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05-25-2010, 09:27 PM #5251
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05-25-2010, 09:58 PM #5252
They're generally referring to more advanced plyometrics like depth jumps and single leg jumps and bounds.
If you want to improve vertical jump but have poor strength levels (less than 1.5x BW squat), you should focus most your attention on strength training, but still do some more basic plyometric drills (e.g. ricochet jumps, on-box jumps, squat jumps etc.) to improve RFD (explosive power) and/or maintain/improve movement efficiency.strengthreview.net
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05-25-2010, 11:55 PM #5253
What is a good vert and 40 time .
I am 15 6'1" 240lbs. I went and got evaluated and had a 26" vert and ran a 5.45 40. The guy said I did alot of things wrongs especially on take off and not moving arms right. My 10 yrd was 1.70 and 20 yrd was 3.2. Iam just starting a training program to fix issues . My questions is what kind of gains are realisitc for me to expect over summer. Thanks
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05-26-2010, 06:34 AM #5254
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05-26-2010, 07:47 AM #5255
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05-26-2010, 09:43 AM #5256
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05-26-2010, 10:03 AM #5257
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05-26-2010, 11:37 AM #5258
I'm starting college after the summer and talked to some of the coaches about walking on. They said I had a good skill set to build on but needed to work and my size and jumping. I started the VJB and also put together a workout plan as follows:
Sun:Off
Mon:Shoulders/Triceps...Plyometrics
Tue:Off
Wed:Legs...Plyometrics
Thur:Chest
Fri: Off
Sat: Back/Biceps...Plyometrics
I guess my question would be is this too much? I tried my legs after plyo and was TOAST! Could I just do and upper/lower body split with the plyo and still gain size? Or cut back on something?
Thanks for any help and advice.Results=YOUR determination, not others info
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05-26-2010, 11:40 AM #5259
I'm starting college after the summer and talked to some of the coaches about walking on. They said I had a good skill set to build on but needed to work and my size and jumping. I started the VJB and also put together a workout plan as follows:
Sun:Off
Mon:Shoulders/Triceps...Plyometrics
Tue:Off
Wed:Legs...Plyometrics
Thur:Chest
Fri: Off
Sat: Back/Biceps...Plyometrics
I guess my question would be is this too much? I tried my legs after plyo and was TOAST! Could I just do and upper/lower body split with the plyo and still gain size? Or cut back on something?
Thanks for any help and advice.Results=YOUR determination, not others info
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05-26-2010, 01:01 PM #5260
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05-26-2010, 03:39 PM #5261
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05-26-2010, 04:42 PM #5262
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05-26-2010, 05:55 PM #5263
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05-26-2010, 06:12 PM #5264
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05-26-2010, 07:28 PM #5265
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05-26-2010, 07:38 PM #5266
- Join Date: Sep 2007
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05-26-2010, 08:19 PM #5267
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I understand if it's a quick crash ball as part of an intricately-worked multi-phase set play, but expecting the 12 to be able to make a linebreak (or whatever it was you were expecting) seems very unrealistic... Even then, you'd hope you'd have dummy runners in some form coming off the 10 so that the move isn't just completely telegraphed...
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05-26-2010, 11:03 PM #5268
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05-27-2010, 12:22 AM #5269
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- Location: United Kingdom (Great Britain)
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05-27-2010, 01:57 AM #5270
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05-27-2010, 03:09 AM #5271
Are you serious? Granted we're coming to the end of this phase as 12's are gradually becoming where the ball hits everytime... at least in welsh rugby. It used to be 13 would be your quick man whereas you'd have a big inside centre, there are still lots of big inside centres around that given thew crash ball continuously. Even if the 12 doesn't score he will most likely cross the gain line which is all you need from a crash ball. From 5 metres out there's no point in spreading it wide and 8 pick-up-and-go should be killed straight off with everyone so bunched for the scrum. Granted dummy runners can help but you don't need that if you rely on your inside centre being quick and strong (if they aren't they why are they a.) playing rugby b.) playing in the centre!)
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05-27-2010, 03:10 AM #5272
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05-27-2010, 03:34 AM #5273
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05-27-2010, 09:25 AM #5274
I think legs after plyo is a bit much. I typically do plyos on nonlifting or light lifting days. Also a lot depends on the volume you are using. Many people over do the plyos because they don't realize the damage that the exercises do to their muscles. I keep plyos to a just a couple of sets and just a few exercises and plenty of recovery. That makes sure that each rep is as explosive as possible and you want to do these exercises with max power/explosion.
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05-27-2010, 09:54 AM #5275
- Join Date: May 2010
- Location: Tacoma, Washington, United States
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my 2 cents
This is a really rough outline of what I do. I took some of my college football and track workouts and kind of combined them to make what I feel is one of the best workouts for power/speed/vertical improvement.
Monday - Olympic Lifts / Plyos / Upper Body Weight Circuit
Tuesday - Agility Drills / Short Acceleration Sprints w/Sled /
Wednesday - Plyos / Medicine Ball Circuit
Thursday - Longer Interval Sprints
Friday - Olympic Lifts / Plyos / Upper Body Weight Circuit
Saturday - Agility Drills / 110m Conditioning
My Stats
Vert - 46"
40 - 4.29 (laser timed)
Broad Jump - 11'9"
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05-27-2010, 11:39 AM #5276
Good Stuff!
Now that is a workout that looks like it will get you some good results! Which types of lifts are you doing for upper body. I am guessing that Olympics are Clean, Snatch, and anything else? What is the longest interval you run (400)? Sounds very good though. Is Sunday an off day or do you do active recovery? Sorry for all the questions, just curious.
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05-27-2010, 12:07 PM #5277
- Join Date: Mar 2007
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- Age: 38
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when my trinity team started playing this it worked, when i played at accies i didn't work, both teams have very good 12's for their respective league.......also when you play in a pack with a backrow that balls up to walk over scrums you start going to your 12.
whats your ideal play from a 5m scrum....push over? set strike move for the backs in the corner?, backrow move?people ask me how to train, and i answer "i look at what you do and then i do the exact oposite"
if your family was captured and you were told you needed to put 100 pounds onto your max squat within two months or your family would be executed, would you squat once per week? Something tells me that you'd start squatting every day
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05-27-2010, 12:16 PM #5278
Spin it. Let the fullback find the gap and insert. If he doesn't find it, the loose forwards are there to ruck or strike on 2nd phase.
If it's a little further out than 5 m, 8 man pick. 8 and flank run at fly half to try and draw in an extra defender. Exploit the overload in the backline.
Ultimately, it's more about the execution than it is the strategy, though a crap strategy certainly won't help you. It's rugby, not rocket surgery.Bravery and stupidity are often synonymous. So are cowardice and intelligence.
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05-27-2010, 12:30 PM #5279
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05-27-2010, 01:42 PM #5280
Here is a great video and game from the archives
It's the final of the 1996 Middlesex RU 7's tournament at Twickenham in front of over 60,000+ fans.
The Wigan Warriors rugby league team enter into the RU 7's tournament having never played the game before and beat all challengers to make the final against the London Wasps. Here is the game. The Wigan team contains greats like Offiah, a young Jason Robinson, Andy Farrell, Gary Connolly, Shaun Edwards and Kris Radlinski et al.
part2: http://www.youtube.com/watch?v=5aYbLrhhQ5c (if I embed it shows the score)
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