Drake Berberet: Strength 2 Speed LLC

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đŸ’„Hexbar Deadlift vs. Conventional DeadliftThis research study was completed by Dr. Jason Lake & colleagues. Article titl...
04/30/2019

đŸ’„Hexbar Deadlift vs. Conventional Deadlift

This research study was completed by Dr. Jason Lake & colleagues. Article title: “Effect of a Hexagonal Barbell on the Mechanical Demand of Deadlift Performance”

Study background đŸ€”

Researches used a linear position transducer to analyze barbell displacement at +90% 1RM for the Hexbar Deadlift (HBD) and Conventional Deadlift (CBD), which allowed them to further derive velocity, force, acceleration, work, and power

What did the researchers find? đŸ‘‡đŸŒ
HBD and CBD had the same displacement (ROM) ‱ Greater loads (mean forces) were achieved in the HBD ‱ Faster mean velocity was achieved in the HBD ‱ HBD showed a faster displacement to the top of the movement ‱ HBD resulted in a longer acceleration (80% of total movement compared to 60%)
The main take-away from this study IMO is that the HBD moves through the same ROM faster than the CBD. The acceleration phase also makes up a larger portion of the movement in the HBD (80%). When considering sports that require a vertical jumping component (I.e. accelerating to point of take-off) it might make more sense to use the HBD âžĄïž because of the greater acceleration portion

đŸ’„This is a really cool study looking at fast food vs. post workout “fueling” supplements. They used known supplement bra...
03/05/2019

đŸ’„This is a really cool study looking at fast food vs. post workout “fueling” supplements. They used known supplement brands so it makes it very applicable .
What did they do? The researchers matched macronutrients for both groups (fast food & supplement). They depleted the subjects muscle glycogen via biking and then refueled immediately after and also 2-hours post exercise. Macros are in the image above if you’re curious. They then had the subjects perform a 20k m cycle as fast as possible 4-hours post depletion .
The results showed no difference between groups for completion time, glycogen refuel, blood markers, and perception of exercise .
One might take this study and think...well here’s my excuse to eat fast food everyday. (and might be cheaper) Yes and no. Short term, yes you will get a similar benefit. However, long term implications of quality of food should strongly be considered đŸ‘đŸŒ (I.e. gut health)

đŸ’„Fat Cells vs. Skeletal Muscle Cells .petersonsc・・・Read some interesting research this week that put some context ...
03/05/2019

đŸ’„Fat Cells vs. Skeletal Muscle Cells
.petersonsc
・・・
Read some interesting research this week that put some context to my training.
The short story would be to compare the body to an ecosystem. Obesity is a result of adipocytes (fat cells) having competitive advantage over skeletal muscle cells. A large reason for this competitive advantage is due to the fact that fat cells have the ability to undergo hyperplasia and hypertrophy while skeletal muscle only demonstrates the latter.

By increasing insulin sensitivity through physical activity metabolic flux of the skeletal muscle cells is improved. Thus allowing for a hypertrophic effect of these cells.

If one can selectively hypertrophy TypeII fibers through large multijoint exercises trained with maximal intent and short rest intervals (elicit GH and IGF-1 secretion) then the partitioning of nutrient intake is in favor of skeletal muscle.
Dually if these methods can be employed while training at a HR intensity that allows for beta oxidation then the fat cells can be diminished in size.
ESCALATING DENSITY TRAINING

10 min ON 3:30 OFF
HR RECOVERY 130bpm

BLOCK 1
BB BACK SQUAT x 3
NG PULL UP x 3

BLOCK 2
BB RDL x 3
BB BENCH x 3

KBOX FINISHER
0.025 kgm^2
4 x 1 min ON
HR RECOVERY 130bpm

đŸ’„How do you maximize your vertical jump?The efficacy of the stretch shortening cycle (SSC) and vertical jump is really o...
03/05/2019

đŸ’„How do you maximize your vertical jump?
The efficacy of the stretch shortening cycle (SSC) and vertical jump is really only limited by the athletes genetic limit (bucket). The athlete’s genetic limit essentially has 3 subunits. The nervous system, the tendons, and the muscles (the big rocks)
In order to maximize your bucket and fill it to the top you must maximize all 3 subunits. Through proper training, timing, and manipulation of stressors this can be accomplished
Teach someone proper technique and you have another way to optimize their vertical jump potential .
Tag someone who needs help with their vertical ❗
Need help designing a program? We work with both athletes and coaches that are looking to improve both their vertical jump and knowledge of jumping. Reach out and DM

đŸ’„What does it mean to be a sport-scientist? Should you call yourself one? Xavi Schelling has a great infograph explainin...
03/03/2019

đŸ’„What does it mean to be a sport-scientist? Should you call yourself one? Xavi Schelling has a great infograph explaining what a sport-scientist is
Unless you are or are attempting to do all of these things...you probably aren’t a sport-scientist

đŸ’„Before you purchase your next omega supplement make sure you’re reading the dosage. Most supplements have about 1/4 of ...
03/03/2019

đŸ’„Before you purchase your next omega supplement make sure you’re reading the dosage. Most supplements have about 1/4 of the dosage you actually need to have an effect

・・・
Here is an interesting image from a study looking at omega-3 index in 404 baca division 1 football players. Of the 404 tested, only 1 was considered to have an acceptable index - the other 403 were either intermediate or undesirable
Omega3s play an important role in brain health 🧠. They have been associated with reduction in anxiety, stress and depression - which are extremely high in college athletes. Omega3s are also important for healthy brain aging and cognitive function .
Ignoring our internal environment is like giving a car a great paint job and body kit without a shotty engine! .
Link to study here .
https://harriscollege.tcu.edu/wp-content/uploads/2018/06/FINAL-ACSM-Omega-3-Index-Poster-5.24.18.pdf
Link also in story

