Hashan Jayathunge
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12/08/2024
Bro came a long way in life 👑❤️
Explosive Session To Develop: Speed, Jumping, Explosive Power, and Eliminate Muscle Imbalances
Here's how his explosive sessions go. We focus on specific things. For Ex:
Ex 1: Focus is on transferring that light weight as fast as possible in the vertical plane. This develops velocity, and speed
Ex 2: Focus is on taking out that eccentric load, and developing concentric strength within the lower body. This develops power and the ability to produce force
Ex 3: Focus is on absorbing and producing force single legged. Emphasis on absorbing thought. Look how controlled he is upon landing.
Ex 4/5: Focus is on powerful and QUICK extension of the hip, while controlling the body at the top (core and hip stability)
video excerpt from adonis harrison.
From the moment you sustain a hamstring strain, to the day you return to sport, can take anywhere from 1 to 6 weeks or longer depending on the severity of the injury, sport position, goals, etcetera.
There might be a slight advantage to starting rehab exercises early and performing them within a certain pain threshold since this has been shown to be "safe and may allow earlier exposure to and progression of beneficial stimuli" (Hickey et al 2022).
Regardless, the main exercises will consist of hamstring-specific strength and a progressive running protocol which you will perform simultaneously on alternating days, 2-3x/week.
Based on the function of the hamstrings, mechanism of injury, and associated deficits following a hamstring strain, strengthening exercises will primarily emphasize 2 things:
•Eccentric knee flexor strength.
•Hip extensor strength at moderate to long muscle lengths.
Both of which will include double and single-leg variations at a high intensity.
Shown are some hamstring-specific exercises.
Excerpted and edited.
07/03/2023
Core muscles? They're probably more than you think!
The core muscles, are very often confused for "the abZ bruh", but in reality they include the pelvic floor muscles, the transversus abdominis, multifidus, internal and external obliques, re**us abdominal, erector spinae (sacrospinalis) especially the longissimus thoracis, and the diaphragm.
The lumbar muscles, Quadratus Lumborum (deep portion), deep rotators, as well as cervical muscles, rectos capitis anterior and lateralis, longs colic may also be considered members of the core group, while minor core muscles include the latissimus dorsi, Gluteus Maximus, and Trapezius.
So yeah, when it comes to strengthening your "core", simply doing crunches won't cut it.
In the following posts, we'll dive into the core muscles specifically, and see how each one of them works!
Stick around for more core information, and maybe new exercise ideas!đź‘€
TAG somebody who needs to see this!
excerpt
Ankle Stiffness Progressions.
These progressions happen every 1-2 months, not all in one day.
1.Depth Drops
2.Drop Jump (reactive)
3.Depth Jump (power & reactive)
4.SL Drop Jump (reactive)
Depth jump variations are super beneficial, but also shouldn't be done too early on in athletic development. They are tough on the central nervous system and use them sparingly to stimulate, not annihilate.đź’Ż
Share this with someone who needs this. adapted from , edited.
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