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  1. #31
    Registered User wushu3000's Avatar
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    Awesome, I'll do this workout !
    Bruno Salgueiro
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  2. #32
    Registered User pizzbeng's Avatar
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    For sports such as Rugby, Football (AFL), Soccer etc plyometrics and tabata are probably the best workouts to do.
    - Plyometrics for the speed, agility and balance.
    - Tabata for the fitness while also increasing speed.

    In a test conducted by the founder of Tabata, he found that there were dramatic increases in anaerobic and aerobic fitness levels, while those who ran at a constant speed (moderate high intensity) aka jogging over the same test period gained slight aerobic fitness but zero anaerobic.

    Most team sports nowadays require quick bursts (anaerobic) and constant running (aerobic).

    Long story short, you can't go wrong with tabata.
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  3. #33
    Registered User domination303's Avatar
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    good job
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  4. #34
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    wow! awesome thread bro!! very much appreciated
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  5. #35
    Registered User zarko123's Avatar
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    thank you I'll try excercises.
    [url] www.mma-sport1.blogspot.com [/url]
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  6. #36
    Registered User hansomreiste's Avatar
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    Thanks a lot for this great piece of information!

    As a future hockey player who currently has an average body without significant skill hockey requires (agility, strength, power, balance, endurance, condition etc.) I wish to improve as quick and good as possible, without causing fatigue and even loss of current form.

    In another thread, I was adviced to follow SL5x5 program. Considering my current form, what else would you advice to grab the needed skills?

    I found a chart where the needed energy system for hockey is shown as,

    ATP-PCr & Glycolysis %50, Glycolysis & Oxidative %20 and Oxidative is %30. So which one should I focus on what rate? Well, when I try to give them all a numeric value, it seems to me that I gotta work on Glycolysis part - %10. Obviously, something is wrong with my calculation. :P

    Bottom line, what kind of exercises should I try as a beginner, along with SL5x5 to get the BEST and FASTEST improvement without overtraining and fatigue, which already means "not best"?

    Plyometrics is not recommended for beginners as I see. According to Chu, you gotta be able to squat 5 reps with a weight of %60 of your body. So what could work for me till I get this strong?

    BTW, I am 5'9" at 165lbs.
    Last edited by hansomreiste; 01-30-2013 at 11:08 PM.
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  7. #37
    I don't even lift 95Luke's Avatar
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    Strong information, thanks OP
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    Started lifting/eating properly Feb 1st 2013 @125lb
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  8. #38
    Registered User domcreates's Avatar
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    nice
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  9. #39
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    martial arts

    i think every sport's training should be track.
    ................................
    martial arts
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  10. #40
    Registered User Padraig123's Avatar
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    Thanks for writing this up.

    What sort of training would you recommend for soccer?
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  11. #41
    RollBreadNation RollTideNation's Avatar
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    Thanks for the kind words!

    Originally Posted by Padraig123 View Post
    Thanks for writing this up.

    What sort of training would you recommend for soccer?
    For strength training, I would go with a basic lifting program with higher frequency and lower volume lower body lifts. You might want to look into a ramped set up like Bill Starr's 5x5. Another option is WS4SBpart3. Strength doesn't play a huge part in soccer, but you need to increase strength as a base and for increasing speed. You still need to do some plyometrics and conditioning. Depending on your flexibility and mobility level, you should probably address that as well. Your conditioning should be a mix of lactic work and some aerobic. I'd go with 80-100yd sprints, HIIT, indian runs, and bleachers.

    Hope this helps!
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  12. #42
    veni vidi vici jeffreyvink's Avatar
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    nice article brah!
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  13. #43
    Registered User golfstar22's Avatar
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    Thanks for the article!
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  14. #44
    Registered User Padraig123's Avatar
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    Originally Posted by RollTideNation View Post
    Thanks for the kind words!


    For strength training, I would go with a basic lifting program with higher frequency and lower volume lower body lifts. You might want to look into a ramped set up like Bill Starr's 5x5. Another option is WS4SBpart3. Strength doesn't play a huge part in soccer, but you need to increase strength as a base and for increasing speed. You still need to do some plyometrics and conditioning. Depending on your flexibility and mobility level, you should probably address that as well. Your conditioning should be a mix of lactic work and some aerobic. I'd go with 80-100yd sprints, HIIT, indian runs, and bleachers.

