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26.11.2013


While the various names to describe the parts of hand planes may differ slightly from country to country they are, for the most part, standardized. Chamfer - The finish cut on the edges of the stock to allow the plane to have a more comfortable grip. Boxing - The wear strip of a harder wood, normally boxwood, which is let into the plane's sole in order to make the high points of the sole wear longer.
Fence - The section of the stock which acts as a guide to keep the plane straight as it's worked. Step - The section of the stock which carries the stop It is usually characterized by a molded top which adds a decorative element and helps reduce the plane's overall mass.
Vintage Internet Patents has a Stanley Rule and Level page that includes many vintage hand plane patent drawings. Fasten the material in a vise or use a Workmate because you need both hands to use the plane. A "Radi Plane" is used to remove the sharp corner from the edge of material, this model has replacable blades.
These handy tools come with either straight, convex, or concave blades, they are an excellent tool for hand shaping material. If this happens stop planing at once, clean out the recess properly with a chisel and then proceed. When an additional support is needed for the cutter, the auxiliary center bottom, C, may be adjusted in front of it.
For a chamfer, insert the desired cutter, and tilt the rosewood guides on the fences to the required angle. We are using the first page of the written description as a base printed in lighter type to include assignor information on select patent drawings.
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Ever since my dad put a mini basketball hoop in our backyard at the age of 4, I’ve been playing sports.
I’ve also felt that there wasn’t anything comprehensive for team sport athletes that disclosed all of the practical scientific research specific to acceleration and speed development.
Lastly, I’ve always had 4.6 speed, so there came a point in time where I really wanted to practice what I was preaching and see what I was made of.
In case you are curious the timer on the screen was re-formatted from one of our fully electronic timing systems which runs 2-3 tenths slower than handheld timing. If you had to whittle your sprint philosophy down to a point or two, how would you describe it? Recent studies were conducted on Bolt and Lemaitre and they both indicated that the primary reason they were successful is because of their power output. Once this foundation has been set, we just keep improving it to the highest degree possible.
You see plenty of very fast athletes run with poor technique because they are powerful, but you will NEVER witness a technically sound athlete run fast without power. Some of the basic things that I see executed improperly with athletes is too much head and trunk movement. I recall Bret Contreras citing some research that the level of movement at these segments is variable, and I need to look into this matter in more detail, but I’m referring to highly noticeable and vast amounts of rotation at these areas, which only leads to energy leaks and reduced activity at the prime movers: shoulders and hips. Also, demonstrating a neutral neck position will have effects distally at the hips and help remove anterior pelvic tilt.
Ben Johnson is shown here (at right) with a packed neck while the rest of the group has their neck out of position in protraction.
And jumping off that question, what are some of the more in-depth things you see people doing wrong with their sprints? Heel recovery is the path the foot takes as it exits the ground at pushoff, and swings back through the body back out in front of as it lands. Athletes will extend the swing leg back behind them too much which creates massive inefficiency and far too much range of motion.   Weak hip flexors, lack of awareness, and just straight poor speed seem to be the culprits here. Also, poor stabilization of the elbow and elbow angle are common in athletes that I first start training. For beginners we will conduct our linear speed or change of direction training first, then our strength and core work, and then conditioning and the recovery phase. All of the beneficial effects of the warm-up period are now in full residual effect (CNS stimulation, metabolic signaling, coordination, etc.) and the athletes are primed to go hopefully set some PR’s. Fatigue levels are also very low at the beginning of a session, and this factor is commonly referenced in the research and tends to correlate with speed development, so that is the scientific basis for sequencing speed work early in the workout. On the other hand, if you have a more elite athlete that has to run a fast time for a test (i.e. Great question, and I think this is definitely one of the things that still sets us apart from our competitors – 2 days at either supra-maximal or sub-maximal intensities.


Research shows that low frequency sprinting and jumping generate more favorable neuromuscular adaptations (fast twitch fiber conversion, increased cross sectional area, etc.) than moderate to high frequency approaches.
You could make a strong argument for a moderate approach (3 x per week) for raw beginners but it’s risky from an injury prevention standpoint. A high-low approach over the course of month training cycle seems to work great for elite athletes.
This is probably the best question you have asked me, and I love the fact you can admit you aren’t perfect and you’ve made mistakes. I’ve made tons of mistakes, and continually and obsessively revised my approach literally thousands of times over the course of the decade I’ve spent training until it felt right. The biggest mistake that I’ve made in the context of speed development is doing too much with myself and my athletes. I was extremely motivated and so were my athletes and we breached training volume principles and suffered temporary repercussions as a result.
