The Football Faq!((PLEASE READ BEFORE STARTING A THREAD ABOUT FOOTBALL Q's))

[mylesrugby7]

Super 14 starts tonight, yeew

U mad that Crusaders will win it all this year?

And By the way what do you think would improve the power in a shoulder charge?

[TwiceTheSpeed]

I will be hosting this thread in effort to answer all questions related to athletic enhancement questions:

Vertical Jump Training
Speed Training
Power Training
Core Training
Specific Sport Training

You name it and I will do my best to answer your questions.

[keitznic]

I will be hosting this thread in effort to answer all questions related to athletic enhancement questions:

Vertical Jump Training
Speed Training
Power Training
Core Training
Specific Sport Training

You name it and I will do my best to answer your questions.

what is some stuff too do to get batter at long jump and high jump for track & field

[TwiceTheSpeed]

what is some stuff too do to get batter at long jump and high jump for track & field

As far as weights go I am big on:
Power Cleans
Box Squats
Single leg RDL's

But to actually increase long jump and high jump I would mix in some plyos:
Squat Jumps
Frog Jumps
Frog Jumps w/ alternate

[TwiceTheSpeed]

what is some stuff too do to get batter at long jump and high jump for track & field

What type of warm-up do you do?

[Future-Swole]

I need to increase vert for basketball, and I need to keep my endurance so I can't neglect that.

Have you used the vertical jump bible? Do you recommend it? Do you have a training program of your own that I may use?

[TwiceTheSpeed]

I need to increase vert for basketball, and I need to keep my endurance so I can't neglect that.

Have you used the vertical jump bible? Do you recommend it? Do you have a training program of your own that I may use?

I have read and tested VJB, but in my opinion it's a tad out-dated(workout) not concepts. That's why Kelly Bagget is always coming out with new products because there is a need to in order to keep up with the latest training techniques.

I do have a program. PM me for more info on that. I made this thread to answer training questions, not to sell something.

[halffttime]

speed + power = jump higher right?

so that's..
- lift heavy (squats, deadlifts)
- do plyos
- plus stretching..

anything else i need to know?

[TwiceTheSpeed]

speed + power = jump higher right?

so that's..
- lift heavy (squats, deadlifts)
- do plyos
- plus stretching..

anything else i need to know?

Proper stretching...nutrition...sprints are what I would add...

What;s your stretching like?

[ARK310]

What exercise for vertical leap? n what type of streching you recommend?

[TwiceTheSpeed]

What exercise for vertical leap? n what type of streching you recommend?

Squat Jumps
Lunge Jumps
Depth Jumps

Power Cleans
Box Squats
RDL's

Sprints

ALWAYS a dynamic warm-uo, and a static cooldown. VERY IMPORTANT!!

as always consume a clean diet...and you'll be on your way.

[elusive_walrus]

what is the average amount a person that trains properly can add to their vertical jump?

[ARK310]

How many times a week? what about sets n reps? What is the best dynamic n static streching that you like the most?

[TwiceTheSpeed]

How many times a week? what about sets n reps? What is the best dynamic n static streching that you like the most?

Squat Jumps 2x10
Lunge Jumps or Split Jumps depending on what you call them 2x10
Depth Jumps 4x6

Power Cleans 5x5
Box Squats 5x5
RDL's 5x5

2 times per week...Also do sprints 2-3 times per week along with a lot of core work.

[ARK310]

Alright thanks for the help" will start 2marrow how long till i start seeing result on my vertical?

[TwiceTheSpeed]

Alright thanks for the help" will start 2marrow how long till i start seeing result on my vertical?

you should notice some gains within a week. This is just a sample workout. Hip flexors are essential to making quick gains. Remember that when you train/stretch.

Dyn stretching is a must.

[ARK310]

You think you could help me build a workout? n yeah dynamic before the workout n static after!

[TwiceTheSpeed]

You think you could help me build a workout? n yeah dynamic before the workout n static after!

Ya pm me and we can work something out. I am going to call it a night though. i'll check my pm's one more time before bed.

[BreezerD]

Super 14 starts tonight, yeew

My Stormers are gonna kill it!

[toad1]

another big L for my team today......i think we're getting used to that losing feeling.

[lolwoof]

what are some crucial speed workouts for the early season? like i heard short sprints up to 30-40m etc, but idk too much. what should you focus on during the early/pre season?

