“Success is to be measured not so much by the position that one has reached in life as by the obstacles which he has overcome.”
-Booker T. Washington
Saturday, January 31, 2009
Friday, January 30, 2009
Thoughts On the Romanian Deadlift
I am currently rereading “Practical programming” by Mark Rippetoe. In the book he discusses what are some good exercise and some bad exercises for sports performance. He describes a good exercise for sports performance as an exercise that coordinates as many muscles and as many joints as possible. A bad exercise is one that separates muscle groups or body segments. So, I began to think about how I utilize the Romanian Deadlift (RDL) for sports performance. My old thinking was that it was great for posterior chain development, hip flexion mobility, and spinal Stability. I have always viewed the RDL as an assistance exercise but always thought it was important for posterior chain development. But, I have a new view of the RDL. It is an isolation exercise. It isolates the Glutes and Hamstrings but only one joint should be moving, the hip. So is this exercise the best option while designing a program for sports performance? It gets me thinking that just maybe the RDL does not have a place in sports performance training. If you have designed a program well you will be squatting, pulling from the floor and if you are doing enough sets at each exercise is this not enough posterior chain work to maintain and build strength in it? So perhaps the RDL is better left for programs that will require more posterior chain work or programming for sports that require powerful hip extension (i.e. Rowing, Olympic style weightlifting, throwers). I have seen many programs and designed programs myself where I perform RDL’s just simply to make sure that The hamstrings are worked. But, rethinking this mind set, many strength coaches fall right into an isolationist mindset when programming the RDL in to their exercise selection.
Now don’t put my on the hater list of the RDL. I have much love for the RDL. But, perhaps this is an opportunity to utilize this fantastic lift for athletes lacking hamstring strength/flexibility, poor disassociation of their lumbar spine from thier hips, or athletes with poor spinal stabilization. I have found that these groups of athletes struggle to learn and effectively perform the RDL. Perhaps the RDL could be used as a screening exercise to determine who needed to utilize this lift for functional reason rather than strengthening. I have found in my experiences that the individuals who can perform the RDL well do not have trouble maintaining proper form on the squat, deadlift, bent over barbell row, clean and snatch. By no way is the RDL a determining factor on ability to perform these lifts. I have just found that people who can RDL tend not to struggle on those lifts. But, people who do struggle with the RDL do tend to have technical issues on the RDL. I utilize Gray Cook’s functional movement screen here at Ullucci Sports medicine. But, I also do check to see people ability to perform the RDL.
Just some food for thought. I would love to get feedback on peoples thoughts on the RDL or other exercises and how they utilize them. Feel free to post a comment after this post or email me direct at jason.price@athletesequation.com
Daily Quote 1/30/08
“Success in almost any field depends more on energy and drive than it does on intelligence.” -Sloan Wilson
Thursday, January 29, 2009
Daily Quote 1/29/09
“Most People give up just when they’re about to achieve success. They quit on the one yard line. They give up at the last minute of the game one foot from a winning touchdown.”
-Ross Perot
Wednesday, January 28, 2009
Daily Quote 1/28/09 & Bonus Success Quotes
“Success is that old ABS – ability, breaks, and courage.” -Charles Luckman
“The Man who has done his level best… is a success, even though the world may write him down a failure.” – B.C. Forbes
“Success has a simple formula: do your best, and people may like it.” –Sam Ewing
“I’ve Failed over and over and over again in my life and that is why I succeed.” -Michael Jordan
“The ladder of success is best climbed by stepping on the rungs of opportunity.” –Ayn Rand
“Flaming enthusiasm, backed up by horse sense and persistence, is the quality that most frequently makes for success.” –Dale Carnegie
Tuesday, January 27, 2009
Quote of the Day 1/27/09
“Always bear in mind that your own resolution to succeed is more important than any other.”
-Abraham Lincoln
Monday, January 26, 2009
Free HGH & Testosterone!!
Ok, here it is you want to get FREE Human Growth Hormone and Testosterone! That right FREE HGH and FREE Testosterone, all you have to do is perform exercises that require large muscles and many joints. It is that simple. So here are my Top 5 Free Hormone releasing exercises:
1. Any type of Squat. Sorry this does not include smith machine or partial squats. I mean below parallel squats. You can do back squat, front squat, split squat, overhead squat, etc. Just squat and squat right!!
