Danny O’Dell’s
Explosivelyfit Training News
Strength and power knowledge
15-June-2009
ISSN:
1550-2643: Library Of Congress,
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Topic discussed:
Attacking your sticking points
The speed of the bar is
vital to lifting success. Rapidly pushing past the sticking point in the lift
with a fast traveling bar can contribute to a higher total load. Yes, I am
talking momentum here. To get this blazing speed, train using your known
strengths to develop it. Of course, you will still have to work on your weaker
areas but not exclusively. If you are not training fast, you are missing the
boat.
Here are a few
strategies to increase your bar speed
Sensory stimulation
Auditory stimulation set
at the predetermined bar speed. Each should be loud enough to be heard during
the lift:
• Beeps at a
faster than normal movement cadence
• Whistles blown
at the top or bottom of each repetition
• Metronome set at
varying training speeds above normal
• Music with a
certain beat that is comparable to the speed desired with the bar
• Cadence
counting, i.e. one, one thousand and one, two, two thousand and two, or one,
two, three, four….This is effective as long as the count is consistent and at
the right cadence or rhythm for the lift. We are talking speed here so the coach
has to pay strict attention to the spacing of the numbers and not let the motion
of the bar affect the counting rhythm.
Sight
• Flashing strobe
light - beware of seizures or headaches at the different frequencies. Caution -
each of your lifters to notify you if they experience any type of adverse
reactions to the light. Be prepared to administer to any reaction. This light
has to be visible, but not blindingly, to the lifter throughout the entirety of
the lift. Do not direct it into the lifters eyes at anytime. We are not working
on vision training now. This light must not affect other lifters in the gym.
• A video of the
lifter moving at a slightly faster rate that is visible to the lifter during the
lift. Move the speed of the lift up just a bit but not so fast that it turns
into a cartoon show.
Tactile stimulation
• Body taps or
touches - have a coach tap the lifter in a non-lifting area of the body at a
specific rate necessary to increase the lifters repetition rate
• Ball presses the
bar hits the ball and goes rapidly upward. Similar to board presses but with a
forgiving surface, that allows a rapid rebound rate. Heavy sponge rubber,
spring-loaded boards make up a training tool that allows the bar to be lowered
then 'sprung' back upwards with a flourish
• Weight releasers
- begin with a lightweight to build speed up and mid way or at the sticking
point the bar catches extra pounds and carries them through to the lock out
• Vibrations set
to a higher rep speed at each pulse the bar should be at a certain point in the
lift:
o
Vibrate the bench
o
Vibrate the bar
More suggestions in the
next installment.
That’s all for this time. I hope your training is going well and wish you happiness in your life.
Stay strong, and remain passionately committed to your hearts chosen path.
By Danny M. O’Dell, MA. CSCS*D
I hope you have enjoyed this issue of the Explosivelyfit Training News. If you have any comments or suggestions regarding these articles, or any other aspect of the web site, please feel free to contact me at Danny@explosivelyfit.com
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