In this past weekend’s paper it was brought out that Stephen Strasburg will have to undergo Tommy John surgery to repair a torn ulnar collateral ligament in his throwing arm. Could this injury have been prevented?
The answer to this with 90% certainty, is yes. The answer is not 100% mainly because there are always some external happenings that are beyond one’s control. The main point here is that many things could have been done to prevent injury and at the same time, enhance performance.
Read more… »
I’m sure you keep reading or hearing the recommendation that you should breath normally during and in preparation for execution of a skill. Also, that you should never hold your breath during execution of an exercise or sports skill.
If you have been reading my blogs for any length of time, you’ll know that I disagree strongly with these recommendations. In reality, it is just the opposite from what is being recommended: you must hold your breath during execution of an exercise or skill. Read more… »
When stepping out to go into motion, the first few steps are the most important, especially if you also must elude your opponent who is guarding you. In such cases, you should already be in an athletic position before beginning the first step.
This means that you should have a slight bend in the knee joints and your trunk should be inclined forward slightly from the hips with the weight on the balls of the feet, but only if you know that you will be moving forward. Read more… »
I’ve been receiving quite a few reports from coaches and athletes telling me how my book, Secrets of Russian Sports Fitness and Training, has been their “bible” in establishing effective and successful training programs. They tout this book as being responsible for much of their success.
I am always happy to hear such comments especially in view of the hundreds, if not thousands of books aimed at improving athletes. It is especially gratifying to know that the knowledge gained from this book has been applied in an effective manner. Read more… »
Posted on Aug 19, 2010 under Bench press, Scapular stabilization |
Over the last few years it appears that more and more trainers are recommending that you pull the shoulder blades back and keep them back - or tight together - while you execute different exercises. This includes the bench press, overhead press, biceps curl, triceps press, squat, and so on.
Keeping the scapulae together or pulled back is a good recommendation if you want to have good posture and get the chest out. However, it is a conflicting recommendation when it comes to execution of various exercises in which the arms are involved. Read more… »
Posted on Aug 15, 2010 under Transfer of Training |
Some readers of Transfer of Training, Vol. I by Anatoly Bondarchuk felt overwhelmed by the amount of information and how it was all applied. This is understandable because much of this information is new to the Western world.
Now that Transfer of Training, Vol. II is available, some coaches and trainers are somewhat hesitant to get this book for fear that they may not be able to comprehend it all. This is understandable and to alleviate this fear, we are making a special offer in the hope that more people will read his material and get a better understanding of this very important concept in training.
The seminar DVD on the transfer of training by Bondarchuk (10 disc set) sells for $250. Each of Bondarchuk’s books sell for $65 each. However, if you buy the Bondarchuk transfer of training DVD set, both books are included free of charge. This is a $130 saving.
For a limited time we are also offering a 20% discount on the DVD set. For a total of $200 you get the entire DVD set plus the two transfer of training books. This is an outstanding offer that can go a long way to helping you understand everything that is involved in transfer of training.
By using the books and seminar material together it allows for much more understanding of the material. You get a clearer picture of what takes place and what is involved in the transfer of training or training exercises to the competitive sport.
Because this is a special offering you must call or email us for the order: 760 480-0558 or dryessis@dryessis.com
I am sure that all of you have heard about the kiss principle; keep it simple, stupid. This should be a fundamental law when it comes to the training of athletes.
But yet, not only is this principle ignored, but it appears that training programs and exercises are being made more complex. Why this is done is debatable, since it does not lead to the development of better athletes. Read more… »
If you read about the values of warm-up I am sure you will come across many authors who state you will have warm and loose muscles. It has gotten to the point where this is taken for granted. But is it warranted?
The answer to this question is no. In fact it is a myth as typically portrayed for athletes. If however, you are preparing for doing yoga then it may be a valid statement. Read more… »
Runners often substitute cycling to maintain leg strength and sometimes to help improve running speed. Cycling is a good substitute when you are not able to run as it does involve the same muscles but not to the same degree.
For example, cycling relies mainly on the quadriceps in leg extension. It is a dynamic move that powers the cyclists forward. Read more… »
The most distinctive characteristic of a player who can quickly accelerate is the quick first step. It has two key components; an explosive knee drive and a powerful total leg push-off.
After the first step, most important is to have maximum turnover speed (stride frequency) together with an increasing stride length. The faster the knee is driven forward and then back and down, the sooner the leg can make contact with the ground and the faster you can take the next step. Read more… »
Since the advent of trail running more runners appear to be coming down with ankle sprains and twists. To remedy the situation many are now wearing ankle straps. However, doing this may also exacerbate the problem.
