Make it Simple

Special exercise selection is not as complex as it may seem. For reference, read some of Verkhoshansky’s dynamic correspondence work.

In short, the movement being trained, typically a kinetic pair (a piece of the movement) needs to be trained in a similar force producing fashion that is is done in the actual sport. If we’re talking about the vertical jump, performing a knee extension on the machine is not really comparable to knee extension during a squat.

Sticking with the knee extension squat example, if we look at the movement in detail we can quickly see some important details.

In any closed chain exercise, the torque around joints influences the entire chain. For example, the calves actually help drive knee extension in the squat. To explain further, as you move your knee into extension, your tibia will move in conjunction with your femur. Thus, you will go from dorsi to plantar flexion while the knee moves from flexion to extension.

The above squat example is used to simply point out that a lot more is going on internally than what it seems externally. Understanding these aspects of movement can help aid in movement selection….which is only one step of the process.

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