A typical problem that I come across on a daily basis is the difference between hip extension and lumbar extension during various exercises. Many athletes I work with don’t understand this difference during exercises such as the weightlifting movements, dead lifts, and pull throughs. In his book Ultimate Back Fitness and Performance (2004), Stuart McGill states that the athlete should manage high torque with minimal spine bending velocity. The power in the athlete comes from the hips, not the back.
He goes on to state that focus should be the lumbar spine being locked into a neutral position and the extensor stress placed on the hips. The hips should be thought of as a hinge where explosive hip extension creates vertical projection of force on the bar. Drechsler (1998) states that during the fourth phase of the pull, the bar describes a forward arc as the combine center of gravity of the bar and athlete shifts toward the toes of the athlete until, ultimately, the bar finds a nearly vertical direction. The body assumes a straightened position with the entire body generally having a very slight backward lean.
One solution that McGill recommends is to elevate the bar to blocks to reduce the load on the back since many athletes are not “qualified” to attain the proper initial set position (McGill, 2004). Another simple solution is to slow down and teach proper technique. Many athletes are so concerned with what weight is on the bar, not necessarily how they are doing the movement. As a coach it is my responsibility to determined when the load can be increased, it is not the athlete’s.
Other things I try and do are teach the vertical jump and vertical medicine ball throws prior to placing a bar in the athlete’s hands. This way I can begin teaching the concept of hip extension before I add weight into the picture as well as giving the athlete a reference point when I begin to teach the clean. I also use cues such as jump your hips through your head, or jump to the ceiling to reinforce the vertical bar path.
Drechsler, A (1998). The Weightlifting Encyclopedia, A Guide to World Class Performance. A is A Communications; Whitestone, NY p27
McGill, S., (2004). The Ultimate Back Fitness and Performance. Wabuno Publishers; Waterloo, Ontario p302-307
Monday, September 28, 2009
Tuesday, August 25, 2009
Lenaburg Training Cycle
Brett Lenaburg is one of our coaching assistants as well as being an accomplished Junior Raw Powerlifter. He holds the national squat record in the NASA Jr. Raw 240 class. He also holds state records in the squat and bench in several weight classes. In this post and several to follow I will detail his training cycles as he prepares for his upcoming meet in November.
Brett began his preparation period with a 25 week macrocycle. The goal of this macrocycle was to set the National Jr. and Open/Pure Raw record for the Squat in the 220 weight class. In order to break up the training cycles we scheduled a mock meet half way in-between. The first 10 weeks emphasized a high volume of training in order to set a solid base for the second 12 weeks of training. During the first 10 weeks Brett performed 2,160 lifts >60%, using 32 variations of the competition lifts. The weekly volume was varied from 15% of the total mesocycle all the way up to 35%. The intensity was structured in such a way that 10% of his lifts were in the 50-60% range, 25% in the 60-70% range, 35% in the 70-80% range, 25% in the 80-90% range, and 5% in the 90+ range. The training cycle culminated with Brett setting PR's in all three lifts as well as his total.
The transition period between the two cycles lasted 2 weeks and was highlighted by a large reduction in loading. The goal during the transition period was to allow Brett's body to recover from the heavy loading, to make sure that his body weight remained close to 220 and that his general work capacity was elevated to prepare for the next cycle of specific work capacity development. Brett performed extended dynamic warmups, body weight circuits, light plyometrics, and 200m runs.
The next 12 week stage began with another cycle accumulating the training load. The goal of this cycle is to continue to raise Brett's work capacity and address specific weak-points while using variants of the competition lifts. The loading will be primarily in the 60-80% range with a high volume. The first two weeks came from an idea from Mark McLaughlin and Landon Evans at PTC. Brett performed glycolytic and oxidative squats and benches. During the glycolytic session Brett performed 4 sets to partial failure using a 70% load with 60 seconds rest between sets. The oxidative session was characterized by 4 sets of 30 seconds (time under tension) with 60 seconds rest between, using a 30-40% load. The glycolytic session was performed first with a 6 minute recovery prior to the oxidative session. Squats and benches were performed on separate days. The following videos show both a squat and bench session.
Brett began his preparation period with a 25 week macrocycle. The goal of this macrocycle was to set the National Jr. and Open/Pure Raw record for the Squat in the 220 weight class. In order to break up the training cycles we scheduled a mock meet half way in-between. The first 10 weeks emphasized a high volume of training in order to set a solid base for the second 12 weeks of training. During the first 10 weeks Brett performed 2,160 lifts >60%, using 32 variations of the competition lifts. The weekly volume was varied from 15% of the total mesocycle all the way up to 35%. The intensity was structured in such a way that 10% of his lifts were in the 50-60% range, 25% in the 60-70% range, 35% in the 70-80% range, 25% in the 80-90% range, and 5% in the 90+ range. The training cycle culminated with Brett setting PR's in all three lifts as well as his total.
