XLR8 - Is the smart vest any good, thought about getting one
Is it snug? and can you wear it under a t-shirt without it being noticed?
Cool,
Yes, it works well for me. I wore it under my clothes for over a month and no one noticed (or at least no one said anything!)
It is neoprene so it fits pretty snug and there is a belt and strap you can use to tighten it up. However, you will want to wear a t-shirt under it and it might get kind of hot in the summer.
xlr8
thanks
how much weight did you use?
So Hypergravity loading didn’t work at all?
From what I read one uses about 10% of his bodyweight in load
I worked my way up to 12 lbs which was nearly 6% of my body weight. I can’t say that it didn’t work, but I didn’t really notice any difference in speed or strength that I could directly attribute to wearing the vest. The only effect that I really noticed was that I seemed more fatigued at the end of the day (so perhaps it was negatively effecting my recovery ability.) I may give it another try in the future, but currently my training program is progressing nicely without it.
xlr8
Pretty good week. Still in maintenance phase. Next week, I will start my last max strength cycle before the combines.
<b>Sunday 03.23.03</b>
Football practice and scrimmage
-good workout, ~3hrs. Spent a lot of time working on timing out the pass patterns and making the right reads but still had a couple of great opportunites to burst through some runs.
<b>Monday 03.24.03</b>
Tempo
-10r x 2s, 60m ea @75%
-pushups 25r x 2s
-situps 20r x 4s
<b>Tuesday 03.25.03</b>
Sprints (3min rest between reps)
-10yd flying runs, 30yd run up 4r
-40yd sprints 4r
Weights
squat 80% 3r x 3s
bench press
-75% 8r, pushups 16r, 3min rest
-75% 5r, pushups 12r, 3min rest
-55% 12r, pushups 10r, 2 min rest
-55% 7r, pushups 7r, 2 min rest
-45% 11r, pushups 6r
I’m trying to work on muscular endurance in the bench for my combine test, but I don’t much care for this protocol, so I’m going to find something else…anyone have any ideas?
Recovery
-contrast showers
<b>Wednesday 03.26.03</b>
Tempo
-5r x 2s, 100m ea @ 75%
pushups 25r x 2s
situps 20r x 6s
medball twists
<b>Thursday 03.27.03</b>
Headache, no training
<b>Friday 03.28.03</b> pouring rain storm during my workout!
Agility
-cuts 30m x 4r
-cut/crossover 30m x 4r
-sweep/dip 20m x 4r
-kick return 50m x 4r
Plyometrics
-depth jumps 6r x 2s
-pogo 20r x 2s
Weights
-squats 80% 3r, 90% 1r, 80% 3r
-bench 75% 4r x 3s, 50% 15r, 55% 15r
Recovery
-sauna 12 min
-contrast showers
<b>Saturday 03.29.03</b>
Active rest, easy walk/jog in park
What is your 40 time, max squat, and vertical jump?
What are your times looking like in the various shuttle runs and 40 yard dash? Is the 5-10-5 shuttle 40 yards total?
What are your lifts looking like?
Thanks, God bless, and perform well.
for bench endurance, why not a form of density training? mixed with maximal str work
mikeh,
The only shuttle run I have had myself timed in is the 5-10-5 shuttle, and that was back in February. My training partners have been inconsistent (it’s hard to time yourself!) and I have been doing a lot more track work since the weather has turned nice. Last check my 5-10-5 time was 4.35 but I think I have since discovered a few technique tips that should shave another 0.1 - 0.2s off. BTW, the 5-10-5 is a total of 20 yards (5yd left, 10yds right, then 5yds back to the start line.)
For the 40, I have been consistently running in the low 4.6’s with an automatic timer. I expect that should translate into a 4.4 or 4.5 if it was hand-timed. I also have the capability to get automatic split times at 10 or 20yds. Generally, I get through the first 10 in 1.4 - 1.5, then 20 in about 2.6, so as you can see, I need to work on keeping my acceleration going and increasing my top speed, since 2 sec for the final 20 is pretty lame, especially considering my time in hitting 20.
