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Mutumbo000
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« Reply #60 on: February 03, 2012, 12:21:26 am » |
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10.91 is incredibly fast for someone is doesn't run track even in the states. I was able to walk on to a division 1 track team in college and only ran 10.7. Is it FAT? Honestly, it's hard to imagine a natural sub-11 guy who is close to six-feet who can't dunk a basketball after dedicating time to trying to dunk.
I guess it's more believable than some other claims on the forum (Avishek's 3.4 sec standing start 30m springs to mind  ). Some of the positions in rugby require good speed so playing for 3 seasons would definitely improve your sprinting. I knew a guy at my athletics club who was lazy, didn't train, went out drinking every weekend, and could run low 11sec 100m FAT purely because he played a lot of rugby and AFL (another run-and-jump sport). Man I hated that guy. But I definitely agree though that you'd expect someone with a sub 11-sec 100m to have a significant running jump, enough to dunk at 5'11'' and good standing reach. Mutumbo, maybe you need to practice more dunk attempts, like a few times a week? Use your speed more and you'll be flying man! Yeh the whole time i been trying to dunk off the dribble on every attempt. Tomorrow i'll go to the courts and just try to dunk off a lob and that way i'll be able to use my speed. I'll film it as well but even if i get a dunk off the lob that's not really what i'd classify as 'dunking'. |
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Random post from T-nation-
"Best advice I can give, though it will sound like a broken record, is to squat, squat, squat and heavy if you want to improve your sprint times.
One of my favorite anecdotes related to this is from "Romo" (Bill Romanowski's autobiography). He talks about when he first started working with Remy Korchemny on speed work and Remy asked him if he was squatting.
Romo (to my surprise) said he wasn't and was only doing leg presses for lower body work.So Remy tells Romo to start squatting and after awhile, excited with his progress, Romo comes back to Remy and tells him he can squat 400. Remy answers, "Good. Now you can squat as much as my women sprinters."
Granted most of Korchemny's athletes were juiced to the gills - he was one of the guys taken down with the BALCO bust - but I think there's something to be learned there, nonetheless."
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Mutumbo000
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« Reply #61 on: February 06, 2012, 08:53:14 am » |
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I tried dunking with a lob but i couldn't get the lob to work. Than i tried getting my friend to throw the ball up near the ring but it was all mistimed. I couldn't get any of them and all it did was result in knee pain. I don't give a fuk if yall doubt my time. Front Squat- 60x8 65x7 75x6 85x5 95x1 105x1  Hang Cleans- 50x5 62.5x3 67.5x2 72.5x1 Hammer Curls- 7.5x20 10x20 12.5x20 15x20 20x10x3 Leg Raises- 52x3 |
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« Last Edit: February 06, 2012, 08:57:14 am by Mutumbo000 »
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Random post from T-nation-
"Best advice I can give, though it will sound like a broken record, is to squat, squat, squat and heavy if you want to improve your sprint times.
One of my favorite anecdotes related to this is from "Romo" (Bill Romanowski's autobiography). He talks about when he first started working with Remy Korchemny on speed work and Remy asked him if he was squatting.
Romo (to my surprise) said he wasn't and was only doing leg presses for lower body work.So Remy tells Romo to start squatting and after awhile, excited with his progress, Romo comes back to Remy and tells him he can squat 400. Remy answers, "Good. Now you can squat as much as my women sprinters."
Granted most of Korchemny's athletes were juiced to the gills - he was one of the guys taken down with the BALCO bust - but I think there's something to be learned there, nonetheless."
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T0ddday
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« Reply #62 on: February 06, 2012, 01:13:58 pm » |
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Nah it was stopwatch. The fastest time i ran in FAT was 11.25. The last time i ran in a FAT timed race was in 2008 back at high school state day. I weighed 69kg when i was 17. I ran 10.91 in August 2011. So either way if i'm not a high 10s i would be around low 11s. And like i explained i never bothered doing track because in Australia our sports system isn't done in schools or colleges it's done privately. So why would i waste my time and money getting a coach, going to trainings, and wasting my Saturdays competing at Santos when i'm never going to be elite at it? You could say for fun but it's funner just playing rugby or AFL with your mates.
