Announcing New and Redesigned kBox Features

Exxentric’s Head of R&D, Fredrik Correa announces new and redesigned kBox4 features for optimizing your training.


Key points:

  • Multiple updates for improved durability, functionality and quality
  • Now included with all new kBox4 orders
  • Upgrade discount for existing kBox4 owners until March 15th!

Not all announcements have to be game changers, some can be impressive product developments we have been formulating for all of you! Our R&D team has been actively working on some exciting advancements that will be announced in the upcoming months but in the meantime, we are happy to announce a few side projects we have been working on that have now been rolled out.

To us, quality and customer relations are of key significance. After listening to all of you we came up with a few ideas on how to improve your flywheel training experience:

Rubber Pulley Protector

Many of our users really like to go all-out when using the kBox. When going hard on the kBox, on occasion you may not be able to completely absorb all of the energy you have just generated, this results in a collision between your kBox and the attachment Pulley. While we do like seeing our kBoxes being pushed to the limit, letting the pulley collide with the kBox is not recommended for maintaining good condition in the long run.

For this reason, we have designed a new and robust Rubber Pulley Protector. I still recommend avoiding heavy collisions between the Pulley and the kBox but if it does end up dropping in the hole, your gear will now be better protected. Moving forward we will be including this new protection feature with every kBox, and handy users can even upgrade their existing Pulleys.

Angle Adjuster

With the kBox3, it was extremely easy to use Foot Blocks when positioning yourself for some really nice bent-over rows. But with the quick lock solution on the kBox4, we needed to come up with a separate solution for this feature. Having prioritised other key features from the start, we are now happy to be able to offer you a robust and very simple Angle Adjuster. For a quick demonstration of the Angle Adjuster, watch clip.

This piece is now also included with every kBox shipped moving forward. If you already own a kBox4, don’t worry, get in touch with us to get your own Angle Adjuster.

Flywheel Sleeve

We know one or two things when it comes to training – flywheel tFlywheel sleeveraining and mechanics in particular. However, when we initially embarked on this journey, we were far from packaging experts and some of the solutions weren’t as presentable in the beginning. But it is safe to say that we have definitely improved over time.

One of our latest projects has been to design a Flywheel Sleeve that will cover and protect your flywheels during transportation and in your gym. We liked the idea of offering a more visually appealing kBox when opening your package, while also reducing waste and making the packaging more reusable. The Flywheel Sleeves are available in all sizes and now come with any new kBox or can be ordered separately.

Get Your Upgrade

Creating molds, prototypes and then eventually producing custom-made products must make a new kBox4 system more expensive, right? Well, don’t worry, we will be absorbing all those costs and our prices will stay the same. In addition, all existing kBox4 owners can get an upgrade at a small cost. We are happy to offer a 50% discount on these items until March 15th!

The list prices (before the discount) for back orders are EUR 11 / USD 13 for the Rubber Pulley Protector, EUR 16 / USD 19 for the Angle Adjuster and EUR 9 / USD 11 each for the Flywheel Sleeves, plus shipping and tax. To get yours, just contact us or your reseller today.

I know you all have great ideas about how we can improve, so keep the ideas coming. We do what we can with the resources we have and take all ideas into consideration, I promise!

Happy DOMS

/Fredrik Correa, Co-Founder

The kMeter App Now For Android

Finally, the benefits of the kMeter App for digital training feedback are now available also for our Android users, with a special upgrade offer.


Ever since the release of the kMeter feedback system we have received questions about an Android app, so we are of course happy to be able to offer this now to all of our Android users following a busy autumn.

The kMeter App for Android is now free to download for all users of a kBox equipped with the kMeter Module.

Just like the iOS app, the new Android version offers real time tracking of concentric and eccentric power output and more, as well as storing, sharing and exporting your data.

The Android app is similar to a recent version of the iOS kMeter app (2.1), and we are now starting the work to implement the latest few changes from updates 2.2 and 2.3 into the Android version as well.

Try it out

If you already have access to a kBox with the kMeter Module, we are hoping that you will download the new Android app and try it out.