We were getting slower rather than faster and all of the symptoms of early overtraining began to emerge. It’s really no secret at this point that outside of possessing higher power output throughout the entire body in both the vertical and horizontal direction, being able to effectively exhibit that power through proper technique will be critical to athletic success! In this guest post I’m going to either introduce or review, and then elaborate on 3 specific cues that you can implement with your athletes immediately to help make them faster. This technique applies after the athlete has exited the start where body lean, increased knee bend, and the early acceleration phase have finished. After 10 yards up until the athlete reaches top speed (30-40 yards+), he or she needs to have the stance or landing leg to be locked and rigid. Notice the sprinter on the right and how stiff his landing leg is which allows for greater speed potential. Often times, you will notice that many athletes will “collapse” the knee which creates an inevitable state of deceleration and energy loss. Lower body weakness, inexperience, and lack of kinesthetic or movement awareness are probable causes of this technical deficiency that should be addressed right away.
This technique refers to the manner in which the muscles on the front of the shoulder swing the arm forward as we sprint.
You will still notice many coaches, trainers, and even parents making a strong case for “tucking” the elbows and maintaining a strict linear arm drive while sprinting. After watching literally thousands upon thousands of sprints and considering local anatomy, I think this cue is wrong and very unnatural for the athlete. To help illustrate my point, just look at strength potential and force output in a conventional bench press versus a close grip press. I think this fact helps explain in part why athletes exhibit some degree of a “partial crossing” pattern with their arms during sprinting. In the picture on the right, notice the elbows flare out on the back-swing and then come forward and across as the arm drives forward. Moreover, I’ve wondered if the arm swinging forward and across the torso like shown above, might help to activate the entire latissmus dorsi more, which might further activate the Posterior Oblique Sub-System, and enhance leg drive into the ground?? At the same time, the other half of the lat is driving the arm back into extension and is linked through a force couple with the gluteus maximus of the stance leg. Having the lat work at two ends is better than one and may feed the glute to contract more since their actions are synergistic in the sprint pattern. If nothing else, utilizing stronger muscle groups to swing the arm forward through the partial cross is definitely reason enough to encourage this technique.
This principle of speed can be applied with Assisted Sprints (slopes or bands), ladders, slideboards, or simply with traditional sprinting. Challenging the limbs to recover and drive faster will help force several key adaptations in the neuromuscular system which will promote greater speed (Rate of Force Development, increased muscle recruitment, etc.). If athletes aren’t attempting to push past their current level of speed output then not only does the body have no reason to move faster, but science has shown that the body has established a form of “governor” that regulates speed in the central nervous system.
The only way to re-adjust that governor would be to try and push past it, so that speed can be reset a little bit higher. Once a new speed has been set, then the cycle repeats and it is this accumulation of small and consistent changes that causes times to drop over the long-term. For now though, you should just look at and consider overspeed training as a basic principle that is still missing in many athletic and speed development programs.
Travis Hansen has been involved in the field of Human Performance Enhancement for nearly a decade. Travis was the Head Strength and Conditioning Coach for the Reno Bighorns of the NBADL for their 2010 season, and he is currently the Director of The Reno Speed School inside the South Reno Athletic Club. He has worked with hundreds of athletes from almost all sports, ranging from the youth to professional ranks.
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My initial intrigue for strength and conditioning began when I was playing small college basketball down in the bay area 12 years ago. I then quickly realized just how vital athleticism was for sport success, and the rest is history. I also spent 30k in one year on various educational resources (dvd’s, seminars, books, etc.).
I competed in Karate from the age of 8 to 12, and then got heavy into basketball, football, and baseball through junior high and high school. It’s definitely not my fastest, but just goes to show what the application of science and hard work can accomplish.
There are a dozen techniques that are important to speed, but they are and always will be secondary to power! What are some of the basic things you see done incorrectly with regards to sprint mechanics? Recovery adjusts as we start, accelerate, and then reach top speed, but the main deficiency with this technique is seen at top speed. If you’ve got someone new who wants to start sprinting, where do you throw it into their overall program? Meaning we run hard on weeks #1-3 and then buffer the intensity a bit on weeks #2-4 just to ensure that motivation and neural recovery are achieved. The lat is one of the muscle groups performing this muscle action based on its attachment at the shoulder. As athletes become faster, careful manipulation of their speed program needs to be taken into consideration and overspeed can eventually be counterproductive. He graduated with a Bachelor’s degree in Fitness and Wellness, and holds 3 different training certifications from the ISSA, NASM, and NCSF. He is the author of the hot selling “Speed Encyclopedia”, performance writer, and is also the leading authority on speed development through the International Sports Sciences Association. A matallic carriage, clamped to a spring loaded bar slides with its attached vernier and reading lens along an inlaid strip of metal scale. The front window is clear & the rear window is of ground glass mounted upon a base & two interchangeable electrodes are supplied.
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