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| ASK SYNERGY |
| 4.14.08 |
To ask us a question email: Ask-Synergy@Synergy-Athletics.com
Note: Questions may be published on the site and should pertain to
sports or training.
Note: Questions may be published on the site and should pertain to
sports or training.
QUESTION: Hey, thank you for the squating videos, but from what
I've seen from world record videos and other walk throughs is that
they keep their stance wider than shoulder width, what do you think
about this? And I've read a lot of Louie Simmons work this past
week, starting to grasp it, what is your opinion on him? Thank you.
ANSWER: Good question. That squat video is from our former
collegiate Strength & Conditioning Coach, and shows some quality
form. For people that don't know Louie Simmons, the first rule of the
gym pertains: Don't critique someone whose athletes squat small
houses. (Louie could probably squat a duplex).
However, and from reading Louie, he would probably agree, he is a
powerlifter, which is a sport within itself. His goal to squat the most
possible, and a wider stance makes it a shorter distance to parallel,
therefore an advantage. For athletes, you should use multiple squat
variations: ATG, box, sumo (similar to Louie's), back, front, single leg
squats, etc. As an athlete, your legs should produce power in
multiple planes of movement. Let me know how the variations work!
I've seen from world record videos and other walk throughs is that
they keep their stance wider than shoulder width, what do you think
about this? And I've read a lot of Louie Simmons work this past
week, starting to grasp it, what is your opinion on him? Thank you.
ANSWER: Good question. That squat video is from our former
collegiate Strength & Conditioning Coach, and shows some quality
form. For people that don't know Louie Simmons, the first rule of the
gym pertains: Don't critique someone whose athletes squat small
houses. (Louie could probably squat a duplex).
However, and from reading Louie, he would probably agree, he is a
powerlifter, which is a sport within itself. His goal to squat the most
possible, and a wider stance makes it a shorter distance to parallel,
therefore an advantage. For athletes, you should use multiple squat
variations: ATG, box, sumo (similar to Louie's), back, front, single leg
squats, etc. As an athlete, your legs should produce power in
multiple planes of movement. Let me know how the variations work!
| Today's Questions 1. Power lifting vs. Athlete Training. 2. Size and Training 3. Off-season Lineman training. |
QUESTION: Hi, great video! I was hoping you could throw me
some advice. I can't seem to keep my weight back on my heels and
keep my knees from drifting over my toes without feeling like I'm
about to fall backwards. I'm 6'3 and have pretty long legs, perhaps
my size is to blame?
ANSWER: The "don't let your knees go over your toes" is a general
rule that isn't 100 percent for everyone. A single shoe size might be
the difference in the knee going over the toe or not. The key to the
movement is begin the descent by unlocking your hips back like you
are sitting in a chair, NOT by bending your knees. Keep a big chest,
shoulders back, flat back, and the knees over toes should take care of
themselves .Many coaches misinterpret the "knees over toes." Your
knees should stay over your feet, as in they should travel the length of
your foot during the downward phase and not kick off to the sides
(bowed legs or inward pointing knees). Lastly it has nothing to do with
size. I'm 6'5 myself. Usually when people say that they can't do a lift
because of their size, its a flexibility issue. Make sure to warm up
properly and stretch your hip flexors!!! Let me know if you need
stretching ideas, I'll post some pictures of leg stretches shortly.
some advice. I can't seem to keep my weight back on my heels and
keep my knees from drifting over my toes without feeling like I'm
about to fall backwards. I'm 6'3 and have pretty long legs, perhaps
my size is to blame?
ANSWER: The "don't let your knees go over your toes" is a general
rule that isn't 100 percent for everyone. A single shoe size might be
the difference in the knee going over the toe or not. The key to the
movement is begin the descent by unlocking your hips back like you
are sitting in a chair, NOT by bending your knees. Keep a big chest,
shoulders back, flat back, and the knees over toes should take care of
themselves .Many coaches misinterpret the "knees over toes." Your
knees should stay over your feet, as in they should travel the length of
your foot during the downward phase and not kick off to the sides
(bowed legs or inward pointing knees). Lastly it has nothing to do with
size. I'm 6'5 myself. Usually when people say that they can't do a lift
because of their size, its a flexibility issue. Make sure to warm up
properly and stretch your hip flexors!!! Let me know if you need
stretching ideas, I'll post some pictures of leg stretches shortly.
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QUESTION: I'm a high school lineman, that is starting to do some
running for next season. Please critique my program. I lift 3 days a
week. On the opposite days I rotate running 1 1/2 miles and running
ten 40 yard sprints. I like my lifting so please just comment on the
running.
ANSWER: In all due respect, YOU ARE MAKING ONE OF
THE LARGEST OFF SEASON MISTAKES!!!! Without going into
all the complicated science, I'll make this simple: If you want to run
long distances very slowly, then practice by running long distance very
slowly! If you want to be an explosive athlete, train with shorter
distances EXPLOSIVELY! As a lineman, you should incorporate 10
yard sprints because you can physically do more 10's than 40's in
each training session. Just like in a game, you need to work on your
get-off more than your top speed, so you should train with that in
mind. Also, work in mobility drills such as hurdles, hydrants, and
dynamic stretches. Hopefully your lifting is going better!
Send me an email at CoachHashey@synergy-athletics.com if you
need those drills described.
running for next season. Please critique my program. I lift 3 days a
week. On the opposite days I rotate running 1 1/2 miles and running
ten 40 yard sprints. I like my lifting so please just comment on the
running.
ANSWER: In all due respect, YOU ARE MAKING ONE OF
THE LARGEST OFF SEASON MISTAKES!!!! Without going into
all the complicated science, I'll make this simple: If you want to run
long distances very slowly, then practice by running long distance very
slowly! If you want to be an explosive athlete, train with shorter
distances EXPLOSIVELY! As a lineman, you should incorporate 10
yard sprints because you can physically do more 10's than 40's in
each training session. Just like in a game, you need to work on your
get-off more than your top speed, so you should train with that in
mind. Also, work in mobility drills such as hurdles, hydrants, and
dynamic stretches. Hopefully your lifting is going better!
Send me an email at CoachHashey@synergy-athletics.com if you
need those drills described.
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