2. Deadlift. Pull something heavy from the floor to release you hormones!
3. Overhead Press. Done correctly in the standing position and pushing something heavy over your head not only will you get a heavy duty serving of humble pie but you will also get a great torso and upper body workout while getting your hormones raging.
4. Bench Press. Only because you can lift heavy weights when supported by the bench and heavy weights help with the hormonal response.
5. Bent over Row. Now many may be thinking “what?” but hear me out. Done correctly you utilize the entire posterior chain. You work the hammies, the glutes, the erector spinea, the lats, the posterior shoulder, and the biceps. Guess what that is Large muscle mass and the wrists, elbows,shoulders, spine, and hips are all involved. So guess what it involves multi joints. I bet you never thought of the Bent Over row while you are balancing out your pushing and pulling as a hormone time bomb waiting to go off.
Ok, so now comes the BIG disclaimer. Now that you are ready to go and do your exercises and get your free HGH and Testosterone there is a catch. You have to get heavy and have short rest intervals of no more than 60secs. Overall volume should be moderate to high. Now, before you get heavy your technique must be solid. So, go find a barbell and buy a copy of Starting Strength by Mark Rippetoe and work your way to Free HGH and Testosterone!! And, remember there is no such thing as a free lunch, everything has a catch.
Free HGH & Testosterone!!
Ok, here it is you want to get FREE Human Growth Hormone and Testosterone! That is right FREE HGH and FREE Testosterone, all you have to do is perform exercises that require large muscles and many joints. It is that simple. So here are my Top 5 Free Hormonal releasing exercises:
1. Any type of Squat. Sorry this does not include smith machine or partial squats. I mean below parallel squats. You can do back squat, front squat, split squat, overhead squat, etc. Just squat and squat right!!
2. Deadlift. Pull something heavy from the floor to release you hormones!
3. Overhead Press. Done correctly in the standing position and pushing something heavy over your head not only will you get a heavy duty serving of humble pie but you will also get a great torso and upper body workout while getting your hormones raging.
4. Bench Press. Only because you can lift heavy weights when supported by the bench and heavy weights help with the hormonal response.
5. Bent over Row. Now many may be thinking “what?” but hear me out. Done correctly you utilize the entire posterior chain. You work the hammies, the glutes, the erector spinea, the lats, the posterior shoulder, and the biceps. Guess what that is Large muscle mass and the wrists, elbows,shoulders, spine, and hips are all involved. So guess what it involves multi joints. I bet you never thought of the Bent Over row while you are balancing out your pushing and pulling as a hormone time bomb waiting to go off.
Ok, so now comes the big disclaimer. Now that you are ready to go and do your exercises and get your free HGH and Testosterone there is a catch. You have to get heavy and have short rest intervals of no more than 60secs. Overall volume should be moderate to high. Now, before you get heavy your technique must be solid. So go find a barbell buy a copy of Starting Strength by Mark Rippetoe and work your way to Free HGH and Testosterone!! And, remember there is no such thing as a free lunch, everything has a catch.
Daily Quote 1/26/09
“in order to succeed you must fail, so that you know what not to do the next time.” –Anthony J. D’Angelo
Sunday, January 25, 2009
More Success Quotes!!
“In order to succeed, your desire for success should be greater than your fear of failure.” – Bill Cosby
“Success is dependent on Effort” – Sophocles
“Success without honor is an unseasoned dish; it will satisfy your hunger, but it won’t taste good.” –Joe Paterno
“Develop success from failures. Discouragement and failure are two of the surest stepping stones to success.” –Dale Carnegie
“Success has a simple formula: do your best, and people may like it.” –Sam Ewing
Tip from the Field
When squatting sometime individuals will have trouble keeping their weight back on their rear foot. Having the weight shift towards the toes is a technical flaw in the lift that can impact the whole exercise and make it inefficient. By having the lifter actively try to lift up their big toe in their shoe will aid in keeping their weight distributed on the rear and outside of the foot.
Starting Strength
This gem of a book by Mark Rippetoe is a bible for those of us who think of barbell training as the foundation of any strength & conditioning program. I almost think my entire copy has been highlighted, dog eared and stick noted from cover to cover. The beauty of this book is its simplistic approach to some very technical aspects of strength & conditioning. From the novice to the most advanced strength & conditioning coach will take something away from this book. I highly suggest it to anyone serious about training.
Daily Quote 1/25/09
“I don’t know the key to success, but the key to failure is trying to please everybody.” –Bill Cosby
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