Let me help you with your sports performance

[DanielSickCunt]

To build power for football, would you recommend hex bar deadlifts or straight bar?

asdasd

[DanielSickCunt]

I have question regarding hip injury. I shattered the head of my femur off due to horse riding accident had metal plate put in but has now been taken out. Currently I have a very weak core due to the injury and I get a lot of pain in my hip due to the muscles surrounding my hip do not activate.

Question is what strengthening exercises can I do to activate my hip muscles??

Age is 32, current fitness level not very fit.

sdasdsa

[DanielSickCunt]

Man you need a new gym! That really sucks, theres no place you can train with bumper plates? If you cant do cleans and snatches you will definitely need to work with bands and focus a lot on dynamic work. For now lets use snatch grip deads as an accessory to the deadlift.

1rm of Deadlift Squat Bench unless you already know them from recent test or have a working max you are working with.

asdasd

[lukaWanaBBIg]

Strength and Conditioning Specialist certification and Exercise Science degree will be obtained in the spring so send me your questions so I can help you, your questions will help me prepare for my certification exam. I have worked as a high school strength and conditioning coach for football and played college athletics.


Ask away. Please be specific on your sport, age, stats, goals and training/nutrition habits.

Thai boxing,18,76 kg 178 cm,105 kg bench,140 kg squat,150 kg deadliftx3,i train 4 times a week thai boxing and eat a lot 90% clean sometimes things like pizza,sweet only fruit

[konyy]

I play hockey and Im looking to improve my anaerobic threshold, any help?

[y0lked]

Thai boxing,18,76 kg 178 cm,105 kg bench,140 kg squat,150 kg deadliftx3,i train 4 times a week thai boxing and eat a lot 90% clean sometimes things like pizza,sweet only fruit

I would say if you added a full body workout 1x per week to your boxing you could make some gains and also not inhibit your training recovery. Since boxing is a year round sport we dont want lifting to mess with your ability to preform in the ring.

I play hockey and Im looking to improve my anaerobic threshold, any help?

Arent you in In-Season? Improving your aerobic capacity and endurance can/should only be done in the off season. If youre in off season we can definitely formulate a plan.

[WB20]

Thanks for all this! I made a thread on the forum you posted on here. I will be trying my best work hard and push myself!

[y0lked]

Thanks for all this! I made a thread on the forum you posted on here. I will be trying my best work hard and push myself!

Gotcha!

[Jake422]

I race motocross and also enduro races and am looking to incease my endurance on the bike the problem im having is trying to put together a solid gym routine as i do shift work that has me working 3 12 hour days then 4 off work because of this im struggling to find a routine that would fit in around my work schedule. Oh and my job is a fairly physical jobs. Thanks for any help

[y0lked]

I race motocross and also enduro races and am looking to incease my endurance on the bike the problem im having is trying to put together a solid gym routine as i do shift work that has me working 3 12 hour days then 4 off work because of this im struggling to find a routine that would fit in around my work schedule. Oh and my job is a fairly physical jobs. Thanks for any help

Try my upper/lower workout and just do all four days in a row and see how the recovery is. You should be able to recover well since you have 4 days straight off except dont do any tricep or bicep work untill your last workout that way you can keep up with the main lifts.
The first lifts in the workout use a rep scheme: 5x9 @ 67.5% 1rm, 5x5 @82.5% 1rm, 7x3 @ 87.5

[Jake422]

Awsome ill give it a try thanks

[RadialDevial]

I want to get better at competitive armwrestling, I haven't started lifting yet so would it be better to do specifics for armwrestlng after a beginner routine? I know armwrestling isnt a popular sport such as powerlifting so there isn't much research that went into it but what style of training would be best to excel at this. I was thinking of a heavy, medium and light day. What about bulgarian style training incorporated into the main armwresling exercises? Thanks in advance.

[y0lked]

I want to get better at competitive armwrestling, I haven't started lifting yet so would it be better to do specifics for armwrestlng after a beginner routine? I know armwrestling isnt a popular sport such as powerlifting so there isn't much research that went into it but what style of training would be best to excel at this. I was thinking of a heavy, medium and light day. What about bulgarian style training incorporated into the main armwresling exercises? Thanks in advance.

lol man this is completely out of my ball park. I would find another outlet for information on this. If you want help with the biomechanics of the armwrestle let me know I can help you with that. However, as for training, Im sure that it is very specific to the forearm flexors, internal rotators of the shoulder and the core for leverage.

