DB Hammer

Bigger Stronger Leaner Powerlifting & Strength Sports
61

[quote]squattin600 wrote:
Is it OK to do RATE and DUR work in the same workout for antagonist musculature?

for example RFI Push Ups on trampoline and Iso chin holds at PAP
[/quote]

Squattin600,
It’s not preferred. If you wanted to use DUR with your upper push muscles and RATE with your upper pull muscles then you should split up your program this way:

(1) Lower and Abs
(2) Upper Push
(3) Upper Pull

Sometimes you’ll find that you can combine upper and lower in the same workout, especially after you segment your bodyparts/workouts like above. For instance, strength-speed lower is a brutal workout that usually only contains 1 exercise, sometimes 2, so that day may be appropriate for you to combine your upper push work. Then you can take a day off, hit your upper pull, take a day off and repeat(with “companion sessions”).

Peace,
Brad

62

where would i learn more about factorization?

63

Chris Aus,

Where would you learn about factorization? “The Sports Book: Best Training Ever!” by Dietrich Buchenholz.

What do you want to know, specifically, about factorization?

Peace,
Brad

64

Ive got the book but the parts on factorization in the book are minimal. the paragraph 9.5.1 “Factorized Arrangment” really isnt enough… In the Q+A DB said he would go into it further in a new book or something saying that the factorization section took up 40 pages…

I just want more on the nitty gritty of factorization…

65

Brad this is what I want to understand :slight_smile:

“This is a topic that takes a lot of time to explain. In fact, it takes up about 40 pages in a book I have in the works. But to hold you over until then; rotate through between fatigue and frequency toleration cycles, returning to split factorization on occassion to measure your working capacity. Once the factorized break-ups become larger than the frequency scale then you can split-factorize, assuming that you tested it with a 4 element and 5 hybrid arrangement. Again, you can build your hybrids and elements in respect to your modality and bracket specific work capacity scores and jump to single-factorized work if the need comes about. And then there is the question of how to go from session to session and cycle to cycle. And once that is answered then a whole new slew of questions get introduced and answered. In other words, I didn’t want to throw too much on you at once…but I recommend that you swallow The Sports Book whole because as complicated as it may appear now, it is childs play compared to the next evolution.(note: this is why I am considering making the next book available to consultation clients only…I fear it will go too far over the heads of everyone else”

Also when DB says this why does it matter if the work is factorized or not? Why specify that it is only for non factorized work?
“Once you can answer that…you understand why neuro-rate and neuro-duration work may parallel one another but may not co-exist in the same training day or same training session for non-factorized work.”

66

Brad, I have a functional to technical question.

I was approached by a baseball player with pitchers elbow (medial epicondylitis).

Now it is my understanding that this could be caused from faulty mechanics, dropping the elbow below the shoulder while throwing.

While I have yet to see the player throw, he’s coming in next week for some catch etc…, I do know that he recently transitioned from first base to centerfield. obviously a centerfielder throws more and harder than a first baseman.

So, assuming I am correct, where would you begin looking for a functional correction to dropping the elbow below the shoulder while throwing.

67

Chris Aus,
When you factorize work you may end up with part of your neuro-rate lower body work in your neuro-duration upper body session- I think that is why he said it like that.

He has a process of how to go from a single session of upper and lower on separate days, to multiple sessions of upper and/or lower on separate days, to partial factorized work mixed with non-factorized work, to ?single-factorized? work and lastly to ?split-factorized? work. The last one is the direction he wants to take all of his athletes. ?Split factorization? means that you will be training multiple sessions of upper and lower body stuff everyday! This is something that you have to build to using your understanding of the principles detailed in ?The Sports Book?.

If you understand the Super Seven very well, especially Autoregulatory training and his ?hybrid? principles then you should be able to figure out the process. Frankly, it would take me too long to explain it here.

