PLANNING FOR 2019 PART 4

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 - Romanian deadlift program...block 1 - 4 x 3 x 6sec eccentric reps @ 80%...block 2 - 4 x 3 x 3sec isometric reps @ 80%...block 3 - 4 x 3 accelerated resisted concentric reps @ 80%...block 4 -  4 x 5 staggered stance, accelerated resisted concentric reps @ 55 – 80%...block 5 - 4 x times sets staggered stance oscillary isometric reps @ 55%...in peak week use 80% 3 days out and oscillary @ 50% the day before

·     - Bondarchuk do 1, 2 or 3 day programs and run them until peak x 20 – 40 sessions in total

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      - Frans Bosch says that in order to stabilise an athlete you must destabilise them because in order to get perfection you must seek out their imperfections through variation of environment...for variation you can change environment (location), task (foot placement) or the organism (induce fatigue) and the overlap also needs to be different all the time but small

·     - Frans Bosch  also says that toe off involves knee/hip extensors and also hip abductors so that the free/swing side of the pelvis is elevated during toe off and this abduction requires a great deal of strength and does not occur in a double leg toe off...the elevated pelvis in the single leg toe off position is called the hip lock position

-     - Frans Bosch exercises (got a hundred of these!)

      - Bilateral lifts minimise lateral chain use to hold the stance leg in place and the better the runner the  more the stance leg runs vertically up the side of the body

·     - Hip  hike progression

·     - Hurdle skip over hip hike variations 

·     -  Halo exercise is a skip while doing small plate circles per step...the point is not to master this specific exercise but to use it to make your sport exercise sharper, easier and better

·     -  Booms progression 

·     - Ankle/foot action progression 

·     - To perform a foot assessment test big toe lift then other toes lift...if you fail do seated toe lifts and progress to standing

·     - Low Squat Ankle Jumps