Author Topic: Favorite Exercises  (Read 10162 times)

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Bluegreyhound

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Re: Favorite Exercises
« Reply #15 on: June 04, 2009, 05:20:09 pm »
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I think choosing 5 is tough for a generic athlete. I'd have to go with:

Back squat
Barbell Step-Ups
Dips
Pull/Chin ups
Military Press

Alex V

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Re: Favorite Exercises
« Reply #16 on: June 04, 2009, 07:13:20 pm »
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lets add another level of complexity...

Why did you choose the exercises you did?

Remember in all good programs you should look for similarities and principles not differences.  So Why?

adarqui

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Re: Favorite Exercises
« Reply #17 on: June 04, 2009, 08:01:19 pm »
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lets add another level of complexity...

Why did you choose the exercises you did?

Remember in all good programs you should look for similarities and principles not differences.  So Why?

in my response i was thinking about jumping/sprinting:

Quote
in no specific order as well:
- squat
- depth jump
- barbell lunge
- heavy weighted pillars for core (30-45s)
- controlled barbell calf raises (ya im becoming a fan...)

squat - develop the ability to turn on a maximal amount of motor units, increase neural arousal, develop the musculature needed in jumping/sprinting, great potentiation tool, for double leg jumpers: specificity

depth jump - low box depth jumps have a great effect on PF's, higher box depth jumps improve RFD/explosive strength, develops eccentric rfd, develops tendon strength, overloads greatly the CNS

barbell lunge - develops coordination / core strength, develops the musculature needed in sprinting/jumping, hits the glutes harder than in a squat IMO, improving unilateral strength will yield gains in bilateral exercises, for single leg jumpers/sprinters: specificity of unilateral hip extension

heavy weighted pillars - i've seen the best results with these

controlled barbell calf raises - i just threw this one in there, it's my current fad, but none of the above exercises develop PF maximal strength like this would, getting alot more raw power out of the calfs should improve performance

didn't list any upper body stuff, if i did i'd throw in pullups.

peace

Jack Woodrup

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Re: Favorite Exercises
« Reply #18 on: June 04, 2009, 08:08:52 pm »
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Safety Bar Squats - All squats are big bang for your buck. The way the safety bar moves the load foward slightly places extra emphasis on the quads in a similar manner to a front squat. The pads feel nice and therefore younger athletes are more happy about doing them - pussies.
Trap Bar Deadlift - easier on the lower back, better balance between quads and PC, easier to maintain good form even with heavier laods.
Travelling Lunges - Excellent unilateral exercise in terms of bang for your buck. It is nice to try and get outside and do these - particularly the outdoors/uphill variety (Adarqui I love your outdoor power rack set up. I love weight training outdoors generally. It is nice)

For Jumping
123 Drill - I like this because it mimics the way many athletes actually run and jump. It is a like a serioes of short approach jumps. Highly specific and great for single leg jumpers.
Box jumps with a weight vest - simple but effective. IT flat out works great for damn near everyone wanting to improve their jump.

Regards

Jack
« Last Edit: June 16, 2009, 07:35:50 pm by Jack Woodrup »
It is not enough to train hard, you must also train smart!

RJ Nelsen

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Re: Favorite Exercises
« Reply #19 on: June 05, 2009, 03:48:00 am »
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Good question, Alex. I like where you took this.

Mine were:
Quote
-ISO Bulgarian Split Squats
-ISO and OI Weighted Ab Work
-Short Sprints (<60M @ full speed)
-Depth Jumps
-Overhead Weight/DB/KB/Med Ball Throws

I chose ISO Bulgarian Split Squats because IMO, it's the best exercise for inducing hypertrophy in the hips and legs and it teaches the right muscle activation patterns if done correctly.

I chose ISO and OI Weighted Ab Work because the way I do it, it's a great tool to teach ab strength and stability while simultaneously developing the hip flexors at a length that will make them more flexible.

Short sprints are fairly self explanatory. Early acceleration will help teach ballistic movement on one leg while running at top speed is perhaps the best exercise to teach relaxation and power output at high speeds.

Depth Jumps provide a very strong neural stimulus that can be used to potentiate other movements and are great for building calf strength and stiffness.

And overhead weight tosses are a great way to teach explosion through the hips and whole-body coordination.

Of course, all of those explanations have been seriously abbreviated, but I think I got my general points across. At least I hope I did. I'm kind of tired.

jr2020

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Re: Favorite Exercises
« Reply #20 on: June 11, 2009, 04:51:57 pm »
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my "core" exercises

squat
BSS
short sprints
rebound jumps(depth jump to over box jumps)
bench

T60

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Re: Favorite Exercises
« Reply #21 on: June 16, 2009, 09:01:34 am »
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(Box)squat
Deadlift
Powerclean
Pushpress
Dumbell Row

If I get stronger on these, I know I'm doing something right. That, and if I get stronger on these, I get stronger on other stuff. A bigger pushpress gives me a bigger bench, vice versa does not work per se. Same for squats and deadlifts, they increase pretty much everything else I do. And for some reason, my triceps kickbacks do not increase my squat.

adarqui

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Re: Favorite Exercises
« Reply #22 on: June 17, 2009, 02:35:31 am »
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(Box)squat
Deadlift
Powerclean
Pushpress
Dumbell Row

If I get stronger on these, I know I'm doing something right. That, and if I get stronger on these, I get stronger on other stuff. A bigger pushpress gives me a bigger bench, vice versa does not work per se. Same for squats and deadlifts, they increase pretty much everything else I do. And for some reason, my triceps kickbacks do not increase my squat.


tricep kickback EXTREEEEEEEMEEEEEEEZZZ!!!! might increase your squat.

peace

ESav15

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Re: Favorite Exercises
« Reply #23 on: October 23, 2009, 06:05:38 pm »
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Deadlif
BSS

and deadlift again.  :)

adarqui

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Re: Favorite Exercises
« Reply #24 on: October 23, 2009, 06:21:15 pm »
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Deadlif
BSS

and deadlift again.  :)

haha.. Esav is proof that you don't need much exercise variety when it comes to heavy lifting.. two lifts, thats it, good progress..

ESav15

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Re: Favorite Exercises
« Reply #25 on: October 23, 2009, 06:25:03 pm »
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I got decent gains with these exercises
Going out there and have a dunk session from time to time has helped too