Testify Union - July 31, 2023
/THIS WEEK'S SUBMISSION
From our video Knee Sleeves: What, Why, and When (click the title to watch):
5.7 hemi
Do the knee sleeves affect quad activation in the squat? I'd imagine if they're aiding knee extension they would take away from the workload on the quads.
Phil
Nah - knee sleeves will provide some compression and warmth for the joint, which makes things more comfortable, but they're not providing an appreciable amount of assistance to knee extension.
Now, knee wraps, on the other hand, specifically the competition version (read: rather thick and extremely tight and restrictive) used by equipped powerlifters will absolutely aid in knee extension. As they stretch on the descent, they store potential energy, which is then used to come back up out of the hole. Of course, this is the point of such a wrap as they are legal in equipped powerlifting (as opposed to raw powerlifting, where only knee sleeves are permitted) and help lift more weight.
Even with this in mind, competition knee wraps won't necessarily reduce quad activation because the lifter will simply lift more weight. Simplistic example here with an arbitrary numbers, but I think it will do the job: 90% "quad activation" without knee sleeves = 400 lb squat while 90% "quad activation" with knee sleeves = 450 lb squat since the sleeves provide the extra 50 lb.
And . . . all this said, we don't train anyone who does equipped powerlifting at Testify, but you'll recognize competition wraps at a meet right away - it visibly affects how stiff someone's knees look when they walk.
Short version: I'd recommend knee sleeves, and I'd stay away from competition wraps unless you want to do equipped powerlifting. (Training wraps are fine - they're thinner than competition wraps and will function like knee sleeves.)
Sorry for the long answer.
Viraj V
nicely explained
Phil
Thanks very much.
ARTICLES & VIDEOS
The BEST Conditioning Tool NOBODY Uses
What's the most effective conditioning tool that people hardly ever use? Learn what it is, why it's so effective, how to program its use, and pick up some sample workouts as well. Click here to watch.
Training When It's HOT: 11 Lifting Tips in 4 Minutes
How to handle training when it's hot? Phil gives you 11 tips in less than 4 minutes. Click here to watch.
Easy Setup for Deadlift, Snatch, & Clean
Phil teaches you how to setup for your deadlift, snatch, and clean in a manner that is simple, efficient, and consistent. Click here to read.
Blast from the Past: 5 Ways You're Ruining Your Deadlift!
Quit making these mistakes when deadlifting! We cover 5 common deadlift errors and also cover how to fix these mistakes. Click here to watch.
Blast from the Past: The Clean: Landing Positions
Phil covers the three different landing positions for the clean as well as the advantages that go with each position. Click here to read.
NEW TESTIFY GEAR!
Baseball season is here, and so is Testify’s new 3/4 raglan shirt - in multiple colors! Get yours today and represent your favorite gym!
Click here to head to the Testify Store.
WHAT'S COMING UP
Below are a few of our upcoming events, and you can find out what else is on the calendar by heading to our events page at www.testifysc.com/events.
Deadapalooza! The Annual Testify Deadlift Festival
August 25, 2023
Deadapalooza is a strength meet wherein the only contested lift is - you guessed it - the deadlift. There will be one bar (possibly multiple bars if numbers dictate), and the meet will be conducted in a "rising bar" format, so the weight on the bar only goes up! It's a ton of fun, so come on out!
Click here to register or for more information.
Starting Strength Self-Sufficient Lifter Camp
September 23, 2023
Spend the day learning the Squat, Press, and Deadlift and how to self-evaluate your lifts while training in your garage or commercial gym without a coach.
Click here to register or for more information.
Testify Fall Classic
October 21, 2023
The Testify Fall Classic is back for 2023, and we invite you to be a part of it! This is a strengthlifting meet, which means the contested lifts will be the squat, press, and deadlift.
Click here to register or for more information.
IN OTHER NEWS . . .
There will be a small price increase for members who have grandfathered membership rates. Please be on the lookout for an email with the details (only members with grandfathered rates will receive an email from me). If you have any questions or concerns, please reach out to me at barb.mueller@testifysc.com.
Thank you for your understanding and commitment to getting stronger with us at Testify Strength & Conditioning!
Barb Mueller
barb.mueller@testifysc.com
THIS WEEK’S CONDITIONING
Option 1
Sled
Outdoors:
10-20 x 25 yds EMOM at a weight of your choice
Every minute, push the sled 25 yards, i.e., if pushing the sled takes 20 seconds, then you have 40 seconds to rest. Perform 10-20 rounds.
Indoors:
10-20 x 100 ft EMOM at a weight of your choice
Every minute, push the sled 100 feet, i.e., if pushing the sled takes 20 seconds, then you have 40 seconds to rest. Perform 10-20 rounds.
Compare to 2023.05.29.
Option 2
Bike/row:
3 rounds of:
8 x 20 sec on/40 sec off
Rest 3 min between rounds
Score = lowest distance
Compare to 2023.05.08.
Option 3
1. Work up to a heavy single on the axle clean-and-press (i.e., ground to overhead).
2. 5 x 100 ft Zercher carry (50 ft down-back). Add weight each round. Rest as needed.
Compare to 2023.04.10.
Option 4
Outdoors:
5 rounds:
15 cal row
50 yd sled push, 100#/50#
Indoors:
5 rounds:
15 cal row
100 ft sled push, 250#/125#
Push sled slow for recovery. Score is slowest row.
Compare to 2023.04.10.