Coach, I’ve been doing Westside training and a sprint workout for the last month. I’ve had gains but also a few problems and I’d like some advice on how to make it better. I don’t have any specific goals(I think that’s part of the problem) other than to get stronger which I hope will make me faster when I move to more sprinting. One of my main problems is hamstring flexibility and soreness, what exactly would you like to know? Thanks in advance.
Nathan - please did you just tell me the answer. Louie Simmons probably does a better job at training the hams than any strength coach I know. But you need to work on your range of motion - flexibility training is hard work and you have to be tough with yourself. Do you have a stretching program? Get back to me - In faith, Coach Davies
My main stretching program consists of stretching before a workout, after a warm-up I’ll perform each of these for 8-10sec in this order: straight-leg calf, bent-leg calf, glute stretch on the floor, butterfly, hip flexor, standing quad, and finally hamstring. If I’m with my training partner we’ll do 1-2 PNF type stretches for my hammies which really helps. Post-workout, I usually do the glute and hamstring stretch. On the track I incorporate a few dynamic stretches such as leg swings. Also, I ordered “Beyond Stretching” from Pavel. Ask if you need more.
Try Pavel’s other book Relax into stretching. Coach davies also has a yoga workout for his athletes. And try dragging to get rid of the soreness or the 60%rule.
Kato, should I do the sled after the workout, later in the day, or on a separate day? Do you have any specific movements? Also, is there any type of sprinting that could enhance my strength gains?
Nathan
Drag the next day. It helps to get rid of soreness by getting blood to the muscle. Also try lifting 60% of the weight you used the previous day for a couple of sets. And then, 60% of that the next day. Cold Whirlpools also work very well. We do have sprinting exercises to increase your strength but they are further down the line in levels. I fear that if I shared them you would try them and risk injury. Again they are used by people who have been training for at least two years.
When would stretching be done during the warm-up, I’ve adopted Coach D’s rope routine, should it be before or after? How would you warm-up on the day after heavy legs? Perhaps the rope routine, stretching, GPP, warm-up sets, 60%(how many sets, 1 or 2), then light dragging for 100ft, then cold shower? Am I close?
Warm-up doesn’t always mean stretch. You need to find what works for you. If you do all of that, you won’t have time to workout. I’ll drag or do 60%, depending on what I feel like doing. The cold whirlpool comes rigth after the workout. I do my rope work separate from my workout. I do my GPP last because afterwards I don’t have the energy to get a good lift.
Kato is discussing our approach to an active warmup. As you become accustomed to our work, you will notice, shorter & shorter warmup until it is eliminated. Preferably our stretch starts between 23 & 35 minutes into the session, dependent upon the mobility work we have done. In faith, Coach Davies
Nathan - always try to ease into your stretch and hold them for a long time. An old blacksmith concept is that you can’t bend metal until it is hot - Hmm. kinda’ means when you get warm you will be able to stretch. Stretch between rounds and while I would tell most athletes not to change the rest period in your case the additional stretch time will help. - By the way, it really isnt a blacksmith term, I just could resist saying it. In faith, Coach Davies
Kato, I meant doing all that stuff after a day of heavy legs, for recovery. For the 60% rule, how many sets should be performed? It’s usually the Straight-Leg Deadlifts that get me sore so I should do that, right?
Coach D and Kato, I enjoyed the rope routine mixed with bodyweight exercises. I’m going to continue that while including stretching in the middle, so basically see if that gets the job done? What is done in place of the warm-up when it’s cut out? If this is explained in an upcoming article, I’ll wait. Thanks guys.
Just puttin’ it to the top. But while I’m here, do you have plans for more articles? Your first was great.
Nathan - I will try to eliminate some confusion between an active warmup and just going cold into stretching. Without question, it will take time to assimilate into an “active warmup” such as the rope routine but in time, what you consider as warmup is elimatinated (and not replaced) with something like the rope routine. Does that help or have I further confused you? In faith, Coach Davies
get the sprinting book by dr. yessis off of the elitefts store damnit. later.
dman
what kind of time drops did you experience using Dr. Yesis book?