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Ruth Performance Collective
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Ruth Performance Lab
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4 contributions to Ruth Performance Lab
7d •
Shuttle Runs & Lower Back Pump - Thoughts?
I have a female athlete who is currently competing at Semi Finals level, and I’m looking for some input on an issue we’ve been seeing consistently. Whenever she performs shuttle runs, she gets a very significant pump/fatigue through both erectors/lower back. It seems to be quite specific to shuttle running rather than running in general. Has anyone experienced something similar with an athlete? I’d be interested to hear how you approached it from a programming perspective. Did you modify the shuttle volume/frequency, use different running variations, address mechanics, or do anything specific to improve her tolerance? I’m less interested in simply removing shuttle runs and more interested in finding a way to understand and address the limitation so she can eventually tolerate them better. Any experiences or programming approaches would be really appreciated.
3 likes • 3d
In my experience this is often due to how they make the touch and turn. A lot of times (especially when people get tired) they prefer to keep their legs straight and bend and rotate from their lumbar spine. This leaves the spine doing most of the work of changing direction. It's easy to see in whether or not they are maintaining a 'positive shin angle'. A positive shin angle means their shin is pointing in the direction they want to go. When people get tired, they let their legs angle away from the direction and then have to compensate with their lower back. I have a shuttle run progression I use to teach exactly this quality. Sorry about the sound quality...
15d •
Barbell Cycling Progression
Here is another progression I came up with a few years back for developing skill in barbell cycling. It's designed to teach a beginner how to cycle a barbell efficiently but you could use any of the progressions to diagnose and clean up sloppy pieces for an already established lifter.
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20d •
Fix for hip drive in the kipping HSPU
I filmed this video for some clients today to help them with fixing the tuck position of their kipping HSPU. There are a few keys to having powerful hip drive but building strength in this style of tuck will solve a lot of them as it pertains to the kipping HSPU.
Jul 19 •
Exhale
Hi Coach, How can exhalation and the function of expiratory muscles be improved using isocapnic training?
2 likes • Jul 21
Isocapnic training is more valuable for higher frequency breathing, you do not need to train respiratory muscle strength. One benefit though, would be with something like a Spirotiger you would get a read-out of your respiratory volume and you could use that number to train breath volume and monitor exhale 'quality'. With something like a Breathe Way Better, you could use different bag sizes to measure expiratory volume. But the caveat is that if all you're looking to do is improve the function of the respiratory muscles then you don't need an isocapnic device. You could just do self-monitored breath work with a focus on volume and you'd get the benefits you're after.
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