I Just Got Ankle Weights, Never Had Much Experience, What Are Some Exercises?

[MartialArtist]

For speed, agility, and such. I'm not trying to get strong, I believe I'm strong enough, but I believe ankle weights can help.

Currently, all I do is jump rope and jump with them and some quick feet.

[K (same)]

You can do all your kicking practice wearing the ankle weight. The safest would be heavy bag or pad kicking. Else the added weight tend to pull at the knee joints too hard.

It increases both speed and strength. (In practice, it has for me; in theory, it should work for every one too)

[sietchring]

they will cause more harm than they do good. esp. if you are training for a sport.

[Powerlifter16]

git ride of it. Can put TO MUCH stress on the knees and ankels and iam sure u dont want that.

lifter

[K (same)]

Originally posted by Powerlifter16
git ride of it. Can put TO MUCH stress on the knees and ankels and iam sure u dont want that.

lifter

ONLY If you put 20lbs there!!! Sheeze

[sietchring]

w/ the momentum added , even 2lb weights can be dangerous,

coming down all the way from completing a pull up, you need to flex your arms, to protect your joints.

with weights however, you can not possibly flex on every running stride at the full extension or kicking etc., at the appropriate time and if you do manage to do it at the appropriate time, you have now messed up your natural kick or running stride by confusing your muscles how that action is correctly performed. also, with additional weight, when one foot goes forward, you must fight the extra momentum with the hips , and the back leg and then turn it around quick. now, you are really fighting yourself more than usual. ankle weights of any weight, screem joint problems.

[dez/null]

they **** your joints up man

[K (same)]

Originally posted by sietchring
w/ the momentum added , even 2lb weights can be dangerous,

coming down all the way from completing a pull up, you need to flex your arms, to protect your joints.

with weights however, you can not possibly flex on every running stride at the full extension or kicking etc., at the appropriate time and if you do manage to do it at the appropriate time, you have now messed up your natural kick or running stride by confusing your muscles how that action is correctly performed. also, with additional weight, when one foot goes forward, you must fight the extra momentum with the hips , and the back leg and then turn it around quick. now, you are really fighting yourself more than usual. ankle weights of any weight, screem joint problems.

Confusing your muscle?? Sorry, you are sooo wrong bro.

By your theory, so is weight training and resistance training. Everything is a stress on your joints!! The key is to use appropriate weight!! If you don't take that into consideration, this whole discussion is pointless.

But you train your way. I would train my way.

I have permanently lost my interest in arguing with people.

[sietchring]

k(same), you must be misunderstanding me. lifting weights in the gym, is controlled and deliberate. you know the ROM you will be in and there are very few suprises. not only that, but you know how to deaccelerate at the right spots in whatever lift you are doing. in running, you don't have that luxuray, esp. with the addition of slippery, or uneven ground you are throwing the weight out with without much chance for control don't forget the quick turn around in each leg stride. (it's like watching someone do bicep curls at 10,000 mph). running with weights is like punching with weights, from afar it seems like it will help, but it won't.

[dez/null]

hey man put em on your wrist...they will work you delts more

[K (same)]

Originally posted by sietchring
........running with weights is like punching with weights, from afar it seems like it will help, but it won't.

Wrong again.

As a matter of facts, punching with weight, increase both speed and strength.

Try it. Start with 1 lb weight. You can go to 2lb later.

[sietchring]

ummm...actually as a matter of fact.....


from science or martial art training by staley:

punching with DB's in the hand is similar to the act of punching yet the addition of weight would certainly disrupt the correct motor patterns used in punching. some martial artists claim they perform such drills to improve punching speed, but since anyone can punch much faster without the added weights, it's clear this is not the case. other ma's will say that the above drill will improve strength for punching, but since only very light weights can be used (necessary to avoid traumatic injury to the shoulders and elbows), this theory is incorrect. So, punching with DB's does not improve either speed or strength.

----
k. it seems you are focusing on what directly comes into play. In the shadows are small little things like knees and hip flexors , elbows and shoulders that all take indirect abuse that eventually comes and bites you in the a$$ later in life.

[K (same)]

1. Who the hell is that Staley?

2. No disrespect. But he has only a bunch of half bake theories.

3. It makes no sense whatso ever that a well conditioned body cannot withstand an extra 1-2 lbs. That is total absolute nonsense. If you are 10 yrs old, may BE!!!

4. Just go grap a 1 lb (or even 2 lb) weight and wrap around your ankle or your wrist. Its NOTHING!!!!!!!!! Hurt your joints? pffff if you are 10 yrs old. Hello?? I can just scream my ****ing lung out!

5. I am done with this. Do what you like and believe what you want. OR you can throw away the theory and go grap the weight and see for yourself.

