Danny O’Dell’s
Explosivelyfit Training News
Strength and power knowledge
Strength and power knowledge
15-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.
This is the final
installment of the series. It ends with the use of stretch bands and a summary.
• Jump stretch
bands attached overhead so the bar becomes lighter as it approaches the top of
the lift.
Summary
The use of several
different pieces of equipment can aid in developing this ingredient of
concentric speed and are invaluable to the 'over-speed developmental' process.
• Jump stretch
bands
• Surgical tubing
- see cautionary notes in Appendix A
• Quick weight
release apparatus
• Rubber chest
pads
• Rubber cushions
on the bar
• Tight elbow
wraps
• Smith machine
throws
• Medicine ball
drops
The Flex Bands® come in
various strength sizes and are graduated according to their description and
color.
• Mini band - 25
pounds per band
• Light band - 50
pounds per band
• Monster mini -
35 pounds per band
• Average band -
75 pounds per band
• Strong band -
100 pounds per band
• Monster band -
200 pounds per band
When using a Flex band®
the use of a 'larks head' knot works well to secure the band around a solidly
attached chin-up station bar or power rack top. Or, you can just loop it over
the bar; just make sure it does not come off the bar at the top of the move when
the weight is unloaded.
Appendix A
An excellent book
entitled "The Scientific and Clinical Application of Elastic Resistance" by
Phillip Page and Todd S. Becker is devoted to the use of elastic resistance
devices. This book is available through Human Kinetics publishing.
If you do decide to use
elastic resistance, then here are a few precautionary notes on the use of the
rubber tubing or rubber bands:
• Avoid using the
bands or tubing if you have long fingernails
• Take off your
jewelry, or other sharp things you may have on your body
• Always check the
condition of the tubing and bands before every use. Check for tears, abrasions,
and wear. Replace if any of these conditions are noted. These implements can be
very dangerous if left to decay. At the stretched out position, if they break,
they can come flying back in a violent manner causing injury to you
• Always check the
connections at the points of attachment before using the tubing or bands
• Wear good eye
protection while using the tubing or bands
• Do not stretch
the tubing or bands more than 300% longer than their normal resting length to
help prevent them from breaking
References
1. Science of Sports
Training, Kurz, T. Stadion Press 2001
2. Soviet Training
and Recovery Methods, Brunner, R. and Tabachnik, B. Sports focus Publishing,
1990
3. Therapeutic
exercise for athletic injuries, Houglum, P.A. Human Kinetics Publishing 2001
4. Science of Sports
Training, Kurz, T. Stadion Press 2001
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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