| Months, and years, ago I purchased all of the WGF | | | | Chair x60 |
| DVD's. These DVD's cover proper core function, | | | | Prone Glute x60 |
| exercises to activate and ingrain proper core and | | | | Plank Progression: Plank, Rt arm up, Lt arm Up, Rt leg |
| glute movement patterns, and finally the integration | | | | Up, Lt Leg up, Lt arm and Rt leg up, Rt arm and Lt |
| of the movement patterns into complex exercises | | | | Leg up Each held for 30-60 seconds |
| like the squat and lunge. The material is quite complex | | | | Walk outs: get in diamond push up position and walk |
| and boring, no offense guys, but very well put | | | | your hands as far out as possible. Hold for 30-60 |
| together. | | | | seconds |
| Unfortunately integrating proper core function | | | | Day 1: |
| requires a very intrinsic personality. There is a lot of | | | | ADA Squat |
| feeling subtle movements in the pelvis, hips, and the | | | | Front Squat |
| muscles which stabilize the pelvis and control hip | | | | Glute Ham Raise |
| extension. When examining which teams to attempt | | | | Low Squat Jump |
| implementing the activation exercises and proper | | | | Bench Press |
| exercise techniques I chose Cross Country. First of | | | | Body Row |
| all, they are very bright guys, they have a | | | | Day 2: |
| tremendous work ethic, they listen and accept | | | | ADA Squat |
| coaching, and most of all they try their hardest to do | | | | Lunge |
| exercises exactly as you had taught them. | | | | Glute Ham Raise |
| Once I selected my team I did pre testing. My | | | | Low Squat Jump |
| masters project was on training to improve running | | | | DB Bench Press |
| economy. In my research I had noticed that vertical | | | | Pull Up |
| jump and running economy were correlated. As a | | | | Periodization: |
| result of this research I decided to only test their | | | | We kept the movements the same and just |
| vertical jumps. The pre intervention jumps ranged | | | | periodized the methods. The plan looked like the |
| from 20"-25.5". This group included nine current | | | | following: |
| runners and two seniors whose career's had just | | | | Weeks 1-2: ISO 3-5 x 45-60 seconds |
| ended. During the course of the workouts all athletes | | | | Weeks 3-5: ISOMIO 3-5 x 4-6 with a 5 second ISO |
| lifted three times per week. I trained the current | | | | on every repetition |
| team and the seniors came in at the same time but | | | | Week 6: SE method, used the same weights as |
| did their own lifting with no coaching from me. The | | | | week 5 and performed PIM repetitions for 4-6 x 6-8. |
| seniors and team all participated in practices together. | | | | We got no where near failure |
| In other words the seniors acted like a control group. | | | | Notes: |
| Goals: | | | | The weights used were much less than used during |
| Our goals were simple. Teach the athletes to maintain | | | | previous strength cycles. On average poundages fell |
| neutral spine on all lifts and learn to use the glute to | | | | >50lbs. Had school not ended I would expect to |
| control the hip. Maintaining neutral was harder than | | | | see strength improve to much greater levels than |
| you might think. Neutral means don't arch during the | | | | previously. |
| bench press, no arching during squats or glute hams. | | | | Results: |
| This took some very serious instruction. For example | | | | The two seniors showed no change in results |
| on the glute ham the athlete needs to focus on | | | | The experimental group improved 2.5"-5". Vertical |
| pulling up with the low abs, driving the glutes to | | | | jumps ranged from 24" to 30" |
| maintain hip extension, and keeping everything in a | | | | Summary: |
| straight line as they perform a leg curl. On the way | | | | Athletes ran on average 60 miles a week during the |
| up don't let the hips kick out, don't arch the back, | | | | six week training program. Despite the high volume |
| and maintain that straight line. The details of proper | | | | of running, using much less weight, and a very simple |
| technique on every exercise are far too complex to | | | | training program, the athletes showed tremendous |
| discuss in an article so I'll refer you to the excellent | | | | improvement in vertical jump performance. The time |
| DVD's by WGF. | | | | spent on learning proper form, neutral spine, and |
| Our workouts looked like the following: | | | | glute control paid off in significant improvements in |
| Train M/W/F | | | | vertical jump performance. I would highly recommend |
| Warm Up (Same all three days): | | | | anyone interested in improving performance invest in |
| Mobility 1x10: | | | | the WGF DVD's and, MOST IMPORTANTLY, take |
| Wall Slide | | | | the time to properly perform and implement the |
| Ankle Rocker | | | | techniques presented. Check your ego at the door, |
| Three Way Lunge (Front/Side/Cross over) | | | | lift lighter weights properly and watch your |
| Core: | | | | performance skyrocket. |
| Non Tripod x60 | | | | What are you waiting for? Just jump into it! |