Here is a great combination that focuses on endurance of the upper back extensors, while integrating squatting, pressing and pulling:
Dumbbell Sots Press 8-12 reps.
Over Head Step Up 8-12 reps per leg
Dumbbel Bent Over Row 8-12 reps
Where in a macrocycle would you use such a combination and why?
How is the rock superior to a box of the same height?
If you answer in the comment box, you will - with any other well argued answers - participate in a draw for an e-copy of “Combination Exercises” - sent to your in box, no customs, no delivery hassles!
I recently spoke with a couple of World ranked squash players (5th and 30th) and asked them about their conditioning methods.
One of the guys told me that one of his programs consists of 20 x 200m of running (sprinting) - I don’t remember his exact start times, but the result of the program was high intensity aerobic conditioning.
In my opinion, such programs has very limited application to the preparation of World Class racquet players. Linear running is a small part only of the requirement in racquet sports.
Better results are obtained by focusing on SPECIFIC footwork with a weighted vest or horizontal resistance.
A World ranked (6th) badminton player I worked with would do 6-10 x 20-30 seconds specific footwork (maximal speed) with a vest weighing around 12% of his body weight two to three times a week leading up to competitions.
His results: Greatly improve body control and speed in changing direction.
“Use predominantly sport specific movement for energy systems work,” is the 13th of 21 Insider Principles of World Class Strength And Conditioning Methods.
Committed to your uninterrupted success,
Karsten Jensen
“Neural system drives the muscular system, not the other way around”: I find this statement to be over-simplified and partly incorrect, as we all know the sensory feedback from muscle spindles, joint proprioception (arthrokinetic reflexes) and golgi tendon organs plays a huge role in strength production and motor control.
“With regard to “neural activation work”, this must be defined. I am aware of two significantly different definitions of this:
Chek (www.chekinstitute.com) refers in his work to a neural activation as the re establishment of communication between the brain and the muscles. Communication between brain and muscles can be lost after injury, accumulation of scar tissue, adhesions or blocked spinal segments. Improving neural activation in this context often requires treatment and low load training. (The whole basis of training a muscle necessitates that there is adequate communication between the brain and the muscle)
Studies on the neural effects of heavy resistance training often shows improvement in recruitment, rate coding and synchronization. These improvements are also referred to as improvements in “neural activation”, but obviously the methods used to accomplish the goal here are different.
We, as strength coaches, are often very good at accomplishing the second type of neural activation, whereas, for obvious reasons (we are not therapists), we may lack the skills to accomplish the first type of neural activation.
Therefore, in the World Class set up, close monitoring of athletes by strength coaches and therapists to ensure optimal functioning of all muscles is a must.
“Determine which skills you want to master and work with other professionals on the areas you don’t master” is the 20th of 21 Insider Principles of World Class Strength and Conditioning.”
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Muscle mass training, Strength Training, Strength and Conditioning | 
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