Hey Performance Freques,
Today’s mission is about improving what is basically an overloaded jump. In the olympic barbell movements that are done from an upright position and landed in a highish mini-squat, violent hip extension is the key to performance.
So, take 6 min a leg, and work on getting yourself into a better, more powerful position.
Athletes ask all the time is it “ok” to mobilize before the workout. These are the same athletes that have huge range of motion deficits. I mean ‘elephant in the room’ huge. Like, they can’t pull their foot back past zero degrees of dorsiflexion in their ankles.
Athletic injuries are twisted ankles and missed snatches. It’s likely though, that your athletic injury is a 100% preventable. Your injured tissue is all about high output in a wonky position. How about this, if you aren’t running around playing gasso-brako, or wondering why you tore your achilles, or have knee pain, back pain, hip pain, plantar fasciitis, a hole in your knee cap, shin splints, a torn meniscus, or herniated discs, a torn shoulder labrum, a torn biceps, hip impingement, shoulder impingement, hamstring tears, a rotator cuff tear, or wondering why your numbers suck, then by all means, worry about “stretching” before the workout.
DEAL with your business if you are serious about kicking ass.
Kstar
14 Responses to “Episode 185/365: Improving the Jump Mechanism + Rant”
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Wow Cool its video and very nice this post . Thanks for nice sharing !!
Kelly, funny you should mention shin splints. I just posted a question about them here in the last day or so, but I can't remember where – dammit! Could you please give some advice on dealing with them? They're really kicking my arse at the moment – not cool.
Thanks,
Adam.
^^ sorry, I should say that it's specific to the medial part of my lower leg, so the MTSS variety of shin splints.
I just recently found your blog and wanted to say I think it's awesome! I am amazed each one I do to find out just how inflexible I am, but hopefully these will change that.
thanks and keep doing it please
Matt
Kelly, I've seen a couple videos where you addressed "golfer's elbow." I've had an ongoing issue with this, which is sometimes accompanied by bicep tightness, typically after pull-up intensive workouts, but it pops up at other times too. Any ideas on what mobilizations would help this?
My english is not that graet, but does he say yes to mobilization before the workout? sorry?
@Jan C,
Don't worry, Kelly's English isn't that great either. He speaks some weird dialect of American that seems to be peculiar to San Francisco CrossFit.
Yes, he is saying that mobilisation before a workout is OK.
But, it depends on the mobilisation and the intensity with which you approach it.
Some MWODs are deliberately aimed at being done before a workout, most are aimed at after.
At about 1:30 in this MWOD Kelly outlines his thoughts on this http://mobilitywod.blogspot.com/2011/01/episode-148365-pnf-demo-deadlifting.html.
In general, and his suppleness Lord KStarr can delete this if I've got it completely wrong, before a workout is the time to work on stuff that will stop you from performing up to capacity in that workout. So you address particular positional issues, thoracic mobility for example before OHS.
The suggestion is that before the workout is not the best time to try and make major advances in mobility. That might be better left until afterwards. Kelly talks about doing it in the evening some time after training as one suggestion.
But, and I think this is the major point Kelly was trying to make in KSpeak (I don't know what else you call the language he uses
)is that if you have serious mobility issues the only wrong time to do mobility work is if you don't do it at all. If the only time you have is just before training, that's when you do it.
So either is OK, but if you want to know the best times,:
Before to address things that will limit your performance.
After for longer, more intense sessions that are intended to make longer term changes.
Please note, this is my take on it and I may have some or all of it wrong. Pretty sure I'm mostly on track though.
Thanks for the help
Did you find any information here on shin splints? My sister is really struggling with them, especially after the double unders in the Open WOD, and I wanted to give her some specific mobility stuff to do for them.