[quote]jmb9286 wrote:
I squat 635lbs. [/quote]
LOL?
I said deep squat 315 if you read the rest of that statement. 635 isnt that much for my size. It wasnt completely parallel then, but I am currently 196lbs now, so I can get it parallel at this point.
[quote]jmb9286 wrote:
I own between 23 and 25 books on weight lifting, anatomy, performance training, nutrition, athletic injuries, and bodybuilding[/quote]
Was this just a long winded way of saying you own 24 books on weight lifting, anatomy, performance training, nutrition, athletic injuries, and bodybuilding?
hahaha that was funny! I guess you could say that haha.
[quote]jmb9286 wrote:
I said deep squat 315 if you read the rest of that statement. 635 isnt that much for my size. It wasnt completely parallel then, but I am currently 196lbs now, so I can get it parallel at this point.[/quote]
Are you saying that an over 3x bodyweight squat is not much?
That’s ridiculous.
A 3 x BW Deadlift is massively impressive usually the DL will be a persons strongest lift. Usually.
I want a vid. Why? Because that would be seriously impressive.
635 is a massive squat. X3 bodyweight is equally crazy. Id love to see it. From what ive seen in terms of evasive running (I play rugby league) there are two 3 main ways to beat a player
- shorten your strides as you approach them and step/hand off and step/dummy/change direction in some way or whatever (see jason robinson)
- run at full pace, jink slightly and then run across the body at arms (see fijians/ caucau on youtube)
- samoan sidestep ala swiss
Clearly passing/kicking the ball in rugby gives you more options than football though.
I have no clue why my deadlift is so much weaker than my squat… I think i have a weak back actually… and I don’t deadlift as often as I squat.
If your deep squat is 315, I struggle to see how you can double that for a parallel one. All my squats are A2G and I can do a little over 315 for a 1RM. For me to even unrack 600 would be a miracle. I may suck, but I’m very curious about this mystery squat.
You do mean a free weight squat, right?
I think we’re getting a bit off topic with all the talk of the ( admittedly Andrew Sheridan-esque) squat figures.
So here is a link from youtube for Rugby agility drills:
Some interesting stuff on here. Looks like ot takes a fair bit of equipment, but I’ve seen the Sale guys in training do stuff like this.
[quote]jmb9286 wrote:
Juking/cutting/illusive moves. I was wondering if anyone has any advice on technique for executing illusive moves for football and rugby. I’m 5’10" (def perfect height for a running back) 175lbs and my style of running is very illusive. I didn’t make the football team for Slippery Rock because I had poor grades my first semester due to major slacking off.
I got that cleared up though. But i have to wait till next year now so I joined rugby. I play back yard football with some hardcore athletes, some of which play semi pro and college ball… and they adjust to a man’s style of play very quickly.
Just so you know where I am and what I already know (this will help you understand what I’m looking for I hope :D), I’ll post some info about me. I am a freshman at Slippery Rock University of PA and my major is exercise science.
I have taken multiple classes dealing with exercise science already and I own between 23 and 25 books on weight lifting, anatomy, performance training, nutrition, athletic injuries, and bodybuilding, so I actually know quite a bit. That stuff is my passion and I research it anywhere I can find it. I have trained many high school and college athletes also.
So I think I have heard just about everything, but maybe there is something simple that I am missing or something new or a technique that you guys and gals are successful with. Football is pretty much my life and I don’t know much about rugby, but I’m open to it and I definately put it at the top of my list.
My 40 time isn’t great and I can be caught in the open field, but (I swear I am not trying to brag) my vision of the field is excellent and my agility is also excellent. I can hit very hard and drive the largest players out there if i have to, but I like to make people miss instead.
Alot of my friends say that I am one of the most illusive ball carriers they have ever played against. LaDainian Tomlinson is my inspiration.
I understand the importance of proper arm movement, lean, hamstring conditioning, and the science behind it… but if anyone could just give me pointers from your perspective, I would greatly appreciate it.
And while you’re at it, I would like to know your achievements, experiences, and any questions that I might be able to help you with too… no matter what sport you are in or what your goal is. Thank you very much…[/quote]
This is simiple. Increase both Max and Relative Strength.
The stronger you are, the faster you are…max strength is foundational to all other elements. Now, if you gain 100lbs to put 50lbs on your deadlift, you could risk getting slower. But, if you put 50 on your Dead while losing 10lbs, you’ve increased both and will be faster and more agile.
Read The Science and Practice of Strength Training…Managing the Training of Weightlifters…A system of Multi-Year Training and Jumping into Plyometrics. You can get most of them on Amazon or EliteFTS.com
First step is to make sure you are moving. It gives you more options and means in the worst case, you’ve made some ground and you aren’t going to turn over the ball as easily.
As you say you have good awareness, be aware of the supporting players around you and the way the defensive line is moving. Simply try to move them the wrong direction, or give you more space. Practise your passing movements so you can exploit it.
A simple example is if you are running and have a supporting player on the right. The defense is sliding across to cover both you and him. Go to pass, which will shift your hips to the right.
Now you are in a position to pass if the defense slows to cover you, or cut inside and force them to change direction, or just straighten if a gap opens, all without reducing your momentum. To extend it, you can perform the maneuver described as the “Y” line after cutting inside if you have enough space.
The motion of cutting inside then outside is called the “in and out”, and you can use the option of a pass without affecting the movement in order to make the defense second guess.
Doing it without presenting the pass as an option is a good way to beat faster players or force them to move, like if you have broken through and are being chased, or when you only have one player (usually the fullback) in front of you trying to herd you into the sideline in broken play.
Really just concentrate on the simple stuff done well and at pace, as it is a lot harder to deal with that big sidesteps and stuttering for a good defensive side.
I played rugby for 8 years across the back, second and front row whenever injuries demanded. I was a decent defensive player. And if any Kiwis (New Zealanders) like Deanosumo chime in, please listen to them. Rugby is the lifeblood of that country!
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Get stronger with less volume- There is a direct relationship between maximal strength and maximal speed/acceleration. Too much volume with strength work causes fiber type shifts to either mimic type I(slow fibers) or become type I fibers. Keeping the volume low and the weight high will help maintain those type II fibers that are all important for explosive movements.
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Do speed work- Look up Prelipins Table and never go over 60%. You need to develop a great amount of force quickly in order to cut, speed work will teach your body how to do this. Not just for squats and pulls either, try it on a GHR or with Barbell loaded knee jumps. You will get very fast, very fast.
A personal story- I played football in college and was always an ok lineman. I wasnt the best athlete or anything but I was 2 things the coaches loved: fast and violent. We had strength tests and speed tests at the end of every spring semester. My second to last spring I think I wieghed something like 255 and ran a 4.89 forty. Which is pretty good. The strength tests put me in the top 5 for the whole team. That summer, I learned about Maximal Efforts, Dynamic Efforts, and the Conjugate system and got to work. After that season, I kept training hard all winter and spring. When the testing rolled around again, I wieghed 272, ran a 4.75 forty, broke all the lifting records, and my agility times were better than most of the skill guys. This was with very limited speed and agility work (which I think is another useless tool invented by some fitness assshole somewhere) other than the 2 day a week offseason conditioning workouts I had to attend. All of my gains I attribute to barbell complexes that were trained in very smart prgressions.
Dont do stuff just to do stuff. Figure out the most basic things you need to work on and master them. By the time you do that, you’ll be done playing ball anyway.