We’ve covered this numerous times. this kind of work tightens the quads, opens up the levers, creating more work and causing more injuries. Of course,you are free to ignore the advise and find out for yourself.
What about mega volumes of chinies (fondas in the US)? Would that cause problems?
I have done hanging leg raises for abs in the past, sometimes weighted. My hip flexors often got more tired than my abs and I noticed that they were tighter when I ran. Since then I do them occasionally without weights 3 x 20 reps. Should I drop them completely?
Hanging leg raises, chinnies etc are not a problem, just leave out the weight.
What about doing chins on you back with ten pound weights on each ankle? I have not seen any problems with tightness their.
Creepin, I think you should focus on getting faster period and not worry about getting fast over 40y. Your 40y will drop if you get faster. Whether it’s by .02 or .2. But it will drop. I know you play football, but you should focus on getting you faster, and not getting your 40 faster. Your 40y doesn’t care about you. lol
Since you’re a football player, you probably know who Peter Warrick is. And coming out of Florida State his fastest 40y was 4.1x. But if you watch him play he’s more on the slow side of overall speed, than he his 40 would indicate. He’s “quikazhell”, but he would probably struggle to break 11.0 in the the 100m. He’s probably one of the quickest players in the NFL, but he’s not even the fastest reciever on his team.
My Senior year in high school I had a 40 time of 4.6, even though I was the fastest guy on the team, football & track. The next year, when I went away to school, me and a buddy of mine timed ourselves in some 40y’s. We had more than one person do the timing to be as accurate as possible. We both ran 5 each. And on the 1st one I ran 4.35. Slowest one was 4.42, and the fastest was 4.17, and it also felt the slowest of all the others. But of course when people ask, thats what I tell em my fastest 40 is:D
Just curious how you went from a 4.6 to a 4.17-4.35 one year to the next.
I dont really think thats impossible. When I came into spring football this year in febuary my 40 time was 5.16 and my 100m was a 12.60. I hadnt lifted weight really too much or done that much speed work my freshman year. But then in march my coach timed our 40’s and i ran 4.69. then again in may i ran 4.57. Just from the olympic weight lifting and the spped woek and plyos my time dropped that much. I would think at my best i could run a high 4.4 if i werent injured. My 100m time also dropped DRAMATICALLY to an 11.29 hand time and 11.54 FAT.
Monday - 4x40y build up
6x40y sprints
olympic lifting/power lifting
Tuesday - Plyos 10 stations
6x20y rope pulls
olympic lifting/power lifting
Wednesday - same as mon
thursday - same as tues
friday - olympic lifting/power lifting
thats basicall what i did for 6 months to drop my forty more than .5 and my 100m more than 1.1. And yes i realize that this isnt the optimal setip but it did work. I also gained over 20lbs of muscle during this time with the right diet. I weighed about 151 and now im 172.
also when i ran the 11.54 the longest run i had done all year was a 60y. So as you could imagine i tired immensly at after 50 yards but stiil came out with that time.
Originally posted by Creepin
Just curious how you went from a 4.6 to a 4.17-4.35 one year to the next.
It’s not impossible. I went from having an absolutely terrible start, to having a great one. I started lifting seriously and with a stuctured program. My acceleration improved dramatically. And that was more of a technique thing. I don’t really hold that 4.17 as high as most. I think it was a fluke, and it was handtimed. I didn’t believe it when they told me the time. When people ask I just say 4.3. Then I explain the situation with the 4.17. But I don’t really advertise it as my best.
Oh and I almost forgot, when I ran the 4.6, we had just came back from maxing out in the weight room. So without the weights, it might have been 4.4 - 4.5. Which would seem more appropriate.
What are you Pr’s?
Originally posted by Treble
Since you’re a football player, you probably know who Peter Warrick is. And coming out of Florida State his fastest 40y was 4.1x.
peter warrick ran 4.6 something at the NFL combines coming out of FSU. and even with hand timing, you’re not gonna find anyone running below 4.2 in the league.
Simple thing for Cf.com big ballas…
take the field tape and stretch it out 40 yards and place cones on both sides…
Video tape it by walking the 40 yards…
keep the rec button on then walk away…
run the 40…
post it live brothers…
REAL?
thats a great idea… i don’t think we’ll see any though.
Originally posted by ESPN3
peter warrick ran 4.6 something at the NFL combines coming out of FSU. and even with hand timing, you’re not gonna find anyone running below 4.2 in the league.
Yeah. Thats what I was tryin to point out. I wasn’t saying it was legit at all. That’s why I said he wasn’t the fastest reciever on his team. I didn’t know what he ran at the combines, but I knew it was slower than what he was “supposed” to be able to run. Lavarneous Coles on the other hand ran the same thing coming out of FSU, and I think he ran 4.2 - 4.3 at the combines. He was pretty quick in the 100 as well, but I don’t have any times off the top of my head.
Clemson that’s a pretty good idea. Once I learn how to do all that stuff, i’ll start posting video’s. 1st things 1st though. Gotta get a camera. lol
Charlie, what do you mean by
<We’ve covered this numerous times. this kind of work tightens the quads, opens up the levers, creating more work and causing more injuries. >
How does it tighten the quads and what does open up the levers mean? What do you suggest instead of it?
If your quads are tight, the free (swing) leg swings forward through a long slow lever taking a lot of effort. If they are flexible, the swing leg can fold up tightly underneath you as it comes forward, making the workload much less. This means that you shouldn’t overwork the hip flexors, as flexibility is far more important than power here.