As far as my lifts, at the end of my last max strength cycle (2 or 3 weeks ago) I got a power snatch for 195lbs (new pb!), a power clean at 275lbs, benched 295lbs (another pb!) and box squatted 465 (also a pb!) I wasn’t free squatting because I was having a quad/hip flexor problem when going deep. It didn’t seem to bother me when box squatting. BTW, I used a box that was 2" below parallel.
Thanks for the well wishes. I’m planning on finding some time to get retested in the shuttle soon. I’ll let you know how it goes.
xlr8
marshall,
Could you elaborate on density training for bench endurance. I have doen a pretty good job with getting my strength levels up, but my strength endurance is terrible. I have been trying a couple of different approaches, but nothing has really struck me as optimal. I’d love to get some suggestions!
xlr8
This is an excerpt from a post Coach Ethan Reeve (From wakeforest I believe) made
To all concerned,
This may be a little different training than many are accustomed to:
I have had many types of athletes have great success increase their strength
as well as strength or power endurance doing what I term “density training”
For instance, let’s say your goal for the 2 pood kettlebell clean-n-press is to do
12 reps in a row. First, you want to use double the voume of your goal which is
24 reps. You will only do this workout twice per week. You will start out
doing 12 sets of 2 reps in 12 mins. Meaning you start a new set every 60 secs.
At first your rest periods will be about 50-55 secs. After this becomes easy to
you move to 8 sets of 3 reps in 8 mins. When this becomes easy move to 6 sets
of 4 reps in 6 mins. When this becomes easy move to 5 sets of 5 reps in
5 mins. You will notice by now your rest periods become shorter as your reps
increase. After this becomes easy move to 4 sets of 6 reps in 4 mins. When this
has become easy for you I can promise that you will be able to do the 12 reps
goal on the clean-n-press. Using this formula I have had many, many athletes
perform between 30-45 reps on chinups in a row. I had one wrestler do 600 chinups
in 63 mins., he was a 3-time state champion.While I have had many other
athletes do between 400-500 chinups in 90-120 mins. Our goal at UT Chatt.
was to have 90+% of our wrestlers do 10 sets of 10 reps on chinups in 10 mins.
We started with 20 sets of 5 in 20 mins. then working to sixes to 7’s to 8’s
to 9’s until we reached 10 sets of 10 in 10 mins. This took a period of 3
months to reach.
However, we then did the 100 reps each day throughout the season along with
our rope climbs, and 3x’s per week power cleans, front squats, rdls,
standing presses, bent rows,dips, etc.
Let’s say your goal is to do 2 pood kettlebell snatches for 40+40. The total
volume will be 80+80. Do this only twice per week. First you might do 40
sets of 2+2 in 40 mins.
When this becomes easy move to 26 sets of 3+3. Then move to 20 sets of
4+4 in 20 mins. Notice that at first your workout might only be snatches.
However, as you spend less time on the snactches you will be able to put
more lifts into your program.Then move into 16 sets of 5+5. Then 13 sets of
6+6 in 13 mins. After this becomes easy do 11 sets of 7+7, resting one minute
after completion of each set. Then work on 10 sets of 8+8, resting one mins.
after completion of each set. Once you have reached the 10’s decrease the
volume to the goal volume because now you are going for pure quality. So,
you will do 4 sets of 10+10 with one mins. break after completion of set.
Then move 4 sets of 11+11. Then to 3 sets of 12+12. Then to 3 sets of 13+13.
Once you have reached 2 sets of 20+20 WITH ONE MINS. BREAK AFTER COMPLETION OF SET
you will be very clos to the 40+40 goal. My caution to you is that you will want to do
this only twice per week. It can be very taxing. Density training is basically
squeezing alot of volume into a short period of time to make it more quality.
If you have any questions, please reply!
In Strength,
Thanks 101, that is very similar to something that I was using a few months ago. Have you had success using such a protocol?
xlr8
Xlr8, that is fantastic. 4.6 is superb. 275 power clean - whoa, that is a lot of weight. I can do about 195, and all the blood rushes to my head! Thanks for the clarification on the shuttle.
Are your times from the gun, from the first step, or the first movement?
At the combine, how will the times be taken?
How do you have access to electronic timing?
mikeh,
The time is started when the down hand leaves the ground. My understanding is that this is the same protocol they use at the combines. However, at the combines, they do not use automatic timing…it is all done as hand times.
