Why Aerobic Athletes can Look to Other Sports, that Don’t have a Finish Line, for more Evidence!
APPLIED IT TO RUNNING: Brave Activated Across the Finish Line!
Feb. 3, 2019, I planned to run a 5km/3mile race here at the Run Surf City in Huntington Beach. I hadn’t done a fun run of any length in over 10 years and didn’t get much running integrated into my regular workout schedule. Fortunately, the race was after I wrote this article! What I can tell you, is that applying the concepts in this cycling article, and thinking BOXING from my sessions with my PFT, helped me get that sprint across the finish line!
I never stopped once and beat my goal of a 13min/mile with a final 00:11:07 min/mile pace and a race time of 00:34:28!
ARTICLE EXCERPT: For example, my boxing Coach Justin Radley, suggests that in boxing, “the hands are relaxed until you actually deliver the punch or strike. The power of the punch, supported by maximum efficiency in torque, is delivered by a coordinated movement between breath, core, posture and stance (i.e. foot position when shifting weight)”. In my experience with boxing, the nonstop ‘shoe shine’ combination with a 1-2 (i.e. jab and cross), is comparable to hand tension rates and transverse plane core performance with stable posture, to that of pedal strokes during powerful sprints in cycling. (VIDEO 1: with Coach Justin Radley (IG @onthegofitnesstrain) and VIDEO 2: with Heavyweight Golden Gloves Champion Derick Taylor (IG @chocolateghost).
ARTICLE EXCERPT: If an athlete were to activate PFT at its elite level for explosive repetitive power, but wishes to stay silent, there is an option for the vocal cords to approximate similarly to a voicing posture, while not actually needing to make sound (i.e. the “silent grunt”). The ability to posture the vocal cords with the articulators (i.e. primarily the tongue and jaw position) to mimic voicing but not make sound, necessitates for a more advanced recruitment of musculature than the Bubble Cheek™ exhale due to a need for more overall stability, strength and power to facilitate the increased subglottal, ITP, and IAP pressures. A progression of this, can be seen in images of elite athletes with their tongues sticking out of their mouths. One of the best basketball players of all time, legend Michael Jordon was known for sticking his tongue while playing. LeBron James with his cheeks Bubbled! And Kerri Walsh Jennings with her Tongue Sticking out too!
Did you ever notice how these elite Cyclists Stick Their Tongues Out!
See Thumbnails and Link to Article Below:
German Jan Ullrich (T-Mobile/Ger) pulls his tongue out as he crosses the finish line of the 20th stage of the 92nd Tour de France cycling race, an individual time-trial in Saint-Etienne, 23 July 2005. AFP PHOTO JAVIER SORIANO (Photo credit should read JAVIER SORIANO/AFP/Getty Images)
Here is my latest article on Power Development focusing on Joint Performance and Speed for Soccer!
Hopefully you’ve read Articles #1 on Baseball and #2 on Volleyball on how my Precision Form Training™’s (PFT) BUBBLE CHEEK™ is relevant for general power development and mid-air explosive power, respectively. Reading the articles in sequence may help transition you from learning about new terms to more technical language of this article for soccer. If you are all about Basketball, then there’s something in this article for you too! Actually, although the three articles reference specific sports, the individual performance skills can be optimized and relevant for any related human performance activity.
The final and 4th article will be for Cycling on percussive breathing for Power Development focusing on torque and transverse plane movement, inclusive of fine motor control. Gamers and ESport athletes will benefit from these articles as well!
As a Strength and Conditioning Specialist who is both coach and scientist, I am grateful for fellow colleagues and coach-geeks, who further contribute to these articles. Please see below a BONUS EXERCISE using the BUBBLE CHEEK™ on Improving Speed with Flying Curved Sprints by Matt Hank, MS, CSCS, USAW.
A Special Thank you to Publisher Ken Kontor, a Charter and Founding Member of the National Strength and Conditioning Association (NSCA), for his interest and continued support in publishing my original work.
Power in the BUBBLE CHEEK™: Performance and Leadership were our passions when we were young. She was 6’1.5″ and I was 5’2.5″. We played sports together, we sang together, and aside from having a lot of fun through our adventures and competitions in Prince George and British Columbia, we learned a lot from each other in those High School years. This is more than a coincidence, it is a gift!
I dedicate this article to all BFFs!
Personal Anecdote: I grew up with my best friend in High School being one of the top volleyball players in our city and region. Upon graduation she went on to accomplish so much more in both sports and leadership. Marinda Ashman is an Alumni volleyball player, BYU 1987-1991, earning multiple honors: player of the week, all conference, and all-American nominee. Ashman is a former coach for the NCAA and NAIA in both college and club. Having completed a Master of Education (MEd) in Health, PE, and Recreation (HPER), from Utah state university (USU), she is now a tenured Associate Professor in the department of Student Leadership and Success Studies at Utah Valley University (UVU).
So, it only seems fitting that Professor Ashman was my go-to, to ask if she knew anyone who did a Bubble Cheek™ when they would spike or hit in volleyball, and if they knew why they did it. It was to both of our surprise, when she said that she herself bubbled her cheeks when she played, but never planned to. It just happened naturally! Marinda Ashman (neé Gorbahn) is the first elite athlete I ever knew and got to observe up close in High School, her approach to training and her performance in competition. I’m excited to feature photos of her in my first ever article on Precision Form Training™ (PFT) for Volleyball power development and midair explosive power. Figures 1 and 2 Marinda Ashman (neé Gorbahn).
Hello Everyone! Thank you for visiting to learn more about the Bubble Cheek™ and new discoveries in Strength and Conditioning Performance. For the past several years, BASEBALL, at all levels, was the sport that consisted of both the skills and performance settings that could help assert and progress my research and development, before bringing this breakthrough article about groundbreaking discoveries in power development above the radar! Keep reading…. then try the exercises!
I have been attending NSCA National Conferences since being a member from 2013 and a Certified Strength and Conditioning Specialist (CSCS) since 2014. However, this summer 2018 at the National NSCA Conference in Indianapolis was a game changer. It was the first year I met two new members, charter founding members of the NSCA, Ken Kontor, CAE, CSCS (publisher of Performance Conditioning) and Mike Arthur, CSCS, RSCC*E (recipient of the NSCA Impact Award 2018). We had random conversations that led to deeper and more sophisticated Coach-Scientist discussions where they were able to understand the importance of the impact on performance conditioning of both the cutting edge science I had discovered, and the ways that I measured it. Performing as an opera singer ‘on the spot’ was a fun challenge that gave further evidence. Ken and Mike’s experience and shared thoughts, with the support of Matt Hank, KPERFORM™’s Head of Strength and Conditioning, who has actually been able to experience, test and witness athletes and coaches expressing the benefits of the Bubble Cheek™ alone, identified for me that I had invented a power development training tool! I was personally so inspired by that idea, I started integrating more explosive power sets in my workouts with the support of coach Matt Hank.
As a result of the above story, I am grateful to have this article become my first opportunity to truly simplify within strength and conditioning terms, how I connect the Bubble Cheek™ via Precision Form Training™ for Power Development. The recent developments from this summer, and with the added support and encouragement of my KPERFORM™ community of subject matter experts, is the beginning of what “Making Progress” looks like.
Try out the exercises in the article! Let’s Keep Going! Follow, Comment and Reach Out! I look forward to further discussion and discovery.