DE Lower 9/25

[Zander1983]

Been a few days since I've hit the weights. Had two days off after my ME workouts, though only one was planned. My final game of my last indoor soccer season was excellent. Five goals and I danced my way through it for a bit of fun... lol

Anyway, here's today's workout:

Med Ball Circuit (10 pound ball)
- Gambetta Tight Rotation x 10
- Gambetta Wide Rotation x 10
- Chop to the Knee x 10/side
- Chop to the Ankle x 10

Speed Squats
193 x 2 x 8 sets

Speed Deadlifts
231 x 1 x 8 sets

Snatch-grip Deadlift
220 x 5 x 2 sets

Dumbbell Swings
22 x 10 x 2 sets

Leg Curls
90 x 15 x 2 sets

Bench Jumps
3 x 3 sets

Core work to begin with. Its definately not going to detract from my speed work and its good that I focus on it a lot more every now and again. Speed work was good. My deadlift form and speed off the ground is getting better. The snatch-grip deads were easy. Concentrated on being as fast as possible on the ascent.

EDIT: Forgot to include the light leg curls (lolol) and bench jumps.

 

[thebrute]

awesome...lookin good brotha. tb

 

[b fold the truth]

Sounds fun man.

Any way to explain or show me the med ball drills you are talking about?

B True

 

[Zander1983]

Sounds fun man.

Any way to explain or show me the med ball drills you are talking about?

B True

They're from a link Joker posted a week ago:
http://www.coachsos.com/increasedperformance_lsewell.html

 

[Zander1983]

I'll take some clips the next time I do them.

I found that the most important thing with the med ball work is to concentrate on your abs and make sure they are doing the work rather than your arms, shoulders or legs.

I think the 10 pound ball was probably a bit too light, hence the circuit rather than sets.