When you wear ankle straps, the muscles do not function to hold the foot in place or to enable it to do his various actions. In time, the muscles become weaker making you even more susceptible to injury. Read more… »
This title came to mind after reading a couple of negative evaluations of the book Explosive Basketball Training. They were negative because (according to the evaluators) they did not have a template or a daily program to follow or did not agree with the strength training recommendations.
These individuals were looking for substantiation to what they were doing and a program that they could follow without having to exercise their knowledge. They would definitely not be creators for whom this book is best suited. Read more… »
Since launching the new Yessis Glute Ham Back Machine I have had many individuals asking about the exercises possible on this machine, especially those for the core. This includes separate development of the upper and lower abdominal muscles, the obliques and lower back erector spinae.
Not surprisingly, most individuals did not realize the full capabilities of this machine that I created and developed. Nor did they have machines that allowed for such development! Suffice it to say, most effective glute ham machines allow you to do 12 or more different exercises, with at least seven of the exercises specific to the core. Read more… »
When I saw this title in a recent triathlete magazine I was somewhat intrigued as it did not make sense. Runners who wear shoes use cushioned shoes that would help absorb the landing forces. As a result they should have a softer landing.
As I got into the article it became clear that they really meant that the barefoot was better able to absorb the landing forces and not allow the forces to travel up to the ankle, knee, hip and lower back. This is a great benefit of barefoot running.
Read more… »
In reading the title of this blog most of you will probably say “no way”. And I agree. But yet a study that was reported in the International Journal of Design and Nature and Ecodynamics says just the opposite.
According to a study, “what’s important is not whether an athlete has an innie or an outie but where his or her navel is in relation to the rest of the body… It so happens that in the architecture of the human body of west African-origin runners, the center of gravity is significantly higher than in runners of European origin.” Read more… »
In looking for a few articles in the Soviet Sports Review (later named the Fitness and Sports Review International) I came across several great articles dealing with running. They not only reminded me how so little of this information has permeated the US literature but how the Russians were very practical in their research.
They also had a great deal of theoretical research which most often led to research dealing with its practical applications. These were the articles that most impressed me and which I translated because we see so little practical research based on or leading to full understanding of the sports skill involved. Read more… »
To increase turnover (stride frequency), sprinters use downhill running. They correctly believe that maximum stride length and frequency are controlled by your neuromuscular system, as with any other skill. It is believed that downhill running teaches your nervous system to let you run faster.
These comments although accurate, are somewhat misleading. The statement that downhill training trains your nervous system to let you run faster is accurate when you do over-speed training. In this the nervous system goes beyond what it does when running on level ground. Read more… »
The use of heavier golf clubs, baseball bats, discs, balls or other implements is increasing in popularity. But are these heavier than normal implements of benefit?
The answer to this question is based on how much heavier the implement is and how it is used in relation to using the competitive equipment but with different weights. When done correctly they can be of great benefit; when done incorrectly, they can have the opposite effect, they can worsen your swing or throw. Read more… »
Posted on Jul 12, 2010 under Active cords, Speed and quickness |
To strengthen the knees most players do squats and leg extension exercises. When done correctly, squats are a great exercise for the knees and for all-around movement on the court or field.
Leg extensions, done on a leg extension machine, however, may create additional knee problems. The reason for this is that when you do the exercise on a machine your thigh is stationary and when you straighten the leg against resistance, high compression forces are built up in the knee. Over time they can damage the support tissues of the knee. Read more… »
Ordinarily I would never asked this question because I have never seen a runner have too high a knee lift. But now I ask this question because of a recent article stating that many runners have an excessive knee lift.
According to the author. “When runners tire, they often overstride, which exaggerates their knee lift. But lifting your knees just tires out the entire quadriceps even more quickly, leading to sore thighs the next day.” Do these comments hold water?
Read more… »
Baseball team bullpens are becoming more important because teams now regulate how many innings or pitches a starting pitcher can throw. As a result they now have specialists who throw only for example, in the seventh inning or the eighth inning or are closers and only throw in the ninth inning.
Nolan Ryan disagrees with this and conditions his pitchers to go the distance. He disagrees with the modern trend or limiting what and how much a pitcher can do. He has proven to be successful in this method just as many teams say they are having greater success by limiting the number of pitches or innings pitched. Read more… »
Many people do the reverse lunge thinking that it is great for working the glutes. But it is not. Moving your leg behind the body involves a a forward tilt of the pelvis, not hip extension.