Please let us know if we missed something that should be added to the next update. Since Android is run on many different devices from different manufacturers there might be issues that we haven’t encountered in our internal testing. Also, we would love to see your rating of the app on Google Play!

To read up on the kMeter or watch a video introduction, start at the main page about the kMeter here.

upgrade Offer

We always try to take special care of our existing users. If you did not add a kMeter Module to the order for your existing kBox system, we are now offering shipping for free for all upgrade orders for kMeter Modules before January 15th. Contact us today for a quote or if you have any questions.

So, tell your friends, test it and let us know what you think. Why not start 2018 with a baseline kBox Power Test and then take it from there?

Happy DOMS!

/Fredrik Correa, Co-Founder

New High-End Systems and Free Global Shipping

Today, we are launching our most complete kBox configurations so far, and celebrating this by offering free global shipping on any system ordered before December 31st.


We have been working hard this year to increase production capacity and meet your rapidly increasing demand. This has included adding accessories such as the Flywheel Bag and the Accessory Rack, and increasing the range of sizes available for the Harness and Hip Belt.

New High-End Systems

To secure that we have a recommended system that offers the most complete current configuration, we are now proud to present the kBox4 Pro Ultimate System.

This new high-end system caters to the needs of our most demanding customers, including strength and conditioning teams at the largest sports clubs, leading physiotherapy clinics and premium personal training studios. The kBox4 Pro Ultimate System is priced at €5,130 / $6,010, which includes all the accessories mentioned above – and more.

In addition, there is now a high-end system available for the Lite platform, called the kBox4 Lite Advanced Plus System, with an almost as complete configuration, priced at €3,790 / $4,450.

Meanwhile, our Starter and Advanced system configurations remain, with pricing from just €2,190 / $2,570 for the kBox4 Lite Starter System.

Free Shipping in December

Celebrating the new high-end systems, starting today we are offering free shipping worldwide for orders of any kBox4 system. Hence, only local taxes (if any) will be added to the above prices. This offer may not be possible to combine with other campaigns, and it is valid until December 31st.

We are currently fully stocked, and ship most orders within one business day. To see the full specifications and get a quote for any system, contact us today.

✉️

Flywheel vs Weights for Eccentric Overload in Strong Athletes

If you have seen any athlete do eccentric overloaded squats on the kBox you will realize that there aren’t any research papers covering that type of training. Question is, do these targeted eccentric loads provide a sufficient, or even greater, stimulus than weights in elite athletes?

To bring some clarity into this we asked a national champion weightlifter to squat in our gym and compare the eccentric load in the deep portion with a barbell vs the kBox to see what happened. Which modality generated the highest eccentric loads?


Key points:

  • kBox provides a high eccentric load and eccentric overload even for really strong athletes and good barbell squatters, even more so than weights.
  • Eccentric overload means eliciting a higher force (in that motion or angle) eccentrically than you can elicit during a concentric movement. For a whole lift this is > 1 RM or in a part of a lift ECC force > CON force in that range.
  • It’s not only about the type of exercise, the amount sets, reps or the inertia you use. It’s about HOW you do it.
  • Read up on methods for eccentric overload on the kBox.
  • How to use the kMeter for assessing eccentric overload. Avoid the pitfalls.

Eccentric Overload and the kBox

I’ve written about this before so if you want to skip the rant and dig into the results skip this section. The physiological background to all of this eccentric training is mainly that the muscle can produce higher forces during an eccentric action versus a concentric one. By using a weight for resistance, the load in the eccentric phase is set by your concentric strength. You can only lift weights up to your concentric 1 RM and with a 30-50% stronger eccentric action you aren’t working as close to your eccentric max as your concentric max using gravity as resistance.

The term ‘Eccentric training’ is used for many things and the very general and vague description “training with focus on the eccentric action” can translate into many different things, with the most common one being the super slow eccentrics you see from time to time. Other things can be more isolated eccentric actions like when we see with the Nordic hamstrings exercise (NHE) for example. NHE has been proven to elicit both improvements in neuromuscular strength, trigger structural adaptations and to reduce the incidence and re-occurrence of hamstring injuries.

