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Sam Hawkins

@hawkinsperformance

Photos & videos by @hawkinsperformance


  • Sprint speed is notorious for being difficult to improve, especially for more highly trained athletes. This doesn’t mean however that you can’t make significant improvements in your sprinting, and we’ve known for years what methods and strategies are more likely to help us in our pursuit of speed. . _______________ . ‍️SPRINTING - Traditional sprint training should probably be the vast majority of your focus. - You should sprint as fast as possible as often as possible while staying fresh. . RESISTED SPRINTING - Resisted sled sprint training may provide an effective tool for the improvement of sprint acceleration as well as maximal velocity. . ASSISTED SPRINTING - Includes downhill or high speed towing to achieve an over- speed effect. - A more advanced method that should definitely not be used by beginners due to increased risk of muscle strain. . BALLISTICS - Ballistic exercises like jump squats and throwing variations demand higher contraction velocities thus in theory having more carryover to sprinting than slower or heavier movements. . PLYOMETRICS - No one plyometric exercise seems to have a huge advantage over another. Bounding, skipping, hops and depth jumps are probably all decent options. . ‍️ STRENGTH TRAINING - General strength training has been proven to improve sprint speed and acceleration ability, at least for those with lower training experience. - More highly trained athletes should probably prioritize higher velocity variations. - Given the fact that the concentric is the limiting muscle action on most movements it’d probably also help to incorporate some eccentric and joint-specific isometric work. _______________ Any good coach will tell you the real skill comes in combining these methods intelligently in context over short, medium and long time frames as opposed to exclusively or disproportionately using any one method. Hope this helps and gives you some ideas

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  • Some work from yest: - Standing triple jumps . - Depth landings - Sled pushes - Conv. Deadlifts (275) - Front squats (185) w/ CMJs

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  • You guys like stuff?? . . I know some people believe that the intrinsic muscles of the feet are the secret to athleticism. Others may put zero importance on the foot. My best guess is that, as with most things, the truth probably lies somewhere in the middle ️. The feet are obviously the only contact point with the ground during most athletic movements and having the most powerful hips and thighs in the world are for naught if you can’t transfer force efficiently through a strong, stiff ankle complex. But should you spend all your time worrying about your feet? Probably not- the knee and thigh muscles are the biggest muscles on your body for a reason. Takeaway message: definitely spend some time barefoot and maybe include some high rep repetitive stuff like this to make sure your bases are covered ✅. But it also probably shouldn’t get in the way of other important aspects of your training . . Also I’m more than willing to read any research that might suggest otherwise 🤷‍️

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  • This is just silly #repost @ruswahlsamaai ・・・ Obessing over everything. Striving for exellence #trackandfield #tracknation #longjump

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  • Pliable, compliant and soft

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  • HT PR: 465x8

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  • Love this sequence from @nooch_13- dude is a bouncy beast #repost @nooch_13 ・・・ Attack the ground, be stable & explosive! Banded & non banded variations.

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  • They say that psychiatrists are the craziest people around. I say those with the most shoulder issues know the best prehab exercises for keeping the shoulder healthy and stable ______________ Here are some of my favorite shoulder health movements I’ve found . Let me know in the comments if you’ve found any other movements that help keep you healthy, I’d love to try them out

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  • Expert track and field coach Carl Valle (@spikesonly), after doing 250+ hours of research on the subject, thinks you might be. ________________ Per his article on simplifaster.com (“A Deeper Look into Medicine Ball Training”) the data isn’t exactly clear on whether or not training with a med ball actually improves athletic performance. In his opinion med balls seem to be, at best, a flexible tool that might improve coordination or enhance other modalities- “Looking at biological stimulus, medicine balls are too light to provide mechanical overload to most sporting actions and are too heavy to create neuromuscular adaptations…Medicine ball training for great athletes does not promote real athletic development, it simply shows off the talent one inherits.” ________________ I’ve never been a huge fan of tools which are hard to quantify progress with. At the same time I know a lot of coaches love med balls, esp. for more rotational sports. What’s your take on med balls? 🤔

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  • Mediocrity

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  • I hope everyone realizes by now that most supplement companies make big claims about their product but deliver very little in results. I really have nothing against great marketing- go Capitalism! But I believe the responsibility is on individuals to look into the actual research behind what they’re buying. Examine.com is a great resource for this ________________ 🤔 Does your pre-workout really work that much better than a cup of coffee would? 🧐 Are you sure you need a protein powder to make #gainz ? Better question- are you sure you need as much protein as you think? 🤔Maybe before buying a multivitamin you might want to consider figuring out how to get more vegetables and whole foods in your diet? ________________ Chances are if the company has to use sales tactics to convince you to buy their product you don’t need it. Save your money and spend it on real food 🥘

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  • Work from yest: moving some heavy things slowly (shown), moving some less heavy things faster (not shown)

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  • Don’t try this at home #repost @nathanjdouglas ・・・ Getting some hurdle jumps in and working on my explosive power. 10 Hurdles, 3’6ft and 8 ft apart.

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  • Put together a short collection of some exercises and stretches I’ve found most helpful for dealing with jumper’s knee: ___________________________ Foam roll quads and calves Ecc. squats on decl. board Hip thrusts Fire hydrants Banded clams Banded abductions Achilles stretch Calf stretch Hip flexor stretch Quad stretch Hip 90/90’s Hamstring stretches ___________________________ Patellar pain can be a multifaceted problem which demands a multifaceted solution, which is a good thing because that means we have more approaches to try. Let me know in the comments if you found this vid helpful . . BTW dis beat doe

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  • Compare yourself to who you were yesterday, not to who someone else is today.

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  • I don’t believe there is one magic exercise that will guarantee to prevent hamstring strains- if you find it let me know. ________________ That being said there are several exercises that have been shown in research to help lower the chances of a strain greatly. The exercises in the video are by no means comprehensive- it’s just a few simple movements I was able to do in my apartment gym. ________________ A few methods that seem to help are high load and/or high velocity eccentrics, dynamic work at length and a solid warm up. I don’t know how many of you are dealing with hamstring issues but I hope this helps at least a couple of you

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  • I shamelessly stole this movement from @bretcontreras1 and it’s an awesome one . Having a torn rotator cuff makes it hard to find shoulder-friendly pressing variations but the Viking Press is by far the best movement I’ve found yet. This variation isn’t super hard to set up and doesn’t necessitate having any expensive equipment while still allowing a ton of overload. I’ve found that the leverages of it also seem allow a little more shoulder engagement than a landmine press from the ground would. Plus what grown man wouldn’t want to do an exercise called the “Viking Press”? ️ . If traditional overhead pressing movements tend to irritate your shoulders give this a try, don’t think you’ll regret it

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  • Work from yest

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  • Medecore workout but I’ll take the ️

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