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Early Progress10/8/2023 The first thing I planned on doing was performing exercises to see where I was at in how explosive I already was. However, I happened to go through a little road bump. I already play football and lift and it has taken a tole on my body. Throughout the season both of my hip flexors have been pulled and strained multiple times. This week during my game my hip flexor popped in the fourth quarter. The morning after I hardly had any range of. It was difficult to move my leg up and out of my desk the next day at school. I didn’t want my results to be skewed by performing the tests injured. I knew I didn’t have a lot of choices so I decided to focus on two things. The first being focusing on the research aspect during this time.The second part is learning how to rehab my hip and make it stronger. The first thing I researched on was something called the French Contrast Method. The French Contrast Method is the idea is to use four exercises to induce physiological responses of the athlete and train along the force-speed curve. Starting with a heavy compound lift ( any lift targeting multiple muscles or muscle groups) followed by a plyometric activity. Then a powerful movement only with 30% load (thirty percent of your one rep max) finally with your last movement of the set you finish off with an accelerated or assisted plyometric activity. For what a workout would look like with the french contrast method read the bottom of this page. This is what I’m going to incorporate into my workout next week. But with my hip I’ve decided to do yoga. At first I thought it wouldn’t change anything but after a couple days I felt amazing. It not only helped with my hip but as well my overall mobility.
Exercise sets Repetitions Load Compound Exercise 1-3 80-90% Plyometric 3-5 Reactive Jump with free weight or weight jacket 3-4 3-5 40% Acceleration Plyometrics 4-6 Reactive .
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Propsal10/2/2023 The project I have chosen for my 2023-2024 genius hour project is to completely understand the science behind building explosive strength, athleticism, and strength in general. I will be doing this through trial and error. I will be figuring out what exercises and stretches work the best by doing them. The other part of learning I will do is through research on the topic. At the end of my 12 week time period I will not only come up with a routine of what is best but why it's so effective.
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