The transition period between the two cycles lasted 2 weeks and was highlighted by a large reduction in loading. The goal during the transition period was to allow Brett's body to recover from the heavy loading, to make sure that his body weight remained close to 220 and that his general work capacity was elevated to prepare for the next cycle of specific work capacity development. Brett performed extended dynamic warmups, body weight circuits, light plyometrics, and 200m runs.
The next 12 week stage began with another cycle accumulating the training load. The goal of this cycle is to continue to raise Brett's work capacity and address specific weak-points while using variants of the competition lifts. The loading will be primarily in the 60-80% range with a high volume. The first two weeks came from an idea from Mark McLaughlin and Landon Evans at PTC. Brett performed glycolytic and oxidative squats and benches. During the glycolytic session Brett performed 4 sets to partial failure using a 70% load with 60 seconds rest between sets. The oxidative session was characterized by 4 sets of 30 seconds (time under tension) with 60 seconds rest between, using a 30-40% load. The glycolytic session was performed first with a 6 minute recovery prior to the oxidative session. Squats and benches were performed on separate days. The following videos show both a squat and bench session.
Friday, July 24, 2009
NFL-veterans Levi Jones and Barry Garder train at TTP
Former ASU walk-on Levi Jones comes to Triple Threat Performance to prepare for the upcoming NFL season. Levi Jones was the 10th overall pick of the 2002 draft by the Cincinnati Bengals and for the next 7 seasons he was the starting left tackle. He is currently the most sought after free agent left tackle in professional football and is waiting for the right situation before he signs with a team.
He is joined by his training partner, Barry Gardner, a walk-on standout at Northwestern. At Northwestern Barry become the second all-time leading tackler in wildcat history with 468 total tackles. He was an all big ten performer as a junior, a second team all-america, and a first team all big ten academia selection, then as a senior he was a first team all america and first team all big ten. After his senior campaign Barry went on to become the 35th pick overall in the 1999 draft by the philadelphia eagles. He followed four seasons with the Eagles by signing with the Browns and after two seasons in cleveland he moved to the Jets an finally finished his career in New England.
Both Levi and Barry bring an exceptional commitment and intensity to their training. It is easy to see why these veterans have both spent seven-plus years in the NFL. The goal of the initial phase of their program was to correct movement imbalances and to rehab pre-existing conditions from the prior season. Structural balance and aerobic capacity was also a key priority. The second phase emphasized anaerobic capacity, anaerobic power, and aerobic capacity. This was accomplished through strength training, speed training, jump training, and med-ball work.
He is joined by his training partner, Barry Gardner, a walk-on standout at Northwestern. At Northwestern Barry become the second all-time leading tackler in wildcat history with 468 total tackles. He was an all big ten performer as a junior, a second team all-america, and a first team all big ten academia selection, then as a senior he was a first team all america and first team all big ten. After his senior campaign Barry went on to become the 35th pick overall in the 1999 draft by the philadelphia eagles. He followed four seasons with the Eagles by signing with the Browns and after two seasons in cleveland he moved to the Jets an finally finished his career in New England.
Both Levi and Barry bring an exceptional commitment and intensity to their training. It is easy to see why these veterans have both spent seven-plus years in the NFL. The goal of the initial phase of their program was to correct movement imbalances and to rehab pre-existing conditions from the prior season. Structural balance and aerobic capacity was also a key priority. The second phase emphasized anaerobic capacity, anaerobic power, and aerobic capacity. This was accomplished through strength training, speed training, jump training, and med-ball work.
Thursday, July 23, 2009
Welcome
Welcome to the Triple Threat Performance Blog. Triple Threat Performance is located in Tempe, Arizona and it is the Southwest's Premier State of the Art Training Facility. The primary goal of TTP Tempe is to continue to provide its cliental with the best training services in Phoenix, Arizona. This is accomplished by hiring a world class team of coaches that will provide a consistent, competitive, and sport-specific training environment that challenges each athlete mentally and physically. Each training program is individually designed to improve the performance capabilities of each athlete and contribute to their short and long term goals. All programs emphasize movement-based training built on a foundation of scientifically proven principles that are effectively periodized to prepare each athlete for optimal performance during their competitive season.
The goal of this blog will be to provide you with nutrition, fitness, and athletic training information. This will be accomplished by uploading various training programs that our clients are currently on, by uploading video of exercises and training sessions, and by uploading research based training and nutrition articles. We hope that you will subscribe to our blog and actively participate in discussions.
The goal of this blog will be to provide you with nutrition, fitness, and athletic training information. This will be accomplished by uploading various training programs that our clients are currently on, by uploading video of exercises and training sessions, and by uploading research based training and nutrition articles. We hope that you will subscribe to our blog and actively participate in discussions.
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