Old plaid speed work .....

o mighty baabylonian, spinner to the gods:

coach mac gave me a program to induce greater speed out of ancient muscles. it was a lifting program, using very light weights, low reps, which he (and i soon became a disciple) believed would jolt the nerve force and ready it for maximum acceleration on game day.

using exercises to employ major muscle groups (squat jumps, 3-position power cleans, and split foot position push presses), a discipline is created to increase speed against modest resistance.

for example, if throwing on saturday, the previous sunday might be at 50% of a single rep max; tuesday at 55% and thursday at 60%, for three to six sets of no more than four reps...

these are all performed with great quickness and power, wham wham wham wham!!! there must be no hesitation, such as pressout on the push presses, instead these must go to arms length all at once.

actually exhilarating training, but must be alternated with strength training to optimize an athlete's overall preparation.

to be truthful, this is my adaptation of coach mac's theories...perhaps he can expound further, from the source.

i would ask, how good do you want to get, for crying out loud? but i already know the answer.

because it is my answer as well.

good luck.

no throwing to speak of (see previous post on other thread re maxvest and running the sand dune)--

just for fun, no shoes, no tacky hit a 90plus light hammer a couple weeks ago (accompanied by some serious rice krispies noise in the shoulder)

the shoulder looks like a cadaver after davinci got through investigating and has no real power at all

cornfed abs are actually rising to the fore, since i have nothing else much to train on

bdwt is 232, up a little since vacation, and energy level is up as well

my buddy mark bevins says milo this month has a photo post surgery but i haven't seen it since my subscription ran out

no overhead lifting to speak of and very very very light benches and pulldowns to keep the shoulder in its proscribed (restructured) place

good luck with the speed work; when i followed that regimen, i usually hit game day with plenty in the tank, ready to fire on all six

you boys are making me proud to say i knew you when...

yes, applies to the jumping squats also

i used to go all the way down, hit bottom, and then drive the squats up, coming off the floor 2-3 inches or more at the top, depending on the weight..

the rebound rattled my bones some, but i got used to it..

that leg explosion and the ability to do it at will is a large part of driving energy into the throw..