This came up in the Inverted W thread, but I wanted to separate this out, so we can keep that discussion on point.
The 3x doesn’t work for me, personally. My idea of the lower body is different. I look at the legs having one very important function:
To transport the center mass at the highest rate of speed possible.
You could accomplish 3x with the lower body prematurely and it wouldn’t accomplish the goal of projecting the center mass efficiently.
Early hip extension which could give the illusion of proper 3x mechanics, could promote
- excessive stress on the groin (typical of early hip extension)
- crashing of the lower body at foot plant
The examples that i’ve seen are products of effective projection of the hips. In that case, the 3x is a product of effective transportation, not the reason they were transported effeciently.
In other words, 3x is a product, it’s not the reason for velocity.[/quote]
Lantz, I think to a large extent you and Brent are saying the same thing. Brent talks about the timing of triple extension here:
http://www.youtube.com/watch?v=-JbpvV8u_Ok [at around 3:00…he talks about the problems of trying to triple extend to early or too late]
And talks about the angle of your drive leg (he calls the force vector):
[Apparently links to Topvel get starred out, probably due to previous spamming by someone. I promise I’m not spamming! I’m just trying to explore the differences. I’m sure you can track those articles down to see what I’m saying. :)]
It seems like if the force vector isn’t in line (the back leg isn’t moving correctly, down and out), you wouldn’t be transporting your hips down the mound.
This seems identical to what you’re saying at around 4:00 of your video:
3x for 3x’s sake isn’t the idea (it matters when it happens). It has to happen at the correct point. I think that Brent would say that the legs transport or project the hips as well, but once you “triple extend” powerfully into front foot, you will cause maximum separation between hips/shoulders. I think you both agree on the timing of this triple extension.
The only difference I see is that Brent’s program includes a ton of strength and conditioning stuff (including olympic lifts) and med ball drills to help achieve a fast, explosive/powerful transportation of hips to achieve maximum separation. I think you also would agree that projecting the hips at the highest speed possible makes the most sense.
So, I don’t see the disagreement, unless I’m missing something. In fact, it seems that what you’re both saying makes a lot of sense. Again, just trying to make sure I understand where the disconnect between the two techniques are.