[quote]OooahhhCANTONA wrote:
For everyone who is interested in increasing their speed, I would say this is a must read. Seeing how a pro like this trains.
He also only trains bench press, occassionally as he doesn’t want too get big. Cos this guy is hugeee.
There was a programme on tv over here a while ago and some it showed the British sprinters training, and they were all doing O-lifts.[/quote]
www.charliefrancis.com will give you better more detailed information about how to run fast.
yeap the man is built. Ohs noes, too much muscle and weight, will slow you down and kill your hops!
I hit a 46 inch box jump last week but I still cant touch a basketball rim =(
I’m about a half inch away every time.
[quote]warlock wrote:
CoolColJ wrote:
2 hand block is a standing jump I presume
Either a standing jump or a one step+2 feet jump[/quote]
No step involved with the “official” block touch. Generally used by volleyball teams, and this Cuban women was/is exceptional when it comes to hops. Back to the block touch: feet are shoulder width apart, elbows bent with both hands at shoulder level, or not. It is the common place for them but doesn’t matter. Regardless, the athlete drops, explodes upwards and, with both hands, reaches to touch the highest point possible. Most always used wtih a “vertec” measuring device. The key is that there is no step and BOTH hands must touch the blades.
Using the Vertec, a lot of the “cheating” is eliminated when it comes to reach. It doesn’t measure the actual vertical but does measure how high the athlete touches. It is a little more functional and accurate for coaches.
Man, this is a great thread. I just found it. Where should I start looking?
I would say go to the early pages and read some Squat Dr’s posts.
On another note…
I was reading about Justin Gatlin, and I saw that he ran a 4.45 40 yard dash. I’d assume that Gatlin trains (trained) with Olympic lifts. Where as Brian Witherspoon is trained by Joe DeFranco and ran a 4.16.
As Gatlin also did this after he got banned from sprinting to try and earn a living, you would’ve though a former olympic athlete would be better than that.
Maybe some sprinters will hear about this and change their style 
The method used in timing makes a big difference.
[quote]OooahhhCANTONA wrote:
I would say go to the early pages and read some Squat Dr’s posts.
On another note…
I was reading about Justin Gatlin, and I saw that he ran a 4.45 40 yard dash. I’d assume that Gatlin trains (trained) with Olympic lifts. Where as Brian Witherspoon is trained by Joe DeFranco and ran a 4.16.
As Gatlin also did this after he got banned from sprinting to try and earn a living, you would’ve though a former olympic athlete would be better than that.
Maybe some sprinters will hear about this and change their style ;)[/quote]
your numbers have to be off. second rate track athletes run faster than that. Unless it’s some early highschool time.
How come the more I read CoolJ’s post the less I believe Squat dr?
I think Witherspoon ran an official 4.28, or something similar. Both of these times are from the last 2-3 years at official combines.
Gatlins is not a high school time, he ran this when he turned to the NFL after been banned from athletics.
[quote]OooahhhCANTONA wrote:
I would say go to the early pages and read some Squat Dr’s posts.
On another note…
I was reading about Justin Gatlin, and I saw that he ran a 4.45 40 yard dash. I’d assume that Gatlin trains (trained) with Olympic lifts. Where as Brian Witherspoon is trained by Joe DeFranco and ran a 4.16.
As Gatlin also did this after he got banned from sprinting to try and earn a living, you would’ve though a former olympic athlete would be better than that.
Maybe some sprinters will hear about this and change their style ;)[/quote]
40 yard sprints is not the same as a 100m sprint. 40 yd sprint is aprox 2.5 times shorter than a 100m hence why bigger,stronger, more powerful athletes can often outrun track athletes.
I know the race is different. But an ex 100m olympian should be able to sprint 40 yards faster than a Kick returner can.
Speed vs acceleration
a little quote from Thomas White
I thought I’d comment on this given my background on both ends of the spectrum. I’ve done BB work and I’ve done Westside style circa-max training. In my opinion the best rep range that I have found is between 5-8 reps with moderate/heavy weights on the squat. I always felt stale when doing Westside type training or trying to gain strength without hypertrophy. I think muscle is a WHOLE lot more important than people realize and getting bigger to a degree should help performance.
I’ve seen those studies that lkh mentioned and it only confirmed what I figured out through trial and error, working with 5-8 reps seemed to always result in jumping and speed increases compared to max effort lifts in the 1-3 range. I am faster at 210-215 than I ever was at 195-200 and I have numerous teammates who have experienced the same thing. Also if you look at Dallas, he ran his best 100m at a bodyweight of 230 or so! Trying to drop down to 200 because Asafa weighs 200 does not guarantee Asafa-like results. I am of the opinion that a speed/power athlete should do everything he can to hypertrophy his glutes, hamstrings, lats and shoulders in the weight room.
