4-Hour Body: The Unofficial Review Guide



4-Hour Body: The Unofficial Review Guide

Better Running

RUNNING FASTER AND FARTHER (p.346)

Hacking the NFL Combine I: Preliminaries - Jumping Higher (p.347)

Tim's Vertical Jump Flaws (and How to Fix Them) (p.351)

  • Flaw #1: Too Little Shoulder Drive
    • "Shoulders are prime movers in the jump and contribute up to 20% of your height. Try running a 40-yard dash with your arms by your sides and you'll get the idea. For the vertical jump, the speed of your descent into a half-squat will correlate to the max height. Really use your upper-body strength and throw your arms down as fast as you can, recoiling with the same speed."
    • DeFranco encouraged me to start with my arms overhead like an Olympic diver, using the additional distance for increased velocity downward. This would maximize elastic recoil. My dominant right arm would then be the only arm extended overhead to hit the sticks.
  • Flaw #2: Pulling the Extended Arm Back at the Apex of the Jump
    • My arm was retracted at the highest point, as if I were spiking a volleyball, and I was hitting the sticks on the way down. It needed to be retracted on the way up.
  • Flaw #3: Too Wide a Squat Stance
    • My squat stance, just outside of hip width, was too wide and decreased my standing height by one to two inches. I needed to place my feet just inside the hips and keep my back flat as I squatted.
    • I had to keep my eyes on the sticks at all times, except for at the very bottom on the squat.
    • It seemed that, in an effort to start with my arms overhead like an Olympic diver, I'd also stood like an Olympic diver, with my feet firmly together. I didn't even notice. How had I managed to squat like that?
  • Flaw #4: Tight Hip Flexors
    • "Normally, we don't use static stretching. The hip flexors are the one exception. The objective is to put them to sleep, as they can restrict maximal leg extension."
    • Static stretching is what most people think of as stretching - go into a stretch and hold it for 10 seconds or more. It turns out that this de facto approach can temporarily decrease the strength of the muscles and connective tissue being stretched, increasing the likelihood of injury. In this unusual exception, we wanted to temporarily elongate and weaken one area and one area only: the hip flexors.
    • The hip flexor stretches are performed 30 seconds to two minutes before a jump, and the nondominant side is stretched first. In my case, that was my left side. Each side is held for 30 seconds.

Hacking the NFL Combine II: Running Faster (p.354)

The Warm-Up (p.356)

  • GENERAL MOVEMENT PREP
    • 20 yds. of skipping × 2
    • Reverse lunge × 6 reps one side, then 6 reps on the other side
    • Backward cycling (for quadriceps and hip flexors) 20 yds. × 2
    • Side shuffle in half-squat 20 yds. × 2
  • GROUND-BASED DYNAMIC STRETCHING AND MUSCLE ACTIVATION9
    • 10 × roll-overs into V-sits
    • 10 × fire hydrants (to each side)
    • 10 × mountain climbers
  • FREQUENCY DRILLING TO PREP THE NERVOUS SYSTEM
    • Perform as many repetitions as possible of each exercise in the time allotted:
    • Pogo jumps × 20 secs.
    • Half-squat deep "wide-outs" × 2 sets of 5 secs. (10-sec. rest between)

THE FIRST ROUND OF POSITIONAL CORRECTIONS (p.358)

  • If right-handed, put your right hand down and left leg forward. Left-handers do the opposite. This will be optimal 90% of the time.
  • To set up as a right-hander: stand with the toes of the left foot roughly one foot behind the line, then touch the toes of the right foot to the back of the left heel. Next, spread the right foot out so both feet are hip width and no wider. Support yourself on both hands, placed in front of the line (to place your weight forward), then bring the right hand to the line.
  • Put three fingers of the right hand on the line: index finger and middle finger together, plus the thumb. This caused too much pain in my thumb, so I used the index and middle knuckles with the thumb.
  • Just before you take off, the left arm, bent at a 90-degree angle, will come up so that your hand is next to your hip (see photo on page 358).
  • Drive and aim the first step with your rear leg to land three feet (one yard) from your lead toe.

ADDING CORRECT ARM POSITION AND MOVEMENT (p.359)

  • You need to "leave the lead arm behind" and drive it backward instead of lifting it.

FOCUSING ON SUSTAINED RUNNING POSITION AND FEWER STEPS (p.359)

  • From the start position, keep your head down but your eyes where you want your first step to land.
  • Ensure that your knee is ahead of your toes when you land that first step.
  • For the entire 10 yards, keep your chin tucked and your upper body ahead of your lower body.
  • Take the fewest steps possible, which will paradoxically feel slower due to more ground contact.

Ultraendurance I: Going from 5K to 50K in 12 Weeks - Phase I (p.367)

The Five Movements to Focus On (p.376)

  • HIP FLEXOR (ILIOPSOAS) AND QUAD FLEXIBILITY
  • PELVIC SYMMETRY AND GLUTE FLEXIBILITY
  • REPOSITIONING THE PELVIS
  • PRE-WORKOUT (WEIGHTS AND OTHERWISE) GLUTE ACTIVATION
  • STRENGTHENING THE FEET AND ANKLES

The Four Most Helpful Mechanics (p.379)

  • Focus on at least 90 steps per minute with each leg.
  • Lean, but fall like a tree instead of bending at the hips.
  • For the pull off the ground (see the first three frames of Trial 3), imagine pulling the heel up to your buttocks at a 45-degree forward angle instead of straight up off the ground.
  • Use minimal arm movement and consider keeping your wrists near your nipples the entire time.

Ultraendurance II: Going from 5K to 50K in 12 Weeks - Phase II (p.386)

  • Pages 392-397 detail the exact 12-week program Brian MacKenzie created for Tim Ferriss.

4-Hour Body: Recommended Products

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BOSU Ball
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4-Hour Body, By Tim Ferris - Review Guides