PLANNING FOR 2019 PART 8

- 1st Step/Foot Overload exercises include low step drop into sprint, low step lateral drop into sprint, low step drop to heiden to sprint, low step drop into lateral sprint, low step lateral drop into split squat landing into sprint and facing sideways low step drop into split squat landing into sprint

- Reactive Strength Index can assess early overreaching as contact time is the 1st thing to go when you fatigue...the 5 jump test tells you how you can display force quickly as well as neuromuscular fatigue...a quad dominant athlete will have good vertical jump and poor 5 jumps where a posterior chain dominant athlete will have the opposite

- Stimulation session: 5 x 4 @ 40% w/ 3mins rest 24hrs pre-competition

- Max strength, or close to, can hang around for ages so focus on technical reserve as choking comes from a loss of technique...strength will be there for you all the time but you can only perform when you have the technique to get the most out of it...create it by dialling in technique so much that you can replicate it in any situation

- When training strength aim to exert the highest possible forces in less than 150ms

- Eccentric progression is general prep phase / slow eccentric / overloaded eccentric / overspeed eccentric / ballistic / competition taper...use a schedule of 2 weeks on/1 week off for the most part

- Swissball pec deck exercise 5 x 1min isometric, 60secs rest x 6/week...start at 20secs and add 5secs every 3rd day then work up to 100secs...squeeze glutes at the same time

- The last rep of a max effort set (3rd rep of a 3rm, 5th rep of a 5rm etc) is the same velocity of a 1rm 

- Range of motion with isometrics: builds stability and motor control in specific ranges of motion, applies force through tissues to promote adaptation and reduces neural guarding that holds back range of motion...find the range of motion that needs to be increased – put the body in the end range of that range of motion – contract the muscles to pull away from that end range then push into further end range of motion through breathing x 5 – 10secs and repeat...if you have capsular or joint restrictions that go beyond neural reflex loops then you might not see immediate change but rather you'll need to repeat multiple times/day to get a change...don't push to pain and work only in the range of motion prior to pain...start with a low relative effort

- Velocity based training: a change of .04m/s is related to a change in strength of 2 – 3%

- For hypertrophy you need to exhaust type 1 fibres first which makes it hard to access type 2 so pre-exhaust them with 1 x max reps @ 20%

- Bench press cns primer: fast seal jack x 3 – 5 / explosive bent over medicine ball throw into floor x 3 – 5  x 2 – 3 sets with 30 – 45secs rest

- Deadlift cns primer: fast jack x 3 – 5 / overhead slam x 3 – 5 / low box depth jump to long jump x 1 x 2 – 3 sets with 30 – 45secs rest

- Squat cns primer: alternate medicine ball side slam x 2 – 3 / depth jump x 1 x 2 – 3 sets with 30 – 45secs rest

- Upper body cns primer: fast jack x 2 – 3 / fast seal jack x 2 – 3 / bent over medicine ball throw x 2- 3 / overhead slam x 2 – 3 x 2 – 3 sets with 30 - 45ecs rest

- Lower body cns primer: rotational medicine ball throw x 2 – 3 / vertical to horizontal jump combo x 1 x 2 – 3 sets with 30 – 45secs rest