Explosive Reverse Hypers
If you ever wait in line, and the guy behind you is too close, I find this exercise very convenient. And after performing several repetitions of the samples, you realize that he turns out to be much larger than you, he will also help you run fast! Seriously, however, if you want to increase your strength, speed, strength, reaction time and add muscle mass, this is an exercise.
Many people have the impression that reverse hyperreception appears as a cure for ADHD. In fact, the reverse hyper was originally popularized by Louis Simmons, which you all should know now, and released some of the strongest powerlifters in the world at his Westside Barbell club. This exercise fully emphasizes the back chain (erectors, buttocks and ham). Some authorities believe that the reverse hyper has a greater specificity for sport in relation to the expansion of the hip than other popular exercises. (For example, Romanian thrust). For example, a strength coach, Kim Goss, believes that the reverse hyper is a great relief exercise that does not jeopardize the technique on the Olympic elevators. This is an effective exercise that can be used by many athletes to improve their performance.
You can reverse hypervert on a specialized reversing machine or simply back on a regular re-expansion machine. I had clients who did this on a high counter / bench (just make sure you have something strong to hold on to). Although this is not my favorite choice, it can even be played on a big swiss ball. Use the Swiss ball only if you do not have access to a reversible hyper or back car (or even a high bench, for that matter!) Unfortunately, the ball usually absorbs and disperses some of the force from the working muscles, and It also imposes too much stress on the shoulder stabilizers, which reduce the stress from the extensors of the hip joint. In addition, in order to accomplish the vital ballistic effect of recoil during this exercise, the legs must be able to swing right under the body in order to effectively stretch the hip extensors. Thus, the Swiss ball is useful only for rather slow, limited movements of stretching the hips. Paul Check, Juan Carlos Santana and Lorne Goldenberg demonstrate many variations of the Swiss ball back hyper in their presentations (you can refer to their work for more information.) Recall, however, for those guys who use this as some sick hybrid move, make sure that you put the plug back in the ball after you "got off!"
One such application for using the Swiss ball is during rehabilitation. As a rule of thumb, the pace can be slow and controlled by isometric, if the goal is rehabilitation. Perform 2-3 sets of 10-12 reps with a static hold of 5-10 seconds at the top. Keep the rest interval short enough (up to a minute) and do not increase the load (for example, using an ankle scale, dumbbell or medicine ball between the reverse if you can use the reverse machine) to complete 12 repetitions using 10 second isometry (120 seconds). or 2 minutes TUT). This exercise is considered to be completely safe, since it encrypts the natural concave (when viewed from behind) lumbar curve at the point of greatest overload. By reducing the lever arm and bending the legs, more emphasis is placed on the buttocks. Allow this only if the individual cannot support his legs straight (the progress will be to straighten the legs over time). In fact, many physical therapists use a simple test for palpation of the ham and buttocks when performing a hip extension (essentially) reverse hyper.) If the hip cramps are first compressed and the knee is flexed, it is usually weak in the buttocks.
Or you can do it the way Dr. Mel Siff taught me - explosive! With this approach, your legs should be free to swing under the bench in order to offer different levels of pre-tension. As stated above, you cannot statically or dynamically stretch the hip flexors while being over a Swiss ball, so choose the right equipment for this version. Use the pelletizing effect! Here you will use the concept of accelerated acceleration training (or CAT for short), as Dr. Fred Hetfield, the first man who officially crouched over 1000 pounds, came up with. By deliberately accelerating through the concentric range, you increase muscle tension. On the way down, you can stand up to the action, thereby adding to the workout a slowing down eccentric component.
Tudor Bompa offers 3-5 sets of 4-8 reps with a 2-4 minute rest interval for maximum power development (although you will also experience strength and hypertrophy). Start with a light weight (even no weight at all) and focus more on speed than on strength. Remember that Newton's second law says force = mass acceleration. Therefore, focus more on speed (i.e. Acceleration component) and less on load (i.e. Massa) to increase the force!
So, if you want to rehabilitate your back, run faster or just make more space in the queue, try the reverse hyper.
Explosive standing calf rises
This is another beauty inspired by Dr. Mel Siff. (By the way, if you ever get the opportunity to attend one of your lectures, do not hesitate!) This version will allow stronger contracts for gastronomy. Please try this exercise if you are driving a car with an automatic transmission.
