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

[TwiceTheSpeed]

Why wouldn't you recommend it? It would be just the same as a box squat, somewhat, wouldn't it? You would relax at about half-squat, then xplode up.

Or am I thinking completely wrong? Our coach just calls them "Half-Rack Squats" and says to treat them as explosivly as you can.

I just feel it would take away from squat form...I wouldn't do it with my clients without first testing it out...I would have to see what it was like. I just like the idea of sitting and relaxing more than still holding an isometric squat. Sounds like it would have the same affects though.

[Niko49ers]

I just feel it would take away from squat form...I wouldn't do it with my clients without first testing it out...I would have to see what it was like. I just like the idea of sitting and relaxing more than still holding an isometric squat. Sounds like it would have the same affects though.

Are you thinking you are still holding the weight?

When we do it, we squat down, rest the bar on the safety racks. Like, we have no weight on our shoulders, literally. Then we relax our leg muscles really quick, the explode up as fast as possible.

[TwiceTheSpeed]

Are you thinking you are still holding the weight?

When we do it, we squat down, rest the bar on the safety racks. Like, we have no weight on our shoulders, literally. Then we relax our leg muscles really quick, the explode up as fast as possible.

lol you can go for it. It sounds like it works, I just personally haven't done it. I will try it out on my next leg day and let you know what I personally think. I like the idea though if you don't have a box.

[Niko49ers]

lol you can go for it. It sounds like it works, I just personally haven't done it. I will try it out on my next leg day and let you know what I personally think. I like the idea though if you don't have a box.

Alright I'll be waiting to see how you feel about it then. :P

We do have benches, though.

[tmks88]

you made some impressive jumps in your video!

Anyway I need some advice
my current vertical is around 32inches, squat 463lbs, deadlift 550lbs at 247lbs bodyweight. I have around 13-14% bodyfat and want to get it under 10%
im currently doing texas method with some olympic lifts added in plus 3-4x per week cardio(mountain bike, jogging, HIIT sprints)
Im also eating a bit less than I need

Im afraid to lose some of my strenght while doing all that....but when I can keep my strenght or even get a bit stronger while losing weight then my vertical should increase aswell as my squat to bw ratio would go up

should I keep doing what I am or would you change something?

[xxtwistedxx]

made it out of my first scrimmage alive. hips held up and back feels great. necks a lil sore and man did i discover how outta condition i am. in track shape and not rugby shape...doesnt feel so good hitting two rucks after a scrum and barely able to breath. need to work on that.

on the lighter side we had probably one of the best socials ever. strip club. free beer. no cloths. good times.

[Dom_88]

made it out of my first scrimmage alive. hips held up and back feels great. necks a lil sore and man did i discover how outta condition i am. in track shape and not rugby shape...doesnt feel so good hitting two rucks after a scrum and barely able to breath. need to work on that.

You should look into the Magnificent Mobility DVD by Cressey and Robertson. It'll do you wonders I think.

on the lighter side we had probably one of the best socials ever. strip club. free beer. no cloths. good times.

I hope there were women at this social

[TwiceTheSpeed]

What upperbody and core workouts would your recommend me doing with the VJB to help me with basketball?

heres my schedule:

Mon-Vjb+upperbody

tues- rest

wed- (core + calves and wrists)

thu- rest

fri-VJB + upperbody

Sat- rest

sun- rest

Oh and another question do you think it would be possible practicing basketball everyday for 1-2 hours while bulking?
how much calories would i have to add to my diet ?

Bulking while playing bball is more difficult because bball is almost like a plyo workout in itself. Constant bounding, and jumping. I would suggest to maybe it a little more on those days...don't go too overboard, just a little more protein to help your recovery.

[dolphinsfan270]

I have a combine coming up in one month (april 11) and I want to start speed training. They only test 40 yd dash and proagility for speed. My current weekly schedule is this:
Monday- ME upper
Tuesday- DE lower ( I alternate box jumps and box squats every 3 weeks)
Thurday- DE upper
Friday-ME lower
weekends and wednesday off. How can I fit speed work into my routine? How many days should I add, I also just ordered mastering the combine drills DVD by Joe DeFranco.

