28 Training for strength and flexibility is a must. You must use it to support your techniques. Techniques alone are no good if you don't support them with strength and flexibility. - Bruce Lee The pursuit of strength and overall improvements in all avenues are important to improve in your fitness level. For the next few weeks we will explore different areas we need to address to become more efficient in moving and pushing/pulling objects. Weak of Emphasis (WOE)- Velocity Why? When speed and accuracy is the emphasis, it produces the effect of reducing the length of time to perform the reps, due to the fact that the athlete is moving more efficiently.
Bottom Line: When speed and accuracy are the emphasis, the result is faster, more efficient reps. More reps + less time = better athletes. How is this achieved? Practice! First learning cues to perform movement for optimal range of motion, power, strength etc, then practicing the movement in real time. After this is achieved, a time element is applied to test the speed or velocity of the movement. Strength- Back Squat 3X10 Skill- Velocity Part 1 in Progression. Emphasis on proper range of motion (ROM), core stability, and proper hand placement. 20 reps of each movement. After working on form each athlete will perform cluster scheme of 2.2.2x10. 20 second rest between each set. Time each cluster.
