Strength

What are the best exercises in the gym to build power and explosiveness for freestyle or butterfly?

Hi, Lucas. I'm going to answer this in the simplest way possible. Question is, what are the best exercises in the gym to build power, and explosiveness for freestyler butterfly? Swimming? Anything you do that. Generates power in the gym will complement and improve your sport. So, do we need to train specifically? No, in fact, What we do in the gym, as we want to train variably, we want to generate power in ways that you don't do it in the water. And the reason for that is that creates a healthy nervous system healthy, muscular system, and healthy joints. So we want to tell the brain to generate forces quickly as possible. So speed lifting weights, fast jumping throwing doing Things that teach other athletic skills other than swimming and doing it in a manner that is generating power. That's what we want to do in the gym. Hope that helps

In the gym, focus on speed lifting weights, fast jumping, throwing, and other athletic skills to generate power. Doing this will create a healthy nervous system, muscular system, and joints to help you in your sport.

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What is the best way to strengthen mid/lower posterior muscles and increase flexibility?

Hi Paul. What is the best way to strengthen mid and lower posterior muscles and increase flexibility. Okay? So two parts to this question. One in order to strengthen middle the body or lower posterior muscles, what we need to do is we need to provide forces into those tissues to get them stronger. So the easiest way that we can do that is by thinking of the posterior muscles of the body. Are influenced in a couple different ways one when we are bending forward. So as we move forward in the body against gravity, those tissues are under length. And so, that's one way in which that we make those tissues strong or longer under load. Whether gravity's be in the driver, that's taken us there or were use an object that's taken us there in the form of, let's say, a medicine ball deadlift. So if I'm Reaching Forward, With that medicine ball. Those muscles have to lengthen and stay strong in order to keep my back strong. Now the opposite would be if I move and I pick an object up, that is shortening, those muscles and strengthen those muscles on the posterior side of the body. Now, the muscles on the posterior side of the body also have to be in balance with the anterior side of the body. In order for us to stay upright, those connective tissues and muscles need to be balanced between the anterior side and the posterior side. So we have optimal muscular tone between them and that we have good sequencing and and Rhythm, and timing and good neural connections between both sides of the anterior side and posterior side. Same can be for all the rotational patterns and for the lateral sides of the body. Now, to increase flexibility, there's two ways that we need to do. We need to do it statically. So, I can be have greater range of motions in a static environment. That's one way. And the second way is to improve ability through dynamic range of ranges of motion. So at different speeds, and different directions and under different loads,

To strengthen mid and lower posterior muscles, one can use bending forward against gravity or pick up objects to shorten the muscles. To increase flexibility, one can use static or dynamic range of motions.

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If you only had ten minutes each day to build strength, what would you do and why?

Hey Ryan. If I Only Had ten minutes each day to build strength, what would I do? And why is a cool question. I think what I would do is every day because I'm such a big variability guy every day. I would pick a different type of strength training to do if I was only doing it for 10 minutes. So on day one of my do Agile strength, that's the ability to keep momentum alive. So for example, example might be a kettlebell swing or it might be a pendulum. With the Viper Pro. So I move in side to side and I'm trying to keep momentum alive. The second day, I might do some dead strength, right? Picking things up from a dead position such as a deadlift. I might do that for 10 minutes, the third day, I might do some odd position strength. So I might have to move an object into an odd position. So, for example, with the Viper Pro, I might have myself going and having to push and move this fight. For Pro in a really weird position and have to hold and maintain that strength so that I'm long under load. So that might be what I do on day three, day four, I might do maybe some relative strength, push-ups sit-ups, pull-ups body weight, squats, single leg squats, things like that on day, 5 of my do some max strength, try to pick up, some really heavy objects, have to push some really heavy objects and day 6. I It do some strength endurance so that might be some conditioning related things. Maybe push a sled around, so you can get a lot of strength benefits from training over a short period of time, but I wouldn't want to limit myself to only one type of strength training. I'd want to be able to enhance my ability to be strong in a variety of different ways.

If I had 10 minutes each day to build strength, I would pick a different type of strength training every day. On one day I might do Agile strength with kettlebells or the Viper Pro, while on another day I might do deadstrength such as deadlifts, and on another day I might do odd-position strength involving pushing and moving a heavy object into an odd position. On other days I might do relative strength like push-ups, sit-ups, pull-ups and squats; max strength by picking up heavy objects; and strength endurance by doing conditioning-related activities such as pushing a sled around.