I venture to guess that I could continue to improve over 60m all the way up to 230 lbs. or so due to the raw horsepower needed to accelerate. As many of you know I go to a school that is considered a track powerhouse and I can tell you that our 100-200m guys would probably stay away from racing some of our skill players over 40 yards. Look what happened to Jamaal Charles (10.1) at the Combine last year, blown out by heavier, more explosive backs. Muscle is good!
[quote]CoolColJ wrote:
Speed vs acceleration
a little quote from Thomas White
I thought I’d comment on this given my background on both ends of the spectrum. I’ve done BB work and I’ve done Westside style circa-max training. In my opinion the best rep range that I have found is between 5-8 reps with moderate/heavy weights on the squat. I always felt stale when doing Westside type training or trying to gain strength without hypertrophy. I think muscle is a WHOLE lot more important than people realize and getting bigger to a degree should help performance.
[/quote]
What about defrancos westside, a max effort exericse, which is followed by exercises to promote strength and hypertrophy?
[/quote]
I’ve seen those studies that lkh mentioned and it only confirmed what I figured out through trial and error, working with 5-8 reps seemed to always result in jumping and speed increases compared to max effort lifts in the 1-3 range. I am faster at 210-215 than I ever was at 195-200 and I have numerous teammates who have experienced the same thing. Also if you look at Dallas, he ran his best 100m at a bodyweight of 230 or so! Trying to drop down to 200 because Asafa weighs 200 does not guarantee Asafa-like results. I am of the opinion that a speed/power athlete should do everything he can to hypertrophy his glutes, hamstrings, lats and shoulders in the weight room.
I venture to guess that I could continue to improve over 60m all the way up to 230 lbs. or so due to the raw horsepower needed to accelerate. As many of you know I go to a school that is considered a track powerhouse and I can tell you that our 100-200m guys would probably stay away from racing some of our skill players over 40 yards. Look what happened to Jamaal Charles (10.1) at the Combine last year, blown out by heavier, more explosive backs. Muscle is good!
[/quote]
I did not know Jamal Charles was, i just checked him out ran 10.23! His 40 time was 4.27? Who were the bigger guys that blew him out? I don’t know all that much about american football.
http://www.elitetrack.com/forums/viewthread/8070/
There are videos on their of english sprinter dwain chambers box jumping 62 inches, and also 68! No wonder his start is so good, easily britains best sprinter at the moment. Shame he can’t compete in many races.
Also shows him squatting some big weights like its nothing.
Jamaal Charles’s 40 yard dash at the combine was 4.38 secs
[quote]teedog wrote:
warlock wrote:
CoolColJ wrote:
2 hand block is a standing jump I presume
Either a standing jump or a one step+2 feet jump
No step involved with the “official” block touch. Generally used by volleyball teams, and this Cuban women was/is exceptional when it comes to hops. Back to the block touch: feet are shoulder width apart, elbows bent with both hands at shoulder level, or not. It is the common place for them but doesn’t matter. Regardless, the athlete drops, explodes upwards and, with both hands, reaches to touch the highest point possible. Most always used wtih a “vertec” measuring device. The key is that there is no step and BOTH hands must touch the blades.
Using the Vertec, a lot of the “cheating” is eliminated when it comes to reach. It doesn’t measure the actual vertical but does measure how high the athlete touches. It is a little more functional and accurate for coaches.
[/quote]
Not really.
VB players have a lot of space to cover, if the attack is not happening right in front of you you have to use the technique that I described, specially if you are the centre that has to block mid net and the sides as well.
In Vb how high you can catch the ball is what matters when blocking and attacking therefore the more “primitive” ways of measuring VJ are more useful for that sport.
Just wondering if i could get some help on workout ideas, i’ve recently broken my wrist playing rugby which of course has put pay to my off season plans. However i figured this is a perfect time to get the lower body up to par. Apart from machines i’m struggling for exercise ideas, perhaps front squat variations, some jumps aswell? any other thoughts would be appreciated
thanks
[quote]af268 wrote:
Just wondering if i could get some help on workout ideas, i’ve recently broken my wrist playing rugby which of course has put pay to my off season plans. However i figured this is a perfect time to get the lower body up to par. Apart from machines i’m struggling for exercise ideas, perhaps front squat variations, some jumps aswell? any other thoughts would be appreciated
thanks[/quote]
What lower body exercises are you unable to do?
well my left forearm is currently in a cast, so deadlift, squat variations are a no go. Any thing which involves gripping are impossible. i can do front squats with forearms crossed over however.
[quote]af268 wrote:
well my left forearm is currently in a cast, so deadlift, squat variations are a no go. Any thing which involves gripping are impossible. i can do front squats with forearms crossed over however. [/quote]
In your case a smith machine can be helpful as well as a leg press