When we talk about eccentric overload we mean loads beyond your max concentric strength (> 1 RM). However, strength is also specific to the exercise, speed and range of motion. So the overload can also target a certain part of the range of motion, being overall within a 1 RM load but still considered as eccentric overload. On the kBox for example you can generate max force in the concentric phase and put a certain amount of rotational energy into the flywheel. By absorbing it evenly over the eccentric portion you get a 1:1 relationship CON:ECC. You can also delay the eccentric action and absorb all that energy in for example the deep portion, but then you have to do it in a much shorter period of time. Since Power is Force times Velocity, you can also say Power is Force times Distance divided by Time. If you accelerate or decelerate a load in half the time, you would have to double the power. So without doing 2-1, using spotters etcetera, you can easily and safely overload exactly where you want in the range of motion.

Pilot Project: National Weightlifter Using kBox for Overload

The backstory here is that we came in contact with the former Swedish National champion in WL -77 kg. He trained two sessions a day, 6 days a week. He was a student back then who was about to get his degree and start working so he realized he would only make it to the gym once a day from that day forward. Being a former champ and now ranked #2 he of course wanted not only to use the kBox as a replacement but also to improve his performance and catapult back into the top position again. He has been using the kBox at home since then and we have been lucky to be able to bring him in to Exxentric HQ from time to time to do a few test sessions. One of the things we wanted to test was to see how much eccentric overload he can get by using the kBox. About 6 months ago we compared heavy barbell (BB) squats with normal kBox Squats 1:1 and those were fairly similar. We ran out of time and he ran out of juice that day so this latest session was focused on maximal eccentric load. To do so we added more inertia and a delayed eccentric action to make him work harder in the deep portion of the eccentric phase.

Set up

Aim: compare eccentric peak forces between heavy barbell squat and high inertia kBox squat with and without delayed eccentric action (i.e overload).

Subject: National elite male weightlifter, bodyweight 80 kg (176 lbs), back squat 1 RM 195kg/430 lbs.

Measurements: two Pasco force plates, 250 Hz. MuscleLab. Video.

Barbell load: 82%, 88%, 92% of 1RM for two maximal reps (ie maximal intent and velocity in concentric and eccentric phase).

kBox 1:1 load: 0.100, 0.150, 0.200 kgm²

kBox overload load: 2+2 reps of kBox squats with inertia 0.200, 0.240 and 0.280 kgm² with delayed eccentric action. As a note if you look at all flywheel studies published until today max inertia used is around 0.110 kgm². This means we used x2.5 more than the inertia seen published in the literature.

Our subject Erik was told to delay the eccentric break on the kBox as long as he felt he could, without being pulled into the hole. The concentric actions were maximal on both exercises.

RESULTS Heavy squats vs 1:1 kBox

When looking at peak forces we wanted to look at the deep portion of the squat so the peak force value is the highest value in the range 60 degrees (ECC) – 45 degrees (bottom) – 60 degrees (CON), ie the turn.

From the earlier session you can see in the three first columns vs kBox 1:1 that peak forces increase with increased BB load. However, the eccentric load (in terms of peak force) on the kBox doesn’t increase as much with increased inertia in the 1:1 setting. Due to our subject getting tired we don’t know what numbers a maxed out inertia would look.

To get a closer look at this and really stress the overload we continued this at a later session with two higher inertia settings, 0.240 and 0.280 kgm², and with the delayed eccentric action. Now he is increasing the load quite a bit in the deep portion of the squat both looking at the best rep and the average force between the two reps. In the table you can see the comparison vs the “best” barbell set, 92% of 1 RM. A win for the kBox with +14% peak force in best rep and +11% in the average for two reps.

Conclusion

From this n=1 trial we can’t draw any strong conclusions or present “new facts”, you don’t need to be a scientist to know that. However, since no study has looked at elite squatters and compared their BB squat and flywheel squat we have nowhere else to get any info at all. So what did this experiment show? Now we have an indication that the kBox Squat 1:1 provides a fairly high eccentric load without “trying” to stress that specific load, this is a regular CON-ECC movement. However, when increasing inertia and trying more actively to force an overload we get quite high overload vs weights even with an elite weightlifter that is really an expert in training with high loads on the barbell. Even for him you can see the practical differences in the video. With the heavy barbell squats we have a spotter but on the kBox he trains unsupported and he is, as I told you earlier, doing this at home in his apartment two or three times a week during some cycles.

