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April 2, 2012
@ norcal, i really agree with the fact that EC rarely has to train a negative power – weight ratio ! however probably why he has the DL and FS in the 2.0x catagories minimum
brent, would saying the program benefits negative power to weight ratio ? really wanting to throw the med ball more often but i believe having a better power foundation will help learn the mechanics smoother
April 27, 2008
That is a good point about EC Drew.
Yes, the 3X Programs are built for all levels; beginner, experienced, advanced.
I totally understand your frustration with the Med Ball throws but you must keep them going because it will be easier to program in the motor coordination when the power shows up.
April 2, 2012
August 28, 2011
Personally, I think alot of shoes are pretty weird, and I definitely recommend going bearfoot if possible. If you go to a gym and the people there don't want you taking your shoes off or something, you can wear socks or wear the shoes which look like socks and have toe sockets? Reason is because most shoes have some sort of elevation, or don't provide any elevation, things like flats because they cause 25% more impact pressure when you walk. So just look for shoes with a low heel, shoes with a contoured insole to support your arch, and make sure there's enough room for your toes to move around and you can easily flex them. Sorry about the shoe talk, but just keep that in mind when thinking of buying any shoe or weightlifting shoe for that matter. But like I recommend, try to keep it as minimal as possible by going bearfoot or just socks, but it may be slippery, I don't know, but you can go by with socks.
Mechanics will come when you have the power and strength, but still keep working on them because it will definitely by easier than starting from scratch.
July 6, 2011
Big misconception about shoes… flat shoes/low heels force your body more forward. A bit of a heel (1-1.5 inches) with FLAT insoles will support one's structure best. Try it out – stand barefoot sideways to a mirror, take a big breath in through your nose, out your mouth, relax and let your body slump (this is your resting posture – how the bones support you instead of muscular effort). Notice how far your head/body shifts/slumps forward. Now take a thin book or a towel folded up a few times and place it under your heels and repeat the slump test. Keep elevating the heels and keep repeating the slump test. You will all notice that as the heels come up, the body shifts BACK, not forward. Eventually, when you go too high on the heels, you will fall forward. Go back to the highest level that held you the most upright and that is the best height for you.
Same thing with the arch supports – the more the arches are lifted, the lower the heels become, comparatively. Some people need a very small arch, but almost always in one shoe only; best to go with flat insoles and raised heels in general and with regard to working out (squats, for example), I understand people want to sit back on their heels and get lower into the squat but it is far less supporting and the benefits are not great enough to not go with a bit of a heel.
August 28, 2011
Doc, I agree with you that flat shoes force your body forward. I have nothing against weightlifting shoes but they may go abit on the extreme. I recommend barefoot NOT flat shoes. The reason is because it's the most natural. Nothing really is there to improve or impair any kind of movement. The cavemen wouldn't have had shoes and had to lift those heavy stones. It just goes all the way back to the origins. However, yes if you're planning on getting shoes, get those low heeled shoes (what I meant is not high heels but regular low heels if you feel me).
April 2, 2012
based on my research the heel lift does add a structure type of deal when in a full squat or hip hinging.. but i read alot more about the stability the shoe provides since most have a hard heel and non-slip undersides. i got the .75" lift, i dont want anything crazy but i enjoy not having my feet shift around and the shoes are snug fitted. just pr'd 220, cant wait to rep 1.25x BW and work up to 265! ill make a log for 3X today
August 25, 2011
This is my email= ( firstname.lastname@example.org ) I also have been contacting the guy that mulepower suggested in his post about fast twitch muscle recruitment. Down below was the email that I asked him.
When I say Squat cleans I mean the olympic lifts. Thanks for the info I'll start doing more bench pressing at my gym. I know all about the mechanics of throwing the baseball I get the info at this website (Topvelocity.net) all I think I need is more strength and just like you said bench pressing is important I'll take that now. But what are your concerns on my strength, don't you agree I need to up my deadlift to 300 lbs. which should increase my olympic lift poundage, which will convert into throwing the baseball.
here is his response: Hi Ron,
I looked at Topvelocity.net
I'm not impressed at all and you should be very careful of what he is saying about training.
The deadlift incorporates 85% of the skeletal muscles. That's why we use that lift.
If the bench press is added, the total number of muscles involved goes up to a total of 95%
Olympic lifting, as it's currently used, also includes power cleans, clean and jerk, snatch and many others. Almost all of those lifts are expressions of maximal strength rather than actual performance.
For example, if you increased your deadlift from 250lbs to 300lbs, your power cleans would also improve by 50 lbs even if you didn't work that lift.
NONE of those will help you pitch faster than just doing deadlifts and bench.
The deadlifts will not "convert" to throwing faster but benching will.
If you do a sensible training method using no more than deads and bench, you will probably improve your pitching performance to it's maximum.
Brent I still don't disagree with you and olympic lifting. I just think it is only an expression of maximum strength thats all.
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