[Kreytus]

5 ac joint separations, fractured wrist, torn tendon in wrist, osteoarthritis in both knees, weak left hip. aka I'm a mess :P. Wanting to work on explosivity (sp?) and quicker feet but it's hard with the bad knees. Any suggestions?

[y0lked]

5 ac joint separations, fractured wrist, torn tendon in wrist, osteoarthritis in both knees, weak left hip. aka I'm a mess :P. Wanting to work on explosivity (sp?) and quicker feet but it's hard with the bad knees. Any suggestions?

With that many injuries I hate to say it but explosive exercises puts you at risk for more injuries. I would advise against it but if you want quicker feet then do agility training that involves a reaction time.

[Minkster123]

Currently 14 years old, out of season (soccer). 5'1, 97lbs overall want to just get more explosive but also want to work on endurance as well. Currently on Babylovers's SS, going around 3 times a week. What would you recommend?

[Dljohnson0]

I'm currently a collegiate basketball player and during my off season I want to increase my vert, quickness, and overall strength. My problem is, j operate best on a strict, laid out program, and I can't really find one anywhere. I can dedicate any amount of time, as well as time needed for cardio. Any advice?

[y0lked]

Currently 14 years old, out of season (soccer). 5'1, 97lbs overall want to just get more explosive but also want to work on endurance as well. Currently on Babylovers's SS, going around 3 times a week. What would you recommend?

Work on increasing the weight you can do on your squat and deadlift with 10 reps. Please emphasize form, get videos and post them here as well as research squatting mechanics etc.
Eat as many carbs as you can, youre in off season you should be trying to increase your work capacity (strength lifts) as well as your type 11x fiber capacity. Youre young so you dont need to train for endurance year round. The off season is when you increase strength and muscle size. When you get to preseason we can work on increasing your mitochondrial density in type I and type 11x fibers, as well as increasing your lactate threshold. If you do any conditioning right now with the weight training, do 2 minute (damn near all out) sprints.

I'm currently a collegiate basketball player and during my off season I want to increase my vert, quickness, and overall strength. My problem is, j operate best on a strict, laid out program, and I can't really find one anywhere. I can dedicate any amount of time, as well as time needed for cardio. Any advice?

I would love to put together a training plan for you. Youre in season right now correct? Are you playing or red shirting? What is your training routine right now (on court BB stuff)?

[ZDesigns]

I wrestle 113lbs but I walk at around 119-122lbs. I want to be able to gain as much strength as possible without going over 128lbs. I'm currently at around 8-9% body fat. I want to get bigger and stronger but still be able to wrestle 113lbs next year. Trying to focus on upper body workouts.

Current max bench - 125
Current max squat - 245
Current max hex-bar deadlift - 275
Current max powerclean - 125

Any ways I could gain as much strength as possible?
Also, any tips on cutting weight for weigh ins? I've never cut more than 10lbs yet.

[y0lked]

I wrestle 113lbs but I walk at around 119-122lbs. I want to be able to gain as much strength as possible without going over 128lbs. I'm currently at around 8-9% body fat. I want to get bigger and stronger but still be able to wrestle 113lbs next year. Trying to focus on upper body workouts.

Current max bench - 125
Current max squat - 245
Current max hex-bar deadlift - 275
Current max powerclean - 125

Any ways I could gain as much strength as possible?
Also, any tips on cutting weight for weigh ins? I've never cut more than 10lbs yet.

Dang, thats tough! 113lbs is very very light! Is there any way you can jump up a weight class? That doesnt sound healthy If your body is growing and you try to calorie restrict yourself and cut down for weigh ins. Youre only 15! There was a recent study done looking at olympic wrestlers and they saw a remarkable increase in fat storing genes compared to the average population due to weight cutting.

If I were your parent I would suggest you get as big and strong as possible even if it meant going up a weight class or two. You will be more healthy at your age as well as in the future. By trying to stay at a lower weight class you will restrict your potential in the future.

