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Old farts in-season speedwork |
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M-BAAB 
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 Topic: Old farts in-season speedworkPosted: 6/08/05 at 4:42am |
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Try this - yesterday's speed day in the driveway- all us old farts GOTTA work speed/explosion or it goes away. # 1 = Floor snatches - doubles - 6 or 7 sets - focus on speed/form - NOT weight.# 2 = stone poppers - grab a bigger dbell with stone tossing hand - I used a 70 -and do 4 sets of 5 - hold dbell right in stone position and explode up from a squat to an explosive press # 3 = 5 10 yard sprints - uphill if you can- focus on fast feet. # 4 = sheaf jumps - hold sheaf to chest - do 3 ass to heels (or as close as you can get) explosions, then drop sheaf and use body weight for 3 more - do 4 sets.Focus on how fast you can get back off the ground/change direction. # 5 = jump rope 300 reps - get bouncy. Go fast - go lay down. Get 'er done. Walk funny next day.
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rgriffis
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Joined: 9/07/04 Location: United States Status: Offline Points: 26 |
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Posted: 6/08/05 at 8:02am |
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Mike, Isn't "old farts" and "speed work" an oxymoron? |
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BigdogEMT
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Joined: 10/11/04 Location: United States Status: Offline Points: 369 |
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Posted: 6/08/05 at 9:03am |
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I'm wore out from just reading it! I am offering free core body training for anyonw that wants it. Weedeater turns for about 3 to 4 hours and then repeat every week or so!!! Terry Lawson |
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“The hard stuff we do right away, the impossible stuff takes a little longer!”
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M-BAAB
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Posted: 6/08/05 at 9:35am |
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Who you callin' a moron?!
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Shepherd4
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Posted: 6/08/05 at 10:19am |
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Those stone poppers are also called thrusters in other circles (e.g., Crossfit and anything written by Dan John). They're a terrific exercise that can be adapted to almost any purpose -- light and fast triples for speed, heavy singles for max full-body power, or sets of 20 for those of us who still have to make weight! Michael Cooley |
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"Think of Tiger Woods out there hitting a bucket of balls. He's not swinging the 5-iron to get stronger -- he's swinging it to hone the groove. Hone the groove."
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JWC III
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Posted: 6/08/05 at 10:35am |
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I'm sold on the power snatches, did them with about 50% of max since January for 8 sets of 3, along with overhead squats and presses in the same format (along with lots of just throwing) and my Pr's all all up.
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Thom Van Vleck
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Tim Pinkerton
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Posted: 6/08/05 at 11:06am |
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Thom, Sean told me you were throwing further. Are you still training you Hang Clean heavy or are you taking a break during the season? Tim |
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"Big ain't Strong...Strong is Strong."
Visit our training page at: http://www.facebook.com/#!/pages/Get-U-Fit-Training-Systems/ 119414814828174 |
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M-BAAB
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Posted: 6/08/05 at 11:16am |
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JWC- Add the jumps/sprints- not alot - very short all-out sessions - 10-15 minutes tops maybe coupla times/week - then watch those PR's go up some more.Ed Cosner - who is a serious powerlifter folks - says to do a snatch cycle he and Parman are doing (all from the floor)- overhead snatches , add weight to do snatch grip hi- pulls say neck high, then add more weight and do a snatch grip deadlift shrug say gut high. He's throwing better than ever and looks better.....uh...that's what his lady said.
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Dragon
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Posted: 6/08/05 at 1:25pm |
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UUMMMM....the JWC doesn't really sprint....He's too fat, fat, fat, fat fat,fat,fat, that's according to his son?!?!? Hi Thom, after I read the last post that's all I could think of and I just had to put it in writing. Payback for the sheaf slams, see you Saturday.
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Throw!! There is no finish line!!
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Silverback
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Posted: 6/09/05 at 3:11am |
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Mike you have me convinced. I am going hard core sprints tonight as the commercials are short in the playoffs and the run to the fridge is long for my endurance. Wish me luck. Do you ever superset this with something like having the grill going at the same time? |
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M-BAAB
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Posted: 6/10/05 at 5:57am |
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NO,NO,NO MYLES!!! STOP!!! These types of programs are for normal folks with more than 5% bodyfat and a regular metabolism that doesn't spin at hyper speed....Hell, you probably lost weight typing that post - slooow down, relax,don't pick up anything heavy, enjoy some dairy, tune the radio into something relaxing.....aaaaagh relaaaxxx........
