Femke Bol - S&C Coaches React - World Champion Hurdler
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- Опубліковано 2 сер 2024
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00:30 - Intro
01:30 - Front Squats
08:55 - Power Cleans
12:35 - Using Straps in Cleans
16:49 - Unilateral Exercises
21:00 - Explosive Single Leg Step Ups
22:18 - Working Sensibly
24:48 - Plyometric Work
27:04 - Data Collection
30:23 - Conclusion - Розваги
Thank you both for giving your insights about Femke’s trainings program. She is a hard worker and very disciplined on and out of the track. Her trainings schedules and performances are very detailed planned and she sticks to it unconditionally.
I am surprised about her strength for such a slim girl. Her coach Laurent Meuwly recenty said tests pointed out that she gained raw speed, endurance and power during winter. I think those are the main aspects they focus on, besides of course running and jumping techniques, mental resilience, race strategy and nutrition.
Very important to her is to have fun in athletics, together with her team mates. I think centralized training (including bridging the Dutch winter in South Afrika all together) and thus building a strong team is one of the succes factors of track and field in our country.
I love seeing her run - this 23 year old athlete is amazing to watch." "Run Femke Run! " ❤❤❤❤
The coolest thing is how much she smiles after her lifts. You don't see normal weightlifters doing that.
Everyone should watch her final 400 leg in the women's 4x400 relay in the 2023 world championship! One of the most exciting female track athletes right now.
The Sunday sermon
Nice bunch of observations there lads and I picked up a bit of knowledge along the way 💪
Thanks Kev!!
My like goes to you guys because Femke Bol is a force of nature. Impressive strenght and endurance.
She is insane rn, massive favourite to win gold in Paris. Those power cleans are no joke for someone that weight.
Depends on what she and Sydney decide to run
@@samvega290 True, but we saw Sydney like once all last season and there are some dodgy stuff with her coach.
Sydney was injured and tried to come back but if her coach is not fieldtesting her again before Paris, he is doing her great injustice in her prep work for her mental part.
If we see Syd come out and blow a sub 49.50 flat 400 or a 51.xx 400 hurdles, then yeah sure, lets talk, 100% agree.
But till then I would say Femke is the favourite for both if she does the double or the triple (400, 400h, 4x400)
@@barath4545bob kersee? He’s regarded one of the best coaches ever…Sydney ran an easy 48.7 at us champs, looked ready to go 47. I also won’t call her an underdog to anyone in the 400h until she shows her (lack of) form
Saw her run in London last year (smashing the meeting record, etc.). Her composure is even more amazing in the flesh. So controlled, especially as she was purely focussing on the new stride pattern the whole of the 2023 season. Excited to see what she can do now it's more automatic. Also like the fact she's a racer, and doesn't hide away until the biggest meets.
Excellent breakdown!
Please bring Klaver!!
From Vegas, obviously, support for USA track & field!... However, the Dutch & Norway athletes are truly elite! 💯🔥💪🏾
Her team mate Lieke Klaver, 2nd at the 400m World Championship behind Femke Bol, is about the same height, but much much more muscular than Femke. Would be interesting to analyze her strength training approach.
Lieke is really muscular as a 400m runner, even comparing with male runners.
Strength to weight ratio is very high: why she can run so fast and has improved this year to give Sidney a run for the Gold medal at the Olympics.
Not a running fan but I know who Femke is, I know you say athletes are a "horse" in this case I really think someone grafted a quarter horse's legs on a human. When she runs I'm surprised that she doesn't leave craters under her feet, it looks like she is floating while just slapping the ground with her feet. I've never seen a runner that the form mesmerizes me.
Respect. Seriously, I think most athletes are training til they drop.
[The rewards are small most times, but it's what we expect]
I have wanted to see more of Femke in the gym with her work outs and that was brilliant,almost everything she does is done perfectly and with focus i am longing to see what she does in the Olympics especially if she is up against Sidney.Thanks for a great video lads.
6 foot 143 and doing tnat weight. She's stronger than she looks.
What stands out to me is how technically solid ALL of her movements are. Yeah the catch on the heavy power cleans is ropey but it's not her specialty and her coaches probably did not emphasize it. Her shoulder girdle / back / hips are all in excellent alignment, in all the movements, even under load and through the range of motion. She looks like an anatomical drawing of what the movement should look like. She's an absolute unit.
She could have received a severe injury when she dropped the bar and it bounced into her shin.
Back when James Harrison was a Pittsburgh Steeler I was inspired to do hip thrusts to help both my squat and my deadlift and, it definitely works. Didn't expect such a thumbnail 😂😂
Femke Bol and Lieke Klaver: best of the best.