The timer I use is called the “Speed Step 3000.” I got it a number of years ago and have been pretty happy with it. Check out:
http://www.progressionsports.com/shop/prods_ind/ind_equip/ind_ftspdreact/ind_PSTES03.htm
The way it works is you have a touch pad at the start. You put your hand on it and get into position. The start pad beeps twice and then you can take off whenever you are ready. As soon as your hand lifts up, the timer starts and it stops when you break the optical sensor at the finish line. There is also an option for a second sensor (which I have) to provide split times. I usually set up at 20 yds and 40 yds so I can get a feel for how good my start was and how much speed I could generate at the finish.
However if you get one, be prepared for a bit of an ego hit. Guys who are used to being hand timed find that their automatic times are at least 0.1 seconds slower and usually closer to 0.2 seconds slower.
If you are ever in the Maryland/DC area, let me know and you can try it out.
xlr8
Thanks for the info, XLR8, and the offer! Is this a regional combine? I had read at the NFL combine the timing is electronic. I do not recall where I read that, so I reserve the right to be wrong.
Yeah, it’s a regional one. I think that the big one in Indy has electronic times, but even there, the scouts still like to use hand times because the electronic times are so much slower!
xlr8
I used the density protocol for 1 arm snatches and it worked very well. I’d reccomend it 1x/week for the bench press test
I’m pretty loose with my tempo runs. Generally I will do sets of 5 runs, 100m each. For each rep in a set of five runs, I either walk back to the start or to the other side of the field. This gives me a rest interval of about 30 - 90 seconds between each run. After a set of five, I will do pushups, situps, pullups, etc for a couple of sets each and add in a bit more rest. Maybe a total of 5 minutes between sets.
xlr8
Overall, this was a pretty poor week. Work was busy and I only got in (effectively) two speed workouts, and they weren’t all that good. Also had some trouble with recovery; legs felt dead and little energy. Might need to back off a bit next week.
Sunday 03.30.03
Supposed to have football practice/scrimmage. Instead it snowed(!), rained and was otherwise ugly. they cancelled to save us from tearing up the fields. I went the the gym to take out some of my frustration.
Agility
5-10-5 shuttle 2r x 3s
Plyometrics
-depth jumps 6r x 2s
-pogos 20r x 2s
Weights
-snatch 80% 3r, 85% 2r, 80% 3r, 85% 2r, 80% 3r x 2s
-squat 80% 3r x 6s
-db bench 80% 3r x 3s, 60% 15r
-low row 80% 3r x 3s
-SLDL 80% 6r x 2s
Monday 03.31.03
Busy at work, slightly sore from the lifting, rest day.
Tuesday 04.01.03
Tempo 5r x 3s, 100m @ 75%
Pushups 25r x 2s
Abs 20r x 6s
Recovery
-sauna 10m
-contrast showers
Wednesday 04.02.03
Speed work
20yd 3r @ 100%
40yd 4r @ 100%
Plyometrics
-depth jumps 6r x 2s
Didn’t have time to get in my weight work. Will do it on Thursday and then everything easy in preparation for first game of the season.
Thursday 04.03.02
Med ball circuit, 4kg ball. Side throws, overhead and chest pass 10r ea.
Weights
-power clean 80% 3r x 6s
-squat 80% 3r x 6s
-bench 80% 3r x 4s, 60% 15r, 12r
-good morning 60% 6r, 80% 3r
-rows 80% 3r x 3s
Friday 04.04.04
Agility, easy walkthrough, movement patterns.
Saturday 04.05.03
About 2 1/2 hours running around like a maniac with my kids. Probably qualifies as tempo equivalent.
Xlr8:
In looking at your splits for the 40 yard dash, I am considering how I run and what I need to work on. I swim competitively and have for most of life, but I like to run for a change.
Your first 10 yards is 1.4-1.5, and you hit the 20 at about 2.6. I will shame-facedly admit that I run the 40 yards in about a 5.1 from the gun. My first ten yards is about a 2.0. I tend to think, though I haven’t had it tested, that my 20 yards would be about a 3.1-3.2.
So it goes to show how important the first ten yards is, and how much I lack in that area.
I am very weak in the traditional lower body lifts. I can clean about what I can squat - 195. Perhaps the lack of power particularly effects the first ten yards.