Whether you are a novice bodybuilder, strength-athlete, an athlete or an everyday exercise enthusiast, developing your hamstring should be a priority in resistance training. However training the hamstrings is an extremely delicate mix and not as straight-forward as other concerns, given the tie in with the glutes and various movement actions of the region.
Proper training of the region must first address the all important “activation” of the glutes, lest the individual will not be moving in an optimal, most efficient manner as well as hip flexibility. Prior to engaging in any hamstring (glute or hip work as well) work the individual must engage in movement preparation work to activate the trunk and hips such as Hurdle mobility drills, RED2 and tumbling. This is an extremely important section and will also provide enormous insight in the individual's core, hip, ankle and foot strength and flexibility. Should an individual fail to perform these movements correctly they will be tabled for review and in most cases targeted with added DMC™ to shore up weaknesses.
From the first stage of training it is best to utilise compound exercises as opposed to isolationist types but equally within a broad exercise plan where the region is targeted from many approaches. Quite naturally as the individual matures in the training expertise finite isolationist movements can be implemented but that usually comes after developing sufficient range of motion, general body awareness and overall fitness.
Before discussing one of my favourite movements for total posterior chain development, the Good Morning Squat, let me stress this is not the exclusive exercise for targeting the region but merely one of many variations that need to be used in a well rounded program.
Prior to the major resistance section of training perform the following with very specific care to proper technique. Failing to perform movement preparation work correctly will only waste time so please focus your attention upon proper technique
Hurdle Mobility Drills
RED2 (2, six minute sessions of continuous movement, see below)
Tumbling
How to perform the Good Morning Squat
Though repetitious, this is only one step of training the hamstrings (glutes and hips) and at the end of the resistance section an individual will move to a full DMC™ plan. The photos below represent an early developmental period where each movement is performed with holds of ranging from thirty to sixty seconds, whilst contracting the muscle with maximal tension.
Disclaimer The information provided in “Instant Training Improvement Tips”, as well as this web-site blog is intended for informational and educational purposes only and should not be interpreted as medical advice for any condition. Always consult a qualified medical professional before beginning any nutritional program or exercise program. By reading this disclaimer, you hereby agree and understand that the information provided in this column is not medical advice and relying upon it shall be done at your sole risk.
As you press forward towards your weight loss goals in the “Summer of Shred” there are a number of key prongs in the attack, including a dietary and nutritional supplement plan and of-course exercise regime. Within the latter the typical error in weight loss circles is endless bouts of exercises that fall under the “cardiovascular” focus that do not properly manage a balanced strength development approach.
A balanced strength plan is not say the typical black-shirt bravado laced tirade and marketing phraseology that has weighed-down the strength and conditioning sector since the internet revolution. Strength training is fun, suitable for every level and age contrary to the endless advertisements does not require expensive equipment.
No one piece of equipment is the panacea and a simple barbell and dumbbell set, along with a few medicine balls can satisfy the demands of beginners to elite athletes, assuming the coach understands how to manage tension and varying movements. That said, all resistance training revolves around the ability to maintain posture whilst under duress with the firm understanding all movement begins from stillness. If you cannot maintain posture under duress it is impossible for the ensuing action (motor) to be performed properly.
This broad notion fits perfectly into weight loss goals as intense body-weight work, with long duration sets is remarkably effective, improve muscular density and in the case of DMC™ will satisfy the goal of enhancing posture.
DMC™ is scalable to every level and its remarkable intensity has created a near folklore in many sport training communities including the upper strata of the elite. It is very capable of developing explosive power, speed and work threshold but at all times requires attention to detail and extreme tension.
In the following nine holds, body alignment must be at optimal level with the individual creating intense muscular contraction. Each hold is performed for upwards of ninety second holds though the individual will start at one-third. Holds are continuous but depending upon fatigue the user should arbitrarily decide to sit in position “1” in between transitions to the next movement to allow the body to recover. This plan should be performed at the end of standard resistance training, upwards of three times per week.
John Davies and Marissa Fields demonstrate a great dumbbell combination for leg development.
Disclaimer The information provided in “Instant Training Improvement Tips”, as well as this web-site blog is intended for informational and educational purposes only and should not be interpreted as medical advice for any condition. Always consult a qualified medical professional before beginning any nutritional program or exercise program. By reading this disclaimer, you hereby agree and understand that the information provided in this column is not medical advice and relying upon it shall be done at your sole risk
With the start of winter holiday and many making the move for a quick splash of fun in sunny southern destination, allotted times for exercise often be sacrificed or fall victim to the lack of facilities. Though many will find suggesting dedication to exercise during holidays curmudgeonly, success comes to those who are able to stay the course where others fail and remain on point. It is not easy to be successful and the right of the victors podium is reserved for the dedicated, hence the very straightforward fact that is important to maintain positive work habits during holidays and loose focus.
Naturally there must be a balance between exercise, holidays and the firm realisation that common training mediums used in your standard routine is unlikely to be available and therefore changes are required within your exercise regime. Additionally being involved in participatory sports that you typically do not have time for outside of holidays will provide a healthy stimulus and break the monotony of training that sees many mentally “burn out”.