Peace,
Brad

68

Squattin600,
Since medial epicondylitis (ME) is an over-use injury I would first make sure his throws are taken to drop-off and not just some arbitrary number. Don?t forget that first baseman generally throws about four times as much as any infielder(this is where I suspect the problem started). Think about it, the third baseman, shortstop and second baseman each make one throw each time the first baseman throws the ball back in to the catcher/fungo hitter. Then he has to make his own fielding throws followed by about two-thirds of the relay throws from the outfield! Also, ME is more common in R/R or L/L throwers/hitters. So you may also have to better regulate his cage/tunnel work, too, if this is the case. If he throws ?opposite? of what he hits (i.e. R/L) then his throw volume must be insane!

Next, check his form. If he is gunning from the hip then he will put himself at risk (as you suggested). But since he is now playing centerfield I doubt that he is throwing from the belt (or even three-quarters) because his throws will tail on him (or come in like a slider, but this is doubtful given his condition). If he is coming over the top (relatively speaking) then you need to see what his front plant leg is doing. If it is locking off his hips- not opening up in line with his rear ankle-joint and his throw target- then there is your technical problem. Don?t over-correct this, though! If you have him swing his hips open (as a ?12-6? thrower, give or take) then you will place greater stress on the shoulder- creating a whole new roundup of problems. Also, check for relative lack of strength in the last few digits of his throwing hand and make sure the tenderness to the touch is only about an inch in diameter.

I would love to see video of him throwing so I can evaluate him precisely, but let me give you a few tips right now anyways.

Develop isometric forearm and hand strength before progressing to eccentric work with these same muscle actions. The last phase would be returning back to ball variation throws (softball throws, weighted ball throws, etc). There are also EMS treatments I?d advise but I?m trying to keep this short and to the point.

Even though the goal is to increase the force absorption capacities of his wrist pronators and wrist flexors (functional development), you want to make sure to keep muscle balance in check. Think of it this way: if you spend all your money increasing your cars acceleration but don?t beef up your brakes then you will fix one problem as you create another.

Good exercises:
(1) Grab one of those Olympic-style dumbbell handles on one of the sleeves and perform pronation and supination work while laying on your back and while seated.
(2) With the same Olympic handle you can perform grip flexions. The variant in which your pinky is placed in the greater stretch-loading is known as ulna flexion, the opposite is called radial flexion.
(3) Perform pull-up bar hangs, holding on with your fingertips.
(4) Wrist flexions and extension while seated
(5) Wrist flexions while laying on your back with arm in ?throwing position?.
(6) Wrist extension while laying face down on an incline bench with your arm in throwing position.

I?ll stop there. Just remember, isometric before eccentric before throwing.

The technical ability is simply proper throwing mechanics. The functional ability is proper development of the muscles and tendons that support proper throwing mechanics (this is in-line with DB?s force absorption to power absorption to power production sequence). Understand the difference?

Peace,
Brad

69

Brad (& Squatting600), Thank you for your replies to my questions, keep up the good work!

70

Brad, thanks for the response. I’ll get back to you after I see him throw. I’s send video but I need a camera.

Maybe you could put a camera in with the EMS/TENS.

71

[quote]squattin600 wrote:
Brad, thanks for the response. I’ll get back to you after I see him throw. I’s send video but I need a camera.

Maybe you could put a camera in with the EMS/TENS. [/quote]

Squattin600,

Sounds good- look to see what his arm is doing in relation to his feet. Odds are he will either come over the top and lock off his hips or come from the side and open up his hips. There will also be other indicators for you to go off of, from the way he grips the ball to his position at release. That’s why I like video. If a picture’s worth a thousand words what’s the value of video?

I actually have a package I’m throwing together for you. It includes: EMS/TENS, electronic reactive jump mat, speed-wheel, synchrode, german back raise, and a digital video camera (I hope Hitachi is alright?). Let me know if there’s anything else you need.

Peace,
Brad

72

Brad,

Do you have a good cheap EMS/TENS device you could recommend? Thanks.

73

Carbide,

Check out this unit: 安全加密检测

You won’t be disappointed!

