Danny O’Dell’s
Explosivelyfit Training News
Strength and power knowledge
01-July-2009
ISSN:
1550-2643: Library Of Congress,
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Topic discussed:
Attacking the 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.
Emotional stimulation
• Lifting next to
a person who is using a lighter weight
• Constant
encouragement from the coach about going faster
• Lifting next to
a person who has started out one half to one full repetition ahead and trying to
catch up to that person
Central nervous system stimulation
These are designed to
positively affect the nervous system by stimulating the body before the
competitive exercise. The tonic effect of plyometrics and jumping exercises
before performing the competitive exercise can act as a stimulant
• Jumping - push
up jumps from the floor up to varying height boxes and back down again
• Plyometrics -
from varying height boxes to the floor and back up again
Here are some methods
that can be used to increase the bar speed without additional equipment.
• Use a rapid
descent without crashing the bar on the chest. Make use of the pent up energy
from the eccentric contraction via the myotatic stretch reflex mechanism explode
the bar back up again
• The use of
thirty to forty percent one repetition maximum weight
• Partial range of
motion movements at the self determined sticking point
• Control the
weight at all times but as it nears three to four inches off the chest letting
it drop faster and then stopping it to make use of the stretch reflex. Be very
judicious in using this technique, as injury is always possible with a fast
moving bar at the end range of motion.
• Non-cable
controlled and non-counter balanced Smith Machine throws. Set the bench up
EXACTLY positioned for your bench press. Try out a few benches to make certain
it is correct for your groove path. Now load it with LIGHT weight not to exceed
10-20% of your one rep max in the machine. Now violently push the weight up and
let go of the bar - this is dangerous so pay attention!!! What you are doing is
eliminating the joints natural tendency to protect itself by braking the load
before it causes damage. Essentially, you are exploding throughout the entire
concentric range of motion. Now with the weight going out of your grasp you must
prepare to catch it on the way back down-do so just above your chest. Now push
violently back up and repeat the exercise by catching it again. Do five to six
sets of three repetitions. Take ample rest periods between each set so your
muscles are refreshed and ready to make another maximum speed effort
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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