However this winter holiday (as well as those who travel extensively) is also a perfect opportunity to branch out into different forms of exercise, with the most transportable of all involving body-weight work.
This brings up one of my favourite approaches of training I have created and one that is overwhelmingly the farthest reaching, which is DMC™.
This regime is capable of having positive impact in overall health within the general mainstream, for those recovering from injury or elite level athletes in any sport. The program is scalable to suit every level, starting with basic long duration holds and gradually becomes a system of constant movement in a near acrobatic, dance styling that requires extraordinary athletic ability. It has become a favourite for elite level sporting coaches of many disciplines, athletic therapists and even bodybuilders who have commented its remarkable effect of muscular density. Within the martial arts community it is a natural fit as it has been shown be many as a unique connection of the sports needs as well adherence to overall body and mind discipline.
With the niceties aside, the nine-stage DMC™ system is extremely mentally and physically challenging, requires acute mental focus, the ability to manage “extreme discomfort” for long stretches of time, whist always maintaining discipline to detail. It is very capable of developing explosive power, speed and work threshold, all without any costly equipment but is dependent on complete commitment and let me stress that though I am known to say many programs are “easy”, this plan is always an intense challenge.
Within the nine-stage DMC™ program, the very early opening period serves as a foundation that will serve the plan for many years before the individual is capable of advancing. Of the many key points within this plan is the attention to detail, management and enduring ongoing stress and not allowing form to waiver for the briefest of moments.
Within the following nine holds presented, body alignment and tension throughout the duration of the hold must be stressed, in particular through movements two through eight.
Each hold is performed for upwards of ninety second holds though the individual will start at one-third. Holds are continuous but depending upon fatigue the user should arbitrarily decide to sit in position “1” in between transitions to the next movement to allow the body to recover.
Position #1 “RX5”: This position should be entered from a proper one legged squat sequence but for the purposes of this review simply sit on your haunches with feet flat on the ground. You should be able to lift either leg completely straight out and maintain position before progressing.
Position #2, Bridge, hips are high with a perfect diagonal line running from shoulder to hip to knee. Shin is at or near perpendicular to the ground. Hips are thrust high with extreme tension maintained in the glutes and hamstrings.
Position #3 Table position with the ankles to knees, hands to shoulder creating near perfect 90° angles. The thighs and torso should be flat with the individual in a relaxed frame of mind.
Position #4 Table, one leg up. Of the extended leg, foot should be flat with heel “punching” upwards. The top heel should be at or behind the heel on the ground. The hips should be pushed upwards with the thigh of the plant leg parallel the ground. Arms are straight with heels of palms digging into the ground.
Position #5 Table with opposite arm reach. Maintain about position with opposite arm grasping the toe.
Position #6 Leg under: the individual pushes off the heel of the plant (right) leg back towards a table position whilst bending the (left) leg under the opposite thigh. The leg is tucked under just as the plant (right) foot is driven powerfully into the ground with the hips moving upward.
Position #7 Static Swipe: the individual turns the left 180° to face away from the body as you begin a powerful turn ("swipe"). The right shin should be at a 90° angle so instructors need to be sure of foot placement, lest some additional movements that roll from this will be skewed off course. Through the swipe maintain tension of the plant (right) leg such that thigh and opposite shin are at or near parallel to the ground. Extreme pressure must be placed with the plant (left) arm with the entire body "open" and ready for an explosive turn.
Position #8 Swipe to Turn continues the turn as they pull through driving the heel of the opposite leg (leg) upward. Their should be a direct line for the back to hips to heel and the individual should display an ability to coil and project themselves.
Position #9 Modified Pushup: slide into the "modified pushup" whereby the individual bend at the elbows to bring their head very close to the ground and then look up through their navel to create extreme tension on the rear delts.
Disclaimer The information provided in “Instant Training Improvement Tips”, as well as this web-site blog is intended for informational and educational purposes only and should not be interpreted as medical advice for any condition. Always consult a qualified medical professional before beginning any nutritional program or exercise program. By reading this disclaimer, you hereby agree and understand that the information provided in this column is not medical advice and relying upon it shall be done at your sole risk
The modern exercise and sporting world teems with problems, many associated with a sedentary culture and still others with poor information available in much of the mainstream. The latter issue is further complicated due to the commercial aspects of the business that has lead to endless stereotyping. Whereas the history of physical culture respected diversity of activities, the present day typecasts individual into firm marketing niches. In the end, the public suffers because they do not understand the full spectrum of a healthy, active lifestyle and prone to becoming less active, ultimately, in a circuitous fashion, leading to a sedentary culture that we have today.
For the dedicated, regardless of your goals, it is important to embrace the entire spectrum of "physical culture". This notation will be a surprise to some because while we have extraordinary information available, how many take their diet as serious as training and show concern with the quality of food the same way as their training protocols? Truthfully, few do yet to be truly successful in attaining your goals you must incorporate all measures as there is no “one thing” as the “one thing is the whole thing”.
