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Pics, Videos, & Links / Re: beast
« on: May 12, 2015, 04:05:51 pm »where do you play?
also, where did that guy play in college? what a beast.
Catonsville high school turf, $10 to play for the season
He played for Towson
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where do you play?
also, where did that guy play in college? what a beast.
do frisbee skill work every day. every. single. day. if you don't have a throwing partner, take a bunch of discs to a soccer field and throw them into a goal. or just work on hucking. if/when i go back to competitive ultimate -- and given the way my ankle feels today that's a big if, but still -- skills and conditioning will be the training focus. 200+ throws every day, cutting drills, speed work, and extensive tempo.
that holds even if you make a team. how are you going to work practices into that schedule you've set up?
what team(s)? where you at?
For god's shake NO again. Of course you could ( and should ) train both limit strength and RFD. My point was not to turn squats to speed(ish) squats, it would possibly compromise both, they would most probably be too light for strength training and too heavy for RFD. There is a time and a place for them too of course, but that would not be now imho. So do both but no in one drill. Do a fast exercise first and then your normal squats. That is a very common tactic, not only you train RFD, but that first fast exercise also potentiates and warms you up great for the 'slow and heavy' squats. Fast could be : jump squats, REA squats, speed squats, explosive box squats, push press, power cleans, power snatches, depth jumps, whatever you like.
1. don't use gay as an insult. not a good look.You are right that was really inconsiderate and totally out of line
What are the best weight room exercises to stimulate arm pumping during sprints or jump windups?
I don't know, but you shouldn't do that in the weight room. Best way to get better arms efficiency at sprints and jumps = sprint and jump more.
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Bench press (chest development)
The bench press forms a key part of the sprinter's upper-body workouts - although it must be said that the exercise can be over-done, especially if athletes becomes too concerned with what they can 'bench' rather than with why they are training: for speed. The bench primarily develops the pectorals and triceps but in a plane of movement that is not specific to the sprinting action. Don't regard the bench as the equivalent of the squat for the upper body; although there are positive strength gains, these are less specific to the sprinting action than squatting itself.
Sample part session:
Bench - 25 reps x 50kg, immediately followed by 25 press-ups. Two minutes recovery, then repeat 4-5 times. Two mins recovery, then same again, but with 40kg on the bar.
Shoulder press, upright rowing, bent-over rowing
Developing the deltoids, rhomboids and traps, these exercises, like the bench, will generally strengthen the muscles used in the sprinting action. Performing front and rear shoulder press variants will provide the greatest dividend since the deltoids and traps work to pull the arms both back and forwards, as in sprinting. Christie's athletes perform seated shoulder press, which prevents the legs giving any assistance to the exercise.
Sample part session:
Seated shoulder press - 15 x 40kg, immediately followed by 15 x upright rowing, immediately followed by 15 x bent-over rowing (all with the same bar loaded at 40kg). Two mins rest, and repeat as above up to 5 times
Dumbbell work
Dumbbells allow for a more symmetrical body development, since a weaker left arm cannot be overridden by a stronger right one, as can be the case when using barbells. For this part of the session, Braithwaite used various weight dumbbells - 15, 10 and 7.5kg. The combination of exercises involved sprint arm drives, alternate shoulder press and curls, all done in succession with about 20-30 reps of each exercise. Once again, 4-5 sets would be carried out.
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Should I be trying to do my squats as fast as I can? I remember reading that faster squats translated to better vert gains.
No. You are doing squats to get stronger, so speed is irrelevant. Then you will want to express that bigger strength faster, so you will need to train RFD. Many ways to do that, one of them ( probably not the best though ) being fast squats. But you are at the first case now so don't bother.
... I am not advocating psyching up for all sets and reps, the point is the intent of maximal bar speed. Lifting with a premium on SPEED of the rep, not grinding out rep after rep, is alot more cns friendly and will give more carryover to athletic performance than lifting a heavy weight slowly, the time under tension alone will be much greater for the latter, causing much more fatigue and cns drain. Explosive lifting is used by many as a recovery method, and it works very well in that way, in fact, a good way to deload from a heavy, low rep, maximal strength block is to perform an explosvie strength block and let the cns recover.
Finally, a note: Your RDL is way too weak compared to your squat. Also RDL is not like full DL, you can bump the volume up a bit, don't ramp up to a heavy triple, keep doing sets in the 6-8 reps territory. But heavier than 135, 3x8 at 160-180-ish should be very doable for you. Start with ~160 and see how it goes.