I think the point we were trying to make is that 10.9 WITHOUT training suggests that you have the potential to be elite! It's totally reasonable that a 10.9 untrained could become a 10.2 with training, which is def elite level for Australia. Of course, sprinting is funny, and a 10.9 untrained could also become a 10.8 with training.... so you are correct it's a calculated risk, and if you don't truly enjoy sprinting it's probably not smart to put all your eggs in that basket! I tried dunking with a lob but i couldn't get the lob to work. Than i tried getting my friend to throw the ball up near the ring but it was all mistimed. I couldn't get any of them and all it did was result in knee pain. I don't give a fuk if yall doubt my time.
I don't doubt your time, and there is no point in doubting your time. The thing about an internet forum is that it only makes sense to give everyone the benefit of the doubt and respond and give advice according to the claims they make. If people make claims that aren't true they will only end up hurting themselves because they will receive advice that isn't relative for their abilities. If a claim is so outlandish that I can't bring myself to believe it.... then there is no point in responding to the journal because nothing constructive is going to come of it. In your case the fact that you ran 10.9 hand-time is very relevant regarding your jumping goals. Even using a conservative conversion to FAT it seems you do (or did) have approximately FAT ~11.2 100m speed. While that's not elite by track standards it's still VERY fast compared to your average basketball player. It's likely you have pretty good speed endurance and above average Max V but accelerate poorly which allows you to have good 100m speed without having a great vertical jump. It also makes sense in light the fact that you have pretty decent deadlift strength (455lbs) but poor squat strength (265lbs), it's actually what I would expect from a sprinter. It's actually quite likely that you have a lot of potential in the 200m. I'm also a sprinter but I am a little different in that I'm heavier and accelerate well and was more of a 60m/100m specialist which I think probably relates a bit more to vertical jumping. Still, I had to train myself to dunking again after getting out of shape. Like you I think that dunks with traveling or lobs don't really count. I lose a ton of jumping height forcing myself to dribble but one thing I would recommend you do is practice max effort jumps with the basketball where you don't dribble. Just hold the ball in both hands and take as long as a runup as you need and touch the ball to the rim using both hands. I find that learning to jump high holding the ball at high speeds first before adding the dribble helps a lot. |
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acole14
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« Reply #63 on: February 06, 2012, 11:00:36 pm » |
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I think the point we were trying to make is that 10.9 WITHOUT training suggests that you have the potential to be elite! It's totally reasonable that a 10.9 untrained could become a 10.2 with training, which is def elite level for Australia.
What are you trying to say about Australia T0ddday? We had Pat Johnson as fastest man in the world in 2003! Not bad for a country with less than 20 million people at the time  lol |
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T0ddday
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« Reply #64 on: February 06, 2012, 11:51:47 pm » |
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I think the point we were trying to make is that 10.9 WITHOUT training suggests that you have the potential to be elite! It's totally reasonable that a 10.9 untrained could become a 10.2 with training, which is def elite level for Australia.
What are you trying to say about Australia T0ddday? We had Pat Johnson as fastest man in the world in 2003! Not bad for a country with less than 20 million people at the time lol Well, in 2008 Otis Gowa won the national austalian 100m sprint title with a time of 10.63. The US qualfying A standard was 10.07 that year. We are really lucky to run in college in the States, but man the next level is very rough here. |
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Mutumbo000
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« Reply #65 on: February 07, 2012, 04:35:51 am » |
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Nah it was stopwatch. The fastest time i ran in FAT was 11.25. The last time i ran in a FAT timed race was in 2008 back at high school state day. I weighed 69kg when i was 17. I ran 10.91 in August 2011. So either way if i'm not a high 10s i would be around low 11s. And like i explained i never bothered doing track because in Australia our sports system isn't done in schools or colleges it's done privately. So why would i waste my time and money getting a coach, going to trainings, and wasting my Saturdays competing at Santos when i'm never going to be elite at it? You could say for fun but it's funner just playing rugby or AFL with your mates.