The way most people do the reverse lunge shows that it also does not involve hip extension (or anterior pelvic girdle rotation). Why? Because the push off leg remains in the same alignment with the trunk before and after executing the reverse lunge.
Read more… »
An article in one of the leading San Diego newspapers had the following to say about Will Venable of the San Diego Padres: “the key to his recent (hitting) success is the adjustments to his batting stance - he crouches more at the plate which allows him to see the ball better.”
Question: how does getting into a deeper crouch allow you to see the ball better? He is also quoted as saying, “as good as I felt standing tall, it wasn’t doing me any favors.” Keep in mind that the difference between a high stance and a crouch is quite small.
Read more… »
In the great song by Kenny Rogers, “you have to know when to hold them, you have to know when to fold them.” By changing a couple of words the same concept applies to skill technique.
This means you have to know if you should change technique and you should know when to change technique. We can even add that you should know how to change technique if and when called for. Very often changes in technique are made that are uncalled for that produce even worse performances. Read more… »
I just received word that Dr. Yuri Verkhoshansky has passed away. He will be greatly missed. Dr. Verkhoshansky was a pioneer in developing the sports sciences not only from the theoretical side but also in a practical way. He will be remembered as the father of plyometrics, especially the shock method, and for developing and making practical the stretch-shorten concept: the basis for all true explosive training.
I was familiar with his writings over 50 years ago and translated many of them in the Soviet Sports Review and later in the Fitness and Sports Review International. I arranged to meet him personally on one of my trips to the former Soviet Union and we established a common bond that continued over the years. We shared materials and gained much from each other. Based on our work, I was the first to introduce Dr. Verkhoshansky to the Western world and in particular, the United States. As a result he has had major impact on American training methods.
Although his major work was done in the 1960’s and 70’s, he continued to explore and refine his concepts and their application to the training of high-level athletes. In the last decade he was working on additional material for his book Supertraining, as well as specific coaching manuals. Hopefully his daughter will continue in his footsteps in the dissemination of his works. The world of sports training will greatly miss this brilliant scientist.
A new and improved model of the Glute-Ham-Back Machine is now available. It was developed by Dr. Michael Yessis and is similar to the original Glute Ham machine, also created by Dr. Yessis back in the 1980s. Since that time many companies have copied the original design, but they have been unable to duplicate how to use the machine most effectively.
Nor have they explained how to do the main exercise, the glute-ham-gastroc raise most effectively. Thus, most of the machines presently on the market are very limited in scope and have little to offer in relation to exercise execution.
This new model of the Glute-Ham-Back machine is much more versatile than previous ones. It is now possible to do 12 unique exercises not only for the hamstrings and other hip joint muscles, but for total abdominal and lower back development.
For example, the machine can accommodate athletes who are over 7 feet tall. This is the only machine on which these athletes can do the back raise, the best exercise to strengthen the lower back muscles through the full range of motion. The machine is also usable by athletes 4 feet tall and all other athletes in between.
The glute-ham-gastroc raise exercise can be done more effectively on this machine because of the size and dimensions of the seat and the directions that accompany the machine. Everyone who purchases the machine will receive an exercise manual as well as a DVD showing execution of all the exercises at no extra cost.
In essence, you’re not only getting the best instruction from the person who created and developed all the exercises on the machine, but also a DVD so that you can see how each exercise is executed.
The machine is easily adjustable, not only in wdth but also for placement of the feet. It also allows for easy attachment of Active Cords to create more resistance for some of the exercises. The attachments and the machine can also be used to do many of the Active Cords exercises. These are in addition to the 12 unique exercises on the machine.
In reading about Kevin Correia, baseball pitcher for the Padres, I felt both sad and angry. It’s a story that we find all too often regardless of the team or league. After what can be considered a good season last year and a good start this year, he is now struggling.
This in itself is sad but my frustration and anger comes from the inability of the team and coaches to find out what is wrong and get him back to his winning ways. The knowledge and methodology is already available. It only needs implementation! Read more… »
I recently read three articles in running magazines related to breaking specific times for the marathon and other events. For example, how to break a 4:30, or 4:00, or 3:30, etc. time for the marathon.
The key to breaking these times was related to different types of programs and running techniques. In essence, all the recommendations revolved around a change in how the runner ran different distances. They all related to running! Read more… »
The hype and stories regarding Stephen Strasburg seem to be getting bigger and more outlandish every day. Much of it is deserved and earned as his feat of striking out 14 players in his first major league game was a fantastic accomplishment.
