Re: Overcoming Performance Barriers

[Guest guest]

>

> Overcoming Performance Barriers

>

> At some point in time it is inevitable that one may experience or have

> experienced performance barriers. What strategies have members used to

> overcome barriers/sticking points in their training?

>

***

1. periodization

2. changes in the means of training and their diversity for a time.

3. avoiding specialization of training year round for lowish level

4. recovery strategies year round.

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5. pharmacology works. But we all know is illegal.

I slowly start to believe that the human body has a limited capacity

of adaptation in time unit, especially for speed-strength and speed,

so " sticking points " are normal and physiologic. I dont think there is

much point to fight sticking points head first, as you fight against

physiology of the body. Rather plan ahead to encounter as little as

possible stagnation during a year of training.

Dan Partelly

Oradea, Romania

[Guest guest]

>

> Overcoming Performance Barriers

>

> At some point in time it is inevitable that one may experience or

have

> experienced performance barriers. What strategies have members

used to

> overcome barriers/sticking points in their training?

>

***

Here's a few:

*Change the rep range or cadence, speed of the rep, use of different equipment,

types of muscular contractions or sequences of muscular contractions.

*Change the exercise order or duration of exercises.

*Use of various recovery techniques to suit the athlete/sport/situation -

psychological, nutritional etc.

*Increase the frequency of the workouts - twice a day training?

*Experiment with rest intervals both interset and reps. Gullich and

Schmidtbleicher stated: " To guarantee the highest possible

effectiveness it is necessary to individually determine the optimal

rest period " .

* " Less is more " ? - rest.

*Use of deception techniques could be used as a successful means of

increasing the performance of individuals who have either reached a

plateau or who are in the process of injury rehabilitation.

*Alter the environment (competitive environment?).

*Alter the input that reaches the central nervous system through various means.

*Use various types of waves during the warm-up instead of sets of 60 -

70 - 80 - 90 - 100kg, change to a sequence such as 60 - 80 – 70 –

90 100kg.

*Use of facilitation techniques.

*Vary movement patterns.

*Use of contrast techniques - the great Russian superheavyweight

lifter, eyev, was known for his somewhat unconventional approach

to training. He would alternate his training methods, using

various " contrast methods " within a training session.

*Use supramaximal techniques. Occasional use of " supramaximal "

techniques can be particularly helpful in conditioning the mind-body

to be prepared for the unexpected situations, those new personal

bests. Examples include walkout squats, heavy partial deadlifts.

Carruthers

Wakefield, UK

[Guest guest]

I seem to run into barriers when I move away from a program/s that

have always worked for me. Block periodization has worked for me. As I

come to the end of a block, I unload intensity and volume for a week,

then change average intensity and volume for the next block.

Dan

Milton, Mass.

>

> Overcoming Performance Barriers

>

> At some point in time it is inevitable that one may experience or have

> experienced performance barriers. What strategies have members used to

> overcome barriers/sticking points in their training?

>

> Carruthers

> Wakefield, UK

>

[Guest guest]

I think one of the best ways to break plateaus and performance barriers

is to start adding in mobility work. Mobility work will help open the

joint space and alleviate inhibition to the surrounding musculature. It

will also reset altered length tension relationships of the muscles.

It's like taking the brakes off your body so you can reach your full

potential. Your body will only make as much progress as the nervous

system allows and mobility work is usually the fastest way to affect

the nervous system. Mobility will take the " neurologic brakes " off.

For mobility I, personally like the program Z Health uses. They also

base alot of their info off of Dr Mel Siff's work on the movement

matrix and the 9s model in their athletic training.

Jerad Friedrichs

Colorado Springs, CO

[Guest guest]

I went to the Z Health website. What exactly is it, is it some new way of

stretching, walking or running? What applications does this have for the

athlete?

Thanks

Edwin Freeman, Jr.

San Francisco, USA

===========================

In a message dated 7/18/2008 12:56:50 A.M. Pacific Daylight Time,

jerad.friedrichs@... writes:

For mobility I, personally like the program Z Health uses. They also

base alot of their info off of Dr Mel Siff's work on the movement

matrix and the 9s model in their athletic training.

==================================

[Guest guest]

I have used the ZHealth Mobility Drills for two years. I did the R Phase for 6

months then I started the IPhase.

I have found the very effective in increasing my proprioception.  There are no

stretches and all mobility exercises are done while standing still.  I have

practiced pretty much everything including 15 years of Iyengar Yoga. These

simple drills developed by Dr Cobb have given me in 6 months what 15 years of

yoga did.

Give them a try.

Wayne Unger

BC

================================

Re: Overcoming Performance Barriers

I went to the Z Health website. What exactly is it, is it some new way of

stretching, walking or running? What applications does this have for the

athlete?

Thanks

Edwin Freeman, Jr.

San Francisco, USA

============ ========= ======

In a message dated 7/18/2008 12:56:50 A.M. Pacific Daylight Time,

jerad.friedrichs@ yahoo.com writes:

For mobility I, personally like the program Z Health uses. They also

base alot of their info off of Dr Mel Siff's work on the movement

matrix and the 9s model in their athletic training.

============ ========= ========= ====