I think the point we were trying to make is that 10.9 WITHOUT training suggests that you have the potential to be elite! It's totally reasonable that a 10.9 untrained could become a 10.2 with training, which is def elite level for Australia. Of course, sprinting is funny, and a 10.9 untrained could also become a 10.8 with training.... so you are correct it's a calculated risk, and if you don't truly enjoy sprinting it's probably not smart to put all your eggs in that basket! I tried dunking with a lob but i couldn't get the lob to work. Than i tried getting my friend to throw the ball up near the ring but it was all mistimed. I couldn't get any of them and all it did was result in knee pain. I don't give a fuk if yall doubt my time.
I don't doubt your time, and there is no point in doubting your time. The thing about an internet forum is that it only makes sense to give everyone the benefit of the doubt and respond and give advice according to the claims they make. If people make claims that aren't true they will only end up hurting themselves because they will receive advice that isn't relative for their abilities. If a claim is so outlandish that I can't bring myself to believe it.... then there is no point in responding to the journal because nothing constructive is going to come of it. In your case the fact that you ran 10.9 hand-time is very relevant regarding your jumping goals. Even using a conservative conversion to FAT it seems you do (or did) have approximately FAT ~11.2 100m speed. While that's not elite by track standards it's still VERY fast compared to your average basketball player. It's likely you have pretty good speed endurance and above average Max V but accelerate poorly which allows you to have good 100m speed without having a great vertical jump. It also makes sense in light the fact that you have pretty decent deadlift strength (455lbs) but poor squat strength (265lbs), it's actually what I would expect from a sprinter. It's actually quite likely that you have a lot of potential in the 200m.I'm also a sprinter but I am a little different in that I'm heavier and accelerate well and was more of a 60m/100m specialist which I think probably relates a bit more to vertical jumping. Still, I had to train myself to dunking again after getting out of shape. Like you I think that dunks with traveling or lobs don't really count. I lose a ton of jumping height forcing myself to dribble but one thing I would recommend you do is practice max effort jumps with the basketball where you don't dribble. Just hold the ball in both hands and take as long as a runup as you need and touch the ball to the rim using both hands. I find that learning to jump high holding the ball at high speeds first before adding the dribble helps a lot. Oh sorry for the misunderstanding. I thought you were subtly trying to call me a liar or something by saying if you can really run that fast you should easily be able to dunk. I wreckon there is a relationship or some kind of correlation between speed and jumping to an extent but not everybody fits it. I mean that Squat Dr dude had a vert of 40+ but his best time was only 11.37 or something for 100m and that's also with squatting 500+lbs. Same as Jordie Meeks and Patrick Mills. They both have the same 3/4 court sprint speed of 3.10 seconds but Jordie Meek has a running vertical that is 4 inches higher than Patrick Mills. Patrick Mills is 6' and one of the fastest players in the NBA and i've never seen him lay down a dunk and with a 10'8 max vert height i'm not even sure if he would be able to dunk. My running vertical is around 32/33 as well but i doubt i'd be anywhere near as fast as Patrick Mills with a 3/4 court sprint. http://www.nbadraft.net/2009-nba-draft-combine-athleticism-test-resultsJodie Meeks, Kentucky 28.5 37.0 10' 6.5'' 11' 3'' 14 10.96 3.1 Patrick Mills, Saint Mary's 27.5 33.0 10' 2.5'' 10' 8'' 8 10.87 3.1 Yeh that sounds like me. In rugby i got heaps good top speed but my acceleration isn't that good, which is why i hate slowing down and stepping players because it always gives defenders a chance to get me from behind. For rugby compared to other players i'd still be faster than most with my acceleration but you're defs right that my acceleration would be considered awful in track. That sounds like a good idea though trying to dunk without dribbling. I don't think i'd lose as much speed dribbling as you though because i played basketball for most of my life so it feels natural just dribbling. It's going to feel weird running in and jumping at the ring without dribbling but i'll get used to it and defs start applying that method from now on when i go for dunk attempts. I took your advice with the powerclean as well and i've totally changed my form and i've been doing hang cleans heaps lately just with light weight building up but i've taken the hang clean form over to my powerclean. |
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Random post from T-nation-
"Best advice I can give, though it will sound like a broken record, is to squat, squat, squat and heavy if you want to improve your sprint times.
