how do you guys feel about thesE?
im being pressured into training with one to get faster...

would it work?
i would imagine it'd be like when you do an exercise then you do it again without weight it feels weird and strange.


also boxing..how you ya'll feel about boxing?

I've hard wight Vets can be a bit restrictive, for some, especially when lifting. As for running I've never heard of them being used for that before, so I can't really say.

As for Boxing it's really good, depending on how you set out the circuits, and of course it probably will to a large exent, recruit Fast Twitch Muscle Fibres, for explosive movement, but it will be using different ones to sprinting, so for that type of fitness requirement, it would be good, to possibly maintain or improve your bodies ability, to exert itself in high tempo bursts.

Howver the only snag I see is that it won't do much for Legs, or allow you to improve the way your lower body responds, to bursts of explosive movement.

God choice though none the less, but what benefit it may yield in relation to you sprinting, I couldn't say, as it's a pretty different type of physical medium.

so how do i work on lower body?
i was always told sprinting but...i just..idk..doesnt seem like that would really do it.

wted vests can be useful to add wt to akward exercises such as pistol squats, push ups etc but as far as increasing speed no...if the vest is too heavy you'll run with a different action and therefore your mechanics and techniques gets stuffed up

boxing is also useful but i don;t know how it will make you faster

for lower body you need to do deadlifts, single leg exercises and gute/ham exercises

for upper body chins should be the focus with rowing and core exercises the next best

rows are tough, i currently do those and only do 100 lbs (machine)

for deadlift...dumbbell?

and for core......i have seen way tooo many core exercises and alot of rumors

chins are 1st focus than rows for upper body remeber but you need both

barbell for deadlifts..a big heavy bb with a s**tload of plates on it

for core look at what your core does when you're running...that's right it keeps you upright by stabilising the spine and if they can't do that then your leaning forward at the waist and you're not running very fast then...i don;t know what these "rumours" are but as you said, i'm never wrong

by chins im praying you dont mean chin ups...

and what kind of core exercises, like specifics from you...
i always remmeber you saying deadlifts and since i will start doing those..is that enough?

yes chin ups

for core start with prone ab braces doing 3 sets x 2mins each or as long as you can up to 2mins for one workout and side ab braces x 45secs each side or as long as you can up top 45secs each side x 3 sets...once you can do that perfectly (no hip sagging, bum in the air, elbows directly under shoulders in a straight line, shoiulder baldes doen and back etc) than we can progress them

you'll need a little more than deadlifts...for deads work up to a 5 rep max then do 3 x 3 with that wt after it...then do reverse lunges with a barbell held in front of shoulders 3 x 6 each leg alternating legs...then do stiff legged deadlifts 3 x 8

after that do chin ups same as deads, a hard push up variation (how many perfect push ups can you fo - refer to prone ab brace rules) and inverted rows 3 x 8

than core at the end

damn those chin ups...so difficult.

whats the difference between a dead and a stiff leg dead?

deadlifts are way better and focus on the hips/glutes better and allows more wt to be used...it trains rate of force development which is basically the amount of force you can put into the ground and then transfer back out for force output so if you can push your feet into the ground harder and faster, you'll be able to run faster because your spending less time on the ground (contact time) and more time moving

ask your coaches what they do for rate of force development

i hope they're not trying to increase stride length and stride frequency either

http://youtube.com/watch?v=WGyrgqOKZLg

this is how fast i want to be.

so...what if i cant do alot of these deadlifts..

it doesnt sound like what you are describing is a deadlift
i always thought a deadlift is where you bent over and picked the bar up and set it back down

i guarentee you he could deadlift 2 his bw if not more...

yes deadlifts are when you pick it up of the floor and put it down

you have natural speed but you probably won't be able to increase that without getting stronger as you have quality reactive strength and now you need quality static strength

an athlete is generally one of these:

Reactive - meaning he has natural quickness, can jump pretty high off a few steps, looks like he bounces as he sprints, is usually very weak in the weight room (allen iverson is a prime example here)

or

Static - meaning he is very strong, not a lot of quickness but is strong runner, can jump alright but doesn't seem to explode off the floor, looks like he's stuck to the ground when he sprints, is usually very strong in the wt room but might be seen as slow on the sporting arena (charles barkely in his hey day)

you're probably in the reactive group so in effect your total athletic glass is only half full which means you have a whole other half athletic ability that your yet to tap into

now imagine how good of an athlete you would be if your glass was full?

hmm, i see what you are saying

so during the summer im going to really step up the training is that how it should go:

day 1 - lift day (chins, rows, other back exercises, core, deads, squats?, calfs?)
day 2 - rest
day 3 - sprint training at a track or field, 100 m dashes or soemthing, also throw in some plyometrics to increase the vertical
day 4 - rest
day 5 - start rotation over

how would that be

you'd need to lift 2- 4 times a week, if off season than you won't need to run so much

do your coaches give you weekly programs to follow?

also what are your weaknesses running wise?

be focused on increasing speed not vert but both will increse if one does

well im going up to ohio to live with my dad for the summer

i will have access to a nice gym and a track
and my dads a personal trainer/was a full scholarship quarterback/state champ track star

so im set

my weaknesses runningwise?
not sure...