I’d suggest that the average athlete and barbell lifter would get an even higher overload vs their maximal squat since they have a limited technique, strength and experience in the barbell squat (at least vs a elite weightlifter). This also tells us that we can’t just focus on sets, reps or inertia but it is also about HOW the exercise is performed. By delaying the eccentric action you can target this area of the range of motion. In the same way you can target the end range power by absorbing the flywheel energy very early in the ECC action. So, it’s not only about WHAT you do but HOW you do it. Let the kMeter assist you and think about what effect you want and where you want your athlete to be loaded. All squats aren’t equal, especially not on the kBox.

Happy DOMS

/Fredrik Correa, M.D., co-founder


New Advanced Functions in kMeter 2.3

The latest version of the kMeter App has now rolled out, including several new features solely based on user request. Fredrik Correa explains:


Summary of new functions:

  • Discard reps before saving
  • Import users
  • Delete users

This release is special since all new features are solely based on user feedback and suggestions. After talking to different users I came across various interesting questions such as:

– “My athlete stopped one rep short of the set so the last rep was spoiled, how can I edit that?”

– “I want to do a unilateral drill but work both sides in one set but during the switch I loose a couple of reps, is there a setting for this?”

– “Our facility has multiple kBoxes and we would like to spread the user data (not the training data) over multiple iOS devices, how can we do this?”

Given that my answers would have normally been either “there’s no such feature” or “this would need to be done manually”, these questions made me realise our app’s limitations and how it could be improved.

Before you continue reading and start pulling your hair. We understand these new features are slightly more complicated than previous ones, so we compiled a .zip file containing instruction and templates for importing users here if you need it.

DISCARD REPS BEFORE SAVING

After completing your set and viewing your summary you can now press ‘EDIT’ and you will get a list over every rep (not the pre-reps) in a list. Here you can select the reps you want to discard and they will be taken out of the summary and your metrics will be re-calculated based on the data without those reps.

So if your athlete stopped one rep too short or lost balance in the 2nd rep you can easily just click that one away and save the data like before.

As for the second question, if you want to do 10 single arm rows on each side, you can set up the app with two pre reps and 22 training reps. You start with your two pre-reps followed by 10 training reps and then you switch over and do two (pre-)reps with the another arm and the following 10 training reps. Before saving you will have to discard those two extra reps in the middle of the set (rep 11 and 12) after you switched arms. Watch video.

IMPORT USERS

If you are using the kBox with a whole athletic department of a bigger team and use multiple kBoxes and iOS units, the user data would have been quite difficult to set up. Not anymore.

Now you can set up a .csv file with all you users and import it from an email, google drive or iCloud. You still have to approve every user but it’s much faster and you can send out the .csv to the other coaches for them to add in their devices. When doing this we also added the function to delete users to clean up your user list. Here is a step-by-step guide how to set up the .csv file (or download our templates) and how to import them. Watch video.

DELETE USERS

We had our multisystem users in mind when we added the import function but sooner or later deleting users would be required too, so we added that feature in the Set Up > User menu. Just select the users you no longer need to track and press delete. Watch video.

Existing kMeter 2.2 Features

These improvements come on top of the current kMeter features that were already available before today’s release:

  • Real time data of average power, peak concentric and eccentric power.
  • Graphic, numerical and voice feedback.
  • Set limit based on reps, time or power drop-off% for traditional, metabolic or VBT based training.
  • Set summary with power, force, displacement, average and peak speed, relative peak power (W/kg BW), rep time, kcal expenditure and more.
  • Multi user, create different users with DOB, gender, height, weight and switch easily from the front screen.
  • Editable data, change drill, user, VAS score from previously saved data.
  • Landscape mode in device or on TV via AppleTV.
  • Share screen of summery to camera roll.
  • Database with possibility to share all or selected data in a CSV compatible file.
  • Filter data in the database based on user.
  • Research mode (send raw data from a set).
  • Edit exercises (change the order they appear in, insert new exercises or delete existing ones).

