Smash Training

20/06/2024

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23/11/2021

I’ve heard many coaches and physio therapists mention phrases like “don’t stretch, strengthen” and it got me kind of confused. That strengthening they mention is usually isometric (static contraction) done at very long muscle lengths (when the muscle is fully stretched).
Well I have to be the Captain Obvious here, that is called “active stretching” and it’s not a new concept. Both me and Peter are advocates for this type of stretching since, unlike passive stretching, it increases muscle length by generating new muscle cells (which is what we want of course). I like the general message that these posts send, however, what I’m not a fan of is creating new gimmicks and catchy phrases that are misleading just to get attention.
Stretch, but stretch actively!
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04/11/2021

Back & Neck Tightness??

How often were you asked to give a massage to someone because their back feels tight and hurts? It looked to me as if there was a pattern that people who do not practice resistance training were complaining about this issue a lot more. And what exactly is muscle tightness on a physiological level and why does it occur?

Well, let's see first what is not. Tightness is often used synonymously as stiffness (even in scientific literature unfortunately), which are completely different terms and both the stiffness of passive and active muscle has nothing to do with the feeling of tightness.
I was not able to find what actually constitutes and causes tissue hardness (and mechanism behind it), but that was disregarded as a cause of pain sensation as well.
Lastly, muscle length has also nothing to do with the feeling of tightness.

That tightness you experience is most likely a subjective feeling usually developed from a lack of movement in an area. My personal experience is in accordance with this since the only time I felt “tight” is after a prolonged walk of 2-3 hours where my upper back was trying its best to keep an upright posture resulting in pain sensation.

So what is the solution? Actually, it’s resistance training for the long term, and not spending too much time in one position for the short term.
Since it’s so easy (unlike other problems) get up and train! And if you wish to make that training more meaningful, efficient, and safe, DM us for online coaching.
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29/10/2021

Balancing Training and life

Training with goals written down will get you organized and training will be more efficient. Going into a workout unprepared can be a disaster.. you just feel lost with time you don’t how to use effectively.

Encouraging people to take some time and think about what their goals are and what they really have time for without ruining other parts of their life and what their priorities are..

It’s totally fine not to have the same priorities all year round..
Some people can dedicate 3-6 months to train all in, where rest of the year the schedule might be buried up with other responsibilities..

But, using the time you have available to actually focus on maintaining the mass/strength or even making gains on a slower pace is beneficial and acceptable.. (we are looking at the long run)

It’s may not be the fastest progress you could be making, but you are still making progress and scratching the goals off the list..

It’s just about how fast will you get to a particular goal..
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28/10/2021

Training and life

Being a full time athlete without having any training time limits or other parts of your life being in the way will set you on a different path and approach to training..

You will focus on getting the largest amount of gains without intentionally limiting yourself to time you have for training. So, if you have all day to train, you won’t intentionally train as much as possible, but you won’t put a time limit to your workouts. (you won’t have the daily life stressors)

As a kid I had a huge amount of drive and motivation towards training and having time was a big part of it.. I trained almost every day over the course of 15 years.. I never put time limits to my workouts, but my training was not that organized.. (I didn’t have a coach and I did everything on my own)

In the last 3 years I didn’t train more then 75 min per session. (including a warm up and light mobility work)

People who are working full time, going to school, having children etc., can’t follow up with athletes and their training schedules and programs.. But what they can do is use the amount of time they have available to get the biggest amount of gains they can in that period..

So, making the most out of the time you have with the circumstances of life..
Using everything you have available from equipment and time to get the gains..
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21/10/2021

Previously I mentioned that tendons suffer a lot from detraining.
When coming back into training after a break, avoiding fast movements and jumps is advised.
Low intensity coupled with slow movement is what will get you back into shape the fastest with minimal risk of injury.

The reason for it lies in the mechanism of tendon adaptation.
If there is no load on the tendon for an extended period, the collagen structure in the tendons changes i.e. they lose their stiffness rather fast, and eventually, the cross-sectional area degrades as well.
These changes occur in the proximal region first (near the attachments to the bones), and that is the same area where we see most of the pathologies occur (like tendinopathies and such).

This dictates the rate at which you can go back to training which is proportional to the time spent without training.
Avoiding stretch shortening cycle at first, and then reintroducing it gradually is a failsafe option, since that mechanism puts immense stress on the tendon which increases the risk of injury.
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19/10/2021

Don’t you hate it when you’re in the best shape and all of a sudden you get sick and bedridden for 2 weeks?
Well, in my recent case it’s almost 2 months, which sucks on a whole new level (first seasonal flu, then covid).
Getting back means not only do I have to lower the intensity by a huge margin, I have to change the tempo of my lifts as well.

In the first video I’m pulling as fast as I can, and the eccentric speed is high enough to make use of stretch-shortening cycle.
After my ordeal, I’m pulling close to 50% of my previous max (and I would guess ~80% of current one), and both my concentrics and eccentrics are way slower, with some pause at the bottom to eliminate any stretch-shortening cycle utilization.

Detraining hits tendons the hardest… (more in the upcoming post)
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11/12/2020

Odličan vizuelni primer značaja specifičnog treninga.

Vertikalni skok iz mesta je jedan od boljih testova proizvodnje snage i postoji ogromna razlika između nas dvojice ( Petar skače ~15cm više).
E sad je pitanje, da li zapravo možete uočiti tu razliku u pliometrijskim skokovima preko prepona?

Izgleda da ta vezba čak malo favorizuje Kostu, što postaje očiglednije kako se smanjuje vreme kontakta s podlogom.

Dakle, iako su obe vežbe skokovi sa dve noge, mehanizam se poprilično razlikuje.
Skok iz mesta više angažuje same mišiće (kontraktilna komponenta) dok se pliometrijski skokovi više oslanjaju na elastično svojstvo tetiva (elastična komponenta). *Više o ovome u narednim postovima*

Različiti treninzi daju različite rezultate!
(Ko bi rekao, a?)
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15/05/2020

showing some 8 week lower body mobility progression and owning his first straddle and pike press also.

We are focusing on the middle spit, pancake and pike mobility for the lower body and on shoulder flexibility for the upper.

Goals have been set, now work is in progress. So far everything is going super smooth!

Don't forget to follow his work! 👉 Increasing the range of motion and getting flexible is not a fast process.. It takes time and consistency.. For some people much less then for others.. It might take up from 6 months to 2 years to get to the full middle split and open certain ranges.. Don't get attracted to the "30 day middle split programs", because they are totally bull$ #¡^.. 👉 For more information about Online Coaching visit our website.

15/04/2020

Master the Support Hold on rings!

Video is now live on our YouTube channel.
Like, Subscribe and Share if you liked the video.

If you like to read more, you can view it on our blog also:
https://www.smashtraining.net/post/support-hold-rings

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