1. Follow @dr.eddiejo
2. I’ve had a lot of people ask about pursuing aesthetics and athleticism together. I encourage them to put off bodybuilding at times, but they are often worried about losing gains. This research showed what observation has taught for a long time: you can get hypertrophy back and exceed previous levels quickly after taking a break.
3. I personally think there is a more general principle at play here. I believe taking breaks from a lot of things can actually help us get better at them in the long run.
Dillon does a good job here of producing backward foot velocity. Even though his body is moving forward the foot goes straight down into the ground on the first three contacts. It’s also contacting under the hip. Typically I see athletes have to slow down and be very intentional in order to do this, but Dillon was able to execute at full sprinting quickness.
#WhyBeSlow #Xceleration #TrackNation #JumpScience
Christian Coleman recently set the 60m world record (6.37) without lifting the top of his thighs to parallel at top speed. Do you think you should be lifting your thighs to parallel?
I’m not saying no one should. Some factors that should produce higher knee drive are (1) being faster (2) being shorter (3) being more explosively gifted and less strength based.
For a reference point, Coleman is 5 foot 9 and sub 10 in the 100. He must reach 12 m/s. Can’t comment too much on his force production abilities, but I suspect he has a combination of ridiculous explosiveness and high relative strength. Compare yourself to him. Should you be lifting your knees higher?
I turn 30 today. Should I hang it up? This is 30 inches to 30 inches (not intentional) with 0.24-0.25s of contact time. Where da bounce at? ————————————————
Biomechanics question. Within an hour after these jumps I was feeling soreness in a muscle that might surprise you. Can you guess which one?
Before Christmas I squatted heavy 5x per week for 5 weeks straight. After getting several rest days and not squatting in the last week I can feel myself recovering and getting explosive again. Tied my hang snatch PR twice recently and hit a new PR, 324, on btn jerk tonight. Also trying to get the approach jumping going again. Been a while. #JumpScience
Joe is an example of an athlete who has much stronger hip extension than knee extension. Because of this he will always shift into a position that fits his strength if possible. In the squat, he moves the bar forward til its above the front of the foot. So even though his knees are forward, the horizontal distance between the bar and his knees (the bar’s moment arm at the knee) is small. The bar has little leverage at the knee but a lot at the hip, so adding load increases de...mand on hip extension far more than on knee extension. —This type of squat is the product of the athlete’s architecture. We can work on increasing knee extension strength and try to improve technique, but honestly someone like Joe may never have an “ideal” squat where the bar stays directly over the mid foot. As long as his weight isn’t shifting to the front of his foot, and his spine stays at a safe angle, I believe that’s ok. But we have to acknowledge that his squats do not train knee extension strength to the same degree as some other athletes. So he needs extra quad work, and just doing front squats doesn’t really do the trick. Athletes like this find a way to shorten that knee moment arm even in a front squat. We have to add more constraints to the exercise. —Pic 2. Lots of heel elevation to allow forward knee movement. Hands behind the back, so the arms can’t be used as a counterweight to allow him to sit back. Then I tell him to keep his weight on his heels, meaning he’s keeping his center of mass far away from his knees to create a long moment arm. He found these surprisingly hard for body weight squats. —The last two pics are other ways to create high demand on knee extension. @ Xceleration Sports Performance Labs
2.26m high jumper @simonshj. Elasticity, coordination, rhythm. All valid things. BUT... side note... He squats 2.4 times body weight narrow stance, knees forward, to parallel. The man is strong! You don’t get athleticism like this without being a generally forceful athlete.
Kobe is in basketball season, so his training with me has been sparse. Last week after 20 days since the previous workout, his strength and power were down significantly. I told him basketball season shouldn’t be making him drop off like that unless he’s not eating enough. We got two good workouts in, and he started tracking his calories and getting close to 4K per day (He weighs ~150 lbs). A week later he’s like an entirely different athlete. ATHLETES GOTTA EAT!!