    Hope this helps!
    Very helpful, thanks again.
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  15. #45
    Registered User Drizzydk's Avatar
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    Awesome. Thanks for this!
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  16. #46
    Registered User ChrisLioneye's Avatar
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    An absolutely awesome article, very informative. Thanks RollTideNation!
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  17. #47
    Registered User MrCharlesB's Avatar
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    ......
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  18. #48
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    Niceeee Good work
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  19. #49
    Registered User FootballLife79's Avatar
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    I'm 6"1 and about 220 lbs. I play interior D line because my coaches like my speed and violence. Ill be a junior this year and got a few games of varsity experience last year. However, I would like to be about 235-245 lbs when my senior year is over. Do you have any advice on gaining weight healthily? I lift everyday, sometimes more than once. I don't want to get fat and slow.
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  20. #50
    Registered User SportsTraining's Avatar
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    Great article. You made a good connection between all the different areas of athletic development and how they are broke up yet connected. Check out KingSportsTraining.com for speed and agility drills to with your program. This is a useful resource for all athletes.

    Thanks again for the post.
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  21. #51
    Registered User mlift11's Avatar
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    Thanks, man. Question: for running with a speed sled, how much weight would I want to use? To give you an idea, I squat and deadlift in the low to mid 300s. Also, if I'm using a sled, would using bands be unnecessary?
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  22. #52
    Registered User Athleader's Avatar
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    Biggest increase for speed for me came from plyometric training. Box jumps and weighted sprints really helped. Resistance training will increase your fast-twitch muscle, thus increasing your speed. My dynamic burst is supposedly incredible for a 16yr old female, but I attribute it to the art of plyometrics.
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  23. #53
    Registered User DanFitnessMan's Avatar
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    Hey mlift11, new member here but i'll be glad to help you out

    You should choose a weight that is approximatly 10% change in movement resistance, anything more will effect running technique. So you can use bands, or the speed sled,but id prefer speed sled. remember nothing too much that will compensate and have you overwork muscles and having you overly push through the exercise. Proper form/technique is important.

    If you are running with a speed sled, your trying to work on your overload effect which means your working on explosion and stride length. This should built up your maximum running speed. Hope this helps bro

    --------------------------------------------------------------------------------------------------------------------------------

    Dan

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  24. #54
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    Originally Posted by mlift11 View Post
    Thanks, man. Question: for running with a speed sled, how much weight would I want to use? To give you an idea, I squat and deadlift in the low to mid 300s. Also, if I'm using a sled, would using bands be unnecessary?
    Oops check my message above. Still figuring this site out lol. My bad
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  25. #55
    Registered User DanFitnessMan's Avatar
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    Originally Posted by Athleader View Post
    Biggest increase for speed for me came from plyometric training. Box jumps and weighted sprints really helped. Resistance training will increase your fast-twitch muscle, thus increasing your speed. My dynamic burst is supposedly incredible for a 16yr old female, but I attribute it to the art of plyometrics.
    Athleader your right, plyometrics are a great form of exercise to use.theyre good on developing max force in shortest time. Best at starts of work out, But if you can its good to mix it up, for example doing lower body plyometrics with upper body resistance training and group them same day and then next session do lower body resistance training with upper body plyometrics, depending on your goal. for weighted sprints how much weight do you use?

    ------------------------------------------------------------------------------------------------------------------------

    Dan

    NSCA CSCS
    Exercise Physiologist
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  26. #56
    Gym Rat Grailz's Avatar
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    Speed

    Love working on the speed workout for hockey. One of the best workouts I found for speed was sprinting in the pool, saw amazing results when I hit the ice.
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  27. #57
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    Re

    Thank for sharing this information to us. it very useful information for all sport men. I am also a sport player, these guideline help me to improve my strength, speed whenever I am playing game.
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  28. #58
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    do this routine an becom a monsta
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  29. #59
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    big bad billy goat
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  30. #60
    I command you to grow! Banglish's Avatar
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    I read at livestrong that you should wait at least 24-36 hours to do plyometric/agility/interval training, making sure you do not have muscle fatigue.. what do you all say to that? Have you guys had any problems doing it the next day after heavy lifting?
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