STS 5-22-08

“If you look at a track guy or a jumper, his foot is only in contact with the ground two-tenths of a second; it takes six- to eight-tenths of a second to create a maximum contraction in weight lifting. It looks good, but you can’t use it. Your foot can’t be on the ground that long. If you train slow, you’re going to be slow. You have to train explosively fast.” -Marv Marinovich

Crazy interesting article on Troy Polamalu's workout program and a style of training that truly increases athleticism. Reminds me a lot of the concepts of Fre Flo Do with more of a strength aspect. Damn it gives you lots to think about. Charlie Francis (Ben Johnson's old coach) says that "training is 5 years ahead of the science to back it up" and that qoute definitely fits here. I'm going to spend a good amount of time figuring out how to incorpate these principles into my workouts. Thanks to Robbie for showing it to me.

http://www.postgameheroes.com/?p=2338

Here's the website where he does his training

http://sportslab.net/

another cool video on them

http://www.youtube.com/watch?v=zZTcrYVXMFY

and check out this pyramid of athleticism, really smart stuff.

http://sportslab.net/aboutus.html

Here's Victor Conte's (former head of BALCO) letter to Dwain Chambers about his doping regimine and how easy it was to circumvent the drug tests. Think about this the next time you hear someone hate on Barry, cuz he sure wasn't alone. Sports Sociologist Dr. Harry Edwards once wrote that "we've made no further progress in sports than we have in society" and that definitely applies here. Ethical/moral issues aside, this is one crazy-ass doping regimine with true science behind it.

http://www.dailymail.co.uk/sport/othersports/article-566744/Victor-Contes-letter-Dwain-Chambers.html

Workout:

Movement Prep

Med-Ball-

1A: 3-throw sequence (sumo-squat overhead toss, overhead slam, front-squat vertical throw with jump)
1B: Mini-band shuffles

2x's through

Plyos

1A: split-squat jumps- switching legs in the air
1B: plyo-pushups

2A: box jumps alternating regular and 1 foot landings
2b: jumping tuck pullups

2x's through each one

Functional Lifts

1- Hang clean w/jerk- 3 sets of 4

2- Kettlebell swings- 50, used dumbbell instead of kettlebell

3- 1-arm snatches w/dumbbell- 2 sets of 10 each arm-
http://www.youtube.com/watch?v=bg77Os9mtXs

4- wide-grip hang snatches w/barbell- http://www.youtube.com/watch?v=ht62GrOj5_Q
3 sets of 8

Finished with GHD's and a crazy-awesome 1-arm press exercise I got from Mark Twight's video I posted last time.

Beginner- grab a swiss ball and make a table-top with your body with just your upper back & neck on the swiss ball and a 90-degree bend at the knee (torso & upper legs horizontal) and grab a weight plate or dumbbell and do 1-arm bench press while squeezing the glutes & core and locking out in the tabletop. Same as this video but keep a tighter tabletop. I like to use a weight plate because it strengthens your hand/forearms in a different way than usual. Routine is the enemy.

http://www.youtube.com/watch?v=53GQNWHE1N4

Intermediate: same thing but alternate each arm while holding the other dumbbell up locked out with the other arm.

Advanced: perform 1-arm press while locked out on GHD machine with upper-body suspended in air. These rocked. You can see an example at 1:48 of the video below.

http://www.youtube.com/watch?v=628qphA1-8M

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