Another banger vid lads, an athlete you could look at in the future is Mélina Robert-Michon -
She'll be 45 this year when she likely attends the Olympics for the 7th time, a testament to good training and athlete management in tandem with her persistence to perform at an elite level for 26 years (outrageous)
She does have some training stuff on her Instagram and on UA-cam, very ballistic and elastic for someone at the tailend of a long lasting career
Great video. Very useful. Thanks
wow! you two know your stuff....this was very instructive
Impressive efforts for her sport! (Passion) Also, love her attitude~
Makes me proud she’s from the Netherlands. Great athlete
Oh shit I’ve been hoping you’d do this for weeks!!!
It is really interesting to see the parallelisms and differences between different sports s&c
I think that strength and conditioning in track and field gets a lot right and that coaches from other sports could learn a thing or two from it. Hope to see more breakdowns like this
'Strength and conditioning', at least in the US, is based off track and field strength and conditioning; this is especially true at the college level. Boyd Epley, at the University of Nebraska would train the football team. This was in the late 60s.
The type of squat used depends on what point in the training year you are in.....In General Prep Phase = light weights, full squats, high volume ( 3x 15 -20 reps ) . In Specific Prep Phase = Medium Weights, half squats, ( 3x 5 -10 reps), In competition phase = heavy weights , above parallel squats.
Love to see something for middle distance runners. 5k, 10k.
Thanks sir 🙏
Super interesting, cheers
Inspiring stuff guys, for a runner like me who should include more strenght work into his training routine! 👌🏻🙏🏻
é muito bom saber que o treinamento esta bem aberto para conhecemos como é a preparaçao fisica de um atleta de elite.abraços do brazil🟢🟡🟢🔵
FB is the most beautiful athlete in the world. Especially inside her body. But also outside: Check out her perfect moves - like in this video!.
Would love to see you guys evaluate Olympic rowing champion rowers the Sinkovic brothers land training.
Dope as F video! These days too many training video's are all about looks. Your channel looks at athletic performance too. Watched videos on your channel before, but now I subscribed! More of this please!
Thank you both for the great insights! I’m trying to get back into athletic training, I’m 36 been and I have a good foundation when it comes to strength and power. I’m trying to jump higher and run faster. Any advice on how I should go about getting started?
Have you guys looked at Karsten Warholm's strength training? He's 400mH WR holder and does some crazy looking exercises. I'd love to see a reaction video about it.
Dutch commenters assemble! lol
Thanks for the great video lads, very interesting to watch
Great analysis boys! And good to see that Femke does her exercises very well, and clearly enjoys doing the work. I think that is one very important explanation for her succes.Only thing that I don't like is that the image in the thumbnail is clearly photoshopped. It presents quite an unrealistic image of Femke.
It's not photoshopped, it's from World Athletics on instagram
@@francescostano4445 Hm, ok... Because in that image Femke's muscles seem to be much more prominent than they normally are... She really is a strong girl (as this video shows), but for me the amazing thing about Femke is that she doesn't look like that...
@@EstherLeibovitz-ul5pd yeah it's only a photo, normally she doesn't look muscular
@@francescostano4445
Mathias Hove Johansen get almost as much screentime as Femke
Go Norway!
Not a criticism but more of an observation
It's bonkers how much more her power clean is than her front squat
Love Pikmin music
I read is as Fem (female) Dbol
30:30 Strongman. I'm actually surprised how little strongman coverage you all do. Mitchell Hooper is dominating right now and posts everything on YT. He also uses weightlifting coaches unlike his competitors.
I have a lot of female friends that are always wishy washy about starting to train seriously.
I would love to send them more videos about training from a female perspective or with a woman as the focus.
This one is great, but might still be too advanced for them. Ever thought about a short and sweet novice playlist of videos?
Do Merab Dvalishvili please! He has videos on UA-cam
Probably wrists are useless anyway in track n field, but that strapped power cleans could really benefit from some higher elbows and more robust front rack position... xD
How could you not talk about my favorite running girl
Support comment
As well as the first comment 😂
Women have trouble with the knee caving in because their hips are not built as stable as ours, as they need to have more room for the legs to get out of the way, which is why they generally only get 70-80% as strong as men in the lower body, while still lingering around 50% (in the majority of cases) when it comes to upperbody strength
I thought they are as strong in the lower body?
13:54 I know that shii hurt like heeeelllll. Just because she has done a lot of power cleans doesnt make her experienced; she obviously films a lot and then when posting these videos and watching them, completely turns off her brain just like most olympic athletes when it comes to S&C.
!!!!
The winner is always right! Remember that! I don't understand the criticism here and saying certain things Femke does are not beneficial. She broke a worldrecord that stood for decades for godsake. Anyone who thinks Femke does things during here training that are not beneficial is an idiot.
