Author Topic: Bodyweight  (Read 1509 times)

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Wannabe

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Bodyweight
« on: November 22, 2010, 11:49:53 pm »
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I'm sure you've heard this before, but What does a 15 year old highschooler with no weightroom access do to just just faster/stronger/and jump higher overall.
 I'm not trying to overchieve or anything cause I'm just 5'9 guy on my freshman team and I am one of the slower guys. But if possible I'd like to be faster and well you know just overall more althletic. I have a lot mroe time for workouts now cause Marching Band Season is over(Thank god), but ya so do you know what types of bodyweight/ running execrises wpuld be most beneficial to me?

I'll probably be able to get in the gym during the summer...
Oh and uhh I weigh 140 pounds if that matters at all T_T sorry im a true noob, btw I do have a pull-up bar it that changes anything..
 :D

LanceSTS

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Re: Bodyweight
« Reply #1 on: November 23, 2010, 01:34:54 am »
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  There are alot of bodyweight exercises and jumping drills/sprint work that you can do with limited access to equipment.  Your diet is going to play the biggest role in how much weight you gain along with you still growing at your current age.  Make sure you get plenty of good, healthy foods that are high in protein, good fats, and complex carbohydrates.  Avoid junk foods as much as possible, save room for the things that can actually help you improve.

 With the pull up bar you should definitely take advantage of that, get GOOD at pull ups, it will help you in any sport you decide to play!  Some other good bodyweight exercises are push ups, incline push ups, planks, walking lunges, lunges, reverse lunges, bulgarian splint squats, plank variations, sprints, jumps of all types, and line hops/rfi drills.  

  To make this into a workout template you can start with a dynamic warm up, do a few sets of line hops, do a few sets of short sprints and jumps (standing jumps, running jumps, broad jumps, low intensity bounding variations).  Then pick one upper body PUSHING movement (push up of some type or dip) do 3-4 sets, one upper body PULLING movement (pull up or chin up) do 3-4 sets, and one or two lower body movements and do 3-4 sets, and one plank variation (all fours, one arm one leg, etc.)and do 2-3 sets.  Make sure to take a day off in between strength training sessions and always warm up thoroughly.  You can do alot right now with what you have access to that will help prepare you for more intesive exercises and drills later on.  
« Last Edit: November 23, 2010, 01:36:37 am by LanceSTS »
Relax.

LBSS

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Re: Bodyweight
« Reply #2 on: November 23, 2010, 07:50:12 am »
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I'd add that it's important to stretch when you're done, too.
Muscles are nonsensical they have nothing to do with this bullshit.

- Avishek

sunday: long very easy run 80+ mins @ 5:40+ (14+ km)
monday: strength/cross training
tuesday: easy run 60+ mins @ 5:20-5:30 (11+ km)
wednesday: fartlek (mostly easy pace with mix of strides, hills, long tempo) 45 mins (8+ km)
thursday: easy run 60+ mins @ 5:20-5:30 (11+ km), strength/cross-training
friday: rest
saturday: short tempo 6-8x500 @ sub-4:00 (7 km)

strength would be:
- hops 2x10
- box jumps or ME SVJ 2x5
- squats 3x6-8 or weighted BSS/lunges 3x10/leg
- RDL/hypers 2x10-12 or SLRDL 2x10-12/leg
- upper push myo-reps or sets to technical failure
- upper pull myo-reps or sets to technical failure
- leg raises, holds, pallof presses

LanceSTS

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Re: Bodyweight
« Reply #3 on: November 23, 2010, 08:40:31 am »
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I'd add that it's important to stretch when you're done, too.

Should perform a cool down after every workout. PNF stretching and myofascial release  are very beneficial at the end and on off days as well,
Relax.

Wannabe

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Re: Bodyweight
« Reply #4 on: November 24, 2010, 01:18:29 am »
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Thanks a lot both you guys! I'll try my best and have some feedback once season is over  :strong: