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How to Improve Speed and Performance – Training Techniques

How to Improve Speed and Performance – Training Techniques

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so you want to get faster you want to be faster more agile on the field maybe you want to run a little faster on the track hey maybe you just want to run a 5k a little bit faster well newsflash it has less to do with technique and form and just getting down to the science of the perfect shoe and it has more to do with force force is simple okay all we have to be paying attention to is how much force we can actually emit relative to our body weight and I’m gonna break down how you can improve that and I’m gonna leverage some of the really cool science from a particular guy known as Ryan Flaherty okay awesome guy that’s done a lot of stuff with NFL Combine guys anyway point is I’m gonna break down how you can improve force and ultimately get faster but first you’re tuning the internet’s leading performance nutrition and fat loss channel with new videos on Tuesday Friday and Sunday at 7 a.m. Pacific time also we post videos to strive every other day now to make sure you hit that red 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stride length okay how many strides does it take us to get to a certain point we want less strides because that means we are pushing off with more force and essentially flying through the air faster now Ryan Flaherty has done an amazing job so I got to give credit where credit’s due and he’s got some amazing stuff out there in the internet talking about this essentially what he figured out was that there is something called a force number okay and this force number is the amount of force that you push off relative to your weight so for example if you’re big and strong and you can emit a lot of force it’s all fine and dandy but it doesn’t mean that your force number is good your force number is your force relative to your weight so if you have a 250 pound person that has decent force and then you have a 180 pound person that has slightly less force than the 250 pound person but they’re lighter their relative force is better which means they’re able to propel their lighter body faster and there’s ways that you can actually get yourself to have more force you see Ryan Flaherty uses something as a force plate treadmill so the way that he’s measured force is literally with a treadmill that measures how much force is being pushed down no he’s used with with amazing sprinters he’s used it with NFL Combine guys and again I’m just throwing him a bone because I want to give credit where credit’s due now if you look at sprinters like for example Usain Bolt the fastest guy in the world he’s got the best force that you’re gonna find he’s got the best force number now when you look at the ranking of sprinters the first place printer is going to have the highest force number the second place winner is gonna have the second highest force number the third place is gonna have the third highest force number it’s all related you don’t ever see someone that is in fourth place with a higher force number than the person that was in third force equals speed relative force equals speed okay so the point is how do we get this better how do we get our force better how do we get our relative force better well first off you got to be lighter so you got to figure out a way to get lighter but that begs the question well getting lighter usually decreases your strength and a lot of times it happens you lose weight you lose muscle you lose weight you lose strength so how do we do this well we start looking at the different ways that muscles contract and I’ll talk about that in a second but as far as the legs are concerned the first thing you really want to look at is utilizing what’s called a hex bar okay hex bars are really powerful so instead of doing a deadlift with a barbell that’s held out in front of you you’re using a hex bar where you’re holding it at the sides it’s just a lot more ergonomic it places the weight kind of in line with the center of mass so it means you get a lot of strength you can push through your heels you can push through the center of your feet directly up through your center of mass and get a lot more force you can build power that way in fact the journal is strengthing initially I actually published a study that found that one rep maximums were significantly higher with a hex bar than they were with a barbell when you’re doing a traditional deadlift the hex bar ends up looking a lot more like a squat than a deadlift and it’s 90% muscle recruitment so you’re not having to have all these different biomechanics in play just to get the form you’re just 90 percent muscle recruitment so it does get you strong but then it begs the question again how do we utilize this hex bar without gaining weight in the process okay we all want to build muscle and force but we don’t necessarily want to get heavier well that’s where we look at the concentric and the ‘center contractions you see a concentric contraction helps generate force again to use the example of a bicep curl when I’m curling a dumbbell and doing a bicep curl this is the contraction this is the contractile force okay this is the concentric motion this is the II centric well with a deadlift as as you’re standing up that’s the concentric within when you come down that’s the eccentric you want to build the concentric because that is what’s going to generate force and you want to somewhat disregard the eccentric okay so you want to use that hex bar and you want to stand up and then essentially you want to drop it that sounds crazy like everyone in the gym is gonna think you’re just obnoxious so do this in your own garage but the reality is it works well okay now the eccentric contractions really are what build muscle and we don’t necessarily want this in this case so there’s a couple different theories as to why an eccentric contraction like when you’re actually resisting the force of a load there’s some theories as to why that builds muscle so there’s one theory we were talking about the actin and myosin basically stretching to a point where there’s a micro trauma and then there’s the cross bridge Theory which is basically an expansion of that but then there’s also a chemical Theory the chemical theory suggests that there’s something called phosphatidic acid that releases during a nice tantric contraction so we actually have sort of a chemical response because we’re stretching the muscle and we’re putting under such stress this phosphatidic acid leaks out and triggers muscle protein synthesis again if we’re trying to build muscle and we’re trying to increase lean body mass we would want that but if we’re trying to just get forced without the muscle we don’t want that eccentric contraction so it’s simple use a hex bar use dumbbells if you don’t have a hex bar just have them go along the sides of your body and then you’re gonna pick them up and you’re gonna drop them and gonna try to work on that force as much as you possibly can and then in conjunction with that you’re going to do your cardio you’re going to do your high-intensity interval training as much as you possibly can and you’re going to implement plyometrics into the case okay plyometrics are going to increase that contractile strength because you’re allowing the muscle to expand and then contract and kind of recoil at a fast rate so you combine that ability to recoil at a fast rate along with more force along with dropping weight and I promise you the math doesn’t lie the physics don’t lie you’re going to get faster and you’re going to feel better in the process so anyway I can expand on this more and hopefully I can get Ryan Flaherty on the channel we can talk about this in a little bit more detail as always keep it locked in here on my channel and I’ll see you in the next video

