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  1. #151
    Registered User tuura007's Avatar
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    Thanks for writing this up
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  2. #152
    Registered User tuura007's Avatar
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    Originally Posted by Mwizzle View Post
    anybody have an example of what they do for agility work? I'm looking for some without using equipment/cones.
    You could do so many things. Use lines, crease running, mirror drills with a partner. It's important to use a variety of stimuli other than a fixed cue such as a line or cone. Auditory, visual, and unpredictable stimuli should help to transfer the drill to your sport.
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  3. #153
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    Originally Posted by MikeCaulo View Post
    Amazing post and very informative content.

    Here was a great question from an ISSA SnC assignment. Figured this would be the best place for it.

    Describe the physiological adaptations that occur when an athletes trains for 2-weeks in the heat.

    In the first week the body makes several adjustments that result in lower heart rate, core temperature , core temperature , and skin temperature when at rest and during submaximal exercise. What is also physiologically happening is increased peripheral conductance , increased plasma volume , increased sweating capacity , and a better distribution of sweat over the skin.
    Awe-some, thanks.
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  4. #154
    Registered User Matenido's Avatar
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    Athletic performance is awesome but athletes also have to learn to deload properly. some people train as hard in offseason as they do during season and wonder why they get injured so much
    Cyrus Founder and Owner of Shema Fitness
    Personal Trainer and Athletic Performance Coach
    https://www.youtube.com/channel/UCyJUciayDNvJkvlyvmJlWdg
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  5. #155
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    Depends on the sport - each requires different training. As well as the individual and the position they play in that particular sport.
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  6. #156
    Registered User ajohnson1996's Avatar
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    Originally Posted by natedabomb09 View Post
    Is there an ideal rep range to hit on exercises to gain strength and build mass? I've been told 8-12, but just doublechecking my info. Thanks in advance
    8-12 is a good number to hit. Roughly 60% of your max is good weight. The main focus is to do your set to complete failure. This will allow for maximum gains but also make sure to allow proper time for your muscles to rebuild.
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  7. #157
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    I would agree with this but the best training for a sport is to train in the setting you would play under. Increasing strength, agility, etc. Is good but you will see the most improvement when actually practicing the sport.
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  8. #158
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    Has anyone tried lifting 4 days a week along with your field workouts. I do sports specific Workouts (I'm a offensive linemen so I would be doing lots of run blocking, Pass Protection, and footwork drills) 3 Days a Week and Speed/Agility 2 week. I'll replace speed/Agility with conditioning when I'm 8 weeks out from the season.

    Currently using Chris Bernard's upper body and lower body Templetes he using for his athletes at strength camp. He runs a great YouTube channel for athletes called Overtime Athletes. Check it out. I've used this template for the past 2 years and have gotten bigger and stronger than any other way of training for football. Very similar to defrancos system except Chris will train power and strength in the same day 4x week.

    Upper Body
    Plyometric Movement 5-10x1-5
    Strength Movement 3-6x1-3
    A. Vertical Pull/Horizontal Pull 3x8-12
    B. Horizontal Push/Vertical Push 3x8-12
    Tricep/Shoulder Complex 5x10-20
    Core 3x10-20

    Lower Body
    Plyometric Movement 5-10x1-5
    Strength Movement 3-6x1-3
    A. unilateral Movement 3x8-12
    B. posterior Chain Movement 3x8-12
    Neck/Hsmstring ISO 5x10-20
    Core 3x10-20
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  9. #159
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    thanks for the post!
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  10. #160
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    Kickboxing is amazing for getting shredded.
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  11. #161
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    Awesome thread!
    I made some notes which must be transferred to my training schedule for sure!
    Thanks
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  12. #162
    Registered User rockstud's Avatar
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    Awesome. Thank you for the wonderful write up.
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