One of my favorite anecdotes related to this is from "Romo" (Bill Romanowski's autobiography). He talks about when he first started working with Remy Korchemny on speed work and Remy asked him if he was squatting.
Romo (to my surprise) said he wasn't and was only doing leg presses for lower body work.So Remy tells Romo to start squatting and after awhile, excited with his progress, Romo comes back to Remy and tells him he can squat 400. Remy answers, "Good. Now you can squat as much as my women sprinters."
Granted most of Korchemny's athletes were juiced to the gills - he was one of the guys taken down with the BALCO bust - but I think there's something to be learned there, nonetheless."
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Mutumbo000
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« Reply #66 on: February 07, 2012, 04:42:54 am » |
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I had rugby training today for 2 hours. It's pre-season so it just consists of doing heaps of pushups and heaps of situps and tonnes of medium paced running and cardio and doing drills with tackling bags and circuits etc. Pretty boring stuff but it takes a lot out of you with the cardio. After rugby training i hit up the gym. We got weights at my rugby club but most of the bars are all bent from the islander boyz benching and most of the equipment is old and rusty. Deadlifts- 60x3 100x3 140x3 180x3 190x2 210x1 Squat- 60x8 85x8 90x8 Pullups- 11 10 Leg Raises- 54x3 Bodyweight- 80 |
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Random post from T-nation-
"Best advice I can give, though it will sound like a broken record, is to squat, squat, squat and heavy if you want to improve your sprint times.
One of my favorite anecdotes related to this is from "Romo" (Bill Romanowski's autobiography). He talks about when he first started working with Remy Korchemny on speed work and Remy asked him if he was squatting.
Romo (to my surprise) said he wasn't and was only doing leg presses for lower body work.So Remy tells Romo to start squatting and after awhile, excited with his progress, Romo comes back to Remy and tells him he can squat 400. Remy answers, "Good. Now you can squat as much as my women sprinters."
Granted most of Korchemny's athletes were juiced to the gills - he was one of the guys taken down with the BALCO bust - but I think there's something to be learned there, nonetheless."
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Mutumbo000
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« Reply #67 on: February 08, 2012, 04:54:29 am » |
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Sprints- 100m- 3 60m- 1 I got to the gym late today so i didn't have very much time. I only had 25 minutes to lift. Bench- barx10 60x10 85x8 95x4 105x1 Rows- 40x8 60x8 85x8x2 Pushups- 32x3 |
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« Last Edit: February 08, 2012, 11:42:50 am by Mutumbo000 »
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Random post from T-nation-
"Best advice I can give, though it will sound like a broken record, is to squat, squat, squat and heavy if you want to improve your sprint times.
One of my favorite anecdotes related to this is from "Romo" (Bill Romanowski's autobiography). He talks about when he first started working with Remy Korchemny on speed work and Remy asked him if he was squatting.
Romo (to my surprise) said he wasn't and was only doing leg presses for lower body work.So Remy tells Romo to start squatting and after awhile, excited with his progress, Romo comes back to Remy and tells him he can squat 400. Remy answers, "Good. Now you can squat as much as my women sprinters."