First, a little anatomy. By now everyone knows that the sole mainly consists of slow twitch fibers (ST), and the gastrocnemius brain consists of fast twitch fibers (FT), although other muscles are also involved in raising calves (for example, plantaris, tibialis posterior, flexor digitorum longus and flexor hallucis longus.) However, FT fibers have the largest capacity for 3 S: size, strength and speed. However, they have the least endurance capability. In addition, since the ventricles are so far from the heart and have only one main blood supply (supral artery), they are prone to rapid fatigue as metabolic by-products accumulate. It is for this reason that calves are known for cramps. (I’m sure you have experienced it at least once in your life, when in the middle of your sleep you wake up to such a strong set in calves that all you can do is put a pillow on top of your face and cry like can be louder until the pain disappears!) So let's take a look at all these factors. For the strength of these FT fibers, large loads are required, but these loads must be moved at high speed to obtain full potential. Since you are working with such high intensity (loads), and your endurance is low, do not perform high repetitions. Instead, make enough sets of lower reps to get enough size (hypertrophy).
Then, let's look at some biomechanics. Plantar cross only one joint - ankle. It! Therefore, this is primarily emphasized when the knees are bent (as in the designated calf). Nothing new here. However, the calf muscle is a bi-directional muscle, meaning that it crosses two joints - the ankle and the knee. This is primarily emphasized when the knees are locked (as when raising a standing calf). Again, nothing foreign here. But did you notice that when you raise with a standing calf, you can lift more weight by slightly bending your knees? This reflexive action usually occurs at the end of the set as you fatigue. This is a natural way to do a lot of work, causing effective pre-deformation in the stomachs (through the simultaneous action of the ankle and flexing the knee) and encouraging other muscles (such as hamstrings) to help. Some call it a sham; we will call this controlled ballistic action in the context of this article. If you are not sure, here is a fragment of the book “Facts and Failures of Fitness” by Dr. Siff, which explains this phenomenon further:
“Try jumping on the spot with knee sets of straight jumps that allow you to bend your knees for calf development.”
Since some bodybuilders have a rather difficult time calling their name, I will quickly review this exercise. Place yourself under the pillows of the machine to raise the standing calf and lift the weight (the pillows should be set low enough so that when the weight is lowered to the full position of the stretching plate do not touch.) You will turn, of course, on the balls of your legs. Let me make it clear: “of_your_feet!” If you have pens, grab the ride. And it's all!
The positioning of the legs will influence the thrust line in raising the calf. Rotate the legs, and you emphasize the medial (inner) head more; whereas, if you rotate the legs, more emphasis is placed on the side (outer) head. These are old news that everyone should know. Well, here's another trick to add educational information to your arsenal. Keep your legs straight (about the width of the hip joint) and turn your thumb over to emphasize the medial head or above your small finger to get into the lateral head. So, with just a few adjustments, you can customize this exercise to fill in the gaps, so to speak.
For concentric (or weaker) contracts, it is important to: a) bend your knees slightly to create pre-tension or spring-loaded hydraulic action to create a large force, and b) to explode the weight as quickly as you can activate as many engines as possible. On the eccentric: a) the legs will protrude at the top of the movement, so keep them straight down, and b) move down slowly (as you only gain about half of the fibers in stronger eccentric compression, the tension actually doubles, causing viscous microtrauma and stimulates growth.)
I recommend heavy weight (start with a load that is 20% more than your usual 4-fold load with legs straight.) If your machine does not have enough weight, do the exercise unilaterally - there should be more than enough weight. If you use just one leg at a time (remember to start with your weak foot first). Use the 4-6 set / rep scheme (4-6 sets of 4-6 repetitions). The pace is crucial: a positive reduction should BE EXPLOSIVE (I mean put the car through the ceiling!), And the negative conclusion of the contract should be slow and controlled. A temp 4-1-X-1 will disperse part of the pelometric effect between contractions; alternatively, there would be no rest between contracts (4-0-X-0), which would allow even more weight to be used. Take at least 3-5 minutes of rest. You may want to throw away the abs between them.
To get really training in the intestines, another alternative is downstream sets. Perform 2-4 repetitions and immediately reduce weight by about 10%. (Depending on your type of fiber, you may need to adjust this percentage. Just try to achieve the same number of repetitions - so on. E. Stay within the 2-4-turn bracket - with every drop.) Stay long enough to change the weight, and then again. Repeat this process 2-3 times, after which before performing another set, make sure that it takes at least 3 minutes. This should give you enough time to complete your rain dance (you will know what I mean when you try!) I recommend a total of 3 sets every 4-5 days for optimal results. Hot baths with epsom salts and a slight stretch can be in order to cope with the subsequent soreness.
There you have it. The explosive growth of a calf may be the key that finally unlocks these stubborn calves to their height.
Recommendations
1. Bompa, T. Periodization of strength. Toronto, ON: Veritas Publishing, 1993.
2. Siff, the facts about the MC and misconceptions about fitness. 4th ed. Supertraining International Denver, CO, 2000.
3. Supertraining discussion group.