[Eric-Navy]

Distance running suggestions?

edit: pm response please.

[TwiceTheSpeed]

what are some crucial speed workouts for the early season? like i heard short sprints up to 30-40m etc, but idk too much. what should you focus on during the early/pre season?

sport? baseball? track?

[Kick_Sprint45]

Is this true:

"The higher you jump, the faster you can sprint."

If so, should I focus on power training? Because, I'm guessing all it means is, the more explosive you are, the higher you can jump and the faster you can sprint.

And not sure if this applies to your definition of "athletic enhancement" but how can I improve my catching other than just practising? I play a range of sports such as rugby, soccer, dodgeball, basketball, ultimate frisbee etc in which catching is an important element.

[TwiceTheSpeed]

Distance running suggestions?

I do not like distance running lol, but what I would suggest is to eat a TONNNNNNNNNNNN of carbs (complex) to keep up glycose throughout training. Also, do not neglect your essential fat intake.

Training long distance is a mixture of properly dieting, some tips:
Stay insanely hydrated
Make sure you give yourself proper recovery time
High carb diet

If you are training for a marathon (say 26k) you should NOT try and run a 26k a week before the race. You need to taper before a big race like that meaning you should run 80% of the marathon 3 weeks out 50%-60% 2 weeks out, and about 35% 1 week out giving your muscles optimal time to rest for the big race!!

Hope this helps


Not going to lie, long distance is my biggest weakness lol...GL

[TwiceTheSpeed]

Is this true:

"The higher you jump, the faster you can sprint."

If so, should I focus on power training? Because, I'm guessing all it means is, the more explosive you are, the higher you can jump and the faster you can sprint.

And not sure if this applies to your definition of "athletic enhancement" but how can I improve my catching other than just practising? I play a range of sports such as rugby, soccer, dodgeball, basketball, ultimate frisbee etc in which catching is an important element.

Train your body as if you were in a game situation...If I had to say I would think the average football play is what 6-7 seconds?

This means when you train for that specific sport train in intervals of 6-7 seconds at full speed like you would be going in a game. So if you are doing directional/lateral footwork drills go hard for 6-7 seconds then rest 20-25 like you would in a game.

Develop that short burst quickness that you need by training your brain as well as your ability to be quick.

Example:

Get in your stance (whatever sport) and have a friend tell you "go on my first movement" or "go on my first sound" or "go when I touch you"

Then when he moves his arm you have to start your drill immediately after teaching your brain to react. So if you play LB in football and need to watch the the OL to see if it's run or pass and whether you have to drop or crash, your brain will be more tuned for that action.

My best advice I give to all my clients...GET CREATIVE Always trick your body.

GL hope this helps.

[TwiceTheSpeed]

Is this true:

"The higher you jump, the faster you can sprint."

If so, should I focus on power training? Because, I'm guessing all it means is, the more explosive you are, the higher you can jump and the faster you can sprint.

And not sure if this applies to your definition of "athletic enhancement" but how can I improve my catching other than just practising? I play a range of sports such as rugby, soccer, dodgeball, basketball, ultimate frisbee etc in which catching is an important element.

Sorry for not answering your ig you jump higher do you run faster ?

The answer is yes. When you are training to "jump higher" you are targeting your fast twitch muscle fibers, which essential create powerful, bursts of speed.

[e-bay]

I have been training for vertical for awhile.. I want to be able to dunk with a little ease by october. I'm 150 pounds, and was squatting 260, but took 2 weeks off and killed myself, down to 225 now (eek).

I want to do this, with plyometrics being basketball.

Squat: 3x6 (three working sets, not including my warm up)
Jump squat: 3x12
RDL: 3x6 (same as squats)

I can hang onto the rim with two hands now, I am a two foot jumper, and have been working hard to get here... but I really want to dunk. Will that routine help me get to a 2x bodyweight squat, and dunking consistently?

[HardHitter22]

I can squat 2X my bodyweight below parallel, but my vertical is only 24 inches. Should I do more explosive lifting instead of maximal strength?

[wllcr]

another big L for my team today......i think we're getting used to that losing feeling.

Do you mean our beloved Scotland or your club team.... i was a bit gutted like, 10 minutes... they just had to hold on for 10.