Well, the site is only a few hours old, but already we've got quite the membership. To ease everyone into posting, I thought I'd start us out with something fairly simple.
Now, I know it would be dumb to limit yourself, but if you could only use 5 exercises to train an athlete (regardless of sport, but assume it's anaerobic and land-based), what would they be?
Mine would be (in no specific order)
-ISO Bulgarian Split Squats
-ISO and OI Weighted Ab Work
-Short Sprints (<60M @ full speed)
-Depth Jumps
-Overhead Weight/DB/KB/Med Ball Throws
in no specific order as well:
- squat
- depth jump
- barbell lunge
- heavy weighted pillars for core (30-45s)
- controlled barbell calf raises (ya im becoming a fan...)
i'll assume sprinting/jumping is apart of this sport so that i don't have to waste an exercise
only problem with heavy weighted pillars is that, since I train alone, i simply cannot do them.
i notice excellent ankle stiffness with the incorporation of depth jumps.. these improvements don't last too long unless i keep performing them.. i've noticed alot more pop out of my calfs as of late, by simply introducing heavy barbell calf raise singles..
i love kellyb's horsepower analogies.. unfortunately, alot of people assume horsepower is only important in the glutes/hamstrings.. the body has a few engines that are vital to performance;
- calfs/ankles/feet
- hamstrings/quads/adductors
- glutes/core
- powerful arm swing
unfortunately my list of exercises doesn't include med ball work.. i have not used it in my training, but in the training of Jamie McOwen & the other pro guys i definitely have seen its effectiveness... you can tell it works just by how fast you see improvements in broad jump/vert.
the "ankle engine" to me seems so damn important.. I have yet to make significant permanent gains in this department.. jump sessions following moderate-high volume depth jumps from 18" are much more efficient.. stiff leg ankle hops also work the same way for me.. in my dunk videos, you will see my plants alternate from mushy to stiffer, throughout the last 1.5 years.. they are stiffer following depth jumps/stiff leg hops, and thus higher.. i need to be more consistent with my depth jumps/stiff leg ankle hops from now on, and add in the heavy weighted stimulus of barbell calf raises.. after my deload, my new high frequency program will try and achieve some permanent gains in this department.. it's also much more glute/hamstring dominant.
edit #233523523: if you look at the intro pure-dedication video, i definitely was staying off my heel in my plants.. i had alot more spring than normal.. i did ramp up stiff leg ankle hops (submax) and hit some heavy barbell calf raises singles 2 days prior to this session.. it could also have been some crazy supercompensation though, because i maxed out on squat 2d in a row, rested a day, then dunked.
peace
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