Athleticism and Training thread

[TripleA]

Hey guys I am a track athlete and learned a lot from coaches on how to improve Speed, Acceleration, Vertical, General athleticism.

If you guys need any tips or information you can come here.

[PistonsFan#21]

i always welcome some tips that help me improve athletically. Im mainly training for speed/acceleration and vert right now.

My training is mostly focused on heavy weights right now (deadlifts, squats, weighted pullups/dips, etc) and i have been slowly adding 1 or 2 plyometrics exercises to my sessions twice a week.

What advice do you got for my goals?

[TripleA]

Are you a one or two foot jumper?

[PistonsFan#21]

Are you a one or two foot jumper?

2 foot jumper. My 1 foot jump is actually pretty weak. I think my standing vert might be the same as my running 1 foot vert

[TripleA]

Well for speed Box squats are crucial. They work on you acceleration and explosion. Spit squats elevated or un elevated work on the power in your legs. 40 yard sprints also are best for acceleration. Weighted jumps also help broad for power, Bounds for one leg jumping and vertical for two foot. Depth jumps from a very heigh elevation are the very best exercise for reactivity. A lot people say they are dangerous unless you are fat or you land terrible they are perfectly safe.

Great one foot jumpers are very fast think lebron or zach lavine.

To do weighted jumps get a medicine ball and jump with it. Add weight every two weeks and you will see a big difference.

Hope I helped.

[PistonsFan#21]

Well for speed Box squats are crucial. They work on you acceleration and explosion. Spit squats elevated or un elevated work on the power in your legs. 40 yard sprints also are best for acceleration. Weighted jumps also help broad for power, Bounds for one leg jumping and vertical for two foot. Depth jumps from a very heigh elevation are the very best exercise for reactivity. A lot people say they are dangerous unless you are fat or you land terrible they are perfectly safe.

Hope I helped.

What would a typical training session look like and whats the frequency per week?

Would something like this make sense? (not including upper body lifts):

Monday:
Depth jump
Broad jumps
Box squats

Wednesday:
40 yard
Deadlift


Friday:
Jump squats
Bounds

thanks for the help

[TripleA]

What would a typical training session look like and whats the frequency per week?

Would something like this make sense? (not including upper body lifts):

Monday:
Depth jump
Broad jumps
Box squats

Wednesday:
40 yard
Deadlift


Friday:
Jump squats
Bounds

thanks for the help

Yeah so do the box squats 75% of max 4 sets of 5 with 60 sec rest. Between each set do 5 high depth jump into vertical or broad.

40 yard use hard spikes to go fastest and and alternate between your explosive exercise and your power exercises between sets. This will give the best results. Rest 120 for sprints and 60 for bounds and depth jumps. 3 times a week is good.

[PistonsFan#21]

Yeah so do the box squats 75% of max 4 sets of 5 with 60 sec rest. Between each set do 5 high depth jump into vertical or broad.

40 yard use hard spikes to go fastest and and alternate between your explosive exercise and your power exercises between sets. This will give the best results. Rest 120 for sprints and 60 for bounds and depth jumps. 3 times a week is good.

Alright cool. How high do you set the box for the squats? Should it be 90 degrees or a bit below? I usually go ass to grass on normal back squats but not sure if i should use the same height for box squats if the goal is power/explosion

[TripleA]

Alright cool. How high do you set the box for the squats? Should it be 90 degrees or a bit below? I usually go ass to grass on normal back squats but not sure if i should use the same height for box squats if the goal is power/explosion

Slightly over 90 degrees and you can you more weight since its a little easier higher. Use a tempo of slow down,stop touch te box, hold glutes and explode up.

[PistonsFan#21]

Slightly over 90 degrees and you can you more weight since its a little easier higher. Use a tempo of slow down,stop touch te box, hold glutes and explode up.
thanks my man :cheers:

[nathanjizzle]

unless you are getting paid to be an athlete, training to be one is the most loser thing you can do with your life.

[TripleA]

Their could be a lot of high school athletes at ISH who would like to get better

[KOBEisBaawlliin!]

are bad knees irreversible? i'm not an athlete but have been a material handler for 18 years. i have also gained weight throughout the years as i suspect my hard work demands calories and produced laziness attitude after work. standing, walking, lifting boxes sound like a workout but it has made me fat. now my knees are shot and i have decreased energy. what is going on?

[TripleA]

are bad knees irreversible? i'm not an athlete but have been a material handler for 18 years. i have also gained weight throughout the years as i suspect my hard work demands calories and produced laziness attitude after work. standing, walking, lifting boxes sound like a workout but it has made me fat. now my knees are shot and i have decreased energy. what is going on?

Going on walks can help relieve tension and give energy. For you knees it might be you posture and technique that are give you pain. If knees are bowed it it cause damage. Lift with a squat postion with your heels down will help you.

[PistonsFan#21]

unless you are getting paid to be an athlete, training to be one is the most loser thing you can do with your life.

is that what you tell yourself to make you feel better about being a fat lazy piece of shit? :confusedshrug:

do you even lift bruh?

[GIF REACTION]

http://www.higher-faster-sports.com/articles.html

Pretty much the smartest mind you'll find on athletic training. Kelly Baggett took his untrained, weak vert in the 20's, to a top mark of 44 inches running

[Maga_1]

I really enjoy this subject, i've been working with some kids since two years ago on off seasons in these type of trainning adapted to basketball.
I have been expanding my multitudes to so many different types of trainning, there's so much stuff to do to improve in athletic areas related to basketball... it's awesome!

Since you are a track runner, i still remember looking at my coach when i was 16 when our first practices where about running techiniques and those kind of stuff i was like "wtf does this have to do with basketball?".. Now i get it :oldlol:

[Maga_1]

You guys have to search and check about the P3 Performance Center in Santa Barbara, it's just an awesome place to workouts on off season trainning in a variety of sports.
http://www.p3.md/

I've read good things about Nabie Fofonah an ex-olympian who is now trainning athletes from various sports in terms of speed, quickness, agility and explosiveness... he's been doing some work with Chris Paul and Elfrid Payton.
http://www.olympiantrainer.com/about.html

[TripleA]

P3 looks really cool probably expensive as hell.

[24-Inch_Chrome]

Started P90X as a fun way to pass time during the school year (finishing a minor, light course load). Currently in week 3, it's been a lot of fun so far.

[TripleA]

Today I did a dunking workout for fun. It was pretty cool.

[The Valley]

http://www.higher-faster-sports.com/articles.html

Pretty much the smartest mind you'll find on athletic training. Kelly Baggett took his untrained, weak vert in the 20's, to a top mark of 44 inches running
Holy ****ing shit

One of the articles in there said that taking long strides while walking made your very higher in 24-48 hours. I walked a lot with super exaggerated steps the last 2 days and now I'm dunking like a ****ing beast even though my legs are sore as **** from doing a shitload of uphill sprints on Tuesday.

It legitimately added like 3 inches to my very and I didn't even have to work for it.

Holy. ****ing. Shit.

I'm walking with long ass strides for the rest of my life.

[TripleA]

http://www.higher-faster-sports.com/articles.html

Pretty much the smartest mind you'll find on athletic training. Kelly Baggett took his untrained, weak vert in the 20's, to a top mark of 44 inches running

http://msuathletics.ru/books/bible/vert_jump_bible.pdf

Here is his vert program for people that need those hops.:cheers:

[TripleA]

It has good reviews.