get athletes that have been tainted with bad habits and foundations driven by thousands of horrible repetitions and not enough Quality Of Movement(QOM). A 14 y/o kid walked in to try a class and we were back equating. He said his knees were bothering him tremendously. This was the first time I’ve ever seen him move so had him do a set of 15 BW squats…Needless to say his squat mechanics were horrible. I fixed as much as I could in that amount of time and he felt better. Later to find out his ‘coach’ had him doing 155 lb BS 5 sets of 10 reps. This kid had no business back squating his body weight 50 reps.

Also I do agree with most of you, Zartsiorski wrote on page 200: “The athlete must be mentally and emotionally ready to comply with coaching instructions and undergo the stress of a training program”. We also experience this day in and day out where the athlete is there in body but not in mind and spirit. I’ve had clients that have said this out loud and I quote “I turn my brain off when I come here, I’m here to have fun” thats when I beat them senseless with a stick. The lack of experience and lack of mental toughness is a huge limiting factor on the amateur athlete. Whether they believe they want to be a certain type of athlete or whether they were told what type of athlete they should be.

@benkuch and @chobbs I agree with both of you. Spud Web, Mugsy Bouges and even closer to home Chris Spealer. I got the chance to see Speal do Fran under 2 minutes with ‘butterfly pull ups”. Talk about someone that does not see his genetic make up as a limiting factor. Grab someone with such drive, discipline and passion and they will be a force to be reckon with.

Last but not least I agree and disagree with @menacedolan Coordination is a limiting factor until the athlete learns how to relate and deal with body awareness and the task at hand. Once their mind and body figure out a way to put 1,2,3 together in that sequence it’s not a limiting factor anymore.
February 13, 2016 at 10:46 am in reply to: Week 2: Activity A #325

Harry
Participant

<iframe src=”https://www.youtube.com/embed/aM-KBLuscx4″ width=”560″ height=”315″ frameborder=”0″ allowfullscreen=””></iframe>
February 13, 2016 at 10:45 am in reply to: Week 2: Activity B #324

Harry
Participant

The UAP starts at 4:30. I’ve tried to edit that video and the program that I downloaded is not working. Still learning! :D!
<iframe src=”https://www.youtube.com/embed/aM-KBLuscx4″ width=”560″ height=”315″ frameborder=”0″ allowfullscreen=””></iframe>
Thanks!
February 13, 2016 at 4:29 am in reply to: Why I Do This Job #321

Harry
Participant

Empathetic, caring and honest coaching changes life. They are lucky to have you around Chad! Well done!
Author

Posts

Viewing 15 posts - 16 through 30 (of 51 total)

← 1 2 3 4 →