http://sportstraining.darkbb.com/feed/? Latest topics Sat, 29 Nov 2008 17:12:53 GMT 10 http://illiweb.com/fa/bbtech/logo.jpg http://sportstraining.darkbb.com/feed/? http://sportstraining.darkbb.com/plyometric-exercises-f7/depth-jumps-t18.htm Admin Depth Jumps 1. Stand on box with toes close to edge, feet shoulder width apart. 2. Step off (do not jump off) box and land on both feet. Immediately jump up as high as possible and reach up with both hands towards. The jump should be vertical with no horizontal movement. 4. Ground contact time should be short unlike in the diagram. Landing should be soft.Note: Start with a box height of 30cm (12in). Intensity can be increased by gradually increasing the box height to a maximum of 107cm ... Plyometric Exercises Sat, 29 Nov 2008 17:12:53 GMT http://sportstraining.darkbb.com/plyometric-exercises-f7/depth-jumps-t18.htm#18 http://sportstraining.darkbb.com/plyometric-exercises-f7/depth-jumps-t18.htm http://sportstraining.darkbb.com/plyometric-exercises-f7/zig-zag-hops-t17.htm Admin 1. Stand to the left of an agility ladder or similar object approximately 1-2 feet away.
2. Forcefully push off both feet and land the on the other side of the ladder.
3. Repeat and land feet back on the other side, continue repeating and so on down the ladder.4. Do not "double hop" upon each landing and keep ground contact time to a minimum.]]> Plyometric Exercises Sat, 29 Nov 2008 17:12:37 GMT http://sportstraining.darkbb.com/plyometric-exercises-f7/zig-zag-hops-t17.htm#17 http://sportstraining.darkbb.com/plyometric-exercises-f7/zig-zag-hops-t17.htm http://sportstraining.darkbb.com/plyometric-exercises-f7/lateral-hurdle-jumps-t16.htm Admin 1. Stand beside object to be cleared.
2. Bring knees up and jump vertically but also laterally off ground and over the barrier.
3. Land on both feet and immediately jump the other direction over barrier.
4. Try not to pause between jumps or sink down into a squat position.]]> Plyometric Exercises Sat, 29 Nov 2008 17:11:54 GMT http://sportstraining.darkbb.com/plyometric-exercises-f7/lateral-hurdle-jumps-t16.htm#16 http://sportstraining.darkbb.com/plyometric-exercises-f7/lateral-hurdle-jumps-t16.htm http://sportstraining.darkbb.com/plyometric-exercises-f7/lateral-box-push-offs-t15.htm Admin 1. Stand to side of box and place the left foot on top of box.
2. Push off the box using the left leg only and explode vertically as high as possible. Drive the arms forward and up for maximum height.
3. Land with right foot on the box and left foot on the ground to the other side of the box.
4. Repeat from this side.]]> Plyometric Exercises Sat, 29 Nov 2008 17:09:23 GMT http://sportstraining.darkbb.com/plyometric-exercises-f7/lateral-box-push-offs-t15.htm#15 http://sportstraining.darkbb.com/plyometric-exercises-f7/lateral-box-push-offs-t15.htm http://sportstraining.darkbb.com/plyometric-exercises-f7/tuck-jumps-t14.htm Admin 1. Stand with feet shoulder-width apart, knees slightly bent, with arms at sides.
2. Jump up bringing knees up to chest.
3. Land on balls of feet and repeat immediately.
4. Remember to reduce ground contact time by landing soft on feet and springing into air.]]> Plyometric Exercises Sat, 29 Nov 2008 17:08:54 GMT http://sportstraining.darkbb.com/plyometric-exercises-f7/tuck-jumps-t14.htm#14 http://sportstraining.darkbb.com/plyometric-exercises-f7/tuck-jumps-t14.htm http://sportstraining.darkbb.com/plyometric-exercises-f7/split-squat-jumps-t13.htm Admin Split Squat Jumps 1. Stand with feet hip width apart. Take left leg and step back approximately 2 feet standing on the ball of back foot. 2. Feet should be positioned at a staggered stance with head and back erect and straight in a neutral position. 3. Lower body by bending at right hip and knee until thigh is parallel to floor then immediately explode vertically. 4. Switch feet in the air so that the back foot lands forward and vice versa. Prior to takeoff extend the ankles to their ... Plyometric Exercises Sat, 29 Nov 2008 17:08:34 GMT http://sportstraining.darkbb.com/plyometric-exercises-f7/split-squat-jumps-t13.htm#13 http://sportstraining.darkbb.com/plyometric-exercises-f7/split-squat-jumps-t13.htm http://sportstraining.darkbb.com/plyometric-exercises-f7/lateral-jump-to-box-t12.htm Admin 1. Stand side on to box with feet slightly wider than hip-width apart.
