Al Widemon

@BurnTheLadders I like the fact it targets the whole kinetic chain. As many exercises are very segmented and muscle oriented. Which why it has a carryover effect. I think the more an exercise ties into the foot the more potent it is for transfer

I originally did belted marching for the hips and glutes, then later started to see the value for the lower leg/foot. I will say, if you march with a narrow base you will feel it more in the glutes and get less out of it for the lower leg. We do all of our marches wide.

@BurnTheLadders One thing I’ve noticed since doing the belt marches is the athletes feel it more glutes. There is a glute and foot connection. Which allows for a better transfer of energy because end of the day glutes are still largest muscle. I think it’s just a better firing of the glutes?

We don't have the belted march setup available for sale at the moment, but if the people demand it then we will oblige!

@BurnTheLadders So if the hurdle hops are getting faster, that would then carryover into max velocity. I would guess the time under tension on the ankle complex renders the transfer?

We notice faster ground contacts when measuring our hurdle hops. On acceleration, I'm more concerned with lengthening the 1st ground contact to make sure we're utilizing the ground for extension.

@BurnTheLadders If that’s the case have you noticed faster ground contacts?

They tend to drop 2-4 hundredths on the 10-20 split, but most of the magic for sprints comes from the gradual effect over time as they get stronger and maintain better posture and position from having stronger calves/feet/ankles. It inflates their tires so to speak.

@BurnTheLadders What correlations have you seen with belted marches and sprinting?

The beauty of the Tru40 is that you can comparatively test athletes across sports and conditions. So when the weather or logistics don't allow you to test 40s or 60s, you can come inside and get a Tru40 from 10-20yd splits. Great for basketball, rainy days, and PE classes!

@ZacGoodman_ @manmaker55 Exercises that improve broad. And correlations to sprinting

@manmaker55 Will cover this in upcoming manual which, I’ll talk about on the Podcast

I’m gonna sit down and do a podcast today. Talk some broad jumps and do a Q&A… What do you guys want me to cover?

@BurnTheLadders I don’t disagree but there are many forms of strength. I think in this terms it speaks more to elastic strength?

No because technique is limited in its potential to improve. To quote Louie "once you know how to spell your name, you can't spell it any better... you can only spell it wrong." Your CNS is slowly degrading once you leave puberty. To assume you can simply coordinate increasingly demanding loads neglects the reality that your body is steadily losing the ability to fire more efficiently. The cost is getting higher, and your account is getting smaller. The biological response is increased ability to produce force. This is why sprinters who have late success are noticeably stronger and more jacked than their peers. They are compensating for the slow degradation of their CNS by increasing their strength, so that they can eek out more power per step to offset the losses in coordination and frequency. This is pretty constant across sports.

Visited a biomechanist with 40 years experience coaching high level track this week. His biggest point: US track coaches want to get "strong enough" but confuse soviet minimums for points of diminishing returns. "Those standards were for last place, (at world meets) not gold."

@BurnTheLadders At that level would the limiter be timing, stiffness and reactivity so in other words better and more efficient application of force?

@AlWide85 Gravity is an exponential force. The price tag escalates the more you attempt to buy. The value of strength is constant, the cost of gravity is not. Your only answer to go higher or faster is to purchase more gravity, or except the fate of insufficient funds.

@BurnTheLadders @Tier1athlete @ChrisParno @CoachKenVick @KenClarkSpeed But what activities are faster than sprinting with it ground contacts so fast that mimic limb accelerations for transfer?

@AlWide85 @Tier1athlete @ChrisParno @CoachKenVick @KenClarkSpeed If things are true then they repeat. VBT and the weightroom generally are credited for strongly contributing to movements in which progress is made by accelerating the limbs to speeds greater than those achieved in sprinting and in time parameters that are even less forgiving.

Doe VBT in the weight-room help improve lower limb velocities for sprinting? I don’t think it has any correlation. Love to hear your input on it. @ChrisParno @CoachKenVick @KenClarkSpeed

@BurnTheLadders @Tier1athlete @ChrisParno @CoachKenVick @KenClarkSpeed Expound on this more what exactly do you mean?

@Tier1athlete @ChrisParno @CoachKenVick @KenClarkSpeed Extrapolate this concept out in all directions to see if it's true. If it's untrue in the weightroom, then it's untrue on the track. If it's untrue in accelerating a 20+lb limb, then it's untrue in accelerating a 2kg discus, and even more untrue in accelerating a 2 lb bat.

@BurnTheLadders What is the recovery time? Is the primary focus foot and ankle complex? What is the transference?

We program belted marches twice a week for 1-2 rounds of 2 minutes after our lower body workouts

@thereallsu777 Also the accessories could be causing the adaptation along with all the other things. But I test all things.

@thereallsu777 The only way to compare apples to apples is to be true Bondarchuk system and not conjugate. Because would be truly guessing to what causes the adaptation. Not to mention the number of exposures in a 3 week cycle is far too low to have clear data.

Low Box Squats allows for greater knee flexion than a Trap Bar Deadlift, which allows both elastic and power jumpers to benefit.

@thereallsu777 Easier setup. Same principle. Greater force output. Newtons 1st law of inertia. Not to mention you can get everything you are mentioning from the box squat and it’s more adaptable

@AlWide85 @ZacGoodman_ I’m not gonna get into the moment diagram so I’m gonna tell the engineer side of me to be quiet….but the strength coach in me is wondering why the obsession with trap bar? I can tell you with 100% conviction they have less carry over to jumps & sprints than box squats, sumo,

@ZacGoodman_ But the leverage and where the weight is placed allows for greater force output for the trap bar deadlift. Newtons 1st law of interia.

Not exactly. The force curves are different. The box is most difficult off the low box position where knee flexion is its greatest. The trap bar is most difficult around mid shin when knee flexion isn’t that great. The force spike is steeper in a Box Squat hence why it has high RFD demand.

@ZacGoodman_ How are box squat superior to trap bar deadlift, if that is essentially what box squats try to mimic from a static start?

Seeing so many coaches use Box Squats as their primary lower body exercise is super satisfying. A few years ago, they weren’t super trendy and mostly dismissed for Athletic performance. Box Squats done right are as close to a cheat code as you can find for Performance.

@BurnTheLadders Where do I get one of those belts and the apparatus to put the weights on?

If you ain't marching and jumping, what are you doing? #cheatcode

@lcdragon_fb From the looks of your scores this season. I’d be getting stronger and faster. Just sayin. You don’t know what you don’t know

@lcdragon_fb This is getting them better how? Just empty volume. Guess CrossFit makes good football players

Competition Friday! 4 teams, 3 exercises, fastest to 150 reps as a team wins! Prep SZN. #txhsfb #tx #BreatheTheFIRE🔥🐉🔥 #dmgb