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

[RunningStrong]

Shane Williams, King of the Wing!

[toad1]

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.

club manily but i kinda expect it from scotland. although i hear we're scoring tries now so mr robinson must be doing something right.

[TwiceTheSpeed]

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?

From the sounds of it you need to be jumping more. I would add squat jumps, lunge jumps, and make sure you increase your flexibility. Is your flexibility an issue?

[HardHitter22]

From the sounds of it you need to be jumping more. I would add squat jumps, lunge jumps, and make sure you increase your flexibility. Is your flexibility an issue?

I don't think so. I can just about touch my palms to the ground while keeping my knees straight.

I am doing Bill Starr's 5X5 as of now. I might switch over to WS4SB to add some more lower body explosiveness (DE lower days). What's your opinion on what i should do?

[TwiceTheSpeed]

I don't think so. I can just about touch my palms to the ground while keeping my knees straight.

I am doing Bill Starr's 5X5 as of now. I might switch over to WS4SB to add some more lower body explosiveness (DE lower days). What's your opinion on what i should do?

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.

[HardHitter22]

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.

yeah i was just surprised that I can squat 2X my body weight but have a pathetic vertical.

Thanks for your help

[CM003]

OP- Can ATG squats work better than Parallel squats for athletes looking to get fast\jump higher?

[HardHitter22]

One more question: What sets/reps would you reccomened for jump squats? And what percentage of 1RM?

Thanks

[lolwoof]

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?


sport? baseball? track?

predominantly track, srry

[mylesrugby7]

Wow saw the reds play today and i was actually quite impressed by the level they're at now.

[monatu]

Wow saw the reds play today and i was actually quite impressed by the level they're at now.

they deserved to win - but not sure how they will bounce back from that defeat (remembering they have very shaky confidence in themselves after years of being crap)

[martyn747]

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!

[euroballer5]

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.

How can i train speed for basketball ?

[Otis_Willis]

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.

[TwiceTheSpeed]

OP- Can ATG squats work better than Parallel squats for athletes looking to get fast\jump higher?

I personally do not like atg squats too much because putting that much wait on your knees past parrellel can have some negative affects on your joints (especially if you're still growing).

I would do box squats going "slow" down, and as "fast" as you can standing back up.

[TwiceTheSpeed]

One more question: What sets/reps would you reccomened for jump squats? And what percentage of 1RM?

Thanks

Start with 2x10 to get a feel for it...And you are doing this with just your body weight.

You can add weight in weeks to come.

[TwiceTheSpeed]

predominantly track, srry

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.

[TwiceTheSpeed]

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.

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.

[toad1]

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.

[euroballer5]

How can i train speed for basketball ?

???

[TwiceTheSpeed]

???

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.

[sadder]

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.

[yguanghuynh]

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.

[GregNuthurst]

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.

Interesting I was reading a study yesterday done with a S14 side. The better forwards, in a playing sense (subjectively rated by coach), correlated with lower skinfolds than the 'lesser' players.

[GregNuthurst]

Also, this is league players but just some numbers
http://www.dailytelegraph.com.au/spo...-1225830259014

[shockedimpy]

yeah i was just surprised that I can squat 2X my body weight but have a pathetic vertical.

Thanks for your help

I'm the complete opposite of you. I have a embarssing squat. (about 135ish) and I weigh 210 pounds. But I have a vertical of 26inchs. I really really slack on my diet and leg training. But I am getting back into it tomorrow. I would love to dunk with ease.

[Rinkamd]

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!

[Dom_88]

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,

[swolepatrole]

Interesting I was reading a study yesterday done with a S14 side. The better forwards, in a playing sense (subjectively rated by coach), correlated with lower skinfolds than the 'lesser' players.

For clarity:

Lower skinfolds translates to less body fat? Sorry if the question seems redundant.

[GodsAngina]

Also, this is league players but just some numbers
http://www.dailytelegraph.com.au/spo...-1225830259014

lol one of the guys is listed as squatting 220 and deadlifting 185

methinks there are some high squats in those gyms lol

don't take this the wrong way but your average football player is as strong as those guys who are apparantly the strongest in their teams.