Sorry for the delay in replying since I’ve lost home web access recently.
To Coach Davies:
As mentioned in a previous reply I have good flexibility. Stability is an issue though as even my starting stance, for both football and sprints, feels unstable. Furthermore, my technique on lunges, even unweighted is poor, often losing balance. This has been the case since I had major knee surgery in '97. As I said though, at high speeds this balance problem goes away which is odd. I have read correct starting procedures for the sprints however. If it is of any use my 3 point start is worse than my 2 point despite much practice.
That is interesting about the EMG studies. Can you provide a link to that info? My glutes do seem to take quite a bit of the strain in squats. My ass is definitely bigger than my hams or quads. I’m guessing a hurdler stretch would stretch the hip flexors out well and I am pretty adept at them. My sprint programs are a little disorganised compared to my weighttraining ones. I don’t really have a set way of integrating the two, e.g. when to do longer distance sprints vs when to do shorter work. In fact I’ve heard that Charlie Francis and John Smith (Maurice Greene’s coach) use different protocols, the former employing shorter distances at first, and the latter progressing from speed endurance work to speed work.
I’ve always felt my legs were strong for their size but remember that at heavy weights my back takes over as evidenced by me losing my back arch on the squat and deads. Plyometrics is something I haven’t used much due to ankle/shin problems and was something I plan to slowly incorporate in a few months time. have you used them yourself? What results did you get? I’ve read they are only really for elite athletes and most people would be better off training RFD with Olympic lifts. What do you think?
Great advice about the high pull, I’ll definitely give that a go. Because of my wrist any movements which force the wrist into extension are out which is why my lower body work is so basic. I’ve never really done heavy good mornings since my back is usually tired after squats and deads, but also because it is such a strong point already I feel I’d be better off doing extra ham work. What do you think about my rationale? I’m not sure stability balls will address my problem since they require keeping still on a moving object whereas my problem is poor stability on a stationary object,i.e. the ground. I did use one as part of my rehab and all I really notice was an improvement in my ability to stay on one. I still had a problem with lunges.
P.S. Before my knee injury in '97 (I tore my acl,lcl,bicep femoris tendon and ilio-tibial tract), I had no problem with lunges.
Hey man thanks for the info. My vertical jump is nothing special at all, only 25 inches if i was being honest (although when I was tested by an NFL europe team I made sure to stand away from the wall when asked to reach my highest point which led to a couple more inches on my jump:)). I’m no young guy though. I’m 25. My max dead was at age 20 and I hit 508lbs but with a ridiculously rounded back. I could probably do more now with similarly piss-poor technique but since I’m not a competitive powerlifter why risk it. Using good form I can deadlift about 475lb now and hit about 5 reps with good form at 410lbs with a reverse grip and no straps.