Granted most of Korchemny's athletes were juiced to the gills - he was one of the guys taken down with the BALCO bust - but I think there's something to be learned there, nonetheless."
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Mutumbo000
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« Reply #68 on: February 10, 2012, 03:56:46 am » |
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Thursday- Rugby Training 2 hours Friday- Gym Squats- 60x4 95x4 105x3 115x2 125x1 Hang Clean- 50x5 65x3 70x2 75x1 |
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Random post from T-nation-
"Best advice I can give, though it will sound like a broken record, is to squat, squat, squat and heavy if you want to improve your sprint times.
One of my favorite anecdotes related to this is from "Romo" (Bill Romanowski's autobiography). He talks about when he first started working with Remy Korchemny on speed work and Remy asked him if he was squatting.
Romo (to my surprise) said he wasn't and was only doing leg presses for lower body work.So Remy tells Romo to start squatting and after awhile, excited with his progress, Romo comes back to Remy and tells him he can squat 400. Remy answers, "Good. Now you can squat as much as my women sprinters."
Granted most of Korchemny's athletes were juiced to the gills - he was one of the guys taken down with the BALCO bust - but I think there's something to be learned there, nonetheless."
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Mutumbo000
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« Reply #69 on: February 13, 2012, 05:59:05 am » |
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Saturday- Did some sprints 3x100m Also done a 3/4 field suicide i tried sprinting full out 100% but in the end i just finished the last 75m with a fast jog. I was planning to do a full field suicide, which is only 500m but i couldn't even make it sprinting. I defs got to improve my fitness because it's terrible atm. I'm going to start doing more jogs on the treadmill to try and increase my endurance. Than i'll also do more interval cardio stuff like suicides because rugby is like an interval sport- walking, jogging, sprinting, jogging, sprinting etc. for 80 minutes. Did 10 jumps just left leg running vert dunking a watter bottle after the sprints. I dunked the waterbottle everytime on those 10 attempts. Also done 3 standing vert jumps but my standing vertical is still only 26" coz each time i only just tapped the ring. I thought my standing vertical would've been a bit higher than that considering my squat has increased in the past few weeks. However, it's probably due to trying to jump after the sprints and the day after setting a new squat PR so if i rested a bit maybe i could've got a bit higher. My squat strength is still fairly low so i'm probs just going to keep focussing on improving my strength before i try doing plyos. Monday- Front Squat- 60x8 67.5x7 77.5x6 87.5x5 97.5x1 107.5x1 Pullups- 12, 11, 10. Jogged on the treadmill at a slow pace for 2100m. |
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Random post from T-nation-
"Best advice I can give, though it will sound like a broken record, is to squat, squat, squat and heavy if you want to improve your sprint times.
One of my favorite anecdotes related to this is from "Romo" (Bill Romanowski's autobiography). He talks about when he first started working with Remy Korchemny on speed work and Remy asked him if he was squatting.
Romo (to my surprise) said he wasn't and was only doing leg presses for lower body work.So Remy tells Romo to start squatting and after awhile, excited with his progress, Romo comes back to Remy and tells him he can squat 400. Remy answers, "Good. Now you can squat as much as my women sprinters."
Granted most of Korchemny's athletes were juiced to the gills - he was one of the guys taken down with the BALCO bust - but I think there's something to be learned there, nonetheless."
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Mutumbo000
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« Reply #70 on: February 14, 2012, 05:22:37 am » |
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Rugby Training 2 hours I went to the gym after rugby. I was feeling sore and tired from rugby but i still managed to get a PR. Deadlift- 60x3 100x3 140x3 180x3 192.5x2 212.5x1 Squat- 60x8 87.5x8 92.5x6 i think i need to make a bigger gap between the weights because i suck at repping stuff out. The 87.5 set didn't feel that bad but i was already heaps tired after that so i failed on the 7th rep on the 92.5 set. Next week i'm going to just do 85x8 and aim for 95x8, which i should get. Leg Raises- 56x3 |
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Random post from T-nation-
"Best advice I can give, though it will sound like a broken record, is to squat, squat, squat and heavy if you want to improve your sprint times.
