Dynamic effort vs Max effort + accommodating resistance
You can either move heavy weights slow, or light weights fast. Both is of equal importance in building a well rounded athlete, but rarely is the second one well programmed , as some coaches prioritize just adding weight to the bar.
If you only ever focus on adding poundage, the weight moves slower, only contributing to building max strength qualities and one side of the force velocity curve. Though it’s important for an athlete to be strong and have a large foundation , the explosive qualities found on the other end of the curve are neglected.
This becomes the lowest hanging fruit, and how we use the kettlebell to build explosive athletes. The goal is moving the bell as fast as you can, and the ballistic nature of the movements allow for maximal intent.
Max effort days – low rep (1-2) ; maximal load
Dynamic effort days – low / med rep (3-5) maximal speed
Add some bands if you want to get accommodating resistance and feel how fast you’re moving the bell.
Swing
Squat
Sprint
Scoop throw
Click on the image below to see the dynamic circuit!
How to improve your mobility with one exercise?
Progressive goblet squat 🏋🏻♀️
Each rep you progressively narrow your feet stance
The more parallel and narrow your squat stance the more we challenge upper back, hip and ankle mobility
But the real question?
How does this actually help you move better?
The #gram is filled with every mobility exercise on the planet, but the real issue is that most mobility issues are actually stability issues
Creating an upright and stable trunk allows for the body to access ranges of motion we weren’t able to before
Imagine a Tree 🌳 , if the trunk was shaking all over the place how do you think the branches are going to be?
The best part of the goblet squat is your building strength as well. Pretty confident that getting stronger never really hurt anyone
I learned this one in @coach_darius master class, come learn the why behind the what with me every Monday, Wednesday and Friday at 9am.
Click on the image below to see the #1 mobility exercise!
DSP Speed and Agility Camp Week 2 Highlights
Kettlebells for the Performance Specialist Seminar (Part A)
September 12th – 13th
Alexandria, VA
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