2. Lower body into a semi-squat position and jump up onto box. Do not hold a squat position before jumping up – keep the time between dipping down and jumping up to a minimum.
3. Feet should land softly on box. Step back down (not jump back down) and repeat.]]> Plyometric Exercises Sat, 29 Nov 2008 17:08:02 GMT http://sportstraining.darkbb.com/plyometric-exercises-f7/lateral-jump-to-box-t12.htm#12 http://sportstraining.darkbb.com/plyometric-exercises-f7/lateral-jump-to-box-t12.htm http://sportstraining.darkbb.com/plyometric-exercises-f7/jump-to-box-t11.htm Admin 1.Stand facing box with feet slightly wider than hip-width apart.
2.Lower body into a semi-squat position and immediately jump up onto box. Do not hold a squat position before jumping up – keep the time between dipping down and jumping up to a minimum.
3. Feet should land softly on box. Step back down (not jump back down) and repeat.]]> Plyometric Exercises Sat, 29 Nov 2008 17:07:28 GMT http://sportstraining.darkbb.com/plyometric-exercises-f7/jump-to-box-t11.htm#11 http://sportstraining.darkbb.com/plyometric-exercises-f7/jump-to-box-t11.htm http://sportstraining.darkbb.com/plyometric-exercises-f7/squat-jumps-t10.htm Admin Squat Jumps 1. Stand with feet shoulder-width apart, trunk flexed forward slightly with back straight in a neutral position. 2. Arms should be in the “ready" position with elbows flexed at approximately 90°. 3. Lower body where thighs are parallel to ground and immediately explode upwards vertically and drive arms up. Do not hold a squat position before jumping up – keep the time between dipping down and jumping up to a minimum. 4. Land on both feet. Rest for 1-2 seconds and ... Plyometric Exercises Sat, 29 Nov 2008 17:07:03 GMT http://sportstraining.darkbb.com/plyometric-exercises-f7/squat-jumps-t10.htm#10 http://sportstraining.darkbb.com/plyometric-exercises-f7/squat-jumps-t10.htm http://sportstraining.darkbb.com/saa-f6/speed-acceleration-agility-t9.htm Admin Warm up with a 5-minute jog and dynamic stretching. **It is important to have proper rest between sets when working on speed and acceleration. Always rest until you can run the sprint again between 90-100% of what you accomplished on the previous run. We first start with acceleration sprints; these focus on shorter distances focusing to hitting top speed. Acceleration + 3x10m Sprints + 2x25m Sprints + ... S.A.A. Sat, 29 Nov 2008 16:59:32 GMT http://sportstraining.darkbb.com/saa-f6/speed-acceleration-agility-t9.htm#9 http://sportstraining.darkbb.com/saa-f6/speed-acceleration-agility-t9.htm http://sportstraining.darkbb.com/killer-chest-workout-f5/killer-day-chest-workout-t8.htm Admin Flat Bench Press 4-6 Reps 4-5 Sets Dumbbell Flyes 6-8 Reps 3-4 Sets Declined Bench Press 4-6 Reps 4-5 Sets Inclined Bench Press 4-6 Reps 4-5 Sets Butterfly 6-8 Reps 3-4 Sets Cable Cross-Over 6-8 Reps 3-4 Sets Wide Grip Flat Bench Press 4-6 Reps 3-4 Sets Diamond Push-ups 8-12 Reps 2-3 Sets For a log click HERE Killer Chest Workout Sat, 29 Nov 2008 00:26:04 GMT http://sportstraining.darkbb.com/killer-chest-workout-f5/killer-day-chest-workout-t8.htm#8 http://sportstraining.darkbb.com/killer-chest-workout-f5/killer-day-chest-workout-t8.htm http://sportstraining.darkbb.com/chest-workouts-and-exercises-f4/chest-exercises-part-3-t7.htm Admin Hammer Grip Incline DB Bench Press Exercise Data Main Muscle Worked: Chest Other Muscles Worked: Triceps, Shoulders Equipment: Dumbbell Mechanics Type: Compound Tips: Grab a dumbbell for each hand. Lay on the bench with the head, shoulders, and butt firmly on the bench and the feet firmly on the floor . Pull the shoulder blades together to form a solid pressing surface. Use a hammer grip (palms facing each other). Lower the weight evenly to the sides of the chest. ... Chest Workouts and Exercises Sat, 29 Nov 2008 00:04:02 GMT http://sportstraining.darkbb.com/chest-workouts-and-exercises-f4/chest-exercises-part-3-t7.htm#7 http://sportstraining.darkbb.com/chest-workouts-and-exercises-f4/chest-exercises-part-3-t7.htm http://sportstraining.darkbb.com/chest-workouts-and-exercises-f4/chest-exercises-part-2-t6.htm Admin Cross Over - With Bands