Want to get faster, Jump higher, or Get bigger? Ask me how! - Page 20

crazycanuck7901 · 09-30-2007, 11:07 AM

Quote:

Originally Posted by theeboredone

I'm a basketball player weighting 140 at 5'11. I know I need to add mass, especially on the upper body. However, I'm also concerned about losing explosiveness if I have too much weight up top...what's a good balance and what areas should I work on for my upperbody?

Speed and explosivness comes from the hips and legs. Frankly speaking as a basketball player, you will need to develop your leg strength and endurance, as well as back strength. As for adding size, send me a PM, we can talk about it.

criticerz · 09-30-2007, 10:47 PM

I'm a volleyball player. Libero position. I think I need to get a lot quicker? Any recommendations for this?

Also, I would like to get better at hitting (I know liberos don't hit, but I'd like to get better at it still). Any other tips for this?

Thanks in advance.

crazycanuck7901 · 09-30-2007, 10:51 PM

Quote:

Originally Posted by criticerz

I'm a volleyball player. Libero position. I think I need to get a lot quicker? Any recommendations for this?

Also, I would like to get better at hitting (I know liberos don't hit, but I'd like to get better at it still). Any other tips for this?

Thanks in advance.

Well there are lots of drills and things you can do. You need to work on your vertical for hitting. The higher you can get, the more room you have to strike. As for libero, you require alot of lateral movement. You should consider doing alot of plyometrics, and lateral training.

criticerz · 09-30-2007, 10:55 PM

Quote:

Originally Posted by crazycanuck7901

Well there are lots of drills and things you can do. You need to work on your vertical for hitting. The higher you can get, the more room you have to strike. As for libero, you require alot of lateral movement. You should consider doing alot of plyometrics, and lateral training.

Is there any site or article you can point me to that I can read?

Season starts in about 3 months so I have some time to get better. My main goal is to make it to varsity this season since I am a sophomore.

One problem is, right now, I gotta do exercises out of the court. Meaning, I don't have a court to practice in right now. So I have to basically get better, without playing, which sounds really hard for me.

crazycanuck7901 · 09-30-2007, 11:14 PM

Quote:

Originally Posted by criticerz

Is there any site or article you can point me to that I can read?

Season starts in about 3 months so I have some time to get better. My main goal is to make it to varsity this season since I am a sophomore.

One problem is, right now, I gotta do exercises out of the court. Meaning, I don't have a court to practice in right now. So I have to basically get better, without playing, which sounds really hard for me.

Ah, no excuses now! You can get better just from hard work and being dedicated etc etc etc. Honestly alot of drills you can do without a court, just as long as you have some room with a couple buddies to work on bumps and sets. Alot of drills can be done in a racquetball court. I know a variety of drills you can do, with minimal space and equipment. Do you have a gym to train at?

criticerz · 10-01-2007, 02:35 PM

Quote:

Originally Posted by crazycanuck7901

Ah, no excuses now! You can get better just from hard work and being dedicated etc etc etc. Honestly alot of drills you can do without a court, just as long as you have some room with a couple buddies to work on bumps and sets. Alot of drills can be done in a racquetball court. I know a variety of drills you can do, with minimal space and equipment. Do you have a gym to train at?

Yes I do, but I don't think they will be too happy if I started playing volleyball in the racquetball courts.. haha.

crazycanuck7901 · 10-01-2007, 11:05 PM

Quote:

Originally Posted by criticerz

Yes I do, but I don't think they will be too happy if I started playing volleyball in the racquetball courts.. haha.

Well as long as no one wants to play, play. You can reserve it for an hour and do what you want. As long as you don't damage the facility that is lol.

AdamH_AU · 10-02-2007, 03:47 AM

Hey guys,

I am 17 nearly 18 and i am really thin and fairly tall and i need to gain some weight for next soccer season as i am a goalkeeper and i may be playing in a top senior division. Basically i just want to gain some upper body weight and abit more muscle. I am 188cm and weigh about 71 KG.

I have whey protein and i am willing to lift some weights at home regularly i was just wondering what would be the best way to gain some weight and muscle and keep it on, i have a very fast metabolism and excersize daily so weight for me never has been a problem, only gaining it.

Also if i do have to lift weights can i get a simple routine i can work on, what size weights and how long i should stay on them before i upgrade etc etc the soccer season starts in 6 months.

Much appreciated.