6. LMAO that some Staley there telling me the my speed and strength improvement is ACTUALY NOT HAPPENING (must be all in my head LOL ). Great!! :rolleyes:

[sietchring]

charles staley is a former athlete and current coach to many elite athletes. He has writen lots of articles and books and help develop course content for the ISSA.

i would contest your improvement is from your time in the gym doing quality WT.

as to punching with weight think about it.........
during the end of a punch, the rotator cuff takes the brunt of the strain decelerating the arm. The shoulder's primary 4 muscles do not have very good blood circulation and with the additional force exerted you open the door for a considerable amount of trauma. This being the case, the soft tissue trauma will increase and healing will be slow. add this to real WT workouts, plus more BS weighted punching and over time when you finally feel it, you will be in traction.

to me, running or punching w/ weights is the crazy outdated theory. Granted there are sport specific moves that do take advantage of weight, but never on a long term basis . (ex. volleyball players use weighted gloves constructively and intelligently to improve their spike, but gains taper extremely quick and the training load must be reduced during this training)

[K (same)]

I don't know about your MA back ground. When you throw a punch, you execute a whipping action. You don't just throw out a punch with full force into the air. IF you do that then you are just asking for trouble. If you add weight and throw your punches and kicks that way, then it is your errorneous techniques that bring on the damage to your joints.

[sietchring]

no matter how you throw a punch, with the addition of weight it is trouble. esp, with the whipping action. the weight still wants to keep going straight even when you are ready to recoile. if you extend, you must retract.

[MartialArtist]

I don't think jump roping or quick feet with weights isn't all that bad, it's like doing a jump rope with heavy ropes and a heavy vest. Quick feet, there really isn't much momentum and the ROM is very limited. Like two inches at the most.

[sietchring]

good point

[powerclean03]

dude ur tellin me that squat and powercleans dont kill ur joints for a young teen running with ankle weights isnt bad

[naglfari]

you all need to research more before jumping to conclusions.
Firstly its called plyometric training, 2ndly it should only be undertaken AFTER your entire body has had a thorough grounding in weight training. However, even then you are only to perform a few exercises, not like running extended distances. If you wish to incorporate plyometric training in a running form at the start you should limit it to say walking up stairs or slow jog up a short hill. Plymetric training adds alot of stress to the musculoskeletal system so you have to becareful because like other people it can change the neurology relating to the control of the muscles actions. anyway thats enuff basics for you to decide what to do, but if you want to run, get a weighted vest not ankle weights. Ankle weights are good for vertical jumping such as depth jumps. ( you want as close to your natural running action as possible, with ankle weights that is difficult due to the momentum caused, but with a weighted vest, its effect is minimal as its just like a heavy person running just adds stress to your entire lower musculoskeletal system as opposed to parts of it.)

as for the punching and kicking with weights, i personally dont recommend it unless you are doing it in the correct manner. i use to do a little of boxing after a while my coach got me to do some plyometric boxing but it was extremely limited and all it consisted of was while advancing you do half jabs asif your hitting upwards into a bent oppenents chest/abs.

[TC123]

Cycle with them on.

[nolimit333]

Wear them for 4-6 hours a day 5 days a week, not doing anything but your normal everyday activities, ie, walking to class, at work, etc... it'll build up your hip flexors, which is good for your squats and sprinting. I use to do this during track season in highschool. I wouldn't run in them though because one, they won't last long. and two they bounce when you're actually running in a way that is not good for your knees.

[Junior06]

i played basketball with them for a couple months but half court in front of my house but its like full court but less running but just running back and forth playing people with ankle weights is good training but don't go full court i don't know whats going to happen but it ain't bad to try it once and see how it goes and i wore them during the day in my house walking back and forth i increased my speed and strength and i don't see no probelms with my ankle, legs or none of that matter in fact i gained alot of strengh in my whole leg. and i could leg extend around 200lbs without lifting weights for a extened period of time. thats like my legs deadlifting 200lbs. and i worked out with "5lbs" on each leg. my body give out before my legs when running. so my endurance is high. most people legs or body both get tired before each other. if you are doing 1lbs start off with that and build your way up. i have the ankle weights with the rods so i could take some out as i please i think i started off at like 2.5 lbs.

[Junior06]

and i forgot to add you get very quick feet.

[AJS11]

For speed, agility, and such. I'm not trying to get strong, I believe I'm strong enough, but I believe ankle weights can help.

Currently, all I do is jump rope and jump with them and some quick feet.

Throw them out before you hurt yourself. If you are interested in adding weight to your body when you work out then go and buy one of those weighted vests. You'll get much more out of it and there will be a much lower chance of injury.

[1/2man1/2amazin]

not a good idea to use them... apparently they stretch the tendons in the knee which = not good

[huskerfreak]

lol, rocky does the DB punching stuff. I did it once but i don't box but it's purty fun to do.