For a quick demo of the new features check the full video below.

Download_on_the_App_Store_Badge_US-UK_135x40

Wrapping Up

Thank you for your feedback, keep it coming! Now, go download version 2.3 of the kMeter now on iTunes.

Happy DOMS!

/Fredrik Correa, Co-Founder

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Launching Online Courses in Flywheel Training

The world is a big place and unfortunately we can’t be everywhere at once. To make knowledge about the kBox and flywheel training more accessible, we are now launching our first online courses at Exxentric Academy. Fredrik Correa explains:


Key points:

  • Courses available for potential customers as well as existing users
  • All are currently free of charge, open 24/7
  • Requests for custom courses welcome!

Nothing beats attending a good course in real life. Meeting people, discussing and mixing theory with practice. We have been traveling around the world to do flywheel training introductory courses of all kinds – and we have loved it. I have personally learned a lot from meeting people interested in physical training engaged in different ways on the rehab–fitness–performance spectrum from different sports and settings.

Attending a course is of course a great way to get started with your flywheel training but it is also a way to evaluate the tool and the training before committing to a purchase. So of course, spreading knowledge is vital for us at Exxentric. Why would we support 10+ research projects if that wasn’t the case?

However, with the kBox now in 45 countries, we need to add new ways of sharing knowledge. Writing articles or tweets is good for Q&A, and conducting 1 on 1 courses over Skype is still an important tool for us. But we wanted to start making the knowledge in our field even more accessible. That’s why we are now launching an online learning platform.

Available Online Courses

Today, you can find our first online courses at Exxentric Academy. Like always, we are starting small but hope to develop this depending on your needs. Courses we added to the platform so far include:

  • kBox4 demo [English & Swedish]
  • kBox4 getting started intro (for new customers) [English]
  • kMeter intro course [English & Swedish]
  • Lecture on flywheel training for physios [Swedish]

All of the currently available material is offered for free, so take a look and give us your feedback. It’s far from perfect and you have to be able to withstand a fair amount of ‘Swenglish’ to get through this but I hope it will help you anyway.

Future Online Courses

There are of course a bunch of courses that could be done but instead of deciding what is important for you we hope that you will tell us. We can talk about programing, different ways to load, how to use the kMeter, ways to make your training more specific to your needs. Everything from general to very specific is on the table. If you ask for it and we got the time, we are ready to do it.

1 on 1 Intros

I just want to highlight the possibility for you to get started with your flywheel training over a 1 on 1 conversation through Skype or Google Hangouts. This can be a great way for a dedicated home user upgrading his gym with a kBox to get started and getting ROI from day 1 on your investment. Reach out to us for pricing if you are interested. There are also experienced coaches all over the world using the kBox that might be able to coach you online for more regular sessions and follow-ups. Maybe we can connect you if you are interested.

Real Life Courses

We will of course still do our standard courses in real life when people are interested, just like today. Reach out to me if you want to host a course at your facility or if you have any feedback for us regarding education.


Happy DOMS!

/Fredrik Correa, M.D., co-founder

BJ Gaddour’s Best kBox Training Programs

As many of you already noticed, BJ Gaddour has gone on a kBox frenzy. Here, Fredrik Correa shares a few of his videos to inspire your personal fitness routine.


Since this summer, the former Athletic Director of Men’s Health magazine, BJ Gaddour, creator of The Daily BJ, has shared a ton of quick and intense programs to his +200k followers with the kBox as as a central piece of equipment.

His programs are perfect for a busy schedule and I wanted to highlight some of them here, both to return the favor and to show the kBox being used in a home gym setting as opposed to most of the other media we share.

Maybe a few of these programs will fit as recurring workouts for you, or maybe you just want to take one or a few of these drills and put them into your own existing program. As BJ points out, just as you can do lots of traditional free weight exercises on the kBox for increased effect and efficiency, most of these programs can be done with traditional equipment as well.

Use this for inspiration! Here we go:

Upper body workouts

Lets start with this post focusing on upper body:

#FlexFriday 💪with some straight Bro-J Gaddour arms, shoulders, and back blasting! I’m using the @go_exxentric #Kbox4 and @concept2inc #SkiErg but just focus on the exercises/movement patterns and use whatever equipment you have access to for a precious pump to kick off the weekend: 1. Single-Arm Lateral Raises @ 3 sets of 8 reps/side 2. Triceps Pushdowns @ 3 sets max reps/distance in a minute 3. Single-Arm Row @ 3 sets of 10 reps/side 4. Overhead Triceps Extensions @ 3 sets max reps/distance in a minute 5. Single-Arm Concentration Curl @ 3 sets of 8 reps/side 6. Reverse-Grip Bent-Over Row @ 5 sets of 15 reps 7. Reverse Fly @ 5 sets max reps/distance in a minute 8. Split Kneeling Overhead Press @ 5 sets of 15 reps 9. Straight-Arm Lat Pulldown @ 5 sets max reps/distance in a minute 10. High Pull @ 5 sets of 15 reps #AskYourGymToBuyThis #TheDailyBJ #NotAPornSite #AllBJNoBS #Back #Arms #Shoulders #BroJGaddour #AllBro #UpperBody #UpperBodyWorkout #Bodybuilding #Muscle #TGIF #BJGaddour #💪

Ett inlägg delat av BJ Gaddour (@bjgaddour)

Another one focusing on arms and deltoids:

💪ARMS, DELTS, & CARDIO! Here was the flow of a recent upper body and cardio workout. I got a savage heart and muscle pump. As always, modify with whatever equiment you have access to and apply the principles for dem gainz. CIRCUIT 1 1a. @go_exxentric #Kbox4 rope hammer curl 1b. #Kbox4 overhead rope triceps extension 1c. Reverse fly on @concept2inc #SkiErg @ max distance in 2 minutes CIRCUIT 2 2a. #Kbox4 rope front raise 2b. #Kbox4 rope upright row 2c. #Kbox4 rope bent-over row 2d. Straight-arm lat pulldown on @concept2inc #SkiErg @ max distance in 2 minutes CIRCUIT 3 3a/b. Side-lying dumbbell lateral raise L/R 3c/d. Standing band lateral raise L/R FINISHER 4a. Blood-flow restriction triceps pushdown 4b. Blood-flow restriction lying biceps curl Join TheDailyBJ.com (direct link in my bio) to access my exact daily workouts with sets, reps, rest, etc. #TheDailyBJ #NotAPornSite #AllBJNoBS #Arms #Delts #Cardio #MetabolicBodybuilding #Gainz #Bodybuilding #Muscle #ArmsWorkout #Biceps #Triceps #Shoulders #EccentricTraining

Ett inlägg delat av BJ Gaddour (@bjgaddour)

Lower body workouts

Working them legs:

LOWER BODY WERK! Wearing my @pedestalfootwear barefoot training socks to maximize the lower body gainz. As always, modify with whatever equipment you have access to and focus on the movement patterns and principles: 1. Front-Foot-Elevated Split Squats 2. 1-Leg Leg Curls 3. 1-Leg Hip Flexions 4. Constant-Tension Fingertip-Assisted Russian Leg Curls Moves 1-3 are using the @go_exxentric #Kbox4 fly wheel trainer for eccentric overload- the faster you go up, the faster it comes back down. I did 6 sets of 20 reps/side for move 1 and 3 sets of 20 reps/side for moves 2 and 3. Move 4 uses the #SpeedBot floor glute-ham developer but you can modify by hooking your feet into a lat pulldown seat or having a partner hold your feet down. Keep constant tension on those hammies by staying in the bottom half of the range of motion, using only as much fingertip assistance as needed to execute the reps. I did 3 sets of max reps to finish the workout. I post my exact daily workout at TheDailyBJ.com (direct link in my bio) under THE DAILY BJ category. Check it out! #TheDailyBJ #NotAPornSite #AllBJNoBS #Legs #LegDay #TheHamstringGuy #EccentricTraining #RussianLegCurls #NordicCurls #LegCurls #BJGaddour #Gainz