JJWILLIA · 10-02-2007, 10:02 AM

Do you have anything on 400m track workouts? I havent run officially in a track meet for nearly 1.5 years now. Im 19 and Im going to run unnattached this winter season. I have been lifting legs consistently from July and also Biking (I go on bike rides for 12 miles which takes about 40 mins). I usually bike 2 times a week and then run 4x a week for about 3 miles in around 20 minutes (6:50 mile pace). I have upped my training so legs I usually hit 2x a week on Mondays and Fridays. I then bike on Weds and Saturdays. My season will start around the beginning of December but I want to hit my peak around the end of January/February. I want to be running in the high 51's low 52 seconds range. My question being since upping my leg workouts I cannot seem to run as well (I also have a cold now) but my legs are more tired. What can I do to counter balance this so I can continue without burning myself out?

Also here is an example of my leg workout:
-Seated Calf raise 5 sets at various weights
-Leg Extension 5 sets at 100lbs
-Wall Sits 5 sets for minute
-Leg Curl 5 sets at 75lbs (my hammy was injured so I keep the weight lower)
-Standing 1 leg calf raise 3 sets 10,20,25 lbs.

crazycanuck7901 · 10-02-2007, 05:42 PM

Quote:

Originally Posted by JJWILLIA

Do you have anything on 400m track workouts? I havent run officially in a track meet for nearly 1.5 years now. Im 19 and Im going to run unnattached this winter season. I have been lifting legs consistently from July and also Biking (I go on bike rides for 12 miles which takes about 40 mins). I usually bike 2 times a week and then run 4x a week for about 3 miles in around 20 minutes (6:50 mile pace). I have upped my training so legs I usually hit 2x a week on Mondays and Fridays. I then bike on Weds and Saturdays. My season will start around the beginning of December but I want to hit my peak around the end of January/February. I want to be running in the high 51's low 52 seconds range. My question being since upping my leg workouts I cannot seem to run as well (I also have a cold now) but my legs are more tired. What can I do to counter balance this so I can continue without burning myself out?

Also here is an example of my leg workout:
-Seated Calf raise 5 sets at various weights
-Leg Extension 5 sets at 100lbs
-Wall Sits 5 sets for minute
-Leg Curl 5 sets at 75lbs (my hammy was injured so I keep the weight lower)
-Standing 1 leg calf raise 3 sets 10,20,25 lbs.

I wouldn't say that you have a heavy leg workout. It is more likely when you do it as to when you have your sprints. Id make legs on Sunday or Monday, given how most running weeks go with sprints on usually Wednesdays. Do you not incorporate any squats (back, front, zercher, box and dead squats)? What about explosive lifts such as cleans. And honestly from an athletic standpoint get off the leg curl machine and start doing some RDL's instead.

JJWILLIA · 10-02-2007, 07:20 PM

I'm kinda slowly working my way back so I can do squats. I really hurt my hammy bad this summer doing lunges or squatting. What is and RDL? Again I appreciate the comments. Thanks

AdamH_AU · 10-03-2007, 01:27 AM

Hey guys,
hey crazycanuk.

I am 17 nearly 18 and i am really thin and fairly tall and i need to gain some weight for next soccer season as i am a goalkeeper and i may be playing in a top senior division. Basically i just want to gain some upper body weight and abit more muscle. I am 188cm and weigh about 71 KG.

I have whey protein and i am willing to lift some weights at home regularly i was just wondering what would be the best way to gain some weight and muscle and keep it on, i have a very fast metabolism and excersize daily so weight for me never has been a problem, only gaining it.

Also if i do have to lift weights can i get a simple routine i can work on, what size weights and how long i should stay on them before i upgrade etc etc the soccer season starts in 6 months.

Much appreciated.

crazycanuck7901 · 10-03-2007, 08:48 AM

Quote:

Originally Posted by AdamH_AU

Hey guys,
hey crazycanuk.

I am 17 nearly 18 and i am really thin and fairly tall and i need to gain some weight for next soccer season as i am a goalkeeper and i may be playing in a top senior division. Basically i just want to gain some upper body weight and abit more muscle. I am 188cm and weigh about 71 KG.

I have whey protein and i am willing to lift some weights at home regularly i was just wondering what would be the best way to gain some weight and muscle and keep it on, i have a very fast metabolism and excersize daily so weight for me never has been a problem, only gaining it.

Also if i do have to lift weights can i get a simple routine i can work on, what size weights and how long i should stay on them before i upgrade etc etc the soccer season starts in 6 months.

Much appreciated.

If you wanna gain in size, you have to eat more. Plain and simple. I am working with a couple soccer players right now and have trained the 2006 NAIA Mens National Championship team (Graceland University). Overall its a 3 month cycle that I use with the program. Are you interested at all?

