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Performance Area => Strength, Power, Reactivity, & Speed Discussion => Topic started by: fast does lie on April 23, 2012, 06:36:43 pm
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Wouldn't it be logical to focus strictly on sprints, plyo's, and core strength (squats, deadlift, lunge, back, a lil abs, etc) maybe calf raises and not do any upper body exercises like bench, shoulder, curls, flys, rows, etc?
BTW are there any upper body exercises that are essential to explosiveness/vertical/speed training?
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There is probably some truth to that assumption. But I would personally not recommend such an outlook on things. It won't hurt you much to include press, bench-press and chin-ups into your training. And with those three exercises and the minimal time/resource investment that comes with training them (even half-heartedly), you already cover all the bases.
Another thing is, that you often do not know which exercise you will later have to do to get those last inches. You might have a big squat and deadlift already, but you might profit from a bigger powersnatch to help utilizing your strength for explosive events. But if your shoulder strength is not up to par, you might not be able to stabilize big weights over head and practicing the powersnatch becomes much less effective - and therefore your VJ training.
So essentially, training your upper body as well
1) gives you training options you otherwise would not have
2) makes you a better athlete over all (think about throwing, blocking, hitting etc.) and
3) prevents power leaks in explosive events ("core strength").
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Wouldn't it be logical to focus strictly on sprints, plyo's, and core strength (squats, deadlift, lunge, back, a lil abs, etc) maybe calf raises and not do any upper body exercises like bench, shoulder, curls, flys, rows, etc?
BTW are there any upper body exercises that are essential to explosiveness/vertical/speed training?
I agree with Steven. Additionally, remember that specifically when considering sprinting speed that one's upperbody strength is directly related to their block position and block clearance. Notice how an athlete like Asafa Powell is able to start with his left block barely behind the line and his upper body over the line thanks to massive upper body strength. Sprinters (especially women) can drastically improve their block clearance with the addition of upper body strength.
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There is probably some truth to that assumption. But I would personally not recommend such an outlook on things. It won't hurt you much to include press, bench-press and chin-ups into your training. And with those three exercises and the minimal time/resource investment that comes with training them (even half-heartedly), you already cover all the bases.
Another thing is, that you often do not know which exercise you will later have to do to get those last inches. You might have a big squat and deadlift already, but you might profit from a bigger powersnatch to help utilizing your strength for explosive events. But if your shoulder strength is not up to par, you might not be able to stabilize big weights over head and practicing the powersnatch becomes much less effective - and therefore your VJ training.
So essentially, training your upper body as well
1) gives you training options you otherwise would not have
2) makes you a better athlete over all (think about throwing, blocking, hitting etc.) and
3) prevents power leaks in explosive events ("core strength").
who negged this?
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"neg" is a pretty common internet forum term for voting something down. steven-miller's post had a negative vote when i posted that. that means someone had "negged" it. i didn't see much neg-worthy in there. was curious who'd done it. then i upvoted it, to bring it back to 0.
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lol another neg
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Do your self a favor and learn to snatch (if you want to build explosive power), rather than trying to isolate utilize an exercise that causes triple extension.
As for sprinting getting out of the blocks can be "built" in a gym but thats not where races are won, you want a higher top speed. To get that you, are going to have to actually sprint.
Also I think you should build, or buy a program that allows you to concentrate on one thing at a time, finish that program, delaod and then go onto jumping or sprinting etc. Isolate and concentrate.
What you are wanting to do is prepare for any random task( i.e. running, jumping, explosiveness). However, preparing for any random task is not the same as randomly preparing for any task, get a planned, defined program and commit.