Shane Williams, King of the Wing!
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02-13-2010, 04:35 PM #4021
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02-13-2010, 04:55 PM #4022
- Join Date: Mar 2007
- Location: edinburgh, scotland, United Kingdom (Great Britain)
- Age: 38
- Posts: 1,724
- Rep Power: 1448
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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02-13-2010, 05:06 PM #4023
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02-13-2010, 06:35 PM #4024
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02-13-2010, 06:39 PM #4025
I would just make sure you are adding jumping to your workout. Those workouts are fine, but I wouldn't ONLY do a 5x5 workout or ws4sb, I would switch it up and keep your body on its toes.
Maybe instead of squats you should switch to box squats and focus on firing through each rep.3K+ ~Misc Jumpers Crew~
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CSCS/SAQ Performance Specialist
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02-13-2010, 07:02 PM #4026
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02-13-2010, 07:10 PM #4027
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02-13-2010, 07:34 PM #4028
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02-13-2010, 10:43 PM #4029
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02-14-2010, 01:11 AM #4030
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02-14-2010, 01:41 AM #4031
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02-14-2010, 01:41 AM #4032
I was willing Scotland to win yesterday, I felt sad for them that they lost but I just don't think they're realistically at a high enough level to hold out against the bigger teams. I think Wales did very well to come back and win, they played an aggressive and exciting last-ten-minutes of rugby.
However, I don't understand why Welsh fans were so happy about the win - barely beating Scotland isn't something to be happy about. I just don't think Wales are at a level where they can compete with bigger teams. If they are ever 12 points behind South Africa or New Zealand, they will have little hope of pulling the game back. Losing to England and barely beating Scotland, the Welsh team must realise that something needs to be done if they're ever going to compete in a World Cup. They have such a great squad as well, I just don't understand how they're not winning by more. Just my 2 cents on that.
In the other game, a surprisingly large win for France, with some great drop-goals. Really looking forward to the England-France game!
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02-14-2010, 02:11 AM #4033
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02-14-2010, 09:26 AM #4034
- Join Date: Feb 2010
- Location: Louisiana, United States
- Age: 31
- Posts: 23
- Rep Power: 0
I have been on the Bill Star 5x5 for a week now, and on my off days I chill for recovery. I don't want my muscles to take a pounding and not actually make any gains, but I need to be doing speed training as well. Is there any way to incorporate speed training into my routine without sacrificing my recovery days? Also what nutrition would be needed for this? I am around 14% BF right now at 5'8" around 190 pounds, depending. Any help would be appreciated. Thanks.
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02-14-2010, 09:41 AM #4035
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02-14-2010, 09:43 AM #4036
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02-14-2010, 10:19 AM #4037
Focus on your starts. Many good hs track athletes are good because they get out of the blocs the quickest.
Try and do momentum sprints...
Put your feey together, start leaning forward until you feel as if you're going to fall on your face and start sprinting. alternate which leg you start your sprint with. If you don;t understand just PM me.3K+ ~Misc Jumpers Crew~
Get Faster in just 3 minutes!! : www.twicethespeed.com
******** Fan Page (ask questions here): http://www.********.com/twicethespeed1
CSCS/SAQ Performance Specialist
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02-14-2010, 10:28 AM #4038
If you are really nervous about muscle tear-down just keep your speed training quick and to the point...
Do you do cardio?
If so, maybe you can think about substituting your cardio warm-ups with a dynamic/speed training routing. I wouldn't really worry too much about muscle teardown as long as you are feeding your muscles to maintain your stature.
Add some sprints 10y, 20y, 30y, 40y...Do some ladders with sprints coming out. Just get created and just make sure you don't over-train.
As far s nutrition goes...
In order to maintain your weight you should be eating 3,300+ calories...I didn't do the exact math for your caloric intake but you can easily figure that out online if you want to look it up. Figure out your caloric intake and make sure you are meeting that daily amount, otherwise you will be training at a decifit and I would recommend a hs kid to do that, unless they are obviously at the obesity/health hazard level.
Some quick foods to fill the gaps throughout the day...
almonds
berries
scoop of natural PB
Just to name a few...
you should start your day with oatmeal and egg whites.