2KnockZ · 10-03-2007, 03:20 PM

Bump to this!!

crazycanuck7901 · 10-03-2007, 10:39 PM

Quote:

Originally Posted by JJWILLIA

I'm kinda slowly working my way back so I can do squats. I really hurt my hammy bad this summer doing lunges or squatting. What is and RDL? Again I appreciate the comments. Thanks

What did you do to your hammy and how long ago? What did you do for treatment/rehab?

Well just do the lunges and squats with just bodyweight or light DB's or just the bar or something. Just make sure that your form is on par. If you are not sure, just videp tape it and send the clip to me in my personal email crazycanuck7901@yahoo.com or put on youtube and post the link up here for me and others to check. I will discuss your technique then if you arent sure its good.

As for the RDL's (Romanian Deadlift) Its about 2/3 range of motion for a SLDL with a little more knee flexion.

AdamH_AU · 10-03-2007, 11:42 PM

Quote:

Originally Posted by crazycanuck7901

If you wanna gain in size, you have to eat more. Plain and simple. I am working with a couple soccer players right now and have trained the 2006 NAIA Mens National Championship team (Graceland University). Overall its a 3 month cycle that I use with the program. Are you interested at all?

Yea whats the cost and what does it involve?

crazycanuck7901 · 10-03-2007, 11:45 PM

Quote:

Originally Posted by AdamH_AU

Yea whats the cost and what does it involve?

Send me a PM to discuss that.

2KnockZ · 10-04-2007, 03:43 AM

Alright mate, just wanted to know if you can help me with my sprinting, I'm a returning 100m sprinter but haven't competed for 5 years, currently 19 years of age.

The place I'm currently training at seems to focus alot on short recovery training and alot of speed endurance e.g. 150, 200, 300 and 400m with at the most 2 minutes rest in between 300 and 400's but somehow feel my main priority is to get my speed back up to scratch. How do you propose I do this because I don't think the current training regime is working. Also I'm implementing snatches and cleans as part of my explosive training but the traditional lifts which I use to use when I was building up size, how should I go about them, like should I rotate when I do speed reps and when I do max strength work and how often?

Oh and I've upped my 100m speed from 12.3 in May, which is when I first started up track again, to 11.51 but I think it's probably due to the fact I'm weighing in at 76 kilos instead of 96 kilos.

Sorry for so many questions at once, just a desperate guy in need of answers from an expert! lol

itsmike428 · 10-04-2007, 06:10 PM

Hey man, your thread kick ass just letting you know lol.

But yeah, I got a work out from Farzmark (sp?) a while back (june-july) and it went great until I had a real bad ankle sprain during the ending of august.

But anyways some quick info, I'm a sprinter/long jumper (usually do the shorter sprints 55, 100, 200 but some times I'll run the 300 or 400).

But yeah, I haven't ran for a little over a month now. I won't start running until the week after next, (October 15th - first day back).

So yeah, I'm wondering what should I be doing? My winter season starts on November 12th, so that gives me a month to get ready. (I know I can't get A LOT faster in a month but I still want an edge before my season begins).

What should I be doing, should I continue to do the work out Farzmark gave me, it went like this-

Monday: 3 x 10, 3 x 30, 3x60 (full recovery)
Tuesday: Run 200, Jog 200 (for about 1 - 1.5 miles total)
Wednesday: A ladder up to 250 or 3x150, 3x250 (both ladder and this full out sprints and full recovery)
Thursday: Active recovery, 400s 60%-70% pace
Friday: Uphill and downhill sprints

All with warm ups, drills, striders (100m run with good form), and polymetrics on days that I should do them.

Should I go back to that work out or should I focus on more of building a base since I'm just coming off an injury?

Like what should I be doing (it'd be great if you could give me a work out to do 4 weeks before the season begins).

For when we start the season, we do a lot of building a base sorta of work outs. Till like 3 - 4 weeks later we start doing more sprint oriented work outs and such.

Thanks a lot man!

btw I don't know if you needed this or not, but everytime I ask some one for a track advice on work outs they want me to tell them what times I run. So it gives them a general idea of how much advance or not advance of a sprinter I am lol.

here are my prs (heading into junior year):
55m - 6.96
100m - 12.56 (w/ quad injury)
200m - 25.50 (w/ quad injury)
Long Jump - 18'5.5" (w/ quad injury)

The reason I said it was with a quad injury is because I'm pretty sure I could have broke my prs in the spring if I didn't have the injury (I did so in the summer). But yeah THANKS A LOT MAN!

crazycanuck7901 · 10-04-2007, 09:08 PM

Quote:

Originally Posted by itsmike428

Hey man, your thread kick ass just letting you know lol.

