Meanwhile in China …
Kirksman from Lifthard.com is in China, learning from the coaches there.
Follow his instagram for updates. He posts stuff about the training philosophy, as well as exercises like the one below.
Overloading the descent of the squat to improve quad strength and back tightness.
This is a 20 year old kid doing a 300kg controlled descent squat. For 2 reps. They have to place the bar back without a sound. This is to improve their back tightness and quad strength. To protect their knees, they stretch the ankles all the time to ensure the hips can sit as closely as possible to the ball of the foot. We are talking knees about 10 miles in front of the toes for maximal protection of knee joint and strength in the quads. I asked them about balance between quad and posterior. They showed me their program and the amount of pulls and posterior isometric/dynamic work. Its right about 50/50. The coach’s programmer (they don’t program it. Another lady upstairs, oh wait till U hear about the lady upstairs’s job) makes sure they have front back left right balance. That’s why they have tons of trunk, TVA work. To ensure no lateral shifting or twisting happens. Even the way they walk is observed. Edit: trust me, there are things I’m extremely challenged to understand or believe at this moment. This is just one of the many. #fitness #lifthard8 #weightlifting #crossfit #squat