Banded Squat Drop Catch Progression (Why)

The drop-catch method was detailed in one of my previous posts (click here). It is a method that utilizes higher velocity loading schemes and less weight on the barbell to provide an overload stimulus to the athlete. It is centered around the idea of having to rapidly absorb a high(er) eccentric velocity loads over a shorter period of time and over a smaller range of motion.

The Banded Squat Drop

The banded squat drop can be used in the squat drop progression. Obviously, the banded version would come after the body weight and barbell versions, but the methods of application are the same.

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Building A Robust Athlete

(my interpretation)

  1. “One which uses strength training to raise force production of the muscles as far as possible in hope that the submaximal (‘good enough’) level, as well as the robustness of the movement, will increase together with the maximal level. The maximal level raises the submaximal level along with it, as it were.”

  2. “One which primarily seeks to increase the robustness of the movement, so that the ‘good enough’ level then shifts towards maximal level without the maximal level needing to rise”

Quotes from- Frans Bosch (2010) Strength Training and Coordination: An Integrative Approach

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Kinetic Hygiene: Knee Stability Summary

Author: Dr. Zak Gabor

This week we dove into discussion of the knee joint, and why is desires STABILITY. Let’s revisit some of the points and concepts discussed, a go a little bit deeper.

It started with understanding a very important concept

EACH joint has ratios of inherent bony stability to soft tissue stability (or dynamic stability). Generally speaking, joints that have more bony stability crave mobility, and vis versa. So let’s take a look at the knee:

Image 1

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Moment Arms and Exercise Progression (physics)

Progressive Overload

Exercise progression plays a vital role in all strength training programs. The concept of “progressive overload” hinges on this very concept of. As we all know, without some type of progression the athlete’s development will most likely stagnant and possibly begin to decline. This is why we increase weight in exercises. The weight adds overload in a progressive fashion. However, weight is not the only way we can manipulate our training to increase the demands of the body.

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Nontraditional Core Training

Core training is not black and white. There is not a cutoff line saying this is traditional and this is nontraditional. Honestly, I am not even a huge fan of using the words “traditional” and “nontraditional”, because they do not illustrate the differences and the word, “tradition” is all relative depending on your past exposure. If anything, something along the line of simple versus complex, predicted versus variable, or steady versus perturb might serve as better replacements. Regardless, we are going to stick with “traditional” and “nontraditional” just for the sake of consistency.

Like all exercises, core training is on a sliding scale and at no definitive point can they be separated in to “traditional” or “nontraditional”.  However, it isn’t a bad idea to get an understanding of what aspects of core training will slide it closer towards one end or another. Below is a very short and overly simplified list to give some ideas of what aspects of the movements will influence the exercises placement on the sliding scale (example videos included).

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 Author: Dr. Zak Gabor

“Preventative medicine” gets a lot hype these days, and for good reason. However, I think we need to be careful of the verbiage. We certainly cannot “prevent” anything. That being said, we can certainly REDUCE the chance of injury by integrating thoughtful movement into our daily lives.


Enter, #KineticHygiene. Kinetic = Motion; Hygiene = Conditions or practices CONDUCIVE to health.

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The Right Stimulus


A good training program hinges upon providing the correct stimuli to an athlete’s system. A single stimulus may or may not cause an adaptation. However, an accumulation of similar stimuli with in a threshold will evoke a specific adaptation. Stimuli are not always summative in nature. Think of it in terms of addition and subtraction (this is far too simplistic to be accurate, but it gets the point across), each stimulus is either positive, neutral, or negative. The summation of all these stimuli will give you the magnitude of the adaptation.

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