I don't understand your words?? In general they praise Femke and say that she does her exercises very well (!) and that they are very beneficial and usefull. For as far as I can see they only criticised that one exercise where she does a sort of overstep over a block... Maybe you should try to listen before you blow a fuse?
great dutch accent there
Plant.
Nicely suggesting you are connected somehow to Femke. I don’t think you know Femke’s training goals, so how are you gonna comment intelligently on what Femke does in the Dutch National training center.
You didn't listen to the first 30 secs of the video did you darling?
The irony of using the term "comment intelligently"....
A 6 foot tall blonde called Femke Bol. AI couldn't generate a more stereotypical Dutch person 😅
I remember chekin her out sometime ago and it's interesting that during the infamous ~1 year long pamdenic no-testing period she improved her 400m time so much, and you know (I know it personally too) how hard it is to improve your time that significantly, on a dash basically, as an already advanced training-wise 10+ years under the belt elite athlete, makes you wonder... but anyway, great effort nonetheless.
_Olympic-athletes-are clean-because-they-are-constantly-being-tested_ believers don't crucify me please.
Bro, I don't know what you mean by "crucifixion", but I am going to ask you about the logical content of your words. Because they are BS. What the * does the "no testing period" during the pandemic have to do with the improvement that Femke has been making over the last few years, which is YEARS later? Basically your reasoning is: "somebody is good, therefore she (or he) must be doped". And then about the story that regular dope testing doesn't prove that somebody isn't doped (famously "proven" by the Lance Armstrong story...) the thing is however that to structurally evade dope testing, certainly nearly 20 years after the LA events and in a world with vastly more sofisticated testing methods that can find the minutest traces of chemicals, you need a very elaborate infrastructure to pull that off. Lance Armstrong had a big commercial team behind him, and for instance state doped athletes from the Eastern Block in the cold war period and later also from Russia such things are to be expected. But that is something that is practically impossible to do for a simple athlete who travels to races on her own with a few colleges and a coach. I simply don't see how that should work. To sum up: it seems rather ironical that you ask for mercy for yourself ("don't crucify me"), but at the same time you slander and try to crucify a great athlete with inuendo, hearsay and vague misunderstood argumentations. So, IFF you think that an athlete like Femke Bol is doped, PLEASE SHOW YOUR EVIDENCE. To be honest I find your words quite hypocritical.
I am sorry, but you are forgetting a whole series of factors and variables:
1.) There is no reason why a sports person can't keep growing and developing. Nearly all top level athletes and sports people such as cycle racers have 10 years or more in carreer behind them before they reach their peak
2.) In general an athlete will be at his or her peak power at between 28 and 30 years of age. Femke Bol is only just 24 (!)
3.) Sometimes performance curves of athletes hit obstacles and then make a leap forward again. Femke Bol is a great example of this, in her hurdling she hit a performance ceiling because she could not use her increasing power to lengthen her steps with the 15 steps between the hurdles. So she switched to a 14 steps stride and made a big improvement last year (0.85 in only a few months after the change in technique... More is to be expected with further perfection of the technique)
4.) Better materials, and especially SHOES (!). Improvements in material sciences have led to better shoes that transfer a bigger percentage of the spent energy in forward motion, and thus make the athlete go faster with the same effort. These shoes are expensive however, and it is likely that as Femke advanced in her carreer and became more succesfull she could also afford better and better shoes, which also explains part of her further improvement.
5.) Better coaching and coaching techniques. Since a few years Femke works with Laurent Meuwly, arguably one of the best athletics coaches in Europe...
6.) Better training facilities
7.) Better nutrition
etc.
etc.
In other words, your theory: "yeah... she made importants steps in performance, and 'thus' she must be doped", is completely unfounded. Femke has been working hard for a steady improvement in her technique and condition and they are now starting to reap the results of that. To then say (without a shred of proof): "O, that must be doping" is facile, cynical and completely undeserved.
What do you think her doping regimen is?
None. If you think different, please present your proof and else STFU. 🤡🤡🤡
What is yours? You seem to have knowledge...
Relax … it’s just an question. Seriously, what is her doping regimen? I’m guessing your Dutch so you’re offended haha. @@charlyvanbuuren2947
Her doping regimen is having too much talent
Come dude… if she was Jamaican or Russian or Kenyan would you say the same thing? @@Fishy_flops.
Irishman in the Netherlands here... Decent dutch piss take accent but lots of points of improvement. I would go for a lot more exaggerated "sh" sounds. Maybe a 'hey?' at the end of the sentence ( check out Louis van Gaal or Erik ten Haag for what I mean)... Expert level would include a 'hard g' sound.
What's a 'q angle' ?
Simple diagram: rosept.com/sites/default/files/q_angle4x.png
Google q angle!!!