[toad1]

There's always an exception.

I'm a big fan of O'Gara; after all, singlehandedly gave the Boks the Lions series

Skill, size, strength, speed, agility, knowledge of the game, determination etc etc are all qualities that a rugby player needs.

A lack in one quality can be negated by a boost in another quality.


Do you see my point? The most skilled person in the world (Stephen Larkham, Dan Carter, etc etc) doesn't need to squat 200kg+ or bench his bodyweight 20 times. Does that mean "OMG I LIEK DONT EVEN NEED TO SQUAT MUCH AT ALL, RUGBY PLAYERZ R WEAK!!" - no.

Someone with less talent needs to be stronger, fitter and work harder to make up for a lack of talent.

Weve been guilty of putting too much focus in this thread on gym work, but now it seems people are swinging back too far the other way :P

agree with both, exceptions are allways good to use in discussions


my teams also back to losing again which isnt great and was anyone else at the england scotland game yesterday pretty boring match and draw is a kinda flat result but i guess its better than england winning. i duno who's worse wilko under johnson or dan parks.


anyway, i think ive found the greatest hangover cure ever, talking milk thistle just before you start drinking. today has defo been my least tame hangover ive had in a while and i almost feel unhungover.....almost.

[monatu]

Toad have you considered going to play for another team? you dont seem to be enjoying yourself too much there

Milk thistle hmm? Think ill look into that...

[toad1]

Toad have you considered going to play for another team? you dont seem to be enjoying yourself too much there

Milk thistle hmm? Think ill look into that...

yeh i have, i'm 95% certain ill go eslewhere and i know there are a few guys thinking the same as me but i don't really wana goto another team off my own back. ill just wait and see how things are at the end of the season.

[roid_monkey]

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.

all credibility lost in this post

[TwiceTheSpeed]

all credibility lost in this post

I like ATG squats...just depends on how old you are and how far along you are maturing wise. ATG do build ligament and joint strength along with the obvious (glutes, hams, quads etc) but a lot of younger guys do a lot of weight when doing ATG's and do one of two things...hurt their lower back, or hurt their knees. I personally don't recommend it. There are some trainers who don't even like squats and won't let their athletes touch dumbbells over 40 lbs. It's all based on preference and experience with certain lifts/exercises.

[TwiceTheSpeed]

all credibility lost in this post

I would like to know why you said all credibility lost? There is no be all end all workout fit for everyone...I would like to hear it. (not being sarcastic or a dick)

[scott_donald]

yeh i have, i'm 95% certain ill go eslewhere and i know there are a few guys thinking the same as me but i don't really wana goto another team off my own back. ill just wait and see how things are at the end of the season.

so you won easily last week against gordonians seconds!!!

oh well...

i think grammar is in the same boat... everyone hates the head coach so a lot of people thinking of giving up!!!!

[toad1]

so you won easily last week against gordonians seconds!!!

oh well...

i think grammar is in the same boat... everyone hates the head coach so a lot of people thinking of giving up!!!!

talking bout grammar bumped into paddy at the weekend was saying he's quit rugby for the year an just wants to get pissed....so things must be pretty bad up there although there aren't many places for you guys to move unlike in edinbugh where there are 3 prem clubs in spitting distance of each other and about 5 in the surrounding mile and atleast another 10-20 clubs to choose from.

[thetruth21]

Best drills to improve your handles? Good thread too.

[xxtwistedxx]

You should look into the Magnificent Mobility DVD by Cressey and Robertson. It'll do you wonders I think.



