Archive for May, 2010

Sandbag Clean for Power Development

Posted in Xtreme Tennis Conditioning, Z.S. Training with tags , , , , , , on May 29, 2010 by zenithstrength

The sand bag is a great tool to integrate into your strength and conditioning program for power development. Certain exercises such as power cleans are extremely technical and difficult to teach in a short period of time. However, the sandbag  clean is relatively simple to teach and retains the benefits of integrating triple extension,which is basically an explosive jump, with the added benefit of challenging the athlete’s core stability.

A couple of cues to make sure you are doing these correctly.

1.The start position is your basic dead-lift position. Make sure your low back is flat and your mid-back is tight.

2.Drive through the hips and explosively shrug your shoulders and finish off catch phase.

There are a couple ways to catch the bag. You can rotate the bag as the shown in the video below

or you can literally get under the bag and catch it.

Try them both and see which one you prefer.

As a side note  I recommend that you check out Mark Rippetoe’s book Starting Strength. Its a great instructional resource  how to dead-lift correctly as well teaching other barbell lifts.

Train Hard!

Shyam

Thoughts on the SV Dirty Legs Spring Trail Run

Posted in Z.S. Training with tags , , , , , , , on May 23, 2010 by zenithstrength

I had the opportunity to work a booth at the South Valley Endurance run, bike, and duathlon,on Sunday with my good friend and Sports Chiropractor Dr. Armen Agacanyan. The majority of the athletes participating were either runners and/or cyclists and as I observed those who came in for some complimentary soft tissue and pre- race tuneups work, I noticed the similarities with some of their issues.

Almost all the athletes who came in had severe mobility restrictions in their hips. Since running is a repetitive motion that heavily taxes the hip flexors I wasn’t  surprised that they were tight after assessing them, but alarmed that very little was done to address those  issues through soft tissue/foam roller work, dynamic warmups and post race stretching in their training regimens.

The other alarming trend was almost everyone who came had ankle mobility restriction. I watched as Dr Armen, dug into their calves with the graston tool, also know as the torture device for the intense pain it causes, to help open up the soft tissue restriction and improve ankle mobility.

So here’s my point from these two observations.

If you are a competitive endurance athlete, and want to be relatively injury free you need to address ankle mobility and hip mobility issues. Everything starts with proper foot mechanics and if there is dysfunction in the ankle its only going to cause more issues up the kinetic chain to the knees, hips and low back.

Endurance athletes also need to strengthen the hips, especially the glute medius, which helps to stabilize the hip and knee while running, reducing the risk of knee tendonopathy issues.

If you are a competitive endurance athlete I would highly recommend going to a qualified strength coach to get assessed making sure any potential injury issues are addressed through prehabilitation and working with the coach so he/she can tailor a program to meet your competitive goals.

In Strength,

Shyam

Deepak Sabada Wins Again

Posted in Athlete's Accomplishments, Xtreme Tennis Conditioning, Z.S. conditioning, Z.S. Tennis, Z.S. Training with tags , , , , , on May 2, 2010 by zenithstrength

Congratulations to Deepak Sabada for winning the Diamond Hills 18’s Jr. Championship!

Deepak took out the #12 ranked player in the boys 18’S division in the semi-finals en route to the title. This is his second tournament win this year and he has been on a 15-1 tear his last 16 matches. Keep up the good work!