One of my favorite anecdotes related to this is from "Romo" (Bill Romanowski's autobiography). He talks about when he first started working with Remy Korchemny on speed work and Remy asked him if he was squatting.
Romo (to my surprise) said he wasn't and was only doing leg presses for lower body work.So Remy tells Romo to start squatting and after awhile, excited with his progress, Romo comes back to Remy and tells him he can squat 400. Remy answers, "Good. Now you can squat as much as my women sprinters."
Granted most of Korchemny's athletes were juiced to the gills - he was one of the guys taken down with the BALCO bust - but I think there's something to be learned there, nonetheless."
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Mutumbo000
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« Reply #71 on: February 14, 2012, 05:58:41 am » |
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I think the point we were trying to make is that 10.9 WITHOUT training suggests that you have the potential to be elite! It's totally reasonable that a 10.9 untrained could become a 10.2 with training, which is def elite level for Australia.
What are you trying to say about Australia T0ddday? We had Pat Johnson as fastest man in the world in 2003! Not bad for a country with less than 20 million people at the time lol Well, in 2008 Otis Gowa won the national austalian 100m sprint title with a time of 10.63. The US qualfying A standard was 10.07 that year. We are really lucky to run in college in the States, but man the next level is very rough here. I didn't believe that until i looked it up but that's true. I don't know why it was soo slow that year but Australia is usually a bit faster than that. That race is for people born in 1994/1995 and there were 2 Australians in it. 5.- Hugh Donovan AUS 10.62 6.- Jarrod Geddes AUS 10.63 That said there isn't really any comparison between Australia and the USA lol. The 3rd fastest ever Australian Josh Ross has a personal best of like 10.08. US is crazy. That 2008 national australian sprint title was probably one of the worst times for decades though. I remember when i was younger doing little athletics everybody always talked about matt shirvington coz he ran like 10.03 in 1998 and won the aus title like 5x in a row. He was 19 or something in 1998 when he ran that 10.03 but for a decade he never got any faster. The current fastest Australian Aaron Rouge-Serret won the 2011 aus title with 10.38 and has a personal best of 10.17 but there's NFL players with faster times than that (Trindon Holiday, Jacoby Ford etc.) Going a little further back there was Darrel Green who was rumored to have run 10 flat in high school haha. He wasn't quite that fast but he was still fast as fuk. "Green's all-time collegiate best in the 100 was 10.08, 20.50 in the 200 and 45.90 in the 400.[11] He was named the most valuable track performer at the 1982 and 1983 Lone Star Conference Championships. He won gold medals at the LSC meet in the 100-meter dash in 1981, in the 100-meter and 200-meter dashes in 1982 and in the 100-meter and 200-meter dashes in 1983.[11] Even though Aaron Rouge-Serret is the fastest in Australia i don't think he really would be making much money out of it. I know that Josh Ross guy wasn't making much money that's why he chose to try and play NFL over in America but i'm pretty sure he didn't make it as a wide receiver and is now back in Australia just running for fun. |
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Random post from T-nation-
"Best advice I can give, though it will sound like a broken record, is to squat, squat, squat and heavy if you want to improve your sprint times.
One of my favorite anecdotes related to this is from "Romo" (Bill Romanowski's autobiography). He talks about when he first started working with Remy Korchemny on speed work and Remy asked him if he was squatting.
Romo (to my surprise) said he wasn't and was only doing leg presses for lower body work.So Remy tells Romo to start squatting and after awhile, excited with his progress, Romo comes back to Remy and tells him he can squat 400. Remy answers, "Good. Now you can squat as much as my women sprinters."
