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@LBSS
what do you mean by the cressey thing?

Update on training
end of week 1

tested my jumps this tme looking at a clock on the wall.

did 56 2 leg jumps lateral line jumps
did 44 1 leg jumps

peace

also in round 8 at 3:14 when mayweather throws a cheapshot at mosely it is similar to the one ortiz got hit by but with less power this time. he hits with a right which mosley had his hand up hit his gloves but the straight left straight to the face like with ortiz.

Hey guys my first journal post. i decided to do saq drills. this is how it went.

mativation:7/10 not very motivated but enough to force me to work
its always the first day of workout that is the hardest the rest just smoothly follows

thirsty after every 2 workout.

very hot blazing sunny day i missed yesterday it doesn't matter but i would have had 2 days rest in weekends but now i will have to workout on saturday, nevermind

lateral line jumps 1 leg and 2 leg
jump rope

after the above i was super tired, really tired the next ones were a bit better

ladder drills run through 1 leg, then i did 2 leg, icky shuffle 1 leg, 2 leg

cone snake drill running in and out of cones.
i was thinking of just hopping from one leg to another in and out but that probably wouldn't work so ran in and out.

flying 30m i gave myself 30m to accelerate and maintain speed for 30m no blocks so i question my form of sprinting

most tiring was skipping 3 x cycle of 10 reps of jumping, 1 leg, other leg alternate

do 1 week of this 3 days a week at the end of the week will post the results of lateral line jumps to see where i am.

peace

Thanks for the tip that was quite helpful.

i am making good progress i can get down and up with minimal amount of weight on my fingers.
first during warm-up sets i place it on my fingers when near shoulders. there was pain still in my wrist and it is always my right hand wrist that is painful not both. I tried with heavy weights after warm up placing the bar on my hands? does it matter if it is in your hands or does placing on your fingers increase mobility and range of motion that gave me pain on both wrists and finally i decided to get back to placing it on my fingers which pain again on my right wrist some on my left but probably because of placing bar on hands on previous sets i did 10 reps.

thats confusing why pain is on my right hand.
i can tell that weight of bar is not shifted on my fingers as i can wiggle my fingers and it is not under any weight.
once i finish i hope to never do front squats again.

is the power cleans the same when you pull it up and bring it on to your fingers if you try catch on your shoulders what a large amount of weight falling on the clavicles. so im guessing you have to catch it on your fingers or is it different.
hopefully by the weekend i should get a video up keeping the technique in mind.

Haha lmfao that is very funny i can imagine the sarcastic remark about the leg press and at the same time grinning as if that is what you want him to think. 

Quote from: LBSS on September 21, 2011, 10:47:17 am

Quote from: ruso15 on September 21, 2011, 09:48:14 am

wich one would work better as a general/main exercise?

front squats will make your knees fall off and give you tendonitis in your wrists. back squats will cause discs in your lumbar spine to explode, risking paralysis. stick with leg curls, seated calf raises and hamstring curls.

I enjoy doing leg curls and hamstring curls in the same workout

Fixed.
Thanks for the tips, will start that soon.

so everyday do

warm up

ankle rotations x 50
hip flexor stretch
ipsoas stretch
glute bridge

as for the speed,agility and quickness drills i will do 3 times a week
i was thinking what you said

day 1, day 3 and day 5
2 leg line jumps 2 x stop until speed drops
single leg jumps 2 x stop until speed drops
snake drills running in and out of cones 1 meter apart x 2
jump roping, 2 leg, 1 leg, alternate try to progress using ankle weights 2 x (3 x 10 each pattern) cycle
ladder drills, run through,1feet,2feet, icky shuffle 1 feet, 2 feet, backwards alot of different combinations
flying 30m set a cone where max velocity should be achieved and 30m from there another cone on how long speed should be maintained.

or should i split it like day 1 agility, speed
day 2 speed
day 3 speed and quickness

thanks

I was reading the No Bull Speed Manual and it is really helpful in understanding and one of the tests was to draw a line and standing with 2 feet jump back and forth over the line, you should be able to get 60 jumps; counting one jump forward as 1 and 1 jump back as 2 and so on, and with one leg should get 30-40.
with 2 leg i got 46 and for the 1 leg i got about 50.

so i think i am heavy footed, so kelly B recommended me doing some SAQ drills.

speed,agility and quickness drills.

so before i can progress i need to become light footed.
so if someone could help me set up a routine would be great.

1b. You lack coordination or you're just heavy footed? This probably means
you just never learned to move efficiently as a youngster and you need to spend
time doing that. This means you should probably spend quite a bit of time
developing the capacity to move lighter on your feet. Break out the jump rope,
agility ladder, SAQ (speed, agility and quickness) type drills, and other basic
lower intensity plyometric and agility type drills.

so i was thinking

any 3 days of the week with atleast 1 day rest inbetween

ankle rotations
hip flexor stretch
ipsoas stretch
glute bridge
Dynamic warm up

not sure for the drills to do for speed, agilty and quickness not together but one for each one for all doesn't matter
thanks