If you have any questions about the unit, please feel free to ask.

Peace,
Brad

74

Hitcahi should work just fine

75

Thanks for all the help with my baseball player. He was actually moved to centerfield because he is fast now. We spent a lot of time in the off season working on speed. He swings a good bat, and now can run too. His coach was so impressed with his transformation that he is having me consult the team now.

I really enjoy working through DB’s system.

the only other “system” that has produced as consistent, dramatic results was westside, however I should clarify that the gains I’ve seen, with westside, are more on the maximal/absolute strength end, and less on the reactive and speed-strength end of things

76

Brad,

I got to play catch today (actually I watched him play catch). I actually had the person he was throwing with throw him grounders that made him run reach, turn and throw. Basically I got him moving a little bit. I figured this way he would be less likely to clean up his form (being more of a reflexive throwing action, rather than just standing there)

Here is what I saw:

His feet (front and back) opened up and pointed toward the target.

His hips did not appear to be locking off. They ended up facing the target as well as the feet.

His upper arm was parrallel to the ground, but his lower arm (forearm) was at a 135 degree angle (kinda sidearm).

I asked how his throwing accuracy was from centerfield (being careful not to coach the answer I was looking for) and he said that his teammates say his throws tend to tail off to the side.

He throws Left and bats Left and was feeling it during his swing.

We did some of the Iso grip work you suggested.

77

Squattin600,

Three-quarters action, decent foot and hip action, tailing balls, same side thrower as hitter…nothing unexpected- which is good.

You’re good to go, just follow the rec’s above. I’d still love to see video of him throwing if I could- I know you mentioned you don’t have a DV camera…but maybe you could borrow one?

He can still throw and swing light- emphasis on the word LIGHT- during this rehab/prep phase. I wouldn’t suggest batting practice, though. I’d recommend affirmative imagery techniques (30-60 minutes) followed by a short round of throwing or hitting. All we’re trying to do here is set his technique in stone (as well as develop the feedforward abilities that are so critical in baseball, hitting especially), not induce fatigue.

Once his elbow does get back to normal then your only remaining step is to regulate his bat speed and throwing velocity during training/practice. Use a pair of lasers for bat speed and a radar for throwing velocity.

Thanks for the update. Good luck.

Peace,
Brad

[quote]squattin600 wrote:
Brad,

I got to play catch today (actually I watched him play catch). I actually had the person he was throwing with throw him grounders that made him run reach, turn and throw. Basically I got him moving a little bit. I figured this way he would be less likely to clean up his form (being more of a reflexive throwing action, rather than just standing there)

Here is what I saw:

His feet (front and back) opened up and pointed toward the target.

His hips did not appear to be locking off. They ended up facing the target as well as the feet.

His upper arm was parrallel to the ground, but his lower arm (forearm) was at a 135 degree angle (kinda sidearm).

I asked how his throwing accuracy was from centerfield (being careful not to coach the answer I was looking for) and he said that his teammates say his throws tend to tail off to the side.

He throws Left and bats Left and was feeling it during his swing.

We did some of the Iso grip work you suggested. [/quote]

78

Thanks again Brad,

When ahem the package arrives I’ll be sure to send a vid. (wiping drool off of my face)

Until then I’ll see if his folks have access to one

79

Thanks again Brad,

When ahem the package arrives I’ll be sure to send a vid. (wiping drool off of my face, because that package would make me a very happy man. My basketball, football and baseball players would be very happy too.)

Until then I’ll see if his folks have access to one

80

Brad, slightly off topic but thought this would be the place to ask…

If something will enhance my performance i couldnt care less if it was DB who came up with it or yogi bear… so in that general direction…

Im a pretty devoted westsider
gotten great results, but my bench lags badly behind my Squat/dead.

is there anything the DB method can offer someone like me who may not be willing to take the plunge into a complete DB programme.

and/or is there anything that strikes you as an inherant weakness in the way most powerlifters design their programs?

thanks in advance
and any idea when the Q&A will be up on innosport?