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Monday, August 12, 2013

Training Idea's You'ver Never Heard Of Part 7 - How the Fast Get Faster


In my previous post we looked at force absorption and the positive implications it can have on improving performance because after all, the more force you can absorb, the more force you can put out.

In this post you can see that not only do you need to be able to absorb great force, but you must also be able to absorb it quickly.

Introducing overspeed eccentrics.

I'll use basketball as an example here because it's more practical but if we're both going for a rebound and go into our jumps at the same time, if I can get down into the eccentric portion of my jump, stabilise and get off the ground quicker then you, then it doesn't matter if you can jump higher then me because while I have rebounded the ball you're still on the ground.

The video below shows how we can implement this using swings which it suits better then most exercises because it's already explosive in nature.

The first exercise just shows a regular swing which puts a hard stretch on the hamstrings already so until you've mastered these, don't move to the more overspeed methods as you won't be able to stabilise the weight properly.

The second exercise is a band assisted swing which is looped under my feet which pulls the weight down making the eccentric faster and harder to control.

The third exercise is a partner assisted swing where they push down on the weight at the top of the swing again increasing the eccentric descent of the weight.

You'd want to use about 40 - 50% of your swing 5 rep max weight for the weight and do 3 - 4 x 5 - 8 reps after your warm up but before your main exercise (squats, deadlifts etc).

Overspeed eccentrics can be used for the upper body but you'll need some weight releases which are really only in actual powerlifting gyms. I don't have one so I've left them out and might get post something about them later.


2 comments:

  1. Nice one Troy, I use band resisted KB's extensively and would suggest that instead of standing on the bands try attaching them to a low point just behind you. Not having to stand on them to hold them down really allows you to get maximum hip extension into the swing. When you try it this way you will notice significantly less deceleration at the end of the swing. Seriously, try it, and try doing a swing without the band. You will almost certainly find you are now throwing yourself forward due to the extra power you are generating as you near maximum extension. Also stop filming in front of the sunny windows!

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  2. it's that quality melbourne sun in mid july!

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