Questions from Article's (Outside the Book)

Question 1

What is the standard rope length used for battle-rope conditioning?

Answer 1

12–15 m (≈ 40–50 ft)

Question 2

What work-to-rest ratio is recommended for novices performing battle-rope circuits as a standalone session?

Answer 2

1 : 3 (e.g., 30 s work / 90 s rest)

Question 3

In the dumbbell power clean start position, where should the shoulders be relative to the bells?

Answer 3

Slightly in front of the dumbbells with a neutral spine

Question 4

List the four sequential actions of the triple extension in a DB power clean.

Answer 4

Drive through floor → extend hips/knees/ankles → shrug → high pull

Question 5

Describe the proper rack position when catching a DB power clean.

Answer 5

Elbows high with the back half of each dumbbell resting on the shoulders

Question 6

Define ‘parallel’ depth in the front-squat phase.

Answer 6

Hip-joint centre is level with the knee-joint centre

Question 7

What is the key lower-body cue during the dip for a power jerk?

Answer 7

Keep heels down and dip straight (vertical torso)

Question 8

In a combo lift (DB clean → front squat → jerk), when should the set be terminated?

Answer 8

Immediately when any technical deviation appears

Question 9

During the power jerk, are the arms used to press the load overhead or to steer it?

Answer 9

To steer—the leg drive provides the propulsive force

Question 10

Define ‘parallel’ squat depth in coaching language.

Answer 10

Hip centre level with knee centre.

Question 11

How much ankle dorsiflexion is generally required to keep the heels down in a deep squat?

Answer 11

≈ 38 °.

Question 12

At what knee-flexion range do ACL forces peak during the squat?

Answer 12

15–30 °.

Question 13

What happens to ACL load when the heels are elevated?

Answer 13

Roughly triples compared with flat feet.

Question 14

Which stance width minimises forward knee travel and shear forces?

Answer 14

Wider-than-shoulder, sit-back cue.

Question 15

What is the standard Cold Water Immersion protocol for post-match recovery?

Answer 15

10 °C for 10 min immediately after play.

Question 16

What is the foam-rolling prescription that lowers soreness and improves agility?

Answer 16

2 × 30–45 s per muscle with 15 s rest.

Question 17

What is the minimum pressure and maximum wear-time for compression garments to aid recovery?

Answer 17

≥ 10 mm Hg, up to 72 h.

Question 18

When should a 15–30 min sports massage be scheduled for best effect?

Answer 18

6–24 h after activity.

Question 19

True/False: A 20-min light jog & stretch reliably restores power within 24 h.

Answer 19

False (clears lactate only).

Question 20

Which sled load keeps sprint mechanics essentially normal?

Answer 20

≤ 10 % velocity-decrement (≈ ≤ 20 % BM).

Question 21

What velocity-decrement threshold defines very-heavy sled training?

Answer 21

> 30 % Vdec (often ≥ 80 % BM).

Question 22

Rule-of-thumb rest after a 30 m resisted sprint with a light load?

Answer 22

About 3 min (1 min per 10 m).

Question 23

Primary mechanical reason heavy sleds improve 0–10 m acceleration.

Answer 23

Longer ground-contact time raises propulsive impulse.

Question 24

True/False: VHST is ideal for improving maximum-velocity sprint mechanics.

Answer 24

False – benefits start acceleration but may hurt Vmax.

Question 27

What three numbers do you get from a horizontal force-velocity sprint profile?

Answer 27

F0 (max horizontal force at zero speed), V0 (theoretical max speed when push force hits zero), and PMAX (peak horizontal power on the curve).

Question 28

What is the RF or 'ratio of forces'?

Answer 28

The share of each ground push that actually pushes you forward (horizontal force divided by total force).

Question 29

What percentage of body weight should a sled be to hit peak horizontal power?

Answer 29

Right around body weight—about 90–100 % of the athlete’s mass (≈ 50 % velocity loss).

Question 30

What load range (%1RM) on a trap-bar jump squat targets peak power?

Answer 30

About 20–50 % of 1RM.

Question 31

Why do coaches cue a strong forward lean in the first steps of a sprint?

Answer 31

It aims more of the push backward (horizontal), giving faster acceleration without extra force.

Question 32

Which lift shows greater erector-spinae EMG between front vs back squat?

Answer 32

Back squat (front squat is lower).

Question 33

How much ankle dorsiflexion is typically required to keep your heels grounded in a full squat?

Answer 33

About 38.5° ± 5.9° of dorsiflexion

Question 34

At what knee angles do ACL forces peak during a squat, and what is the approximate magnitude?

Answer 34

Around 15–30° flexion, peaking near 95 N (≈ 6 % of ACL strength)

Question 35

When and how large are PCL forces highest in a squat?

Answer 35

Roughly 90° flexion with forces ≈ 2,222 N (≈ 50 % of PCL strength)

Question 36

What compressive load can the knee experience in a heavy deep squat (2.5 × body-weight)?

