Adaptation – Speed and Strength

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My previous post on adaptation as about getting the technical moving parts going in the right directions.  Now we have to consider the nervous system for speed and the muscular system for strength.

Einstein is quoted as saying “Make everything as simple as possible, but no simpler.”

I have a friend who trolls the ‘net’ for advanced techniques and wants to know how to train for a ‘new’ energy system.  I had years of that at Uni on glycolitic pathways and Crebb’s cycles and such, but when you get on the track without the full laboratory of testing equipment it doesn’t mean a thing. Let’s hear it for common sense.

Muscles are for strength.  The nervous system is for speed.  Do not mix them up.

By that I mean don’t try to improve your speed with weights and don’t try to improve your strength with speed.

strength in the gym, speed on the track.  How else can I say it????

Strength – absolutely.  Thirty minutes in the gym three days a week.  Warm up on the rower, 3 to 4 mins.

Dead lift, Bench Press, Oblique pulleys, Chins.  Find your 3 rep max for the first two (DL & BP) and when that gets easy add 10kg and go back to 2 or 3 reps.  For the other two build up to 10 reps then add weight (not reps).

This type of ‘lifting ‘ will strengthen muscles, tendons and ligaments in proportion and prevent injuries.

Speed – absolutely.  I am a short to long fan.  When you can run 10m flat out increase to 20m etc.  Have a long recovery between reps so you have a fresh nervous system each run.  Do a lot of agility drills as well to keep joints, ligaments and tendons up to the challenge.

Finally on adaptation;  don’t tell the academics this, but periodisation is crap.  Building your systems (flexibility, strength, speed and endurance) on a daily and weekly basis is a natural way for the body to improve proportionally.

If you train at 80% continually and ramp up three weeks before a major event you will be in a high state of fitness without ‘burning out’ or having overload injuries.

Remembering Wolffe’s Law, “The body will adapt to any reasonable challenge.” (my translation).

Adaptation and Biomechanics

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“But Da, kids know how to run.”  A quote from my 7 yr old grandson when I told him my ‘occupation’.

Unfortunately kids don’t know how to run and my job is to correct that.  And so to bio mechanics, or what are all the body bits and pieces supposed to do.

Basically, during a sprint, we have to apply a force to the ground to get an equal and opposite force reaction.  Simple physics.  Disregarding wind resistance the only opposing force is gravity.  If we apply our force straight down we go up and down.  If we lean forward and push we are using gravity to help us move forward.  Imagine balancing a long stick in the palm of your hand.  If you keep it upright and balanced it wont move, but as soon as it tilts forward you have to start moving with it. (force application).  If you move fast enough you can maintain that angle so you have force + gravity =speed.

We need to harness this equation with our body angle when we run.  Different body angle at different speeds.  We have to develop power to control the most acute angle (starting) and technique to control our power output through the race.

Let’s look at our body as three parts of a whole, torso (hips to shoulder), limbs (arms and legs) and balance (head and neck).

Our torso needs to be strong, core strength, to counter the cyclic forces of the limbs.  The feet are going to travel through a rotation coming off the ground, folding heel to butt, swinging through above the opposite knee and extending straight until coming in contact with the ground again.

With the arms locked at 90 degrees at the elbow the hands do a quarter circle from the hips to eye level in the same time it takes for the foot to do it’s complete rotation.  The hand is at the hip, starting upwards as the foot drives off the ground.  Get this right in ‘tempo’ runs (50/80%) and your technique is 3/4 done.  The most common mistakes are; not allowing the hands to reach eye level and not having the feet recover higher than the opposite knee.  And of course a balanced head.

And that’s why we DO DRILLS

Psychology is Physiology

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Psychology is Physiology.

via Psychology is Physiology.

The EFT Family – Coach/Athlete Friction

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[Substitute Coach/Athlete for Student/Teacher]

Student/Teacher Friction

David entered the discussion, “We have a children’s residential psychiatric facility. One day one of the teachers came to me and said “Do something with this boy…he can’t come back to class until he settles down!” The teacher and boy were obviously furious with one another and the air was electric with the mood.
“Jason” quickly related that the teacher had been “an ##**!!” and he hated him. But didn’t want to miss school and get behind on his work. I mentioned that I had been learning a very simple but rather strange technique where you tap on acupuncture meridians to help calm yourself down. The boy agreed he would like to try it.
We tapped on “I hate the ##**!!!” for one round. He stood up and cracked every joint in his body and said he was feeling much better. He still had rating of 3. So we tapped one more round on “still some upset with the teacher”. On the completion of that round he announced he felt perfectly calm and was ready to go back and debrief with the teacher.
We did and he managed to be polite, assertive and calm throughout the discussion – even though the teacher was still rather charged in his negativity (I offered later to tap on him but he was not willing). Jason returned to school and managed the next 4 hours without incident.
During the tapping and related discussion Jason admitted that the teacher reminded him of his very controlling father. Since I was not his main worker I did not get into that layer of the problem but suggested he could work on it later using the same technique.

Sport Cheats

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Based on the Internet games cheats, I have decided to “label” my FB Page “Sport Cheats”

I am in the process of setting up my Page,

which maybe what led you to this blog.

I am now available for consultation,particularly focussed on Athletes (but of course we can all do with alittle help)

If I didn’t mention it before I have nearly 40yrs background in sport and coaching and a Degree in Sport & Exercise.

I also compete sucsessfully in Masters events on an International basis.

Couple this to Master level in NLP plus EFT and Clinical Hypnosis means I can put together a package to assist

you in maximising your desire to suceed in your chosen sport.

Keep watching this and other blogs for a wealth of information.  And if you want to personalise it give me a call.

I will answer your comments.

The Elusive “Zone”

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Every Athlete wants to access the “Zone”, that perfect state of mind in which they can create their best performance.

This is the state in which the athlete separates mind from body to allow the body to function automatically at the highest skill level whilst the ‘mind’ looks on and manages external environment.

Ten steps to achieving the “Zone”.

1.  Achieve full physical relaxation.

There are so many ways to do this from simple breathing exercises to meditation.

Determine your most chosen preference, seeing, hearing or feeling.

Seeing (or visual) just means forming a picture in your mind of a soothing picture or scene where you can relax and enjoy the moment.

Hearing (or auditory) is listening to relaxing music or imagining it in your head.

Feeling (or kinesthetic) can be anything from controled breathing to progressive muscle relaxation.

Let’s try a sample of each;

Imagine a place where you can be totally at ease, safe , secure, with friends or alone.  Explore all facets of your ‘sanctuary’ and immerse yourself in the atmosphere.

Put your earphones on (real or imagined) and listen to soft, gentle music or sounds.  Imagine yourself playing various instruments along with the other performers.  Realise that you can be a whole orchestra in your head if you want tro be.

Be aware of all the muscles in your body, starting from the scalp to the toes.  Tense and release each muscle all the way down.  Tensing up on the in breath and relaxing on the out breath.  Finally tense all the muscles at once, then let them all go.  As you relax deeper and deeper check that all the muscles are letting go.  Lay there and enjoy.

Trying to relax in the middle of pandemonium can be quite difficult ( and maybe not a wise thing) but taking small steps in that direction is easier than trying to jump from anxiety to calm.  Just try to think of a ‘better’ thought.

Three things to think about;

Where would you love to be.

Who would you love to be.

What would you love to have.