But yeah, I got a work out from Farzmark (sp?) a while back (june-july) and it went great until I had a real bad ankle sprain during the ending of august.

But anyways some quick info, I'm a sprinter/long jumper (usually do the shorter sprints 55, 100, 200 but some times I'll run the 300 or 400).

But yeah, I haven't ran for a little over a month now. I won't start running until the week after next, (October 15th - first day back).

So yeah, I'm wondering what should I be doing? My winter season starts on November 12th, so that gives me a month to get ready. (I know I can't get A LOT faster in a month but I still want an edge before my season begins).

What should I be doing, should I continue to do the work out Farzmark gave me, it went like this-

Monday: 3 x 10, 3 x 30, 3x60 (full recovery)
Tuesday: Run 200, Jog 200 (for about 1 - 1.5 miles total)
Wednesday: A ladder up to 250 or 3x150, 3x250 (both ladder and this full out sprints and full recovery)
Thursday: Active recovery, 400s 60%-70% pace
Friday: Uphill and downhill sprints

All with warm ups, drills, striders (100m run with good form), and polymetrics on days that I should do them.

Should I go back to that work out or should I focus on more of building a base since I'm just coming off an injury?

Like what should I be doing (it'd be great if you could give me a work out to do 4 weeks before the season begins).

For when we start the season, we do a lot of building a base sorta of work outs. Till like 3 - 4 weeks later we start doing more sprint oriented work outs and such.

Thanks a lot man!

btw I don't know if you needed this or not, but everytime I ask some one for a track advice on work outs they want me to tell them what times I run. So it gives them a general idea of how much advance or not advance of a sprinter I am lol.

here are my prs (heading into junior year):
55m - 6.96
100m - 12.56 (w/ quad injury)
200m - 25.50 (w/ quad injury)
Long Jump - 18'5.5" (w/ quad injury)

The reason I said it was with a quad injury is because I'm pretty sure I could have broke my prs in the spring if I didn't have the injury (I did so in the summer). But yeah THANKS A LOT MAN!

Id say focus on when your first race will likely be. Season may start then, but you may wait a couple more weeks before racing. I would spend about 2-3 weeks on a base, just to make sure that your conditioning is back. Maybe later in the 2nd week or early in the 3rd you can try fartleks, just moderate pace sprints. If after a week or two, you could just for the sake of doing is it doing some light lateral work and agility, just to test the ankle. Then if that works out, high intensity agility workouts, then back to your speed workouts.

crazycanuck7901 · 10-04-2007, 09:32 PM

Quote:

Originally Posted by 2KnockZ

Alright mate, just wanted to know if you can help me with my sprinting, I'm a returning 100m sprinter but haven't competed for 5 years, currently 19 years of age.

The place I'm currently training at seems to focus alot on short recovery training and alot of speed endurance e.g. 150, 200, 300 and 400m with at the most 2 minutes rest in between 300 and 400's but somehow feel my main priority is to get my speed back up to scratch. How do you propose I do this because I don't think the current training regime is working. Also I'm implementing snatches and cleans as part of my explosive training but the traditional lifts which I use to use when I was building up size, how should I go about them, like should I rotate when I do speed reps and when I do max strength work and how often?

Oh and I've upped my 100m speed from 12.3 in May, which is when I first started up track again, to 11.51 but I think it's probably due to the fact I'm weighing in at 76 kilos instead of 96 kilos.

Sorry for so many questions at once, just a desperate guy in need of answers from an expert! lol

Well I think that you don't have enough recovery time number one. You should have full recovery between all sprints. Yes I bet your increased speed had allot to do with your losing 45 pounds. You need to add Olympic lifts to your routine, add variations of the squat. have someone video tape your form on all phases from start to finish, including the whole 100m. Your start is the most crucial part in the 100m, as once you have hit 60-70m, acceleration stops and deceleration starts.

itsmike428 · 10-06-2007, 08:05 AM

Quote:

Originally Posted by crazycanuck7901

Id say focus on when your first race will likely be. Season may start then, but you may wait a couple more weeks before racing. I would spend about 2-3 weeks on a base, just to make sure that your conditioning is back. Maybe later in the 2nd week or early in the 3rd you can try fartleks, just moderate pace sprints. If after a week or two, you could just for the sake of doing is it doing some light lateral work and agility, just to test the ankle. Then if that works out, high intensity agility workouts, then back to your speed workouts.