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Silverback
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Posted: 6/10/05 at 9:23am |
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I last night super setted a 32 oz glass of milk and that I first filled with ice cream, with the little cups that you put strawberrys with the whip cream all over them. Was very intense. I have also found something new, lifesaver flavor gummies. I can just lay there and eat them with little mess and you don't burn a lot of calories like with say pistachio nuts taking off all the shells. Whew. I have to go, I hear Cheryl in the kitchen with the blender running. Must be my afternoon snack ready. Dairy is our friend. |
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M-BAAB
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Posted: 6/10/05 at 9:35am |
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  I HATE your metabolism....or do I hate mine? My snack was 1% milk with grapes, bananas and egg whites....dammit......
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kgb1
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Posted: 6/10/05 at 9:44am |
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Come on Baab, you forgot to list your most important ingrident.....Geritol, or was that a secret and now you'll have to kill me for revealing it. Rick |
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M-BAAB
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Posted: 6/10/05 at 10:23am |
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NOW they'll all know.....
 .....
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Silverback
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Posted: 6/10/05 at 10:53am |
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Can you get that in triple chocolate?
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M-BAAB
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Posted: 6/10/05 at 11:40am |
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Skim cappuchino mocha latte cinnamon with vanilla sprinkles...yummmmm...
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old plaid
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Posted: 6/10/05 at 2:08pm |
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you boys come down here to lake wales florida in the tropical storm and put on the max-vest weighing 75lbs, wrap your knees in neoprene and run the sand dune up from near gator cove all the way to my mother's place on the lakefront.. takes about 45 minutes. killer. fixing to enter the police/fire fitness sweepstakes in 2006. either that or inverness. best regards
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LEM II
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Posted: 6/16/05 at 1:35am |
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Okay, school me here. Floor snatches: are these the standard snatches from ground to vertical (military press) position? What do you mean by doubles? How much weight? How many reps? |
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-In the beginning God...
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Big Ed
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Posted: 6/16/05 at 6:09am |
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Hey LEM II..since it's my program and Mike should be getting ready to go up there to Yankee Land!! I hope this helps!!! |
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M-BAAB
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Posted: 6/16/05 at 6:20am |
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Ed - haven't left yet, as soon as I saw that I had typed powerlifter ....knew I had made a mistake - Olympic weightlifter...there ...all better.
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LEM II
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Posted: 6/16/05 at 7:27am |
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Thanks Ed, that does clarify it. Now I just need to try it. I'm not sure what my form looks like, there aren't any other power - ur- heavylifters around the gym to critique it. I just try no to hurt myself. C-ya. |
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-In the beginning God...
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Big Ed
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Posted: 6/16/05 at 3:36pm |
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No worries!! Just find a coach in your area.. try a collage strength coach.. where are you, chances are I know someone close!! and Mike!! Good Luck this weekend.. "all better" that you knew Edited by Big Ed |
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Wayne Hill
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Posted: 6/17/05 at 4:17am |
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OK, here's a challenge for you, Ed: identify a coach in the metro-west area of Boston.
-Wayne |
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"We may be small, but we're slow." - MIT Rugby
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Skullsplitter
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Posted: 6/17/05 at 12:41pm |
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Wayne, Art McDermott is obviously a source or I can drag some weights to a North Reading Downhill Games practice and work on some stuff. Maybe even the tires/plates.
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"I am the thread, the pupil, and the eye of the needle is my teacher"
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Wayne Hill
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Posted: 6/17/05 at 1:51pm |
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Ah: good point.
Ooh, I LIKE it! -Wayne |
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"We may be small, but we're slow." - MIT Rugby
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M-BAAB wrote:
Mike calls them floor snatches.. all they really are.. power snatches which start on the floor this would be as opposed to hang power snatches! and a double is just an easier way to say 2 reps.. how much weight depends on what your form looks like...and as much as I love my buddy Mike....I am no powerlifter, well at least not anymore...with all the crazy gear they wear anymore I came back from the "dark side" and back to where I started...WEIGHTLIFTING