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It will work well for football training. I would use it off season, however.

Yes, I prefer to start off slower, then gradually build speed throughout the race. You will be the least tired if you do it this way.

My last 5k was a couple months back. I started off at 6:30...

one leg squats
overhead squats
front squats
back squats
handstand squats.........LOL you get the picture?

You should couple strength training with reactive strength drills and plyometrics to...

Listen to this guy. He knows what is talking about if he is referring Charlie.


You may find that sprinting 3x per week is too much and your weights are struggling a bit. If so, back off to 1-2x...

While this may be slightly plyometric in nature, it is not the answer you are looking for. Jumping with ankle weights is a recipe for disaster due to injury. While it may have helped your vertical to...

10 min? No. All this will do is improve your jump endurance. It will do nothing to increase your maximum force generation and the application of that force in the short amount of time (usually .2...

Yes, it depends on how fresh your legs are. Meaning....if your legs are not fully recovered, your vertical will likely be different than it was when they were feeling good and fresh.

My favorites:

Lifting - Lower body

Overhead squat
Single Leg Squat
Dumbell Split Squat
Barbell Squat
Deadlift
Dumbell Lunge

I Agree.
Interesting stuff. I will be reading up more on this.

From my post above.......

"The goal is to become stronger while directly increasing transferable strength into power and...

The goal is to become stronger while directly increasing transferable strength into power and increasing the speed at which you utilize the strength. When you lift weights, yes, you have to use...

Just wondering because jump squats with 225 is a bit heavy. Form begins to break down with loads like that. BUT, you were smart and did sets of 3. This helps keep form loss to a minimum. I would...

I had a left inguinal hernia. Mine was done with a knife however. The spot will be sore for quite a while. Just take it easy and be careful about lifting at max effort (heavy). I would try sub...

What is your standing vertical?

I actually was able to back off to just a couple days per week of low intensity.

The vertical jump bible is great info. Listen to what these guys are saying above!

Strength training and plyometrics would be excellent as it improves reactive stregth, explosive power, and overall strength. All very helpful in TKD.

I would suggest that you not try to build...

I don't know about 10 calories per minute - but the old rule of thumb is that you burn roughly the same calories per mile, not matter what pace you run. So mile for mile, whether your running 6...

I have endured severe overtraining. Due to an inability to take a day off and constant high HR, speed sessions and weight training. It is the worse thing I have ever endured. Took me months to figure...

I would suggest 20's, 30's, 40's and 60's for speed work. Other work could be plyos such as:

1 leg slalom jump
Standing broad jump
1 leg step up jump
Low box depth jumps
1 leg speed hop
...

I do a little bit of lifting after I run. Fairly light sets to make sure I can get all the reps.

Such as:

Overhead Squats
Lunges
Pullups
Dips
Abs