Thanks, yeah our first race isn't till like 2nd week of December or so? But yeah, with the 4 weeks I have I'll probably do base work and maybe 4th week go back to light sprinting. Becuase when the season starts for us, our coach makes us to base work for about 2-3 weeks.

What would be a good work out for base work, (like mon.-fri.)? Like if you can give me a weeks work out, I can understand what I need to do and can alter it when I need to. Like when I think base work, its like 9 x 200s, 3 mile runs, etc..

blah-de-blah · 10-06-2007, 09:51 PM

so sorry if someones asked this already, but there are about 20 pages of info

anyhow I'm a soccer player and I'm really good at short quick bursts (not to sound cocky...), but I'm thin (which is probably why my acceleration is so high). I'm trying to build up my muscular body but theres so much running involved in soccer that all this cardio really prevents me from being able to gain much mass and thus muscle. So my questions are:

1. How can I keep my fitness up and still do a lot of cardio whilst still gaining muscle/mass?
2. How can I maintain those really quick bursts of speed whilst putting on all this mass (cause of course more mass means slower acceleration)

What do you suggest?

thanks!

crazycanuck7901 · 10-06-2007, 10:57 PM

Quote:

Originally Posted by itsmike428

Thanks, yeah our first race isn't till like 2nd week of December or so? But yeah, with the 4 weeks I have I'll probably do base work and maybe 4th week go back to light sprinting. Becuase when the season starts for us, our coach makes us to base work for about 2-3 weeks.

What would be a good work out for base work, (like mon.-fri.)? Like if you can give me a weeks work out, I can understand what I need to do and can alter it when I need to. Like when I think base work, its like 9 x 200s, 3 mile runs, etc..

Base work, just miles, and getting into fartleks etc.

crazycanuck7901 · 10-06-2007, 11:01 PM

Quote:

Originally Posted by blah-de-blah

so sorry if someones asked this already, but there are about 20 pages of info

anyhow I'm a soccer player and I'm really good at short quick bursts (not to sound cocky...), but I'm thin (which is probably why my acceleration is so high). I'm trying to build up my muscular body but theres so much running involved in soccer that all this cardio really prevents me from being able to gain much mass and thus muscle. So my questions are:

1. How can I keep my fitness up and still do a lot of cardio whilst still gaining muscle/mass?
2. How can I maintain those really quick bursts of speed whilst putting on all this mass (cause of course more mass means slower acceleration)

What do you suggest?

thanks!

Eat more. Period.

Secondly, if you are in season don't worry too much about gaining. If you are out of season, if you play indoor league that should suffice and you should then consider more lifting, more eating.

EAT MORE.

heardy10 · 10-07-2007, 12:24 PM

whats the best type of weightlifting program to gain speed? i know plyo's are important, and i incorporate those into my schedule but when i hit the weights, what's a good start?

RavenStorm · 10-07-2007, 01:32 PM

I'm looking into doing sprint work to get a bit faster and for general cardio.

How many sets, distance of sprint, how fast should I go etc?

2KnockZ · 10-07-2007, 03:15 PM

Quote:

Originally Posted by crazycanuck7901

Well I think that you don't have enough recovery time number one. You should have full recovery between all sprints. Yes I bet your increased speed had allot to do with your losing 45 pounds. You need to add Olympic lifts to your routine, add variations of the squat. have someone video tape your form on all phases from start to finish, including the whole 100m. Your start is the most crucial part in the 100m, as once you have hit 60-70m, acceleration stops and deceleration starts.

okay I've increased my recovery times this week, felt alot better after training atleast no soreness. The only thing is I also asked how often I should rotate my my weight sessions from max speed to max weight sessions? I currently do my snatches and cleans at the start and end of the week (Friday is my last training day) but I'm confused as to exactly what type of training cycle I should start?
And I will get around to doing that soon enough, once I can afford a digi-camcorder haha! Your helps been top class though, thanks

windofchange · 10-07-2007, 04:07 PM

what kind of training would you suggest for a life long wrestler who is now going to play winger in rugby?

thanks in advance

crazycanuck7901 · 10-07-2007, 04:48 PM

Quote:

Originally Posted by heardy10

whats the best type of weightlifting program to gain speed? i know plyo's are important, and i incorporate those into my schedule but when i hit the weights, what's a good start?

explosive lifting. Olympic lifts. But in order to get faster, you have to do the speedwork. No amount of just lifting will make you faster. You must do speedwork as your number one focus if thats your goal.