Granted most of Korchemny's athletes were juiced to the gills - he was one of the guys taken down with the BALCO bust - but I think there's something to be learned there, nonetheless."
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vag
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« Reply #72 on: February 14, 2012, 06:05:16 am » |
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Squat-
60x8
87.5x8
92.5x6
i think i need to make a bigger gap between the weights because i suck at repping stuff out. The 87.5 set didn't feel that bad but i was already heaps tired after that so i failed on the 7th rep on the 92.5 set. Next week i'm going to just do 85x8 and aim for 95x8, which i should get.
I feel you on that, have similar problems with 5/10 kg jumps. 5kg increases = all sets challenging, top set exhausted. 10kg increases = first sets 'wasted' , top set more fresh. I think it depends on your goals currently. 5kg increases are better for GPP/hypertrophy , 10kg are pushing limit strength better. No big deal , do as you feel , just make sure you are progressively overloading the movement... |
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Mutumbo000
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« Reply #73 on: February 14, 2012, 06:09:18 am » |
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Squat-
60x8
87.5x8
92.5x6
i think i need to make a bigger gap between the weights because i suck at repping stuff out. The 87.5 set didn't feel that bad but i was already heaps tired after that so i failed on the 7th rep on the 92.5 set. Next week i'm going to just do 85x8 and aim for 95x8, which i should get.
I feel you on that, have similar problems with 5/10 kg jumps. 5kg increases = all sets challenging, top set exhausted. 10kg increases = first sets 'wasted' , top set more fresh. I think it depends on your goals currently. 5kg increases are better for GPP/hypertrophy , 10kg are pushing limit strength better. No big deal , do as you feel , just make sure you are progressively overloading the movement... Yeh i have a weak squat so my goal is to get stronger so like you said it would be better making 10kg jumps to push limit strength better. My legs are small but i'm not that concerned with hypertrophy because it will probs come with strength anyway. Most important is progressive overload, which i'm currently doing and will continue to do. |
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Random post from T-nation-
"Best advice I can give, though it will sound like a broken record, is to squat, squat, squat and heavy if you want to improve your sprint times.
One of my favorite anecdotes related to this is from "Romo" (Bill Romanowski's autobiography). He talks about when he first started working with Remy Korchemny on speed work and Remy asked him if he was squatting.
Romo (to my surprise) said he wasn't and was only doing leg presses for lower body work.So Remy tells Romo to start squatting and after awhile, excited with his progress, Romo comes back to Remy and tells him he can squat 400. Remy answers, "Good. Now you can squat as much as my women sprinters."
Granted most of Korchemny's athletes were juiced to the gills - he was one of the guys taken down with the BALCO bust - but I think there's something to be learned there, nonetheless."
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Mutumbo000
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« Reply #74 on: February 15, 2012, 02:45:33 am » |
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Squats- 60x6 90x5 100x4 110x3 120x1 Hang Clean- 50x5 67.5x3 72.5x2 77.5xfail That is fuking pathetic. Squats were fuking pathetic as well. Shit training/10  I've got rugby training 2moro afternoon than my team is flying up 2moro night to the Gold Coast for a rugby tournament this weekend. Than we're flying back on Monday. |
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Random post from T-nation-
"Best advice I can give, though it will sound like a broken record, is to squat, squat, squat and heavy if you want to improve your sprint times.
One of my favorite anecdotes related to this is from "Romo" (Bill Romanowski's autobiography). He talks about when he first started working with Remy Korchemny on speed work and Remy asked him if he was squatting.
Romo (to my surprise) said he wasn't and was only doing leg presses for lower body work.So Remy tells Romo to start squatting and after awhile, excited with his progress, Romo comes back to Remy and tells him he can squat 400. Remy answers, "Good. Now you can squat as much as my women sprinters."
Granted most of Korchemny's athletes were juiced to the gills - he was one of the guys taken down with the BALCO bust - but I think there's something to be learned there, nonetheless."
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