Answer 36

About 8,000 N at ~130° knee flexion

Question 37

Which stance width maximizes gluteus maximus and adductor torque, and what muscle increases with a narrow stance?

Answer 37

Wide stance ≥ 140 % shoulder width; narrow stance boosts gastrocnemius activity by ≈ 21 %

Question 38

Why might a coach choose front squats over back squats for an athlete with knee or back concerns?

Answer 38

Front squats lower knee compressive and lumbar loads without reducing quad/ham activation

Question 40

What velocity-loss range defines a light sled load that keeps sprint mechanics intact?

Answer 40

2.5–10 % Vdec, about 0–20 % of body mass, over 20–30 m runs.

Question 41

At what load does the flight phase disappear, turning the sprint into a march?

Answer 41

At ≳ 50 % BM (≈ ≥ 30 % Vdec).

Question 42

Which sled load gives the biggest bump to 0–30 m acceleration?

Answer 42

Roughly 20 % BM (≈ 10 % Vdec).

Question 43

What lighter loads are best for improving the 20–40 m top-speed phase?

Answer 43

5–12.5 % BM.

Question 44

What’s the main drawback of training with ~133 % BM (75 % Vdec)?

Answer 44

It helps 5–10 m speed but significantly lowers maximum velocity.

Question 45

When pulling 40–65 % BM, which in-session velocity-loss cutoff yields better results—10 % or 20 %?

Answer 45

Stop at 10 % Vdec.

Question 46

How much rest should follow a 20 m heavy-load sprint?

Answer 46

About 2 min (1 min per 10 m, plus extra for load).

Question 47

What sprint distance cap is advised for heavy sled loads (50–80 % BM)?

Answer 47

~10–20 m per rep.

Question 48

For very heavy loads (> 80 % BM), how far should each rep be?

Answer 48

5–10 m to limit technique breakdown.

Question 49

What posture change accompanies increasing sled load?

Answer 49

Forward trunk lean rises markedly as loads climb from 0 to 50 % Vdec.

Question 50

What trunk angle should sprinters hit during the first steps out of the blocks?

Answer 50

Roughly a 45-degree forward lean relative to the ground

Question 51

What load range defines force-dominant strength work for sprint acceleration?

Answer 51

Any lift or sled load at ≥ 85 % 1RM—or sled/prowler up to about body-mass (100 % BW)

Question 52

How heavy can a prowler march be to target early-phase horizontal force?

Answer 52

Up to ~150 % of the athlete’s body-mass

Question 53

What sled load keeps power output near maximal across the whole drive phase?

Answer 53

About 96 % of body-mass, which cuts sprint speed by ~50 % (velocity decrement)

Question 54

At what speed should overspeed sprints be run to train the high-velocity end of the F-v spectrum?

Answer 54

Around 101–106 % of the athlete’s normal maximal velocity

Question 55

How much body-mass should be removed in band-assisted vertical or horizontal jumps to maximise velocity?

Answer 55

About 30 % deload of body-weight

Question 56

What load range usually maximises power in trap-bar jump squats?

Answer 56

20–50 % of 1RM

Question 57

Which load range hits peak power for power cleans?

Answer 57

Roughly 70–80 % of 1RM

Question 58

Which load range hits peak power for power snatches?

Answer 58

About 30–50 % of 1RM

Question 59

How does trunk posture change as sled load rises from 0 % to 50 % velocity decrement?

Answer 59

Forward trunk lean increases noticeably, helping horizontal force application

Question 60

What patellofemoral compressive force does a front squat impose at 70 % 1RM?

Answer 60

About 9.3 N per kg of body-mass (≈ 15 % less than a back squat)

Question 61

How much external rotation do the shoulders experience in a properly racked front squat?

Answer 61

Roughly 15 °—far less than the abducted, fully-ER position of a back-squat rack

Question 62

Where should the bar sit in a front squat set-up?

Answer 62

Across the anterior deltoids and upper clavicles, with upper arms held parallel to the floor

Question 63

What is the key foot cue to protect the knees in a front squat descent?

Answer 63

Keep the entire foot—heels included—flat on the ground

Question 64

What core and head posture keeps the spine neutral during a front squat?

Answer 64

Brace the core and look straight ahead (not up) to avoid lumbar rounding

Question 65

Which squat variation produces higher erector-spinae activation at a 40 kg load?

Answer 65

The front squat, compared with back squat, military press, and prone-bridge

Question 66

Despite lifting ~19 kg less, how does quadriceps EMG in a front squat compare to a back squat at 70 % 1RM?

Answer 66

It is essentially the same—activation levels do not differ

Question 67

Why might a coach switch an athlete with patellofemoral pain from back to front squats?

Answer 67

Front squats deliver similar muscle stimulus with significantly lower knee compression