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How do you train explosive power in your legs?

How do we train explosive power in the legs? So, let's define what power is power, is being able to produce Force very quickly. And in order to create explosive power, I need to create a really quick response so that the body can move quickly. So, the best way that we can train for explosive power in your legs is to do things at high velocities. So if we think about like bodyweight Sprint training when I'm moving in, my legs are hitting that ground really fast and I'm turning those Legs over at a high frequency, then we know that we're creating some power. So, sprinting is a great way to do it. Jumping is another great way to do it. So, if we think about trying to get as much power from the body, we want to train at High Velocity. So lower definitely submaximal. Loads, on our shoulders squatting with a high intent of trying to drive that bar as fast as I can in the vertical direction is also a great way. So we can do it with weights. We can do it without Thwaites. But remember the key point to explosive power is intent and high velocity.

To train explosive power in the legs, you need to focus on high velocity exercises such as sprinting and jumping. You can also do weighted exercises such as squats with a focus on driving the bar quickly in the vertical direction. The key point to remember is intent and high velocity.

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Do you program a lot of odd strength routines for multi-directional athletes?

Do I program a lot of odd positions strength routines for multi-directional athletes? Well, yes, I do odd position strength is defined as overcoming forces or resistances in non-typical positions, so that might be a position. As you may know it as trying to get a baby out of the car seat. So I'm in an odd position. I have to overcome the force of unbuckling the child from their car seat reaching in, in a fairly vulnerable. Isshin and having to lift that baby out of the car seat in sports and might be being out of position while receiving a force and that happens, if multi-directional Sports all the time. So there's a necessity to doing that and that is that I want to be able to load the body in a variety of different ways but also when you're in an odd position or maybe even a vulnerable position. So we wouldn't do this with maximal resistance or maximal loads. We would do this with a submaximal load in Kill the body becomes resilient enough to tolerate those stresses then we can slowly start adding them out but remember every time I take a mass further away from my midline that load needs to come down. So, what we do is we train with Viper Pro, and Viper, Pro is an excellent device, specifically designed to help train hockey players, because in the game of hockey, they're always in an odd position. I mean, you're on ice for goodness, sakes on razor blades. So one of the things that we would do is an example of an odd position program is having you have to deadlift from an odd position. So this is still a mass that I have to lift from a lower position to a higher position, but because I orientate my body relative to gravity in the ground. I have to lift it in a much different way. And so, building odd position strength is Anise is a necessity to building a robust architectural body. But to also make sure that I can be strong. Enough and resilient enough to overcome of the overcome. The forces that take place for multi-directional sports.

Yes, I do program a lot of odd position strength routines for multi-directional athletes. I use Viper Pro, a device specifically designed to help train hockey players, as an example. Building odd position strength is necessary for building a robust and resilient body that can handle the forces of multi-directional sports.

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What do you think of block vs linear periodization in creating a strength training plan?

Hey, this is really cool question. I'm with a lot of the other experts here for the athletes that I'm working with. I spent a lot of time doing more of a block style of periodization, but in reality just like Jess said, I don't have the luxury of having athletes consistently enough to apply a periodization model. So my Approach is usually give the athlete. What they can handle on that given day and just try to make them a little bit better athlete. So there are days that we focus. On certain themes of training. So we'll have a strength theme, a power theme and endurance theme. We might even have some recovery themes in there, for sure. So, because of their schedules, it doesn't allow for me to really pre-plan. It's something I would love to do but we're kind of at least. I am. I'm kind of at the mercy of a whole bunch of different sport coaches. So I don't really get the luxury of being able to plan out a year in advance.

My approach to athlete training is to give them what they can handle on a given day and make them a little bit better athlete. I don't have the luxury of being able to plan out a year in advance due to their schedules and commitments to other sports coaches.

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John Sinclair is an experienced sport and training management professional with a bachelors degree in physical education and sport performance, 15 certifications, and 20+ years of coaching experience. He has authored articles, created a programming algorithm, and is a programming consultant. His other achievements include inventing, being a master coach and educator for 7 different companies in the fitness industry, competing and training in 11 different sports, and coaching amateur hockey and baseball. 