Author name: Hugo Noya Enríquez

Track and field, Biomechanics, Kinesiology

TOP 3 SPRINTING TECHNIQUE DRILLS: THE SIMPLEST WAY TO RUN FASTER

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Unlock the secret to sprinting faster with a no-frills approach in this quick guide. Ditch the overwhelm of endless tips and discover how to implement the most effective sprinting drills into your routine effortlessly. Whether you’re a seasoned sprinter or a coach looking to enhance your athletes’ speed, this post simplifies speed improvement, focusing on what truly works. Dive in to transform your sprinting technique with simplicity and precision. Ready, set, sprint smarter!

Weight training

HOW TO RESET BAR POSITION IN THE DEADLIFT

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Bar position at the start of each pull is critical. In this post I´ll explain the method coach Rusty from Wichita Falls Athletic Club utilizes for getting reps 2+ set correctly without spending time searching for the sweet spot.
Today we’re going to talk about the deadlift, particularly the second, third, fourth and fifth rep. If you do your five step set up correctly, you’re going to be in the perfect position to push the floor and drag the bar up your legs. Something coach Rusty has been seeing with some of my newer kids is when they get into the second rep, they’re messing around with the bar in the bottom because it’s not going where it started. This is an easy thing to fix, but there are coaches use a cue that doesn’t work all the time. It’s never really worked with Rusty. And that’s kind of doing the exact same thing but reverse it, or slide the bar down the legs.

Health, Gymnastics and calisthenics

LEARN THE SHOULDER ROLL BEFORE YOU FALL

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Falling is one of the most common causes of injury as we age. That´s why learning how to roll safely can significantly reduce impact, protect your head and neck, and even save your life. In this post, I´ll show you how Carl Paoli teaches people the shoulder roll. The shoulder roll is a diagonal rolling pattern that teaches your body how to redirect force away from the spine and head. And why does this matter?:

Track and field, Psychology

THE BIGGEST MISTAKE AMATEUR SPRINTERS MAKE

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If you want to maximize your sprinting technique you have to be fluid. In this post you’ll learn how to be aggressive while staying relaxed, how to maintain proper sprinting form during maximal efforts and why tension in the face and body can rob you of speed.
Olympic coach Harnden provides actionable tips to help sprinters stay relaxed and ensure that they maximizing force production without sacrificing technique. Tension in the face and chin position cascade throughout the body and have a huge impact on sprinting form. Great races and PR’s share 1 thing in common: they feel easy. It may seem counterintuitive but “trying hard” can actually slow you down.

Weight training

HOW TO CARE FOR YOUR GYM

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In this post we discuss how to keep up the gym with appropriate organization, operation of equipment, and cleanup. Respect the place you train.
Mess is a this is a minor deal in most gyms, but in a formal gym like Wichita Falls Athletic Club the plate racks are organized in a specific way. Each one of the pins holds only one type of plate. Bottom racks in that gym they put 45 lbs on. The big plates go on the bottom and the little plates go on the top. That’s the way the plate rack ought to be organized. The reason for this is just tidiness and logic. Everything’s got to be organized on the floor so that you can use the equipment more effectively. And if you can’t respect that level of organization then you need to go someplace else to train. We want the 45 lb plates on the bottom. We want the 25 lb plates on the top. And we want the 10s and the 5s on the top also. On one rack there are only 10s. On another plate rack there are 5s on it. It’s not that complicated. We want you to follow the apparent order of things when you’re running around in there training. It makes your training operate at a higher level of organization and it just kind of establishes a set of rules for the room. That kind of thing is important, believe it or not. I don’t know about your gym, but that’s the way Wichita Falls Athletic Club and Starting Strength Gyms operate.

Weight training, Gymnastics and calisthenics

FROM LAT MACHINE TO CHIN UPS

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In this post I’m going to explain about what to do if you can’t get chin ups. Whether you’re a client or you are in the gym doing this yourself, you might not be able to do chin ups right off the bar.
Generally we put in chin-ups on our light pulling day, so we can’t add weight to the bar. We’re running NLP on our deadlift. We can’t add three days a week because it’s getting too taxing. So what you do is you pull out that middle day, generally if you’re running a Monday-Wednesday-Friday, you’re going to pull out that Wednesday and then you’re going to supplement a light pulling whether it’s chin ups, cleans… You’re going to pull out that middle week, that Wednesday for instance, and you’re going to add a supplement some chin ups. So chin ups are very good light pulling exercise. So we’re going to add in chin ups.

Track and field, Biomechanics

DO YOU HAVE THE RIGHT LEG LENGTH TO SPRINT FAST?

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Do you have the right leg to height ratio to be a fast sprinter? It´s simple. Longer legs are unfair advantage because they cover more ground with each stride. But there´s just one problem: long legs don´t make you faster.
Scientists studied elite sprinters and found absolutely zero connection between leg length or leg to height ratio and speed. Now, maybe what you´re thinking: “Didn´t Usain Bolt prove longer legs are the advantage?” Well, here´s the thing: longer legs can cover more ground per stride. But you pay a triple penalty for that extra length:

Weight training

WHY LIFTING SHOES ARE NOT OPTIONAL?

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The right shoes are an essential tool for developing strength as they improve your relationship with the floor and allow you to train more effectively. Common features of a good shoe for strength training include a stiff, non-compressible sole, slight heel, adequate toe box, and metatarsal strap.
Starting Strength coaches always recommend weight lifting shoes for barbell training. Barbell training is a full body exercise. It depends on you standing in balance with a heavy bar either on your back, or on your shoulders, or in your hands. And balance is kind of a critical component of this thing because if you are not in balance, you cannot produce optimum amounts of force to the floor to move the bar. Squishy shoes are not conducive to maintaining balance because any slight perturbation of the position of the bar in your hands, or on your back or shoulders, is going to have to be dampened by your feet against the floor. You can’t do that if you’re wearing squishy running shoes. Squishy running shoes do not belong in barbell strength training.

Weight training, Health, Injuries and rehabilitation

USING THE LEG PRESS TO BUILD STRENGTH TO SQUAT

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In this post I´m going to explain how the leg press can be used to incrementally load a new trainee to develop the leg strength needed to squat.
A leg press machine is one of the most constant features of commercial gyms all over the world. Everybody’s got a leg press machine because it allows big strong guys to move hundreds and hundreds of pounds over a short range motion, and accomplished very little in terms of accumulating leg strength. Starting Strength coaches don’t use it for that. The leg press machine at Wichita Falls Athletic Club is used for a very specific purpose. It is used for a detrained population that comes into the gym with insufficient strength to do an actual bodyweight squat. If you can’t do a bodyweight squat, we’ve got to have a way to get you to where you can. They’ve used various approaches to this before: partial squats and continually add to the range of motion at the bottom. But the most foolproof way that they have found to do this is with the use of a leg press machine.

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