.eddiejo・・・It is commonplace for one to attribute obesity or unhealthy weight gain to a "slow metabolism", i.e. low re...
03/03/2019

.eddiejo
・・・
It is commonplace for one to attribute obesity or unhealthy weight gain to a "slow metabolism", i.e. low resting metabolic rate (RMR) or even the other way around in that obesity causes a dramatic slowing of one's metabolism. We hear it all the time. These false notions have largely enabled, at least in my opinion, the massive and, unfortunately growing presence of obscure proprietary weight-loss programs that are claimed to "boost" one's metabolism or RMR where in fact the way one boosts their RMR is by simply gaining weight. .
✔I've always said that a "metabolism boosting weight loss program" is one of the biggest oxymorons in the industry. A change in RMR (minimum energy demand and therefore expenditure) does not happen overnight. It is a long term adaptation to a continuous stress that challenges overall energy homeostasis/balance.
✔Specifically, a caloric surplus such as during overnutrition, stimulates a positive energy balance in which the energy/caloric input from excessive nutrient/fuel intake exceeds energy that the body needs and therefore expends. Like most biological organisms, when there are extra energy-containing fuel resources, the body likes to hold onto it. For humans, we like to hold onto it in the form of energy-dense fat molecules which are largely stored in adipose tissue. Over time, the response will be increased body fat and bodymass; this is not the adaptation however.
✔The adaptation to prolonged positive energy imbalance is an increase in resting metabolic rate or simply, a "boost in metabolism". This adaptive response is simply to re-establish energy balance. If we did not have this adaptability, we would just simply continue to gain weight. Upon adaptation, body mass stabilizes because there is no longer an energy imbalance.
✔Bottom line, obese individuals have a comparatively high metabolic rate and therefore have a large propensity for weight-loss so never buy into any type of weight loss program that is said to boost metabolism

đŸ’„What is a “good” RSI value?A lot of context first needs to be behind this question...what sport is the athlete in? Are ...
03/01/2019

đŸ’„What is a “good” RSI value?
A lot of context first needs to be behind this question...what sport is the athlete in? Are they strong? What do they need to get better at? Will obtaining a high bilateral RSI even translate to their sport?
Something I learned from breakdown the metric into its variables. What makes up RSI?
If we do this we see that RSI is the quotient of Jump Height & Ground Contact Time. So we then must ask ourselves...what sport is the athlete in, and what are they deficient at? For most team sports they should be proficient at both fast and slow SSC, (classified as time spent on the ground). However, which one should they be “better” at?
FOR EXAMPLE, in basketball working more time developing a solid slow SSC might be more “optimal”. In the picture above (A) is an example of a lower RSI (using slow SSC) but a higher Jump Height whereas (B) is an example of a higher RSI (using fast SSC) but a lower Jump Height. Both could be useful in basketball...(B) might serve them better during a submax reactive rebound jump, whereas (A) might serve them better dribbling down the lane and dunking over a defender

đŸ’„Remember the last time you slept 5 hours...how did you feel the next day? Probably not optimal ・・・Athletes: Think of ...
03/01/2019

đŸ’„Remember the last time you slept 5 hours...how did you feel the next day? Probably not optimal

・・・
Athletes: Think of this graph when you hear “Go to bed”. Sleep more, hurt less.

03/01/2019

đŸ’„Reactive Strength Index (RSI)
Fast or slow stretch shortening cycle (SSC)??
Not all sports require the same degree of reactive ability. For example, a 2-foot vertical jump requires more of a slow SSC, whereas a 1-foot jump requires more of a fast SSC. Sprinting would also fall into the category of fast SSC
Fast SSC: less than 250 ms
Slow SSC: over 250 ms
RSI = Jump Height / Ground Contact Time .
When looking at RSI you should think about the equation and how you achieve a high RSI value. .
You’ll find that the majority of team sports involve both fast and slow SSC, however think about what that sports uses MOST and also what separates the good from the bad players. Determine what that is, develop that quality, and get really good at it

đŸ’„Heart Rate Readiness .This is a simple way to determine the readiness of your athletes using heart rateThis can be comp...
02/28/2019

đŸ’„Heart Rate Readiness .
This is a simple way to determine the readiness of your athletes using heart rate
This can be completed on the treadmill, during the warmup, or really any other protocol that is standardized daily that will elevate the heart rate for a period of time
The protocol I used here was a 1-min treadmill run @ 9mph. In the past I’ve also completed a 2-min run @ 7mph and also a 4-min run @ 6.5 mph (really arbitrary). Just anything that will initially spike the heart rate, keep it there for a little while, and then give it time to recover back down to baseline
How to track for sport-science: Look at the trends in HR max, how long it takes to get there, and also how long it takes to return to baseline. HR is an indirect measure of the autonomic nervous system, so any major deviations in this data could indicate that your athlete is in a lower readiness state. Which you could then make training adjustments based off this information

02/27/2019

đŸ’„Here’s a nice little aerobic conditioning circuit you can use today with your athletes or yourself (I.e. coach) .
When I would use it with my ATHLETES...GPP work, post season regeneration work, recovery work, or aerobic maintenance work (your sport probably provides this in-season, but some sports might not)
When I would use this as a COACH or general person...anytime. I complete something like this at least 1x per week or when I’m feeling a little stressed. (1) It’s great to get the heart pumping faster and blood flowing (2) It also allows some creativity (“pick any 7 exercises for 30-min”), which allows you to get out of the rigid structure of most workouts .
Another consideration: Winter sports are winding down and most athletes are pretty banged up. This circuit can be used as an option to promote blood flow and regeneration. Whether that be for tissue work or technique work, this can be used. As mentioned above, it also has a creative element, which could serve their mental health pretty well following a very structured season

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