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Regardless of the weight, clottey's defense/countering/boxing ability are going to frustrate pac.

I got clottey by UD 12.

:F





<a href="http://www.youtube.com/watch?v=rFPZpbPNNpo" target="_blank">http://www.youtube.com/watch?v=rFPZpbPNNpo</a>


<a href="http://www.youtube.com/watch?v=1hFjZOXo2xg" target="_blank">http://www.youtube.com/watch?v=1hFjZOXo2xg</a>

my glutes are SO toasted.

toasted.

13 March 2010

Vertical jump testing

Weight : ~187
Jumping on concrete , rim jumps at 9'10'' and 10' rims.
Ideal conditions , 15 degrees+sun.

Dynamic warmup 10'
Bunch of low/mid effort jumps.

1x5 SVJs : average 26+'' , max 27''

5x5 DLRVJs : average ~31+'' , max 32''

Verified that i get like 1'' higher with left hand , feels much more efortless and coordinated too.
30'' was peace of cake , 31'' was rather easy too.
Got my max 32'' in many jumps, wasnt just the 1-2 great jumps you get at some sessions.
32'' ( 10'7'' ) was right there, consistency!

nice nice, keep it up.

That was final session chasing PRs, thats where i am currently , going back to training now.

what did you mean by "final session chasing PR's"?

pc

3/12/2010

BW: 159

rotation of, chinups, fast BW squats, some kind of single leg squat

chinups:
- 17, 17, 14, 12, 10, ~40 seconds hold at top, ~30 second hold at top

bw squats:
- 20, 20, 20, 20, 20, 20

single leg squat variation:
- 10e, 12e, 15e, 15e, 20e, 25e


pushups on handles:
- 30, 25


right elbow bugging out a bit, think from the chinup holds at the top

single leg squat var was killing my glutes

quick bw squats were killing my quads

poop.

<a href="http://www.youtube.com/watch?v=HYVrHkYoY80" target="_blank">http://www.youtube.com/watch?v=HYVrHkYoY80</a>

THIS MOVIE PLAYS TRICKS ON YOUR BRAINS.

leonardo deCASHrio, this dude tears it up like usual (except for titanic).

http://www.imdb.com/title/tt1130884/

<a href="http://www.youtube.com/watch?v=HUMC8rh6uuE" target="_blank">http://www.youtube.com/watch?v=HUMC8rh6uuE</a>

http://www.imdb.com/title/tt1210042/

shit was tight.



man ethan hawke is legit as usual.. u can FEEL THAT FUCKER'S pain for sure, great acting.

what muscles/exercises are best for hitting a tennis ball harder on a serve and forehands and backhands. what would the set/rep ranges be?

as far as exercises go, both forehand/backhand/serve have quite a bit of rotation, especially forehand/backhand.. rotational core strength, for example on a pulley system will definitely help. It can be done single handed (which involves more shoulder involvement) or double handed (which focuses more on the trunk).

You don't want to mimic the movement exactly, ie, actually trying to match a forehand/backhand movement with the wrist movement etc.. instead, you just want to target the general movement.

I can't find any vids on youtube, wtf?


Anyway, you can basically do woodchoppers on both sides:
- high to low
- low to high
- neutral

You can do them one handed + forward to work horizontal adduction, or one hand + backward to work horizontal abduction.

<a href="http://www.youtube.com/watch?v=efPLLkysyQs" target="_blank">http://www.youtube.com/watch?v=efPLLkysyQs</a>

Just consider all of that core work.

On those exercises, you could also increase the tempo a bit to make it a bit more powerful, as long as it doesn't become some kind of tricep extension.

You could use set/rep ranges for strength endurance anywhere from 3-4x10-15.. Targeting more for strength, you could keep it to 3x5-8 or so.




Of course, just general strength, ie, chest/shoulders/upper back/lats/core/hips/legs is going to help improve those movements also, as long as you're putting in work on the tennis court it'll transfer.

pc

omg did he get that from Randy Couture's Tower 200 workout?!

the freak, the demon.

u got a door? u got a gym.