Friday 130104

Five rounds for time of:

50 Double-unders
10 Push jerks (185#/135#)
Rest 1 minute

Post times to comments and BTWB.

James, extending himself at 5:30 A.M.

Performing the Negative ~ Luke Palmisano

For all the force we exert against an object when we move it, we sometimes forget the force applied against our bodies and muscles in the “negative,” or eccentric portion of a movement. First of all, what does eccentric mean?  Basically, it’s when the targeted muscle groups are extending, instead of contracting. Think of a deadlift. To lift the weight, what must contract? Mainly, the glutes and hamstrings. So the eccentric part of the deadlift is when you are lowering the bar to the ground, and the glutes and hamstrings are now extending. But are they still working? Most defintely. And that’s what makes the eccentric part of any movement so important to know. 

Think of box jump. Like, a really really high box jump. Jumping up to the box is an achievement. But what about jumping back down? The jump back down to earth can actually exert more force on the body than the jump! Or, consider a deadlift again. Let’s say we’re being strict on our deadlifts, as in, you cannot drop the bar once you’ve lifted it. You must lift it, and then in a controlled fashion lower the bar to the ground. Which is harder? Because the potential for acceleration is so much greater now during the eccentric portion of the movement (you are using gravity instead of pulling against it), the force against the muscles trying to control that acceleration is greater. The eccentric, or negative, portion of the lift would be harder. Therefore, the strength gains that can be made while using negatives in a workout can be a real positive (see what I did there).

Maybe you’ve heard a coach say to you before that more people hurt themselves lowering a bar than while lifting it. This is for two reasons. One, sometimes people act as if their work is done once the bar is lifted, and they relax on the way back down. Two, we now know that the stress against your muscles during the eccentric portion of the movement is greater. Therefore, the risk for injury increases.  It’s during the negative portion of some movements that we here another term: rhabdo. Rhabdo is caused during loaded eccentric movements. It’s when muscle tissue breaks down and is sent into the blood stream, and is a serious and potentially fatal (in rare cases) condition. Therefore, should a coach and athlete use negatives in their training regimen? Yes. However, be forewarned: without strict monitoring, the risk of injury and/or tissue damage increases. So, when trying to increase strength, and performing negatives, remember that a little bit goes a long way.  Or, that a little leaven ferments the whole lump.  Or, positive is better than negative.  Or, that too much baby poop can make a diaper overflow that I love my son. Whatever helps you stay within the limits of your body.

Please remember to attend the JumpNRope seminar scheduled for this Saturday January 5th 12pm to 2pm, you must pay and sign up HERE, not just on MBO.  See you all soon!

Comments

  1. RYAN F. :

    Nailed 8 straight double unders today, boom!

  2. michael ledger :

    Poetry: “Therefore, the strength gains that can be made while using negatives in a workout can be a real positive …”

  3. rob bell :

    who put double-unders the day _before_ the clinic? that was just dirty…

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