Hey, I recently made the varsity football team, and I'm in need of a workout program for speed/agility, as I am a DB. This means I do alot of stopping and starting, in need of acceleration and a low center of gravity. I'm not looking for a program that tells me to do squats etc. This is useful for explosiveness, but if I have no endurance in my muscles, then its useless. Any suggestions or any programs that anyone knows of?
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Speed/agility program
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Originally Posted By: Technichal
I'm not looking for a program that tells me to do squats etc.
Why?
I'm happy to help, but I won't waste my time assisting those who aren't serious, or are looking for "short cuts".
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How do you figure you'll gain overall strength without building your legs?? Your legs are the biggest part of your muscular frame...Endurance comes with extended breathing and blood supply; allowing more oxygen to get to your muscle cells and the ability to expel waste quickly. Squats helps in this area a LOT. Ask yourself why Olympic speed skaters have HUGE upper leg muscles...and don't tell me they have poor endurance. Further proof:"Exercises For Strength & QuicknessConcentrate on multi-joint movements that really work a number of muscles simultaneously. I'm talking squats, deadlifts, dips, flat & incline bench press, standing military press, cleans, pullups, etc. You also want to incorporate some sport-specific moves and work in some functional training too.For this period of workouts, break them up into 3-day splits; so aside from other cross-training type workouts, you essentially have three "rest" days from resistance training.Since we're going primarily for strength and speed in this cycle, you want to keep the weight and reps moderate (around 6-10 or so). It's always important to focus on absolute perfect form to reduce the risk of injury. I also want you to focus on lifting the bar quickly, but lowering the bar slowly. For example, on a squat, use an explosive push to get the weight up, but lower under control. And no matter what the movement, your body is not a spring board so do not bounce the weight. "http://www.bodybuilding.com/fun/mohr69.htmone more:http://www.performbetter.com/catalog/assets/Exercisesheets/PDF/Agilityladder.pdf
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Completely agree with the rapid weight movement. Moving the bar quickly will help drastically with explosive energy when you need it.
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I find it convenient you all suggest squatting, when I just said I don't need that suggestion, that's a very small part in a lot of atheletes training. Look at NFL RB's, they use things like the speed parachute, ladders, hurdles, running technique. Etc. Squatting doesn't get you through a game, these techniques that they do, they get you through the game. Apparently everyone here is fixated on bar workouts, ill go to another forum.
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I find it convenient that you didn't look at either of the two links I posted. One is SPECIFICALLY geared towards agility/speed. In fact I believe it even has it in its title. Way to read, friend.
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It seems like you already have a pretty good idea of what not to do, so why do you need help finding things you should be doing?
Good luck in that other forum. Whatever you do, stay away from squats, they don't do squat.
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Im sure your coach would have plenty of useful tips for you!