High Performance Conditioning

This is Amy from Team MudderFit performing the first gym circuit of 2013 in preparation for the Tough Mudder event scheduled in October. Please leave a comment below if you have any questions about this circuit.

This is James from Team MudderFit performing the second gym circuit of 2013 in preparation for the Tough Mudder event scheduled in October. Please leave a comment below if you have any questions about this circuit.

The Countermovement Jump (CMJ) is a simple but effective plyometric exercise and has been shown as a vital exercise in the development of power and agility whilst significantly improving Eccentric Utilization Ratio's by allowing for a more efficient Stretch Shorten Cycle.

When performing CMJ to improve athletic performance ensure to follow correct coaching points, the majority of which are highlighted within the video. Please note to ensure quality execution and reduced injury risk ensure each repetition commences from full hip and knee extension (i.e. a standing position).

Common mistakes include:

*Knee valgus during the 'Dip' and 'Landing' phases
*Excessive trunk flexion throughout the movement
*Heels lifting during the 'Dip' and 'Landing' phases

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The Depth Jump is a plyometric exercise which can be performed to improve lower limb explosive power in the majority of sports by utilising the stretch shorten cycle of a muscle-tendon unit. This exercise is a slightly more advanced exercise than our countermovement jump video previously posted and considerations should be taken before prescribing this particular exercise. Ensure athletes have a foundation of strength, being able to perform similar low velocity movements (e.g. back squat) with loads of 1.5 times body mass or greater, before engaging in such exercises.

Progression for the depth jump include:
*Increasing the height of the box
*Performing the movement unilaterally
*Adding an external load
* Incorporating an anterior or lateral movement

Regressions include:
*Reducing the height of the box
*Performing landing exercises (removing the rebound triple extension)

Common Technique Errors include:
*Knee valgus during the initial contact and landing phases
* Excessive trunk flexion
*Prolonged contact time & excessive hip and knee flexion

Following on from our 'Clean' video posted previously, this video involves The Snatch and its multiple components. The Snatch is another Olympic lift, however it can be used to improve lower limb explosive power, whilst also providing a greater challenge to the core muscles and shoulder stabilisers than The Clean due to the bar finishing overhead. The various components shown in this video can also be used to improve athletic attributes, for example, Mid Thigh variations have been shown to significantly improve Rate of Force Development whilst Split variations provide greater eccentric loading whilst also being more functional to sport as the finish position provides a unilateral component.

For more information on The Snatch or The Clean and their variations, don't hesitate to visit our website and get in touch at:

www.highperformanceconditioning.co.uk

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The Clean & its variations, including power variations, pull variations and split variations.

For more information on how to perform these variations correctly and how to properly incorporate these exercises into your programme visit:

www.highperformanceconditioning.co.uk

Email:

highperformanceconditioning@gmail.com

Twitter:

@HP_Conditioning

The Bulgarian Split Squat is a great Uni-lateral lower body exercise. Uni-lateral exercises are great for developing size, coordination, mobility, along with eccentric and concentric strength. Uni-lateral training is a valuable tool in your toolbox to supplement your Bi-lateral exercises.

For more training information visit www.highperformanceconditioning.co.uk

Twitter: @HP_Conditioning

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The Clean is an excellent exercise for improving power production of the lower body. It is also a very functional exercise which mimics the extremely rapid triple extension of hip, knee and ankle that occurs during the majority of sports, whilst also requiring the athlete to decelerate during the 'Catch Position'.

www.highperformanceconditioning.co.uk

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Manchester City Ladies FC performing Nordic hamstring lowers with High Performance Conditioning coach James Rothwell. Nordic hamstring lowers provide eccentric loading for the hamstring muscles and when performed over a period of weeks significantly improve the strength of the posterior thigh, reducing the likelihood of Anterior Cruciate Ligament (ACL) injury.

More information regarding Function Hamstring Training can be found at:

http://highperformanceconditioning.blogspot.com/2011/11/f...

The Split Jerk is a very functional exercise which can be applied to numerous sporting disciplines. This is due to the emphasis it places on control of the lower body and core during the catch position as very little sporting actions are carried out bilaterally. It also emphasises rapid triple extension of the hip, knee and ankle immediately after utilising the stretch shorten cycle of the muscle-tendon unit. Note that for a safe return to the starting position, the forward foot is moved to the centre first, followed by movement of the rear foot to the centre and then the bar is lowered down to rest on the anterior deltoids once again ready to commence the next repetition. This is to ensure safety of the individual exercising and those around them allowing maintenance of balance.

www.highperformanceconditioning.co.uk

DISCLAIMER- We don't own this music

No copyright infringement intended.

This exercise is a variation of the Clean, catching the bar in a half depth front squat position. The Power Clean is an excellent exercise for improving power production of the lower body. It is also a very functional exercise which mimics the extremely rapid triple extension of hip, knee and ankle that occurs during the majority of sports.
www.highperformanceconditioning.co.uk

DISCLAIMER- We don't own this music
No copyright infringement intended

Produced by High Performance Conditioning - Strength and Conditioning Specialists based in Manchester, UK. Visit www.highperformanceconditioning.co.uk for more information.

High Performance Conditioning Coach John performing the Razor Curl. Maximum activation of the hamstrings musculature during the Razor Curl has been shown to reach up to 220% of its activation during maximum voluntary isometric contraction. The hamstrings musculature prevents anterior translation of the tibia, which in turn could help to decrease the susceptibility of anterior cruciate ligament injury. Therefore all athletes could benefit from incorporating the Razor Curl into their periodised training programme.

More information on Hamstring Training can be found at:

http://highperformanceconditioning.blogspot.com/2011/11/f...

Compilation of the top olympic lifters performing world records and other astonishing lifts. Featuring Hossein Rezazadeh, Akakios Kakhiasvilis, Naim Suleymanoglu, Galabin Boevski, Ivan Stoitsov, Sagir Taner and many more...

High Performance Conditioning Coach Mike demonstrating the clean.

Incorporating the clean into an athlete's strength and conditioning programme will help to promote the development of whole body muscular power.