STS 9-12-08

"Strength training= coordination training with resistance" - Frans Bosch

Here's a great breakdown of sport-specific speed from Vern Gambetta. These skills are truly use-it-or-lose-it. Which area(s) is missing from your training?


Noteworthy links:

- More on strength-training from Vern. Like the man says: it's only about the application of strength. Strength is nothing if you can't do anything with it.

- The hang snatch. Looks like coordination training to me. Check out the part on the Triple Extension.

- Awesome article on positive running. Very interesting stuff.

- understanding pain. Good stuff for all those crazy-ass 8-games-in-2-days things we call tournaments. Hector is dead-on with match play being the way to go for the future of the sport.

- The pistol squat. Hip stability at it's finest.

- Interesting article on some rules of rest. I much prefer to keep the tempo as high as possible always but it's good food for thought nonetheless.

Warmup:

We just jumped right into the medicine ball starting with standard chest passes moving to overhead passes, vertical tosses, downward slams, & twisting throws etc. Mixed in jump rope, bodyweight squats & split-squats, handstand pushups, and finished with 1 arm throws (squat-to-throw, 2-touch throws, etc) good stuff.

Plyo Skills & Drills

Bosu Lateral Bounds:

I got this one from LT's trainer: we set up 2 bosu balls next to each other about a 2 feet apart and did Single-leg lateral bounds from one to the other (like this, but landing on the inside of the bosu ball). Focus is on minimal contact time & moving explosively with proper landing mechanics. So awesome cuz if you didn't land properly & explosively you either bounced straight off it or fell straight on your ass. Apparently LT is so ridiculous at them that his trainer throws med balls & weighted footballs at him in different sequences and he catches & throws them back in mid-air. Just. Dirrrty.

Now think about your lateral training, where could you go with it? Here's a starter to get ya thinkin'. No. Limits.

Functional Lifts

1A: split drops- same as these but split-squat instead of regular squat and the bar in front
1B: Jumping tuck pullups

2x's through alternating forward leg on the split drops

2: hang cleans

2 sets, threw in a couple jerks at the end of each set also.

Squat complex:

3A: OH Squat
3B: Superman Pushup (from standing, walk hands out to SP, do 1, then walk hands back)
3C: Pistol squat (sitting onto box behind for beginners)

8 reps of each, moving directly to the next with no rest. 2x's through.

Core Circuit:

Finished with a quick circuit of:

- Hanging leg raises
- Side twists w/weight
- GHD's

2x's through.

This Week:

Monday: Bikram (am) throwing workout (pm)
Tuesday: Field workout with plyometric emphasis
Wednesday: Heavybag work
Thursday: Workout Above
Friday: Throwing & Recovery
Saturday/Sunday: Sectionals "I do what I do and you do what you can do about it" - Lil' Wayne

Stay Frosty,
#40