Hashan Jayathunge
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As a teacher and athletic trainer.
12/08/2024
Bro came a long way in life 👑❤️
Similar exercise, different intentions, different outputs
Every athlete needs to train these 4 aspects: Strength, Speed, Stability & Power.
You dont need 10 different exercises or equipments to development each of these
All you need is the right methods & intentions.
👇🏽Here's what you need to know when training these 4 aspects:
01. Strength
- Lift heavy weights
- Focus on moving the weight from point A to B with strict form
- 70-90% of your one-rep-max (1RM).
- 3-6 reps range
02. Speed
- Lift light weights quickly
- This trains your muscles to contract more rapidly, leading to improvements in the rate of force development which helps improve speed
- Start with 30-40% of your one-rep-max (1RM)
- 3-6 reps range (to maintain a high level of intensity)
03. Stability
- Offset load on one side
- Challenge the core, lower back and other areas to balance and control your body from tilting
- Lower load with higher rep range (10-12 reps)
04. Power
- Explosive lifts
- Focus on moving the weights as fast as possible with proper technique
- Use med-heavy load to stimulate maximal power production
- 3-6 reps ranges
Save this for your next session. Cwfitnesss
24/01/2024
You can't have one thing without the influence or influencing another
Landing positions, structures, stances, mechanics and so on are what's critical
-mcinneswatson
21/01/2024
How to figure out plyometric landing volume
-mcinneswatson/plusplyos
This type of exercise provides an intense full-body workout and can be used to develop explosive power, strengthen the posterior chain, improve coordination and balance, develop core strength, and increase overall functional fitness. They are a great way to build strength and power all over your body. Learn this.
08/07/2023
Breathing when lifting heavy, Lifting Belts & Performance
When lifting heavy weights, especially during exercises such as the squat and deadlifts, the diaphragm and pelvic floor muscles work together to increase the pressure within your abdomen.
This is commonly known as the 'Valsalva maneuver', which involves taking a deep breath and holding it while contracting your core muscles, which results in an increase in IAP (Intra-abdominal pressure).
But why do some lifters use belts?
The lifting belt acts as an external brace that helps to contain the IAP, and create a more 'stable' environment: this results in a greater feeling of security and reduced feeling of effort during the lift, which allows the lifters to move weights at faster speed.
"...But the belt doesn't recruit your core muscles, and there certainly are some contraindications!"
Contrary to popular belief, the use of a lifting belt does not negatively affect the recruitment of your core muscles, and additionally, the use of a lifting belt does not have negative effects on hemodynamic variables such as blood pressure and heart rate either.
While the benefits are not associated with increases in strength, some modest, positive effects can be seen with its use. It's not mandatory, but in case you find it beneficial, the use of a lifting belt can work great! *an excerpt.
What do you think?
Explosive Session To Develop: Speed, Jumping, Explosive Power, and Eliminate Muscle Imbalances
Here's how his explosive sessions go. We focus on specific things. For Ex:
Ex 1: Focus is on transferring that light weight as fast as possible in the vertical plane. This develops velocity, and speed
Ex 2: Focus is on taking out that eccentric load, and developing concentric strength within the lower body. This develops power and the ability to produce force
Ex 3: Focus is on absorbing and producing force single legged. Emphasis on absorbing thought. Look how controlled he is upon landing.
Ex 4/5: Focus is on powerful and QUICK extension of the hip, while controlling the body at the top (core and hip stability)
video excerpt from adonis harrison.
From the moment you sustain a hamstring strain, to the day you return to sport, can take anywhere from 1 to 6 weeks or longer depending on the severity of the injury, sport position, goals, etcetera.
There might be a slight advantage to starting rehab exercises early and performing them within a certain pain threshold since this has been shown to be "safe and may allow earlier exposure to and progression of beneficial stimuli" (Hickey et al 2022).
Regardless, the main exercises will consist of hamstring-specific strength and a progressive running protocol which you will perform simultaneously on alternating days, 2-3x/week.
Based on the function of the hamstrings, mechanism of injury, and associated deficits following a hamstring strain, strengthening exercises will primarily emphasize 2 things:
•Eccentric knee flexor strength.
•Hip extensor strength at moderate to long muscle lengths.
Both of which will include double and single-leg variations at a high intensity.
Shown are some hamstring-specific exercises.
Excerpted and edited.
07/03/2023
Core muscles? They're probably more than you think!
The core muscles, are very often confused for "the abZ bruh", but in reality they include the pelvic floor muscles, the transversus abdominis, multifidus, internal and external obliques, re**us abdominal, erector spinae (sacrospinalis) especially the longissimus thoracis, and the diaphragm.
The lumbar muscles, Quadratus Lumborum (deep portion), deep rotators, as well as cervical muscles, rectos capitis anterior and lateralis, longs colic may also be considered members of the core group, while minor core muscles include the latissimus dorsi, Gluteus Maximus, and Trapezius.
So yeah, when it comes to strengthening your "core", simply doing crunches won't cut it.
In the following posts, we'll dive into the core muscles specifically, and see how each one of them works!
Stick around for more core information, and maybe new exercise ideas!👀
TAG somebody who needs to see this!
excerpt
30/12/2022
“One day, I hope we can play football together in the sky” - Pele’s message after Diego Maradona died in 2020.
Enjoy your game, legends🙏⚽👑
Rest in peace🏳️
Ankle Stiffness Progressions.
These progressions happen every 1-2 months, not all in one day.
1.Depth Drops
2.Drop Jump (reactive)
3.Depth Jump (power & reactive)
4.SL Drop Jump (reactive)
Depth jump variations are super beneficial, but also shouldn't be done too early on in athletic development. They are tough on the central nervous system and use them sparingly to stimulate, not annihilate.💯
Share this with someone who needs this. adapted from , edited.
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