Row variation – The Variable Load

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The Variable Load Effect. Most of our Posterior Chain Exercises are done with a Variable Load component. Whether we are implementing a cable exercise, a Prone Row, a Landmine Row, a Jammer Row, a Seated Row, and/or a High Row, we have success with setups that account for band attachments. Occasionally we will add in chains (example a Prone Bar Row) – but Bands are typically our preference. This accommodating resistance factor is essential to complete Posterior Chain development.

Note in the first exercise, the Prone Row has a double band attachment on the lever. This will increase the load throughout the concentric part of the row (the lever gets heavier as the lever moves closer to the chest).

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Resisted Sprints – Strength/Power Continuum

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Since there is so much activity in this group (and on the Members Only Website discussion board!) with the concepts of Resisted Sprints, we figured it might be appropriate to share clips of this live session.

Note that the “Strength/Power Endurance Continuum” focuses on resisted work that is less specific (Strength, on the left side of the Continuum) and more specific (to the right).
This sequence shown here is one of the THE MOST SPECIFIC, and is placed on the far right side of the Continuum within the Periodization cycle of sprint capacity work. WHY?? The Vertimax Raptor provides very LIGHT resistance – so the body lean, foot strike (with respect to the center of mass), AND the overall ground contact time is very similar to a free sprint (no resistance).

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Hip Abduction Sequence to Multidirectional Speed and Trunk Integration

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Hip Abduction is one of the most important functions of the LINK between lower body function and Integrated Trunk/Spine systems. Maximizing the threshold of lower body functions is ESPECIALLY important with regards to all Movement, Agility, Speed, and Specificity of training. The threshold needs to be maximized by super-setting (complexing) TECHNICAL and/or PLYOMETRIC drills that directly relate to the MUSCLE FUNCTION of the required motion. Since every change of direction (COD) involves certain levels of hip abduction function (eccentric loading AND concentric action), it is imperative that this action is implemented into all Movement protocols. In addition – hip abduction is directly related to Trunk/Spine high level function – especially isometric threshold of trunk lateral flexors and trunk rotators. Both of which are crucial for optimal Movement training.

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Trunk Isometrics to Advanced Movement Progressions

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This detailed coaching video demonstrates various technical drills to complex with advanced movement mechanics during training cycles.  Plyometrics and Footwork drills are great technical drills to complex with full speed movement and sprinting.  However, TRUNK ISOMETRICS at basic levels enhance the plyometric, footwork, and overall technical mechanics.  It's a good idea to set that base of threshold of trunk isometric strength to maximize performance on technical drills.  It's also a good idea to complex trunk AND technical drills with full speed movement and sprint training.