O.M.P.T. and Sport Scientist - Involved in #sportbiomechanics research - passioned about breathing and performance
Sorrento, Campania
Joined June 2017
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GugFor retweeted
YEMAN CRIPPA E IL 2H06'06": L'ANALISI DEL NUOVO RECORD ITALIANO DI MARATONA (Guarda il video con Guglielmo Formichella, Maria Chiara Crippa, Alfonso Presutto, Gianni Demadonna) giovannicertoma.it/video/100…
GugFor retweeted
Training Zones Explained. This took me a while but I wanted to explain how I see training zones according to the different bioenergetics characteristics of each zone and how I use them with athletes, patients, fitness and longevity purposes.
Hope the video can be useful!.
youtube.com/watch?v=VcYyHXHT…
GugFor retweeted
Vascular flow limitations of the lower limb ... how do I differentiate from 'sciatica'?
A short educational VIDEO for clinicians
#ClinicalReasoning #Vascular #Physiotherapy #PhysicalTherapy #Atherosclerosis #Endofibrosis #Pain #ReferredPain #sciatica
youtu.be/PE2QEyXNe8A
GugFor retweeted
Utilize the push jerk in your lifting program to help improve force & power in the weight room.
- High motor unit recruitment
- Power produced through entire body
- Develop strength with short knee bend
You can use this exercise year round, performing 4-5 sets for 1-3 reps
GugFor retweeted
Peripheral limitations for performance: Muscle capillarization
onlinelibrary.wiley.com/doi/…
GugFor retweeted
KOBE BRYANT’S 10 RULES
1. Get better every single day
2. Prove them wrong
3. Work on your weaknesses
4. Execute what you practiced
5. Learn from greatness
6. Learn from wins and losses
7. Practice mindfulness
8. Be ambitious
9. Believe in your team
10. Learn storytelling
GugFor retweeted
Full off-season training session with our men's basketball team:
SPEED + PLYO'S
✅ St. Leg Bounds
✅ Wickets (10 cones)
✅ Box Jumps (Land w/ St Leg)
LIFT
✅ Snatch Below Knee
✅ Trap Bar Deadlift w/ Pause
✅ Front Foot Elevated Split Squat
✅ Lat Pulldown
✅ Push Jerk
GugFor retweeted
"Sometimes it is the people no one imagines anything of who do the things that no one can imagine."
-- Alan Turing (1912 - 1954)
GugFor retweeted
Use acceleration circuits to rep the skill while developing key qualities in force & power.
1) Resisted Accel
2) Horizontal Plyo
3) Unresisted Accel
Easy way to get extra volume as you prime the body for the main acceleration work of the day.
GugFor retweeted
Our assessment protocol with our basketball program measures these 4 key areas.
1) Speed
2) Braking
3) Power
4) Repeat Power
All of these areas have shown a strong correlation to success in the sport of basketball.
Here are the following tests we use to assess those areas.
1) SPEED: 30m Sprint
Our most important assessment because of the relationship between speed & on court success.
4 key areas we evaluate with our sprint:
Peak Force
Peak Power
Peak Velocity
Kinetic Energy @ 5m
2) BRAKING: ADA
There may be no more important ability then braking, especially in a sport where there is so much change of direction.
This is a great measure of both acceleration & braking outputs in a short space.
3) POWER: Vertical
Easy assessment to run throughout the entire year.
Shows really strong correlation in categories of scoring, rebounding & blocking.
4) REPEAT POWER: SRJT
This is a great assessment to measure reactive strength & vertical stiffness & power.
We are looking for quick ground contact time with the highest possible jump height.
GugFor retweeted
Game day lift for our Volleyball team.
1) Hang Snatch 4x1
2a) BB 1/4 Squat Jump x4
2b) Hurdle Jumps x4
2c) Accel Split Stance Jumps x4
3) SRJT x1
We keep game day lift volume low to avoid fatigue but see it as another opportunity to work on some key movements.
GugFor retweeted
• Read everyday.
• Spend time with nature.
• Ask questions.
• Never stop learning.
• Don't pay attention to what others think of you.
• Do what interests you the most.
• Study hard.
• Teach others what you know.
• Make mistakes and learn.
• It's Okay to not know things!
GugFor retweeted
Time is always more precious when we get in-season, so we find ways to circuit some of our most important exercises with our soccer program.
a) Power Clean 5x2
b) Resisted 20m Sprint @ 20% BW
In a more traditional plan we would perform our sprint work prior to our lift & perform the Olympic lifts in a tier by themselves.
Once we get in-season, our training gets more condensed since we see our players after practice.
Based on previous years data we noticed that teams that didn’t sprint in-season saw significant drop offs in both force & power.
Since the main goals of any lifting program include both force & power development, including resisted sprints here helps further the development of those qualities.
Excited to the progress we make with the implementation of this protocol.
GugFor retweeted
To avoid confusion or conflation... 😊
* One should lift heavy things
* One should regularly spend time in end-range in varied, functional ways.
* One should frequently perform aerobic exercise.
* One should, independent of aerobic exercise, move a lot through the day.
* One should also not eat significantly more than one expends on a caloric or macro level.
GugFor retweeted
The 3 steps of effective recovery:
Most won't even get to one.
Only a very elite few will go beyond that...
Rank yourself honestly. How do you do?
1. Take recovery as soon as your body asks for it. 😴
Whatever metrics you collect - HRV, resting heart rate, subjective markers, pay attention to them! If something is 'off', act quickly before it gets severely 'off'! There is no sense collecting metrics if you're not going to use them!
2. Identify - Is this need for recovery normal/expected based on the training or is there something external at play?
If something is funky, take the time to put your detective hat on 🕵️& try to identify what might have changed to cause it:
* Nutrition?
* Environmental stress?
* Poor sleep hygiene?
* Alcohol?
* Additional life stressors?
3. (The most important of all) FIX IT! 🛠️
Do what is necessary to remove that source of stress so it is not an ongoing drain on your recovery & your health! Of course, this is the hardest one of all, but it's also the most important. Your metrics provide feedback on things you can change to improve. Be sure to listen to them.
GugFor retweeted
6 Components Of An Acceleration Workout
Use these 6 exercises to build elite levels of force & power on your acceleration days.
//Thread//
GugFor retweeted
I build my strength programs around 8 movement patterns:
• Squat
• Hinge
• Bridge
• Lunge
• Horizontal push
• Horizontal pull
• Vertical push
• Vertical pull
I’ve written a manual, which explains how I do it. Like & share this & send me your email & I’ll send you it.
