Just jump into it
Monday, June 08, 2009
By Alex Vasquez
Months, and years, ago I purchased all of the WGF DVD’s. These DVD’s cover proper core function, exercises to activate and ingrain proper core and glute movement patterns, and finally the integration of the movement patterns into complex exercises like the squat and lunge. The material is quite complex and boring, no offense guys, but very well put together.
Unfortunately integrating proper core function requires a very intrinsic personality. There is a lot of feeling subtle movements in the pelvis, hips, and the muscles which stabilize the pelvis and control hip extension. When examining which teams to attempt implementing the activation exercises and proper exercise techniques I chose Cross Country. First of all, they are very bright guys, they have a tremendous work ethic, they listen and accept coaching, and most of all they try their hardest to do exercises exactly as you had taught them.
Once I selected my team I did pre testing. My masters project was on training to improve running economy. In my research I had noticed that vertical jump and running economy were correlated. As a result of this research I decided to only test their vertical jumps. The pre intervention jumps ranged from 20”-25.5”. This group included nine current runners and two seniors whose career’s had just ended. During the course of the workouts all athletes lifted three times per week. I trained the current team and the seniors came in at the same time but did their own lifting with no coaching from me. The seniors and team all participated in practices together. In other words the seniors acted like a control group.
Goals:
Our goals were simple. Teach the athletes to maintain neutral spine on all lifts and learn to use the glute to control the hip. Maintaining neutral was harder than you might think. Neutral means don’t arch during the bench press, no arching during squats or glute hams. This took some very serious instruction. For example on the glute ham the athlete needs to focus on pulling up with the low abs, driving the glutes to maintain hip extension, and keeping everything in a straight line as they perform a leg curl. On the way up don’t let the hips kick out, don’t arch the back, and maintain that straight line. The details of proper technique on every exercise are far too complex to discuss in an article so I’ll refer you to the excellent DVD’s by WGF.
Our workouts looked like the following:
Train M/W/F
Warm Up (Same all three days):
Mobility 1×10:
Wall Slide
Ankle Rocker
Three Way Lunge (Front/Side/Cross over)
Core:
Non Tripod x60
Chair x60
Prone Glute x60
Plank Progression: Plank, Rt arm up, Lt arm Up, Rt leg Up, Lt Leg up, Lt arm and Rt leg up, Rt arm and Lt Leg up Each held for 30-60 seconds
Walk outs: get in diamond push up position and walk your hands as far out as possible. Hold for 30-60 seconds
Day 1:
ADA Squat
Front Squat
Glute Ham Raise
Low Squat Jump
Bench Press
Body Row
Day 2:
ADA Squat
Lunge
Glute Ham Raise
Low Squat Jump
DB Bench Press
Pull Up
Periodization:
We kept the movements the same and just periodized the methods. The plan looked like the following:
Weeks 1-2: ISO 3-5 x 45-60 seconds
Weeks 3-5: ISOMIO 3-5 x 4-6 with a 5 second ISO on every repetition
Week 6: SE method, used the same weights as week 5 and performed PIM repetitions for 4-6 x 6-8. We got no where near failure
Notes:
The weights used were much less than used during previous strength cycles. On average poundages fell >50lbs. Had school not ended I would expect to see strength improve to much greater levels than previously.
Results:
The two seniors showed no change in results
The experimental group improved 2.5”-5”. Vertical jumps ranged from 24” to 30”
Summary:
Athletes ran on average 35 miles a week during the six week training program. Despite the high volume of running, using much less weight, and a very simple training program, the athletes showed tremendous improvement in vertical jump performance. The time spent on learning proper form, neutral spine, and glute control paid off in significant improvements in vertical jump performance. I would highly recommend anyone interested in improving performance invest in the WGF DVD’s and, MOST IMPORTANTLY, take the time to properly perform and implement the techniques presented. Check your ego at the door, lift lighter weights properly and watch your performance skyrocket.
What are you waiting for? Just jump into it!
Alex Vasquez BS, MA, CSCS