I had just spent an hour reading and studying what Raptor just said with some question as follow:
Week 1:
Monday Plyo focus at the Ham1-2-3 One legged jump (alternative leg_Will it be similar to this from my old 2007 video
https://www.youtube.com/watch?v=WRfbxpH1SvE @ 1:10
With high Hip? do you mean
High Knee kick?Low in height with no effort or momentum? do u mean
High in height but without forward momentum?, pulling up instead of Pushing from knee..(hard to understand but will try), i will try to keep knee not infront of foot.
Rudiment hops, found a sample, do it with 2 legs instead of one, the guy in the video is not doing it fast you said to it fast, should I be doing it fast like in ZigZag (back& forth across the line ultra super fast agility speed or should i aim for HEIGHT and minimum ground contact speed)
https://www.youtube.com/watch?v=lvkQgU7Nr38Wednesday Power:Dumbell Swing Sample
https://www.youtube.com/watch?v=aTeBkm2-gQsI had never done this, I suppose the Key to swing is using the
glute to throw up the weight, not using the back... am I Correct? will need to drill into how to swing.
Explosive High Bar Half Squat
3 rep
Half Squat at 187.5lbs, rest 5 rep of emty bar Rhythmic Jump
Quarter ?squat, rest 3 min
2 cycle
Romanian Deadlift at 177.5lbs ok
will need to study how to do RomDead correctly
One leg Calf Raise to big toe. ok
Friday Reactivity:3x 50 m Maximal Sprint
Low box quick (
how low of a box , like the one in my video?
https://www.youtube.com/watch?v=tfE48fNGnU0 @2:48 Green box low, yellow box is little higher
(I just finished an hr basketball match yesterday..I think i can still do the monday Plyo before i sleep tonight.) I will try to stretch and drink more water in the office)
Btw, the Wednesday power day is quite Short,
Dumb Swing, Squat, Rom Dead, calf raise
Would it be an good idea to add in Leg Curl machine as you point out my hamstring is weak.
Many Thanks Raptor
Show Posts
