Excellent! I always been a “little shaq” (6′4″) in game style, but I can’t play that way anymore… I’m to short for a center and I want to be a real player. I think that my main problem ( besides the english writing =D ) is the Flexibility. I’m trying Pilates now to try to loose my body and be faster, as a complement to the TAQ system.

[ ]’s

sound great put me on the list

I think my main problems are my feet (not as Shaq’s,but they can use some work) and my posterior chain strength. I don’t know a lot of hamstring exercises ,so a hand in that department would work

Yeah, I’m like Antoine and can use some help in the Posterior Chain. My Hamstrings and Lower back is what holds me down. Even my squating is kept down because of those two. Any info or exercises to address that would be awesome.

Dex-

Be on the lookout *very* soon

-Alex

Hey Alex, my main problem is without a doubt flexibility. I have looked all over for a program such as TAQ that focuses exclusively on flexibility, but I couldn’t find anything like that. Do you know of any flexibility programs?

There really isn’t anything that’s great for overall flexibility that I’ve seen yet…kinda funny that you asked though, I just met my new next door neighbor, he’s almost 80 years old, a former farmer from China who now lives with his kids and grandchildren here, and he is the most vibrant, healthy FLEXIBLE 78 year-old I’ve ever seen.

He was showing me some incredible movements and routines earlier today that he absolutely claims are the reason for his health and longevity…I’m going to do some more digging into his secrets…I’ll keep you posted.

-Alex

Why don’t you like coaching technique? Aren’t there are many situations where you need to be in a full sprint during most sports? I’m a baseball player and legging out a triple takes some speed. Breakaways in other sports are similar. What would you suggest to help with plays like that?

Brian-

I have strong belief that too many athletes get caught up with over-analytical details, and focusing on sprint technique is just another thing for them to waste their time with, over-analyzing.

I’d rather focus on building up the physical qualities that contribute to blazing speed and quickness than technique.

I agree that legging out a triple take a lot of speed, but when I talk about technique, I’m really only referring to acceleration mechanics. It’s funny though that for all the technique coaching people like to do, when you get an athlete stronger, with the right muscles firing and their feet nimble and reactive, all of their technique issues start to dissipate.

So, there’s my general prescription:

1. Get stronger

2. Get quicker

3. Run high-quality sprints at least 1x/week

4. Be Faster

Now, give that a shot!

-Alex

-Alex
Thanks for the response. As for your perscrption. I cover number 1 at the gym and number 2 by doing the TAQ system. As for number 3 I run sprints but what are “high quality sprints”?

Brian

Sprints where you aren’t tired or fatigued from the last sprint. This is where you take ample rest between sprints. I usually recommend around 45 seconds for every 10 yards of sprinting.

A sample “high-quality” sprint session might look like:

8 x 10 yard sprints w/ 45 seconds rest between each sprint

5 x 30 yard sprints w/ 140 seconds rest between each sprint

Focus on running each sprint with full focus and effort. I also usually recommend something called a “drop-off” in sprint training, maybe that’ll be tomorrows post

Shaq may run the 40 yard dash slowly, but hes actually incredibly quick for a guy his size! Have you seen him do his drop step dunk or some of his other moves that he excecutes so quickly that the defender is lost?

My point is that no, hes not fast, but he’s quick – especially considering his size.

Can you pros and trainers please comment on the use of kettlebells rather than squats and deadlifts to strengthen the posterior chain muscles?
I am looking to increase strength, speed, and agility. I don’t want or care about having massive looking legs. I want function.

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