I hope there were women at this social

haha yea there were plenty. i bailed when the guys ran outta money and THEY started stripping. turns out i left a half hour too early since thats about when the womens team showed up. despite the norm our ladies aint bad looking compared to some of the man beasts they play.

i may look into that dvd. i still have another 2 months or so of track left before i switch gears back to rugby. meantime im just gonna be doing some circuit training since i cant lift heavy. hopefully i find a good medium in the weight room till i can run full speed again.

[joakman]

Best drills to improve your handles? Good thread too.

Some key things:

Always, ALWAYS practice with your head up. Anytime that you put your head down make yourself sprint the court up and back..

Try dribbling with 2 balls, work on crossing over with one and behind the back with the other.

Make sure that when you dribble that the ball is never next to your hip, it should always be in front of you. You will notice this in your weaker hand especially.

Protect the ball with your off-hand at all times.

When dribbling try to keep the ball in your hand as long as possible; allows for more control of the ball. The more time the ball is out of your hand, the more out of control you are and more likely that the ball will be stolen.

Dribble with your eyes closed just to get a feel for the ball and how it is bouncing and in games/practices make sure that you dribble with a purpose. Never stand still in dribble, there is no need.

[tmks88]

you made some impressive jumps in your video!

Anyway I need some advice
my current vertical is around 32inches, squat 463lbs, deadlift 550lbs at 247lbs bodyweight. I have around 13-14% bodyfat and want to get it under 10%
im currently doing texas method with some olympic lifts added in plus 3-4x per week cardio(mountain bike, jogging, HIIT sprints)
Im also eating a bit less than I need

Im afraid to lose some of my strenght while doing all that....but when I can keep my strenght or even get a bit stronger while losing weight then my vertical should increase aswell as my squat to bw ratio would go up

should I keep doing what I am or would you change something?

ill make my question shorter :P
how can I maintain/gain strength and explosive power while on a cut? and Id like to do normal jogging at least once per week to improve my stamina a bit(I need to run as much distance as possible in 12min)

[mlp_22531]

Back in the day, I had hops. I could do trick dunks and high jumped 6'5". My vertical was 31" I believe.

Fast forward twenty years and my vertical's probably like 4 inches. I've recently lost almost 40 lbs and improved my strength, though I doubt I gained much lean mass during this time. My vertical has probably increased from 4 inches to 6 inches. It's still pathetic.

I remember lifting back in high school, and I was never very strong. I'm probably pretty close to the same weight I was back then and probably lifting a little heavier, but the vertical's not even in the same ball park. I get the feeling I could cut down to the same body fat I was back then and increase my squat 100 more lbs and still not get close to the 31" vertical.

What has happened and is it possible to ever get it back?

[TwiceTheSpeed]

ill make my question shorter :P
how can I maintain/gain strength and explosive power while on a cut? and Id like to do normal jogging at least once per week to improve my stamina a bit(I need to run as much distance as possible in 12min)

It's real hard to maintain your vertical jump while doing long distance running because you will go through muscle teardown phases. You're muscles will struggle to stay strong and you and I both know you have to be strong in order to be explosive. I would suggest if you want to work on endurance do Interval sprints.

Sprint for 20-30 seconds
walk for 90
repeat 4-8 times

You will burn fat while keeping your speed/explosiveness...

Alternatives:
Stair Master no higher than level 4
Treadmill no higher than 4.3

You don't want to get rid of your body fat through cardio...do high intensity interval training if you really want to cut. You will lost strength while you cut, unless you are out of shape to begin with. My best advice would be to not try and cut everythign really quick...it's a slow process...if you cut quick strength will go with your fat loss. Stick with a steady fat loss diet/exercise program. Don't malnourish yourself to get lean, like a lot of athletes do.

[TwiceTheSpeed]

Back in the day, I had hops. I could do trick dunks and high jumped 6'5". My vertical was 31" I believe.

Fast forward twenty years and my vertical's probably like 4 inches. I've recently lost almost 40 lbs and improved my strength, though I doubt I gained much lean mass during this time. My vertical has probably increased from 4 inches to 6 inches. It's still pathetic.

