Friday night fun

[Lord_Suston]

Yep that's right went back to the gymnasium to do my agility drills and plyos.

4x15m high knees-working on knee height and speed

6x15m Karyoke or side stepping, working on hip rotation and foot speed in lateral plane.

6x15m-15m, Back peddle 15m and stop and run forward 15m, working on single leg strength and explosive reactibilty.

6x20m Cutting run, run 10m straight then cut at 60degree angle right and run for about another 10m, working on planting strength and explosive acceleration.

6x20m Cutting run, run 10m straight then cut at 60degree angle Left and run for about another 10m, working on planting strength and explosive acceleration.

4x40m sprints started with me facing perpindicular to running plane, (like a runner on first base), done each direction 2x

4x40m sprints straight ahead run

2x40m Striding and bounding runs

Cooldown in the pool by doing water runs and jumps

I am sore toady and was winded last night, resting time was about 1 minute between excercise, felt good though

 

[Lord_Suston]

man no critiques, anyone????

 

[Lord_Suston]

man no critiques, anyone????

 

[Exodus]

well it looks good bud, but im not going to act like i know what a lot of those are.......lol

how many days are you doing this, is it on off days from the gym???

is it for strongman or what??

X

 

[t3c]

sounds cool

i've been doing my cardio and agility training right after i lift instead of off days. I feel like i use the off days to recover and by doing extra work on them i'm not getting the rest i need.

 

[Lord_Suston]

X I plan on doing them EOD except the day before squats. I am trying to do them for more explosive power and speed. Most of the events are speed based, ie sprint to and from events, also to help my cardiovascular system and bring flexability.

I try not do anything on off day but eat and stretch, but if it happens It won't ruin my day, really helps with AR, but my calves are feeling it right now. But in the long run I know they will help my balance and strength, I squatted the most when I sprinted a lot for baseball

 

[NWinters]

looked like a good endurance drill......Like football!!!!!

 

[Lord_Suston]

mostly like football, I am gonna put some technique drills in soon after I get conditioned enough. I try to vary excercise so I don't let my self rest too long

 

[LifterCA]

I've got some good ones for you.

Gasers(Suicides) - sprint 10 yds and back, sprint 20 yds and back, sprint 30 yds and back ect, till 100.

Don't know what these are called - Take a football field, Sprint the width of the field, jog the up 5 yards, sprint back the width, jog up 5 yards, and so on till all field is covered.

Back Pedalling! - Back pedal around a track for 100 yards, sprint the turns, Back pedal the other 100 yards, sprint the turn. Great DB drill, worked for my back pedal plus keep your ass down and back pedal like you are pigeon toed. i.e. feet pointing in.

Criscrosses or X's. Take cones, make a square about 10 yards between each cone. Start at one, sprint foward, put hand down turn 120 degrees around cone so you are shooting for the other one on the opposite side you started from, then sprint across. Once there, shuffle your feet then back pedal back to the back one, then sprint back at a diagnal to the last one.

Last one, Box hops. So 45 secs of two feet, up and down, barely touhing the box with your toes. Do one footers. \
Then swans, where you start on the side of the box, with one foot on it, then jump with that foot to the other side of the box as high as you can, then land with the other foot, and do this for explosiveness.
And then one more for feet quickness. Tapping! STart like that swans, but instead of jumping high, touch each foot onto the box then off, side to side as fast as you can, believe me you will fall until you get this right. It hurts but works.

That's what we did in football, and I loved those days. Hope these work, if you need more detailed instruction, just ask.

 

[Lord_Suston]

Thanks LiftCA

right now I am easing into it. I need to up the backpeddling and start the box hops and Swans. I have a few cone drills set up and quadrant drills set up. I might pm you in the future thoiugh

 

[b fold the truth]

I've been reading an Agility book here...it is pretty cool.

Looks like you had a good workout man...but I'd still be worried how much it is going to cut into your recovery. That would be a LOT of work for me!!!! It would affect the rest of my week.

B True

 

[Lord_Suston]

I've been reading an Agility book here...it is pretty cool.

Looks like you had a good workout man...but I'd still be worried how much it is going to cut into your recovery. That would be a LOT of work for me!!!! It would affect the rest of my week.

B True

Actually I feel better that I did it, less sore from Light leg day. I recover pretty fast when it comes down to it. If any overtraining signs are present I will take more time to rest, this workout only took me about 20minutes for the land stuff and only 5 for the water stuff.

 

[sk*]

 

[PolishHammer1977]

Ok man. Suprised you didnt call me to ask me about Speed and Acceleration training. Your overworking.

It should not be done every other day while your lifting heavy. Twice a week at best.

I would change the 40's to 30's. 30's will give you the ability to build peak momentum. 40's will do the same but extend the momentum. You just need to get to the peak. Keeping it is not where your problem lyes. I would run 10 30's. 1 minute rest.

LADDERS. Do you know what they are? It simulates a drill performed in most football camps. Quick feet my friend. If you dont have access to rope and you want to get primative throw a ladder on the ground and go inside and out of it. I know the rec center has a 20 footer bc I used it for this. 10 sets. Have a friend time you with a stop watch and go for the best time while performing the exercise perfectly. Toes, toes, toes. No heals on the ground my man.

I think if you do this twice a week in three weeks I have a new toy for you. 2 more nice things.

 

[b fold the truth]

LADDERS. Do you know what they are? It simulates a drill performed in most football camps. Quick feet my friend. If you dont have access to rope and you want to get primative throw a ladder on the ground and go inside and out of it. I know the rec center has a 20 footer bc I used it for this. 10 sets. Have a friend time you with a stop watch and go for the best time while performing the exercise perfectly. Toes, toes, toes. No heals on the ground my man.

Ladders suck!!!! I refuse to do them if there is ANYONE in the remote area...

B True

 

[Lord_Suston]

Hmmm, maybe ladders once a week, I like it, it sound sick and demented

 

[IronLion]

too much imo...you will probably hit a wall within a week or two and your strength will start to go backwards.

I don't know what your goals are or what you are on though so it may be right for you...

 

[Zander1983]

too much imo...you will probably hit a wall within a week or two and your strength will start to go backwards.

I don't know what your goals are or what you are on though so it may be right for you...

I tend to agree. That is a hell of an introduction. I'd be splitting the volume in half, at the very least.

For me, one or two of each drill at maximum pace would be sufficient.

 

[Cochise (M-Wave)]

That seems to be a pretty wild workout. I don't know much about that sort of thing but it seems cool.

 

[Lord_Suston]

too much imo...you will probably hit a wall within a week or two and your strength will start to go backwards.

I don't know what your goals are or what you are on though so it may be right for you...

1) might hit a wall, but my body really thrives on volume, Any signs and I will lessen the load

2) I'm training for strength a different way now, most highly explosive excercises coupled with absolute strength training

3)Goals-Stronger, quicker and more explosive

4)On nothing but food and some great access to people, Chiro, nutritionist and accupuncutrist

 

[Lord_Suston]

and good friends

so true.....

 

[PolishHammer1977]

and good friends

 

[Debaser]

3)Goals-Stronger, quicker and more explosive

Probably yes on the last two, but you're going to have trouble getting much stronger doing that amount of work. Not only is that a huge drain on the CNS (especially done every other day) but its also a huge amount of burned calories...

 

[Lord_Suston]

Probably yes on the last two, but you're going to have trouble getting much stronger doing that amount of work. Not only is that a huge drain on the CNS (especially done every other day) but its also a huge amount of burned calories...

Only time will tell