Major league baseball and its many fans find his feat hard to believe, and as a result, they talk about it as the greatest thing that has happened to baseball in decades. They believe that he will be able to duplicate, or come close to duplicating, this feat in all his future games. Read more… »
Many athletes persist in trying to use the glutes and hamstrings in the running push-off. The reason for this is that they still believe that the gluteus maximus and hamstrings are the key muscles involved in the push off. But they are not.
The reason for this is that the glutes and hamstrings cannot be used in the push-off. During the push-off the leg is in contact with the ground. The leg joints (hips, knee, ankle) are undergoing flexion and the muscles are in an eccentric contraction. Read more… »
I’ve written quite a few blogs bringing out how sports writers and commentators are usually way off base when addressing a particular topic, player or a specific game play. Although most readers agreed with me in my comments, some thought I was in errror since many of these commentators are considered great analysts and game experts.
However my comments are directed mostly not to their knowledge of the game, which is usually superior to mine, but to their analysis of game skills. This is an area in which they are not well versed and it is understandable, because they have never been exposed to this. Their knowledge of game skills is based on things that they’ve heard over the years and to some extent, based on what they think occurs from their playing experiences. Read more… »
Every year I get the latest catalogs from various fitness/sports equipment companies. I peruse them to see some of the latest pieces of equipment that are becoming or have become trendy.
As I go through them I am constantly impressed with the concepts and accessories presented. But when I compare the equipment and their write-ups to what actually happens in many exercises and in execution of sports skills, it usually leaves much to be desired. Read more… »
Recent studies are once again proving that runners and triathletes suffer injuries at a higher rate than ordinarily thought. For example, a recent study of over 500 competitive runners and triathletes found that 90% had suffered an injury in the past year.
About half of the athletes were sidelined for at least two weeks or forced out of training for more than a month. Yet, in spite of the statistics, runners and triathletes in the run, do not take preventive measures to not only decrease the incidence of injury, but to decrease the severity of the injury if it occurs. Read more… »
It is often recommended that runners do strength training in order to do more effective hill training. This is great and will help the runners greatly when it comes to hills. But is it most effective for improving overall running speed?
The answer here is maybe but most often it appears to be no. The reason for this is twofold. First you develop some of the same muscles as are used in running, but not in the same manner. In other words they are not specific to running. Read more… »
Many more coaches appear to be using block training (block periodization) in their training programs. This is great to see because it is a very effective method for improving high-level athletic performance.
However, block training is very specific and must be used wisely in order to get maximum benefit. Merely establishing blocks in the training can prove to be a detriment to improving athletic performance, especially for the high-level athlete. Read more… »
Posted on May 23, 2010 under Chi running, Runners, Running |
A recent article in the Washington Post extolled the virtues of Chi running. According to the article, “Chi running is a revolutionary approach”. Sadly, this could not be further from the truth.
Chi running is based on false assumptions that can lead to a decrease in performance. In fact, the information presented rather than being revolutionary, is a rehash of some old information with a little bit of worthwhile knowledge. Read more… »
It is not uncommon to read about high-level athletes, especially in sports such as baseball, basketball and football who state that they must overcome physical shortcomings. Some even state that they do not have the physical talent that other athletes possess.
Some of these athletes experience injuries that are not common to other athletes and they often feel that they compensate for an injury by getting another injury. What seems to be missing here? Read more… »
Posted on May 17, 2010 under Backswing, Downswing, Follow-through, Golf |
In a past article Tiger Woods brought out that many of his amateur partners who take a real rip at the ball often get little out of it in terms of distance and direction. According to Tiger, “That’s because they fail to realize that what happens on the forward side of the ball is just as important as what happens before impact.”
There is no questioning the fact that what happens in the follow-through (forward side of the ball) is very important. However, it is not as important as what happens prior to contact. Once the ball is hit it’s on its way and no matter what you do, or no matter what the club does, or the pathway that it follows, or the range of motion that it goes through it will not change the ball flight or distance. Read more… »
In studying stride rate (frequency) in runners, researchers have come up with the “ideal” stride frequency for all runners. It is based mainly on the frequency seen in the best runners but with no consideration of stride length.
Should all runners strive to achieve this magical number so that their stride frequency will match the best runners? Common sense will tell you that this would be silly. But yet, this is what we see happening.
Read more… »
Posted on May 09, 2010 under Golf, Stretches |
Static stretching for golfers before beginning to play has been recommended for many years. You have been told to do static stretches to (1) increase your flexibility, (2) prevent injury, and (3) prepare for swinging the club without injury.
These are admirable outcomes but practical experience and sound research has shown that static stretches fail in these outcomes. Static stretches do increase flexibility but increased flexibility before playing a round does not improve the swing. Read more… »
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