Ett inlägg delat av BJ Gaddour (@bjgaddour)

Two of my favorite drills on the kBox, Rows and RDLs:

💪TRIPLE BACK STACK!🍑One of my favorite ways to hit any muscle group is stacking 3-competitive moves back to back to back. It’s a great way to get a lot of work done in a very short period of time, extend time under tension, and create massive muscles pumps and metabolic stress to spur growth. Plus, you can accomplish all of this using lighter loads which is great for longevity. Here are 3 sample triple back stacks using different equipment that will also hammer your glutes and hamstrings. They incorporate a “mechanical drop set” where you start with a weaker position and move to a stronger position as you fatigue while using the same load. 1. Barbell Overhand-Grip Bent-Over Row/Underhand-Grip Bent-Over Row/Hip-Hinge 2. Dumbbell Overhand-Grip Bent-Over Row/Hammer-Grip Bent-Over Row/Hip-Hinge 3. @go_exxentric #KBox4 Flywheel Trainer Overhand-Grip Bent-Over Row/Underhand-Grip Bent-Over Row/Hip-Hinge I use a mini-band wrapped above the knees on setups 1 and 3 to increase hip activation and put the lower back in a more stable position. I block my feet together on setup 2 so the dumbbells don’t hit my thighs and to increase the range of motion through my hips and hamstrings. To see the full instructional video with sets, reps, rest, etc. visit TheDailyBJ.com (direct link in my bio) under the GAINZ category. #TheDailyBJ #NotAPornSite #AllBJNoBS #Gainz #Back #BackWorkout #BackCircuit #DropSet #MechanicalDropSet #Bodybuilding #MetabolicBodybuilding #BJGaddour #TransformationTuesday #Glutes #Hamstrings

Ett inlägg delat av BJ Gaddour (@bjgaddour)

This Zercher variation rightfully stimulates a lot of the core and arms since you have to stiffen up the whole chain from the bar to the foot to be able to produce force:

EXERCISE ORDER ON LEG DAY FOR MAX GAINZ! Most trainees will do the heavier bilateral moves first in a lower body workout. I used to do it that way too when strength and load was more of a priority. But now that performance, longevity and muscle gain is my main focus, my approach is quite different. I do unilateral moves first to optimize muscle activation, joint positioning, and mobility. By the time I get to the heavier bilateral work, my nervous system is primed, my joints are lubricated, and my muscles are moist. With this approach over the last year or so I’ve never had better leg days. I get precious, pain-free pumps and my recovery is dramatically faster. Here was the exercise order at a recent leg day sesh: Circuit 1: 10 reps each 1a. Single-leg band hip thrust- left side 1b. Single-leg band hip thrust- right side 1c. Single-leg, single-arm hip-hinge- left side 1d. Single-leg, single-arm hip-hinge- right side Circuit 2: 10 reps each 2a. Zercher Bulgarian split squats- left side 2b. Zercher Bulgarian split squats- right side 2c. Russian leg curls Circuit 3: High reps (20-30+) 3a. Constant tension Bulgarian split squats- left side 3b. Constant tension Bulgarian split squats- right side 3c. Mini-band (hip circle from @mbslingshot) hip-hinges I’m using the @the_hip_thruster for 1a and b, the @go_exxentric #KBox4 fly wheel trainer for 1c, 1d, 2a, 2b, and 3c which provides eccentric overload (the faster you pull up, the faster it goes back down), and the floor glute-ham developer for 2c is from #SpeedBot. But use whatever equipment you have access. I love finishing with high-rep bodyweight moves, especially if I did that same move earlier in the workout with heavier loads. Start re-thinking the traditional approach to #LegDay if you’re looking for better long-term #gainz. I post my exact daily workouts from the week before complete with sets, reps, rest, etc. at TheDailyBJ.com (direct link in my bio). Check them out! #TheDailyBJ #NotAPornSite #AllBJNoBS #Legs #Quads #Glutes #Hamstrings #Fitness #Fitspo #Fitspiration #ReturnOfTheMack #Bodybuilding #MetabolicBodybuilding #BJGaddour #Circuit #CircuitTraining #CircuitWorkout

Ett inlägg delat av BJ Gaddour (@bjgaddour)

Have fun!

