Origin of the 3x10...

• Few people know the origin story of the 3x10 rep scheme, yet it is widely used and prescribed by professionals worldwide. 🌍

• This rep scheme was credited to Dr. Thomas DeLorme for better outcomes post-surgery. 

• Dr. DeLorme's paper published in 1951, titled "Progressive Resistance Exercise: Technic and Medical Application" was groundbreaking as an Orthopedic surgeon began to develop the theory and concept of rehabilitation that are still in practice today.

• Before attempting to create local endurance, he thought a patient should focus on re-gaining the most significant amount of strength for the cross-sectional area. Restoring the innervation and output of the muscles he felt demonstrated the fastest path to recovery.

• At Hawkin Dynamics, we often wonder, what if Dr. DeLorme had access to force plates in his office? Would he be more focused on drivers and strategies of force production more so than outputs and hitting a certain target of 3 sets and 10 repetitions? Potentially so...

• Need a refresher on output metrics? View the ODS System here by Dr. Jason Lake (ODS stands for Output, Driver, and Strategy Metrics)

✍️ System Weight...The Most Important Metric?

Key Points:

• Collecting an accurate system weight is arguably the most important part of the Countermovement Jump (CMJ)... And all other tests!
• The Hawkin Dynamics software has a built-in feature that won't let the jump begin until the jumper has stood still (e.g. Quiet weighing period) for at least 1-second to accurately collect system weight. Learn more about the Quiet weighing period here.
• When the software beeps and the flash occurs, the tester should instruct the jumper to jump immediately, providing maximal intent.
• While the Hawkin Dynamics software demands a quiet weighing period, there is still a level of responsibility on the coach or practitioner. You should ALWAYS watch the jumper to ensure stillness prior to the start.
• If the coach or practitioner visually sees movement on the plate prior to the test starting, cue the athlete to remain still. If the test started, discard and repeat.
• Watch an example of the CMJ here.

Cheat Code of the Week 😎:

• Convert the system weight metric to pounds by multiplying by 0.225 
• The Weight Report in the Hawkin Cloud will also automatically do this for you!

Brought to you by Drake Berberet

📚 Hawkin Research Snippets

Brought to you by Drake Berberet

• What is the best way to calculate Jump Height? 
• Short answer... Jump height should be calculated using the Take-off Velocity method.
• You can find the Take-off Velocity (TOV) method paper by Gavin Moir here.
• The relationship between Take-off Velocity and Jump Height is 1:1. Similarly, Peak Velocity will also correlate very strongly to these two metrics, as Peak Velocity occurs immediately before Take-off.
• How does this influence Reactive Strength Index? Since Modified Reactive Strength Index (mRSI) is calculated by dividing Jump Height / Time To Takeoff - the method for calculating Jump Height also has implications on mRSI. 
• Learn everything you need to know about Reactive Strength Index here in the Hawkin Dynamics RSI Course.

🗣️ Did You Miss It? 

Last 4 Podcast Episodes:

• N28: Lauren Green - Creating Athlete Buy-In At All Levels
• N29: Jonathan Erskine - Implementing Sport Science in the Tactical Realm
• N30: James Hanisch - From the NFL to Hawkin Dynamics
• N31: Dr. Donna Lopiano - No Girls Allowed (Title IX Episode)

💥 Hawkin Updates, New Features, & Refreshers...

• No new updates or features this week!
• Remember to set your groups accordingly (and before) you want to view your data in the Hawkin Cloud. Use the link below to read a quick refresher on how to do this.

⏰ Timely Events & Random Stuff

• The best Mario Kart character according to data science...what does this have to do with force plate data?? Our HD Performance Team loves this article as a fun way of explaining how it's not always best to rank a team by one metric alone...rather using the TSA Report to generate a unique metric that explains the qualities you are after for that specific sport and position.

• The NBA Pre-Season has officially kicked off! Checkout this paper here by Thomas Huyghe and colleagues, "The Negative Influence of Air Travel on Healthy and Performance in the National Basketball Association: A Narrative Review"
• Looking into force plates? 10 Things To Look For in a Force Plate System - here.
• Bryant Ferate, Hawkin Family Newsletter Feature - Long time Hawkin user at the University of Portland (Oregon), Bryant Ferate has a 🔥 newsletter. Start with our favorite, Daily Actions & Habits Move The Needle More Than Our Goals.
  • "Taking action changes your identity. You become more of the type of person that does the things you are making a priority.'

😎 #HawkinFamily of the Week 

Adam Fletcher, Illinois Basketball Head of Strength & Conditioning

Find Fletch on Instagram

• Illinois Basketball is one of the oldest users of the Hawkin Dynamics force plates, using them consistently since 2017.
• Watch this video here, highlighting how Head Strength & Conditioning Coach Adam Fletcher used the Hawkin Dynamics force plate to identify a possible risk to a former athlete upon arrival at Illinois (now NBA player).

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