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The Upside Of Uphill

Men running up a hill

Uphill Running Increases Metabolic Cost

When running on level surfaces athletes use their techniques to minimize metabolic cost. Efficient running mechanics allows an athlete to participate at a high level longer as they compete in their perspective sport. Running efficiency is an important part of coaching, a skill that is essential and should always be under refinement, even during conditioning when the object is to heighten the difficulty of the drills to improve fitness.

Ramps, steps and hills are conditioning strategies used by coaches to enlarge the metabolic cost of, as well as strengthen the bodies and minds of their athletes. As the elevation rises effort and step frequency increase, step length decreases, all to maintain speed. As stride frequency increases there is elevated metabolic demand, greater oxygen consumption eliciting a greater heart rate need. Uphill running is a great drill to stress and improve the most skillful runners in any program.


Closed And Open Chain

Open kinetic chain exercises of the lower limb are movements, where the distal segment is unloaded and free to move. The opposite is true of closed kinetic chain exercises, whereby  there is enough resistance to prohibit free motion.

Closed kinetic chain exercises are movements such as squats, Pendulum Squat Pro, leg presses and lunges, while open chain exercises are actions like leg curls, leg extensions and the Pendulum Reverse Glute Ham.

The kinetic chain can be understood as interrelated joints and body parts working with one another during motion. This creates a chain of events that affects the movement of neighboring joints and segments.

The advantage of open chain movements is that they tend to be better at isolating muscle and often are selected for specific rehabilitation and used to accentuate performance. While closed chain movements in general would be classified as more functional and closely approximating movements that are used in sport and daily life.

Pendulum Reverse Glute Ham Machine

Open Chain Reverse Glute Ham

Pendulum Power Squat Pro

Closed Chain Pendulum Power Squat Pro

Pendulum Power Squat Pro XT

Closed Chain Pendulum Power Squat Pro XT

Arkansas Baseball Weight Room
arkansas weight room
arkansas weight room
arkansas weight room
arkansas weight room
arkansas weight room
2-for-2 Method

Some trainers, coaches and athletes use what is called the 2-for-2 Method for increasing training load. The rule is if the trainee can perform two or more repetitions over one’s ‘repetition goal’ in the last set of an exercise, for two consecutive workouts, the weight is added for that particular exercise the next training session.

Bench Rep