I just recently heard a podcast with David Weck on it and him talking about his Weckmethod. It interested me so I looked more into it. When you listen to David speak you can tell he is extremely intelligent and extremely passionate about body mechanics and improving them. So I decided to buy his Pro Pulse Trainers to see if it could help Gavin get faster. We did try to run one day with them but Gavin had not practiced with them so it was too awkward for him. So in this video we spend time actually learning how to use them by doing some introductory exercises. It is a little awkward so Gavin will have to keep working at it. But it makes sense so we will keep practicing with them and eventually we will see if they help. We also did some backward sled walks (knees over toes) and some hip flexor cable exercises. All of which should help with speed!
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Just kind of come pop down, pop back up,
and just really bulletproof the knees.
Pulling up with that hip.
>> Welcome to my life. Welcome to my life.
Yeah.
On the bright side. Yeah. This music
here became my only life. Think I'm
going crazy. I'm not in my right mind.
On the bright side. Yeah.
Yeah. One day got that brand new way.
Hometown asking in my wrist. Yeah.
Repetition from my chest. That's a bench
press. Seeing more behind the frame.
Future bright feel the sh thinking ain't
nobody feel the way I do. But someone
got to feel the same. Yeah. On the
bright side. Yeah. This music here
became my only lifine. Think I'm going
crazy. I'm not in my right mind. Yeah.
Welcome to my life. Welcome to my life.
Yeah.
Welcome to my life. Welcome to my life.
Yeah,
welcome to my life. Welcome to my
>> We're working on these little prop
pulsers. We had them a while back, but
we really never did official training
with them. We just had a run with them.
So, there's actually some tutorial
videos that we're actually working on
right now. Just trying to get you to get
the motion down pat.
This is again something from WC method.
Just trying to really get your body in
the right movement, the right positions
for efficient running. So he's watching
his little tutorial video. Next exercise
kind of about that getting the right
movement where you're kind of using
explosive of your arms and body to
recoil.
And when you put it all together,
hopefully we'll get arms a little bit
more efficient, more involved with his
running. See if it improves our time.
Explosive.
Just kind of exploding down and letting
his arms rebound back up.
Working his next set.
Popping it down.
Momentum back up.
those little prop pulsers. That noise if
you do it right, it's kind of a crisp
sound versus
like just kind of shake them now, Gavin,
without doing. So, you don't want the
rattling. You want it to kind of make a
pop.
All right, you can go back.
Just kind of a clean pop down. Pop back
up.
We're halfway. Okay, we're going to go
to the other side now. Inhale,
pull.
There you go. That's eight repetitions
of all three exercises. Three times
through.
>> Put it all together a little bit.
Kind of more of a run technique.
I think you're supposed to have your
head over your body a little bit before
you start bouncing with the feet. Just
do the arms
and then bounce with the feet a little
bit.
Let your head move over the over your
foot.
>> So stupid.
That's the way it is.
It is a little awkward trying to get the
lean, but you really want your body to
be your head and your spine kind of over
the leg that you're landing on when
you're running.
The bounce is so weird. I can do the
head. I can't do the bounce. It's kind
of awkward. It's probably going to take
a while to get the hang of it. Make it
look smooth and fluid.
But I'm going to fold forward.
G was getting a little frustrated and it
is kind of awkward. I was trying to do
it myself. So, it's going to take a
little time. Just like anything, when
you're new at something, you're not
going to be very good. Just going to
take some reps. So, we're going to keep
working at it because I do think it
makes sense when you look at the wet
method. A lot of it does make sense. So,
we're just going to keep trying it, see
what it does. I mean, if it doesn't help
eventually, of course, we'll scrap it,
but it's worth a shot. All right, so
stay tuned for our next video.
Time for some knees over toes, backwards
sled walks.
We have the little torque tank and it's
on the strongest. Then we go ahead and
put a little bit extra weight on it.
You want to start with your toes.
Push down.
Strengthen those knees, the ligaments,
the tendons, connective tissues.
strengthening those feet.
Supposed to help with jumping speed
and just really bulletproof the knees.
Kevin's back's been bottoming a little
bit. I think part of it may be growing
pains. Part of it just doesn't stretch
enough.
So, we're not running sprints right now.
We're just going to do some other do
some other exercises. It's a little
easier on his back.
Got some barefoot shoes on. Build the
foot muscles.
Going
to do some sled pushes.
Again, it's not it's not really for
speed. You're just kind of walking, just
pushing
>> like like this.
>> Yeah, you can do whatever is easier on
your back. something.
>> Yeah.
Just again strengthen the knees, the
feet muscles.
We're going to work on the hip flexor.
Just kind of get that sprinter motion
with his leg. Pulling up with that hip.
Just got on the lightest weight. Not a
ton of weight.
And he's elevating a little bit on the
balance ball,
which honestly I've never seen anybody
do that, but
wanted to try it. So, here we go.
All right. This is just kind of working.
I'll pull that hip up.
Yeah, you're probably supposed to be
balancing
or holding on to something. The main
focus being the leg.
>> Do I start having
>> I don't know.
>> 10.
>> Yeah. Did you do 10? I haven't been
counting.
Going to rotate. Hook to the other one.
So, we got our ferns in for the winter,
the cold. All right, next leg.
This is gripping differently. after
feels different.
A fast sprint.
We've never done this before. So, a
little rusty.
Like you need to be a little bit
smoother with the weight. Control it a
little bit more.
All right, I think it's all right. He
finished up his last one and I actually
helped hold him so he could balance a
little bit better and and focus more on
the leg motion. Stretching his back out
again. He's been having a little back
issue. I think part of that may be some
growing pains and just as he's hit
growth spurts and just not stretching as
much as he needs to.
So dead hangs are always a great
exercise to decompress that spine.
It's healthy for the shoulders as well.
I'm doing another set of hanging.
And this will wrap up the speed work for
today since we couldn't sprint. Just
doing some alternative motions cuz it is
offseason and we got to get faster. All
right guys, we're going to keep working.
You guys keep working to be your best
and we'll catch you in the next vlog.
>> Subscribe my man Mer Squad. Let's go.
>> Let's go. Let's go. Shout out to the
boys.
>> Welcome to my life. Welcome to my life.