You might be able to put on a tad bit of strength because youre young but not if youre eating a deficit. I strongly urge you to forgo thinking about your weight class and just take care of your body. If you train and eat well your body will develop to its natural weight and you will be a much better wrestler when you get to your senior year which is where scholarships are given out (assuming you want to go as far as you can in wrestling). Let me know if you would like to proceed, I will send you a strength program and diet calculations.

[gamingathlete]

Been playing soccer my whole life. Have been dealing with Osgood's Schlatter for 2 years now, and at the moment It's really bad. I can squat, deadlift etc with heavy weight without ANY pain, but I cannot run/jump at all for decent periods of time without pain. This is obviously really bad for a soccer player. My physiotherapist recommends i keep trying to strengthen my legs and avoid any painful activity.
Any thoughts on this?
Edit: 14 btw.

[ZDesigns]

Dang, thats tough! 113lbs is very very light! Is there any way you can jump up a weight class? That doesnt sound healthy If your body is growing and you try to calorie restrict yourself and cut down for weigh ins. Youre only 15! There was a recent study done looking at olympic wrestlers and they saw a remarkable increase in fat storing genes compared to the average population due to weight cutting.

If I were your parent I would suggest you get as big and strong as possible even if it meant going up a weight class or two. You will be more healthy at your age as well as in the future. By trying to stay at a lower weight class you will restrict your potential in the future.

You might be able to put on a tad bit of strength because youre young but not if youre eating a deficit. I strongly urge you to forgo thinking about your weight class and just take care of your body. If you train and eat well your body will develop to its natural weight and you will be a much better wrestler when you get to your senior year which is where scholarships are given out (assuming you want to go as far as you can in wrestling). Let me know if you would like to proceed, I will send you a strength program and diet calculations.

I'm going to be going 120lbs (122lbs considering the allowance) for most of the season next year, I just need to hit 113 once for state. By the way, it's 115lbs considering the 2lb allowance we get. I honestly have little to no problem cutting weight and I'm not even worried about it for next year. I'm bloated up to 123 right now. I just want to get bigger, maybe up to around 130. If it's too hard to cut down to 115, I guess I'll bump up a weight class. Anyways, thanks for the recommendations I guess. Also I'd love the strength program!

[Jake566]

Could some one help me structure a strength and conditioning program together for basketball. I have from May 1st till September 1st to train before my season starts.
I would like to increase my vertical, speed, strength and just overall athleticism.
I was thinking of doing something similar to this,

WS4SB3

Monday - ME lower, Aerobic swim 30-45 mins
Tuesday - Rep upper, basketball practice
Wednesday - Rest
Thursday - DE lower
Friday - ME upper, basketball practice
Saturday- Rest
Sunday - basketball practice

(I can not change the basketball days)

Current stats
weight 76kg
vertical 35inches
deadlift 200kg
squat 150kg
bench 100kg

[y0lked]

Been playing soccer my whole life. Have been dealing with Osgood's Schlatter for 2 years now, and at the moment It's really bad. I can squat, deadlift etc with heavy weight without ANY pain, but I cannot run/jump at all for decent periods of time without pain. This is obviously really bad for a soccer player. My physiotherapist recommends i keep trying to strengthen my legs and avoid any painful activity.
Any thoughts on this?
Edit: 14 btw.

Unfortunately I dont have any experience with your condition. However, I see that it is a common one in adolescence and that it usually goes away on its own. I would do some more research on strategies for relief so that you can condition regularly.

As for the strength training, a basic beginners program would serve you well. I advocate novice lifters to start with 10 reps on the bench, squat, deadlift and press. The starting strength one is all that you need. Follow the linear progression pattern (adding 5lbs to upper lifts and 10 to lower lifts) and make sure to deload (take 15lbs off upper lifts, and 25 off lower lifts) every 8 weeks. Post a video of your squat and deadlift technique and we will start from there.

[y0lked]

I'm going to be going 120lbs (122lbs considering the allowance) for most of the season next year, I just need to hit 113 once for state. By the way, it's 115lbs considering the 2lb allowance we get. I honestly have little to no problem cutting weight and I'm not even worried about it for next year. I'm bloated up to 123 right now. I just want to get bigger, maybe up to around 130. If it's too hard to cut down to 115, I guess I'll bump up a weight class. Anyways, thanks for the recommendations I guess. Also I'd love the strength program!