Exercise Data Main Muscle Worked: Chest Other Muscles Worked: Biceps, Shoulders Equipment: Other Mechanics Type: Compound Tips: Secure band around a stationary post (a poll or something of the like), step back enough to begin tension. Stand facing away from post with arms raised to sides, palms forward. Keeping your arms straight, bring them across your chest. Decline Barbell Bench Press Exercise Data Main Muscle Worked: Chest Other ... Chest Workouts and Exercises Sat, 29 Nov 2008 00:02:08 GMT http://sportstraining.darkbb.com/chest-workouts-and-exercises-f4/chest-exercises-part-2-t6.htm#6 http://sportstraining.darkbb.com/chest-workouts-and-exercises-f4/chest-exercises-part-2-t6.htm http://sportstraining.darkbb.com/chest-workouts-and-exercises-f4/chest-exercises-part-1-t5.htm Admin Around The Worlds Exercise Data Main Muscle Worked: Chest Other Muscles Worked: Shoulders Equipment: Dumbbell Mechanics Type: Compound Tips: Grab two dumbbells and sit on a bench. Now put the dumbbells face up towards the ceiling on your upper thighs while keeping your elbows slightly bent. Now move the dumbbells, not up, but around as if you are drawing an angel in the snow. Bring them behind your head so that they touch each other and return to the original position. ... Chest Workouts and Exercises Sat, 29 Nov 2008 00:00:03 GMT http://sportstraining.darkbb.com/chest-workouts-and-exercises-f4/chest-exercises-part-1-t5.htm#5 http://sportstraining.darkbb.com/chest-workouts-and-exercises-f4/chest-exercises-part-1-t5.htm http://sportstraining.darkbb.com/running-f3/running-t4.htm Admin One of the best things to do to build up your endurance is run! Some things you might want to try is running a mile or 2 in the morning, then take a break and eat a good, healthy lunch, then get back to it in the evening for another mile or 2. Below is an endurance training routine to help you build up your endurance. 6-7 a.m.- Eat Breakfast 7-8 a.m.- Jog/Run 1-2 miles 9-10 a.m.- Get a snack and relax 11-1 a.m./p.m.- Eat lunch and get ready to run again 2-3 p.m./ Jog/Run 1-2 miles ... Running Fri, 28 Nov 2008 23:53:22 GMT http://sportstraining.darkbb.com/running-f3/running-t4.htm#4 http://sportstraining.darkbb.com/running-f3/running-t4.htm http://sportstraining.darkbb.com/explosive-strength-f2/push-ups-that-build-explosive-strength-t3.htm Admin Pushups are more than a just a simple exercise that people use for warmups before a workout or a cool down after a workout, if pushups are done regularly you can build a great deal of strength throughout the whole body. You will find that the pushup can be a very physically demanding exercise, if done the right way they can build a tremendous amount of explosive strength. People think that the only and right way of doing pushups is do them slow, if you want to be slow train ... Explosive Strength Fri, 28 Nov 2008 23:23:03 GMT http://sportstraining.darkbb.com/explosive-strength-f2/push-ups-that-build-explosive-strength-t3.htm#3 http://sportstraining.darkbb.com/explosive-strength-f2/push-ups-that-build-explosive-strength-t3.htm http://sportstraining.darkbb.com/explosive-strength-f2/absolute-strength-t2.htm Admin Absolute Strength Guidelines Load: 85-100% of 1RM Reps: 1-5 Sets: 5-10 per body part Rest: 120-180s between sets Tempo: Attempt to lift the load as quickly as possible even though the actual speed will be relatively slow I cannot stress the importance of absolute strength training enough, while you are performing starting and acceleration strength work. Many times, individuals will overemphasize light/speed work in an effort to increase explosive strength levels. You must lift ... Explosive Strength Fri, 28 Nov 2008 23:20:41 GMT http://sportstraining.darkbb.com/explosive-strength-f2/absolute-strength-t2.htm#2 http://sportstraining.darkbb.com/explosive-strength-f2/absolute-strength-t2.htm http://sportstraining.darkbb.com/saq-f1/speed-agility-quickness-t1.htm Admin Click HERE for S.A.Q. Training]]> S.A.Q. Fri, 28 Nov 2008 00:55:48 GMT http://sportstraining.darkbb.com/saq-f1/speed-agility-quickness-t1.htm#1 http://sportstraining.darkbb.com/saq-f1/speed-agility-quickness-t1.htm