GL hope this helps.3K+ ~Misc Jumpers Crew~
Get Faster in just 3 minutes!! : www.twicethespeed.com
******** Fan Page (ask questions here): http://www.********.com/twicethespeed1
CSCS/SAQ Performance Specialist
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02-14-2010, 11:09 AM #4039
- Join Date: Mar 2007
- Location: edinburgh, scotland, United Kingdom (Great Britain)
- Age: 38
- Posts: 1,724
- Rep Power: 1448
just watched this weekends super14 highlights. some of the players looked alot leaner than they did last year. esp the brumbies front row and rockoco lots proper ripped well his legs did.
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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02-14-2010, 11:59 AM #4040
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02-14-2010, 12:44 PM #4041
oo hey sorry...I thought I answered all of the questions. I posted above about how you can train sport specific...Read the post about training with your sport and I give a football example of 6-7 seconds on 20-25 off...
But specifically I would train your lateral movements and short bursts of speed. Do the momentum sprints I described above...along with some 10 yard shuffles into sprints.3K+ ~Misc Jumpers Crew~
Get Faster in just 3 minutes!! : www.twicethespeed.com
******** Fan Page (ask questions here): http://www.********.com/twicethespeed1
CSCS/SAQ Performance Specialist
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02-14-2010, 12:48 PM #4042
England were pretty poor today, but scraped a win which is good enough I guess. The amount of kicking they still do is ridiculous - one would have thought after the first two kicks and as the result of kicking tennis is the ball in Italian hands on the halfway line that England would have stopped kicking on the 10 yard line. Especially as we have a lot of gas in the back three and we were playing Italy, we'd be far better running it. I'd like to see Chris Aston play, I'd also like to see Monye look around to give the offload when he's doing his runs. Wilkos kicking was well below par as well, I'm a loosehead prop and I'm sure I could have converted one of the kicks he missed. It was nice to see the young front row in as well, before Thomson came on I think that the England front row were all under 25, and with the props being no older than 22 and playing in the 6 nations it suggests an auspicious future for the England pack. Borthwick is growing on me. Was anyone else amazed that Flannery wasn't red carded after that trip-kick in the Ireland/France game?
I'm feeling optimistic about Ireland, and dreading France. If we play top of our game I think we could come second, or if France bin it perhaps 1st.
I think squats aren't that important in rugby, when coaches wax lyrical about their players strength they talk about Bench/Deadlift/Powerclean - at least thats what Pierre Spies coach talks about.
I remember reading that Carl Hayman had a squat of 240kg.
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02-14-2010, 01:15 PM #4043
For some reason, I'm not getting faster sprints, but my vertical leap is 29 inches. I think my increased leap is good since I'm in pole vault, but I need to workout on my speed too. I am currently doing Bill Star's 5x5. Any tips?
EDIT:
And for plyos and speed days I just follow what my coach makes us do.
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02-14-2010, 03:25 PM #4044
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02-14-2010, 03:45 PM #4045
- Join Date: Jul 2008
- Location: Brisbane, Queensland, Australia
- Posts: 246
- Rep Power: 226
Also, this is league players but just some numbers
http://www.dailytelegraph.com.au/spo...-1225830259014
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02-14-2010, 04:23 PM #4046
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02-14-2010, 05:13 PM #4047
Hey TwicetheSpeed,
I'm a boxer and would like to improve my speed/strength and general athleticism (..well about everything lol).
Is it possible to do so without gaining too much weight so I can stay near my weigh class? Could you help me out on a routine. I'm not training too hard right now, only 3 times a week but would preferrably like it not to interfere with my sport training.
Also, I'd like to get as flexible as possible, upper body/legs/hips. Is there a stretching routine you recommend? Also is it bad if I'd do my stretching cold? I don't always have the time to do it after training.
I'd really appreciate your help, thank you!Last edited by Rinkamd; 02-14-2010 at 05:17 PM.
I REPresent back.
reps: dvv
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02-14-2010, 05:44 PM #4048
Holy ****@some of those numbers. 220kgx4 DL = no joke. 175kg bench@88kg is madness. It always seems like league players are fitter AND stronger than some of the union guys,
Friendship b/w women:
A woman doesn't come home one night. The next day she tells her husband she slept over at a girlfriend's place. Her husband calls 10 of her best friends. None know anything about it.
Friendship b/w men:
A man doesn't come home one night. The next day he tells his wife he slept over at a friend's place. His wife calls 10 of the husband's best friends. 8 of them confirm he slept over, the other 2 claim he's still there.
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02-14-2010, 05:45 PM #4049
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02-14-2010, 05:58 PM #4050
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