PMd

Could some one help me structure a strength and conditioning program together for basketball. I have from May 1st till September 1st to train before my season starts.
I would like to increase my vertical, speed, strength and just overall athleticism.
I was thinking of doing something similar to this,

PMd

[KiwiJames]

5 ac joint separations, fractured wrist, torn tendon in wrist, osteoarthritis in both knees, weak left hip. aka I'm a mess :P. Wanting to work on explosivity (sp?) and quicker feet but it's hard with the bad knees. Any suggestions?

Try something like this Kreytus in the pool Pool Plyometrics

[Karlthelifter]

I'm a HS jumper athlete in track. Did it last year but for the past 4 years I've done CC running, nordic skiing, and track long distance till I switched to jumps last year and did really well.

Nordic ended a few weeks ago and I got a gym membership finally. Past 2 weeks were spent on SL 5x5 and my lifts now are (and still rising. Haven't failed yet *crosses fingers*):

Squat: 145x5x5
Bench: 110x5x5
OHP: 65x5x5
DL: 155x5x5
Row: 105x5x5

Im gonna keep on stronglifts through the whole season and summer now, but I'm wondering what sort of explosive work you recommend to improve at track. I have 2 weeks left till the season starts so should I just keep focusing on strength and do the explosive work when the season actually rolls around or should I begin explosive training now? I'm specifically focusing on triple jump and high jump.

[CheshCC]

I'm a boxer and currently looking to slowly make my way down to my fighting weight of 68kg, currently sitting at 72kg. Eating well and the weight seems to be dropping slowly. I box 3 times a week (Monday/Wednesday-Sparring/Thursday) and train in a gym Tuesday and Friday. Tuesdays tend to be sprinting/Leg workout and Fridays I do a full body landmine workout. On a Sunday I usually run 4 miles as a recovery run.

Do you think I could adapt any of my current schedule to aid with the weight loss?

[y0lked]

I'm a HS jumper athlete in track. Did it last year but for the past 4 years I've done CC running, nordic skiing, and track long distance till I switched to jumps last year and did really well.

Nordic ended a few weeks ago and I got a gym membership finally. Past 2 weeks were spent on SL 5x5 and my lifts now are (and still rising. Haven't failed yet *crosses fingers*):

Squat: 145x5x5
Bench: 110x5x5
OHP: 65x5x5
DL: 155x5x5
Row: 105x5x5

Im gonna keep on stronglifts through the whole season and summer now, but I'm wondering what sort of explosive work you recommend to improve at track. I have 2 weeks left till the season starts so should I just keep focusing on strength and do the explosive work when the season actually rolls around or should I begin explosive training now? I'm specifically focusing on triple jump and high jump.

Thats quite the transformation of sport. Nordic skiiers are known to have some of the highest mitochondrial density and VO2maxes in the world (higher than marathon runners). Hopefully youre sticking to either jumping OR the endurance running/skiing.

Im assuming youre sticking to the jumping since thats what youre training for right now. Stay with the strong lifts for now but be agressive with the progression!! Add 10lbs for lower body lifts and 5 for upper every single week. If you reach failure its ok, your maxes are low. I would rather you be progressing with sets of 10 reps but since youre already on 5x5 just stick with it and add weight weekly.

Dont worry about explosive exercises right now, you just need to build up your base. Strength will translate into power later.

[y0lked]

I'm a boxer and currently looking to slowly make my way down to my fighting weight of 68kg, currently sitting at 72kg. Eating well and the weight seems to be dropping slowly. I box 3 times a week (Monday/Wednesday-Sparring/Thursday) and train in a gym Tuesday and Friday. Tuesdays tend to be sprinting/Leg workout and Fridays I do a full body landmine workout. On a Sunday I usually run 4 miles as a recovery run.

Do you think I could adapt any of my current schedule to aid with the weight loss?

Running 4 miles is not a recovery run lol but if you can keep your training volume this high and still get better as a boxer then im all for it. If your attack is to drop weight slowly then you should not loose more than .25-.5kg per week. Anything higher than that and your performance will get jeopardized.

Can you post your diet? Can you tell me what your weight has been every week? How do you feel when you are boxing, do you feel recovered or fatigued?