Workout:
Throwing - Invert, Power, and Shape in the wind
Wind: 16 mph, Temp: 37 F
Field Strong
Warm Up
Foam Rolling
4-Way Hip Stretch
3x:
10 Empty Bar Strict Press
3 5-way Upper Body Plyo Circuit
5ea Elbow to Instep Lunge Walk
---
Bench Press 3x5
Warm Up: 45 x 10, 95 x 5
Work: 142.5 x 3 x 5
Extra credit: Close Grip 45 x 30
10 Valslide Kneeling Push Ups
10 Dumbbell Pull-Overs
Rowing Machine
5x:
30 sec max effort - Cals: 16, 16, 16, 15, 15, 16
2 min rest
---
Cool Down
Hip Mobility and Prehab
Foam Roll
Kneeling Hip Stretch
Adductor Stretch
Piriformis Stretch
Adductor Stretch with Strap
SLDL
Exercise Ball Hip Flexion
Miniband Side Shuffles
Minband Clamshells
Side Lying Hip Abduction
Banded Hip Adduction
Side Lying Hip Adduction
Valslide Eccentric Hamstring Curl
Reading:
I listened to more of "Ulysses".
Notes:
Split Squats/RLESS
https://www.strengthandconditioningresearch.com/exercises/split-squat/
This is a fascinating description of the details of split squats. A commonly thrown around strength standard for back squatting is being able to lift 1.5 x bodyweight. It seems obvious that when back squatting, the load is approximately evenly split between each leg 50/50. From the like above, the front leg in a RLESS (rear leg elevated split squat) is doing 85% of the work. In a dramatic oversimplification that ignores a lot of specifics of body position, this would mean to get the same approximate activation in your front leg as you would get in a squat, you would want to use 57.5% as much weight. (Ex: Back squat 200 lbs -> RLESS 115 lbs). So if I go one step farther and apply this ratio to the 1.5 x bodyweight "benchmark" for back squat and translate it to RLESS, we're looking at 86.25% bodyweight.
Why does this matter? Well, it kind of does and kind of doesn't. I think having approximate benchmarks makes it easier to set more concrete goals. I also think it's fairly obvious that RLESS has great carryover to field sports. I don't really think it's logical to say it's "better" than back squatting, because I think that depends on the athlete, their goals, their weaknesses, etc. I think they are both tools in the toolbox for building athletes, and both have their benefits and drawbacks.
Another interesting point on split squats in the link above is that the distance between your front and back foot changes the exercise substantially. Again, I'm not sure there's an obvious general better way to do it, I think it depends what you want.
In any case, I'm going to be adding more RLESS into my programming because I think they have great carryover to ultimate. My goal will be to have rock solid mechanics and work up towards 86.25%.
Throwing - Invert, Power, and Shape in the wind
Wind: 16 mph, Temp: 37 F
Field Strong
Warm Up
Foam Rolling
4-Way Hip Stretch
3x:
10 Empty Bar Strict Press
3 5-way Upper Body Plyo Circuit
5ea Elbow to Instep Lunge Walk
---
Bench Press 3x5
Warm Up: 45 x 10, 95 x 5
Work: 142.5 x 3 x 5
Extra credit: Close Grip 45 x 30
10 Valslide Kneeling Push Ups
10 Dumbbell Pull-Overs
Rowing Machine
5x:
30 sec max effort - Cals: 16, 16, 16, 15, 15, 16
2 min rest
---
Cool Down
Hip Mobility and Prehab
Foam Roll
Kneeling Hip Stretch
Adductor Stretch
Piriformis Stretch
Adductor Stretch with Strap
SLDL
Exercise Ball Hip Flexion
Miniband Side Shuffles
Minband Clamshells
Side Lying Hip Abduction
Banded Hip Adduction
Side Lying Hip Adduction
Valslide Eccentric Hamstring Curl
Reading:
I listened to more of "Ulysses".
Notes:
Split Squats/RLESS
https://www.strengthandconditioningresearch.com/exercises/split-squat/
This is a fascinating description of the details of split squats. A commonly thrown around strength standard for back squatting is being able to lift 1.5 x bodyweight. It seems obvious that when back squatting, the load is approximately evenly split between each leg 50/50. From the like above, the front leg in a RLESS (rear leg elevated split squat) is doing 85% of the work. In a dramatic oversimplification that ignores a lot of specifics of body position, this would mean to get the same approximate activation in your front leg as you would get in a squat, you would want to use 57.5% as much weight. (Ex: Back squat 200 lbs -> RLESS 115 lbs). So if I go one step farther and apply this ratio to the 1.5 x bodyweight "benchmark" for back squat and translate it to RLESS, we're looking at 86.25% bodyweight.
Why does this matter? Well, it kind of does and kind of doesn't. I think having approximate benchmarks makes it easier to set more concrete goals. I also think it's fairly obvious that RLESS has great carryover to field sports. I don't really think it's logical to say it's "better" than back squatting, because I think that depends on the athlete, their goals, their weaknesses, etc. I think they are both tools in the toolbox for building athletes, and both have their benefits and drawbacks.
Another interesting point on split squats in the link above is that the distance between your front and back foot changes the exercise substantially. Again, I'm not sure there's an obvious general better way to do it, I think it depends what you want.
In any case, I'm going to be adding more RLESS into my programming because I think they have great carryover to ultimate. My goal will be to have rock solid mechanics and work up towards 86.25%.
No comments:
Post a Comment