10 Takeaways: What We Need is Speed

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My key points from “What We Need is Speed: Scientific Practice of Getting Fast” by Henk Kraaijenhof:

1.  “Try to find the right program for your athlete, not the right athlete for your program.”  “Some athlete’s superfood might be other athlete’s poison.”

2.  Sprint performance depends on the T-factors: Talent (genetic predisposition), Training, Temperature (need high temperatures to develop sprinters), and Technology (to monitor, record, and enhance training).

3.  The principle of supercompensation is pointing you in the wrong direction! Physiological systems (CNS, ANS, metabolic, neuromuscular, cardiorespiratory, detoxification, and hormonal) all have their own timeframes of recovery and supercompensation.

4.  “The variation in execution of any phase in sprinting is so individually variable that it hardly makes sense to come up with averaged numbers of generalized cues.”  Ben Johnson got into full running position as soon as possible, Maurice Green “stayed low” and tried to accelerate all the way until 60 meters.

5.  There are no frontside mechanics without backside mechanics and there are no backside mechanics without frontside mechanics.  What is more important to life of humans, the heart or the brain?  They cannot exist without each other.

6.  Strength training does not make you slower, unless it is the only thing you do.  Look for an optimal strength level, “The stronger the faster!” is not correct.

7.  In the weight room, Henk recommends using “micro-breaks” to maintain power output.  “So instead of 3 sets of 10 reps with 2 minutes rest between the sets, now 10 sets of 3 reps with 30 secs micro-break between the sets (put the bar back).  With 3 sets of 10 you often get no more than 20-22 reps above 90% velocity, with the micro-break, you get all 30 reps over the 90% velocity; so a much high power output on average, thus, a greater intensity and quality of your exercise even with the same load and reps.”

8.  “In every stride or jump you need to find the balance between elasticity and stiffness; you need a certain amount of both.”

9.  “A lot of recovery methods work well because they slow down or block the physiological/biochemical cascade of events happening in the body.  But this is exactly the effect of training that we want to accomplish in order to get an adaptation!!”  Henk references three scenarios:

After running a 400, should you jog around to clear the lactic acid or should you squat down to hold it in the muscles longer?  The longer the muscles “soak” in lactic acid, the better the response of the muscle and the better the training effect.

Plyometric training changes muscle tone.  Stretching will lower muscle tone, sending the adaptation in the opposite direction.

Training causes inflammatory processes.  Ice baths will block these processes, therefore limiting the full repair and adaptation of the tissue through anabolic processes.  (The same happens with NSAIDs).

10.  The brain is the ultimate performance organ.

“Everything we know now will seem backward 50 years from now.”

Purchase the book here. 

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  1930. Kapelnica ot pohmelya_ppot

    У приятеля на свадьбе так вышло. Просыпаешься — и всё плывёт. Капельница от похмелья в Мытищах — это когда врач приезжает сам. Потом восстанавливают водно-солевой баланс. Прокапаться с похмелья — и без лишних вопросов. Вся информация доступна здесь: капельница от алкоголя в мытищах https://stacionar.kapelnicza-ot-pokhmelya-uzao-edf.ru И про капельницу от запоя в Мытищах по Мытищам и области. Не мучайтесь.

  1934. Narkologicheskii centr_mhOn

    Коллега искал помощь для брата. Пил неделями. Наркологический центр — это круглосуточное наблюдение. Лечение алкоголизма — всё можно оформить анонимно. Вся информация доступна здесь: клиника наркология щёлково клиника наркология щёлково И про лечение наркомании для Щёлково. Тем быстрее человек вернётся к жизни.

  1936. Farmacevtika i aptechnii biznes_gcEt

    И разговорился с провизором. Она рассказала, что работает здесь уже десять лет. Фармацевтическая компания — а кто-то открывает свою аптеку. Советская аптека франшиза — многие думают, что это просто. Советую глянуть источник: международные фармацевтические компании https://haushub.ru И про Правила GMP для фармацевтического производства для предпринимателей. Сам задумался.

  1937. Kapelnica ot pohmelya_oesn

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  1941. Farmacevtika i aptechnii biznes_umMn

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  1943. Farmacevtika i aptechnii biznes_znst

    Начинал с обычного менеджера. Рассказывал, что фармацевтика — это огромный мир. Фармацевтика и аптечный бизнес — но все в одной связке. Валидация в фармацевтическом производстве — без этих знаний на производстве делать нечего. Можете ознакомиться по ссылке: должностная инструкция заведующего аптекой https://advokatix.ru И про Китайскую фармацевтическую компанию для всех, кто в отрасли. Мир фармацевтики огромен.

  1944. Narkologicheskii centr_hcSi

    У знакомого беда приключилась. Давление скакало. Наркологический диспансер — и работа с зависимостью. Лечение алкоголизма — всё можно оформить анонимно. Вся информация доступна здесь: кодировка от алкоголя в щелково https://snyatie.narkologicheskij-czentr-schelkovo-iko.ru И про наркологический диспансер для жителей Щёлково. Тем быстрее человек вернётся к жизни.

  1947. Kapelnica ot pohmelya_xcsn

    Коллега утром еле встал. Во рту сушняк. Капельницы на дому от похмелья — и уже через полчаса становится легче. Потом восстанавливают давление и пульс. Прокапаться от похмелья — анонимно. Вся информация доступна здесь: капельницы от похмелья что капают https://kapelnica.kapelnicza-ot-pokhmelya-uzao-koa.ru И про капельницу от запоя в Мытищах по Мытищам и области. Один звонок — и вы снова в форме.

  1948. Farmacevtika i aptechnii biznes_ioEt

    На днях зашёл в аптеку. Она рассказала, что работает здесь уже десять лет. Фармацевтическая компания — кто-то работает в крупной сети. Как открыть аптеку с нуля — многие думают, что это просто. Советую глянуть источник: фармацевтические компании склады https://haushub.ru И про Валидацию в фармацевтическом производстве для всех, кто в теме. Сам задумался.

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