Athletic development has many different vantages to start from but one clear-cut point is to abandon stereotyping that is extremely prevalent. While that is a very difficult challenge, it is an absolute fact that many athletes find their development dwarfed because planning ignored issues likely due to this issue. Two most glaring areas of concern is range of motion, where males often ignored with important component as well as fitness levels, each structurally key in an individuals development.
This problem is equally the exact opposite of how elite athletes deal with their training, even if they do not reveal the full extent to the public. Speaking to a good friend of mine, who must remain nameless but is a household name in the “extreme sport” community, he mentioned how his fan base would be shocked how his training measures include things typically considered less “hard core”, such as yoga, an adult gymnastic class and dance. While the public will never see that in the endless publicity machine, the broad brush of athletic efforts helps make him one of the worlds finest in his discipline.
Eventually this gets to the point that exercise, regardless of your goal, keeps coming back to understanding human movement and applying yourself correctly. This applies to whether you are an athlete training for sport, a bodybuilder for size and symmetry or likely the finest example of understanding human movement, a dancer.
In my opinion, dance is the ultimate of athletic tests, as it combines not only the artistic aspect of the performer but a stunning combination of myriad of attributes including power and grace. Dance’s long history in the sweet science of Boxing is well known and it is cornerstone of many sports but few seem to understand its direct relationship to the iron game. Pushing aside the artistic component, one viewing of dancer in their craft is turning point for any athlete, coach or trainer has they begin to understand what is possible and for that matter, hopefully break down the barriers of stereotyping athletic pursuits. While watching my friend Lisa Lewolt dance it is evident her extraordinary passion and dedication for the art but equally and this comes from a lifetime of dealing with elite level sport that few can imagine, she is a cut above with explosive power and strength that few can rival. There is a lot to be learnt from dance but it starts from recognizing a need for broader athletic develop.
How this relates to the modern iron game is a key for its future because with so remarkable training conditions available and cutting-edge nutrition, lifters need to break away from stereotypical training and incorporate approaches outside the typical efforts in marketing. Elements such as RED2 and DMC™ that promotes higher work threshold, improved movement generation as well as denser musculature and need to be incorporated as well as range of motion, that along with proper diet and supplementation will enhance recovery. Should the modern iron game do this, then lifters years from now will be talking of this era as the great revival.
Prepared by John Davies
Photo: John Davies performing RED2 side lunge in "Pink, les séances de Paris"
Disclaimer The information provided in “Instant Training Improvement Tips”, as well as this web-site blog is intended for informational and educational purposes only and should it be interpreted as medical advice for any condition. Always consult a qualified medical professional before beginning any nutritional program or exercise program. By reading this disclaimer, you hereby agree and understand that the information provided in this column is not medical advice and relying upon it shall be done at your sole risk.
The DMC™ system is one the single most important releases within my career and in many ways, the farthest reaching. Capable of having positive impact in overall health within the general mainstream, for those recovering from injury or elite level athletes in any sport, DMC™ is an encompassing program that satisfies many goals. With the advent of this system, many high level athletic programs have seen explosive power radically increase, replaced their weighted GPP area with it, found athletes recovery from injury better with DMC™ and in more advanced cases, the ability to improve tactical play at a higher level. This however does not restrict the program to elite athletes because it has in-fact been used in different vein with early childhood development, senior care and even working with those with learning disabilities.
While I am quite proud of its impact and enormous groundswell of support, possibly its greatest claim is that it is fun, breaks down the barriers to exercise and can be down in your own home without cost. I am hopeful in the future DMC™ will emerge in community run operations and pave the way to healthy exercise that can stem the tide of the obesity epidemic.
What users will quickly find is the system, is extremely challenging and within its nine-stage goes from rudimentary static holds to a progressive movement that is quite obviously based upon traditional folk dance.
The DMC™ system is unlike a typical “program” as it takes considerable time to be able to perform the early training session and with this in mind, I start new users with a preliminary series of holds.
Following the entry point of RED2, the user goes the following start up series with holds.
Starting with Rx 1, 2 (as noted RED2 section) working to the lowered position, sitting on haunches (assuming possible), the individual will move to a Bridge (top), Table (second from top), Table leg-up (third from top) and Table Leg-up with Reach (bottom photo). Perform each for holds of fifteen to thirty seconds (depending on ability but always maintaining correct form), with continuous tension from move to move.
Repeat overall circuit twice before movement to core postural holds of Plank, Side Plank, Horse pose, Superman and Flying Squirrel. Perform each for holds of fifteen to thirty seconds (depending on ability but always maintaining correct form), with continuous tension from move to move.
Disclaimer The information provided in “Instant Training Improvement Tips”, as well as this web-site blog is intended for informational and educational purposes only and should it be interpreted as medical advice for any condition. Always consult a qualified medical professional before beginning any nutritional program or exercise program. By reading this disclaimer, you hereby agree and understand that the information provided in this column is not medical advice and relying upon it shall be done at your sole risk.