I remember lifting back in high school, and I was never very strong. I'm probably pretty close to the same weight I was back then and probably lifting a little heavier, but the vertical's not even in the same ball park. I get the feeling I could cut down to the same body fat I was back then and increase my squat 100 more lbs and still not get close to the 31" vertical.

What has happened and is it possible to ever get it back?

Getting older has an impact on jumping ability but should not stop you from being able to increase your vert?

Here are my questions for you:

How is your glute strength?
Hamstring Strength?
Quads?
Calves?
Lower Back?

What's your body fat?
What type of lifts are you doing? (sets, reps, intervals, intensity)

Then I could better answer your question.

[mlp_22531]

Getting older has an impact on jumping ability but should not stop you from being able to increase your vert?

Here are my questions for you:

How is your glute strength?
Hamstring Strength?
Quads?
Calves?
Lower Back?

What's your body fat?
What type of lifts are you doing? (sets, reps, intervals, intensity)

Then I could better answer your question.

body fat right now is about 17%. I'm not very strong. But I know I can squat more now than I could back in high school when I could jump.

Right now, I'm cutting and only doing three lifting days per week, two hard days one each for upper and lower body three sets per exercise 8-10 rep range, and then a recovery workout with high reps.

I'll be finishing my cut soon and probably do Starting Strength.

Getting my vertical leap back is not a priority, I'm mostly curious why it's completely gone and I don't anticipate it coming back. I've had knee issues. Torn ACL and a dislocated patella both requiring surgery with long recoveries. Maybe that has something to do with it?

[TwiceTheSpeed]

body fat right now is about 17%. I'm not very strong. But I know I can squat more now than I could back in high school when I could jump.

Right now, I'm cutting and only doing three lifting days per week, two hard days one each for upper and lower body three sets per exercise 8-10 rep range, and then a recovery workout with high reps.

I'll be finishing my cut soon and probably do Starting Strength.

Getting my vertical leap back is not a priority, I'm mostly curious why it's completely gone and I don't anticipate it coming back. I've had knee issues. Torn ACL and a dislocated patella both requiring surgery with long recoveries. Maybe that has something to do with it?

Ya previous injuries can absolutely play a role in gaining that explosiveness back. Hence why you see a lot of athletes chalk up their careers after ACL problems.

Increasing your vert while you're on a cut is good in the beginning because you will be losing weight and maintaining most of your strength, but as your cut starts making you weaker, which most do (because most people don't do them right **not calling you out** haha).

You probably aren't eating like you used to eat (your body may be deprived of some nutrients making recovery stages difficult)

Doing lower reps low sets will usually impact your vert better than hypertrophy which is what you're doing (sets of 8-12).

Hope this helps.

[BreezerD]

Not necessarlily. If you are tall, lock could be an option, fit flank, quick center/wing/any before. Skills are key.

I am pretty overweight at the moment but I am playing fullback at a high level for school and district, case in point that size doesn't really mean much.

Who do you play for boet? School and district.

[dj7374]

Hey i'm just curious: how long should I be stretching a day, and could you give me an example of a core workout I should be doing? I play soccer, btw.

[TwiceTheSpeed]

Hey i'm just curious: how long should I be stretching a day, and could you give me an example of a core workout I should be doing? I play soccer, btw.

I am starting a youtube instructional channel...twicethespeed1 is my name...Write on my channel and subscribe and tell me what you want to see and I will make a video...

[dolphinsfan270]

I have a combine coming up in one month (april 11) and I want to start speed training. They only test 40 yd dash and proagility for speed. My current weekly schedule is this:
Monday- ME upper
Tuesday- DE lower ( I alternate box jumps and box squats every 3 weeks)
Thurday- DE upper
Friday-ME lower
weekends and wednesday off. How can I fit speed work into my routine? How many days should I add, I also just ordered mastering the combine drills DVD by Joe DeFranco.

Dude this is the 2nd time Ive posted this question and you keep ignoring it. I need some advice!!!