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How to Improve Speed and Performance - Training Techniques

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How to Improve Speed and Performance – Training Techniques – Thomas DeLauer

So, you want to get faster? You want to be faster, more agile on the field. Maybe you want to run a little faster on the track. Hey, maybe you just want to run a 5k a little bit faster? Well, newsflash. It has less to do with technique and form and just getting down to the science of the perfect shoe. It has more to do with force. Force is simple. All we have to be paying attention to is how much force we can actually emit relative to our body weight. And I’m going to break down how you can improve that and I’m going to leverage some of the really cool science from a particular guy known as Ryan Flaherty. He’s an awesome guy who’s done a lot of stuff with NFL combine guys. Anyway, point is, I’m going to break down how you can improve force and ultimately get faster.

All right. Let’s go ahead and let’s get into this. So, first off, force. What the heck is it? That is literally the power in which you are pushing off of the ground with when you’re running. Now, speed is really a factor of just a couple of things. It’s our stride frequency and it’s our overall stride length. How many strides does it take us to get to a certain point? We want less strides because that means we are pushing off with more force and essentially flying through the air faster.

Now, Ryan Flaherty’s done an amazing job so I have to give credit where credit is due and he’s got some amazing stuff out there on the internet talking about this. Essentially, what he figured out was that there is something called a force number and this force number is the amount of force that you push off relative to your weight. So, for example, if you’re big and strong and you can admit a lot of force, that’s all fine and dandy, but it doesn’t mean that your force number is good. Your force number is your force relative to your weight.

So, the point is, how do we get this better? How do we get our force better? How do we get our relative force better? Well, first off, you got to be lighter. So, you got to figure out a way to get lighter, but that begs the question, well getting lighter usually decreased your strength. And a lot of time that happens. You lose weight, you lose muscle. You lose weight, you lose strength. So, how do we do this? Well, we start looking at the different ways that muscles contract and I’ll talk about that in a second, but as far as the legs are concerned, the first thing you really want to look at is utilizing what’s called a hex bar. Hex bar’s are really powerful. So, instead of doing a dead lift with a barbell that’s held out in front of you, you’re using a hex bar where you’re holding it at the sides.

Hex Bar

People find that they can lift a heavier weight when using the hex bar to deadlift, compared to the straight bar, even when the height of the barbell is the same distance from the ground.

Found that they could lift a heavier 1RM load with the hex bar (265 ± 41 vs. 245 ± 39kg) than a straight bar

So, it’s simple. Use a hex bar, use dumb bells if you don’t have a hex bar, just have them go along the sides of your body and then you’re going to pick them up and you’re going to droop them and you’re going to try to work on that force as much as you possibly can. Then, in conjunction with that, you’re going to do your cardio. You’re going to do your high intensity interval training as much as you possibly can and you’re going to implement plyometrics into the case. Plyometrics are going to increase that contractile strength because you’re allowing the muscle to expand and then contract and kind of recoil at a fast rate.

So, you combine that ability to recoil at a fast rate along with more force, along with dropping weight and I promise you the math doesn’t lie. The physics don’t lie. You’re going to get faster and you’re going to feel better in the process. As always, keep it locked in here on my channel and I’ll see you in the next video.

Resources

https://www.ncbi.nlm.nih.gov/pubmed/26840440

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