/Fredrik Correa, M.D., co-founder

FURTHER READING

In Ice Hockey, The Legs Feed The Wolf

With customers like the Detroit Red Wings, New York Rangers and Los Angeles Kings, it comes as no surprise that our co-founder and former hockey coach Mårten Fredriksson looks forward to the upcoming ice hockey season.


With the start of the NHL pre-season, as well as the SHL season in Sweden, we’re happy to finally indulge in our hunger for good hockey.

As some of the best athletes in the world step out on the ice, we know that many of them now have an advantage over their competition. They can carry this advantage with them on their team planes, buses and any other vehicle for that matter. You don’t actually need to be in the NHL to possess it. It’s just a piece of science based, innovative training equipment that offers variable resistance and easy access to eccentric overload training for quicker gains in strength and mass.

By now you’ve probably guessed that I’m talking about the kBox, a tool that can help you improve your stride length and stride rate on the ice, whether you’re a NHL superstar like Kris Letang of the Pittsburgh Penguins (pictured) or an aspiring young athlete without much experience in the weight room. You can avoid injuries by using the Harness to unload your back and train like a beast. Heavy squats, explosive squats, lateral squats, split squats, you name it. As Coach Herb Brooks used to say, “the legs feed the wolf” and you can feed your legs with some kBox training.

Happy Hockey Season, Folks!

Mårten Fredriksson/Mårten Fredriksson, co-founder of Exxentric, former Ice Hockey Coach and S&C Coach at Junior & Senior Elite levels

FURTHER READING

Exxentric Ups Its Product Development Game

Earlier this year Exxentric started a search for a product development engineer. The response from a broad range of highly competent candidates was overwhelming and an intense interview period followed. Now, a couple of months later it’s time for Erik Lindberg to present a new team member.


Exxentric may be known as a flywheel training company, but in our vision for the future we think much more freely than that. In order to extend our technological lead we will continue to work closely with external consultants, subcontractors and trusted suppliers in order to leverage cutting-edge expertise wherever it can be found.

In order to further improve our product development process, we will now also add a new engineer to our own technical staff. Salli Carlfjord, who is a highly qualified engineer with a degree in Mechanical Engineering and Exercise Physiology from the University of Halmstad, will co-ordinate all activities in this area.

Salli is also a competitive athlete with no less than five wins of the Swedish Waterpolo Championship under her belt. Last week-end, she also won the Engadin swim-run competition in Switzerland (see picture).

In her role as Product Development Engineer, she will report to Fredrik Correa, Head of R&D.


We all welcome Salli to the #exxentricfam!

Erik Lindberg/Erik Lindberg, CEO

Guest Article: kBox and Eccentric Overload in Archery

Today, we have the honor to present a guest article for download from a long-time kBox user, sports performance consultant Antonio Robustelli.

This is the first part of two pieces about the use of eccentric training with archers and how he implemented the kBox leading up to the 2016 Olympic Games in Rio.


Research is a great driver in our field, but the practical experiences shared by coaches and physios are no less important. Our goal is to help our users by offering knowledge from both these areas, and that’s why I’m very happy to present a two part guest article by one of our successful users willing to share his insights.

Antonio is an Italian high level educator and CSCS certified performance coach that has been using the kBox for over two years with all types of athletes (LinkedIn, Twitter). In this first article, he is providing an overview about the importance of eccentrics in sports in general and in Archery in particular. In the second part, he will provide some info on how they programmed their training running up to the Rio Olympics and how it helped his athlete Claudia Mandia to secure the fourth place with the Woman Italian National Team.

We have arranged for you to present yourself to download the article here:

I hope you will enjoy the reading and I would be happy to share more insights from you, our users and coaches if you want a platform to do so. Sharing is caring.

Happy DOMS!

/Fredrik Correa, M.D., co-founder