Mullen sent me this the other day after we talked about whether or not you needed to lift heavy to get in ultimate shape. I like the workouts and the text is interesting if you are into that tyoe of stuff. One thing to remember is that depth jumps and other plyos are made for short term gains. They shock the muscle into contracting quicker. It is not something you want to do year round because you will lose the shock value and your muscles should not be put under that kind of stress for more than a couple months at a time. Two, two month cycles a year: one preseason and one right before the series should suffice.
Continuing on targeted heavy lifting this article also has some great suggestions for an ultimate player who wants to be getting the most out of a lifting session. It is lifting intensive for the majority of us, but if you could even fit in one or two of those lifting days a week you would be better for it.
The deadlift is a great exercise and easier than some of the power exercises mentioned in the previous article. Check out Eric Cressey's May-June deadlifting series for how to do it, how not to do it, and for variations.
Showing posts with label links. Show all posts
Showing posts with label links. Show all posts
Monday, February 4, 2008
Wednesday, January 23, 2008
Links: 01/23/08
JMU has an awesome site for researching different exercises. We should all be able to do the 300 by August.
http://orgs.jmu.edu/strength/
If you can deal with all the muscle head stuff t-nation is a great resource to spice up your workouts, get nutrition information, and look for rehab stuff. The people who write articles there are among the best strength coaches in the world. Use the search engine to look for things.
t-nation.com
University of Idaho has revamped their site and now offers videos of every exercise you could ever want.
http://www.webs.uidaho.edu/strength/
Ill keep posting the good ones.
Friday, March 23, 2007
Weights: Thursday 3/22/7
Warm up:
Ran 1.25 to the car place to pick up my car and some plyos.
Shoulder
bradford presses: In a shoulder press position, start as if your gonna press the barbell, but you only go to the top of your head where you lean the weight back and bring it down to the back of your neck, "1", back up to the top of your head, lean it forward, to your chest, "2"...
(3) 10 @ 95
fly machine:
(3) 10 @ 65
diagonal plate raises: 5 to each side for a set of 10
(3) 10 @ 35
hanging cleans: I started to do this. I think I did three sets, but at some point I just put the weight on the ground and started to clean and jerk so let's say:
(1) 10 @ 95
(1) 10 @ 115
(1) 8 @ 115
clean and jerk: this is a great video for the clean part and this is the jerk.
(5) 1 @ 115
legs: I'll say legs started here although cleans and clean and jerk are a nice transition cause they involves so much leg.
good mornings: weird excercise that seems like a great way to mess up your back. Here's a video. She does a lunge and then a good morning.
(1) 10 @ 65
(2) 10 @ 85
elevated bulgarian split squat: on four 25lb plates always in danger of slipping.
(1) 10 @ 0
(1) 10 @ 70 (2, 35 lb dumbbells)
(1) 10 @ 90 ( 2, 45 lb plates)
seated calf raises:
(3) 10 @ 90
standing calf raises squat machine:
(3) 10 @ 90
as always http://orgs.jmu.edu/strength/ this site is amazing.
Ran 1.25 to the car place to pick up my car and some plyos.
Shoulder
bradford presses: In a shoulder press position, start as if your gonna press the barbell, but you only go to the top of your head where you lean the weight back and bring it down to the back of your neck, "1", back up to the top of your head, lean it forward, to your chest, "2"...
(3) 10 @ 95
fly machine:
(3) 10 @ 65
diagonal plate raises: 5 to each side for a set of 10
(3) 10 @ 35
hanging cleans: I started to do this. I think I did three sets, but at some point I just put the weight on the ground and started to clean and jerk so let's say:
(1) 10 @ 95
(1) 10 @ 115
(1) 8 @ 115
clean and jerk: this is a great video for the clean part and this is the jerk.
(5) 1 @ 115
legs: I'll say legs started here although cleans and clean and jerk are a nice transition cause they involves so much leg.
good mornings: weird excercise that seems like a great way to mess up your back. Here's a video. She does a lunge and then a good morning.
(1) 10 @ 65
(2) 10 @ 85
elevated bulgarian split squat: on four 25lb plates always in danger of slipping.
(1) 10 @ 0
(1) 10 @ 70 (2, 35 lb dumbbells)
(1) 10 @ 90 ( 2, 45 lb plates)
seated calf raises:
(3) 10 @ 90
standing calf raises squat machine:
(3) 10 @ 90
as always http://orgs.jmu.edu/strength/ this site is amazing.
Wednesday, March 7, 2007
Weights: Tuesday 3/6/07
At least I got in a lot of lower back work when I was moving.
jog:
1 mile in 7:05
lower back:
supermans on ball
3 sets of 15
horizontal roman chair:
3 sets of 12
lower back extension machine:
3 sets of 12 @ ? (i have to start writing this down)
medicine ball twists (sitting with legs extended, ball behind me, rotate to get it, swing it around in front and drop it behind me on the other side, leave the ball, rotate back around, pick up the ball and repeat)
3 sets of 20 on each side @ 10 lbs
horizontal trunk rotations:
3 sets of 10 @ 55 lbs
Shoulders:
military press:
3 sets of 10 @ 95 lbs
dumbbell swings: I kind of made this one up, but check out this article for how you are supposed to do it. I used two dumbbells and just mimicked my arm movement used during a vertical jump.
3 sets of 15 @ 12.5 lbs
incline plate raises: sitting on an extreme incline, but not fully upright bench, grab plate with two hands and raise it with arms slightly bent to chin level.
10@25, 10@35, 10@45
assissted pull ups:
10 @ 65, 10 @ 60, 10 @ 60
jog:
1 mile in 7:05
lower back:
supermans on ball
3 sets of 15
horizontal roman chair:
3 sets of 12
lower back extension machine:
3 sets of 12 @ ? (i have to start writing this down)
medicine ball twists (sitting with legs extended, ball behind me, rotate to get it, swing it around in front and drop it behind me on the other side, leave the ball, rotate back around, pick up the ball and repeat)
3 sets of 20 on each side @ 10 lbs
horizontal trunk rotations:
3 sets of 10 @ 55 lbs
Shoulders:
military press:
3 sets of 10 @ 95 lbs
dumbbell swings: I kind of made this one up, but check out this article for how you are supposed to do it. I used two dumbbells and just mimicked my arm movement used during a vertical jump.
3 sets of 15 @ 12.5 lbs
incline plate raises: sitting on an extreme incline, but not fully upright bench, grab plate with two hands and raise it with arms slightly bent to chin level.
10@25, 10@35, 10@45
assissted pull ups:
10 @ 65, 10 @ 60, 10 @ 60
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