Home   |   Contact   |   Help

Get Our Newsletter
Sign up for our free newsletter to get training tips and stay up to date on Catalyst Athletics, and get a FREE issue of the Performance Menu journal.

Go Back   Catalyst Athletics Forums > Training > Fitness, Strength & CrossFit

Reply
 
Thread Tools Display Modes
Old 03-21-2007, 08:07 PM   #11
Jamila Bey
Member
 
Jamila Bey's Avatar
 
Join Date: Oct 2006
Location: DC
Posts: 233
Default

Oh yeah! Dan John's lift then RUUUUN drill. Those suck, but they're great.

And the whole thing about changing positions is great too. Okay... I think I kinda have an idea about how to train in addition to my O-lifts.

To hijack my own thread here... I have a weight question.

Right now, I'm 195. (First time in 3 years I'm under 200 and I feel great!) I don't know that now's the time to really be trying to LOSE weight, but at the same time, I'm wondering what, if anything I should be doing... Truth be told, I probably should never be less than 170. I was like 15% BF in college and was 165. I think that's too small for me realistically...

Anyhow, while I'm not asking if it's okay for me to down a pint of Karmel Sutra every night, I am wondering if I should give up my restricted diet thing... Football season's over for us the last week of June.

What say ye?
Jamila Bey is offline   Reply With Quote
Old 03-22-2007, 10:37 AM   #12
Dave Van Skike
Senior Member
 
Join Date: Dec 2006
Location: PNW
Posts: 1,738
Default

eat food. knock heads. diet in july.
__________________
Practical Strength
Dave Van Skike is offline   Reply With Quote
Old 03-22-2007, 11:10 AM   #13
James Evans
Senior Member
 
Join Date: Nov 2006
Location: London
Posts: 594
Default

I know nothing about the sport but I do know a little about getting faster for rugby, hell, there might even be some crossover.

Listen to Shaf.

How far do you need to run? How fast do you need to run? How long do you get to rest in between?

That should set the parameters for your training.

I like the litvi stuff that Pierre mentions but keep it simple. Sled dragging, resistance bands, parachutes and all that shit aren't necessary. Get out there and sprint. 40 x 10 metre repeats. Focus on form (ask and I'll give you advice on running technique). Cranking up with the gimics can be very detrimental if you haven't honed the technique in the first place.
James Evans is offline   Reply With Quote
Old 03-22-2007, 11:34 AM   #14
Steve Shafley
Senior Member
 
Join Date: Oct 2006
Posts: 1,285
Default

A simple drill we used to do as 16 year old yahoos.

Lie on your back in full pads.

When the whistle blows, jump up and sprint ~30 yards.

Repeat.

One thing that many coaches have found is that if you are concerned with getting up quickly to sprint a short distance, your body ususally finds good form to sprint with. This is a point Charlie Francis has made as well.
Steve Shafley is offline   Reply With Quote
Old 03-22-2007, 12:04 PM   #15
Motion MacIvor
New Member
 
Motion MacIvor's Avatar
 
Join Date: Oct 2006
Posts: 25
Default

Quote:
Originally Posted by Dave Van Skike View Post
True knowledges. I didn't say you have to run, you have to do speed work, this doesn't have to be brutal soul sucking journey into night (that woudl be cool but, no..) If you are a DE most of your runs are under 30 yards anyway. a couple bursts after your heavy day would be perfect.

Big thing for you is to work on is changes of position. Practice going from out if position, (all fours, on your back, kneeling)-into athletic position (up on balls of feet) into full sprint, this is functional agility.

Picture perfect fast jogging is not what a DE does, a DE scrambles, gets up quickly moves from bad positons to full sprint. work on lateral sprints, turning 180 degrees even sprinting backwards. This shoudl be fun, not suckful. You are not working on "running speed" as much as the initial acceleration. Best bang for the buck is to do a little with each workout, not to fatigue, this is not metcon. it's speed work.

Exactly,
You're already doing crossfit so you dont (shouldnt) need any more GPP . It should all be SPP now take your fittness and polish it into something fun, usefull, and most of all unsuckfull.
Find some good football drills and make those your work out. As a rule of thumb keep every work out snappy and finish each one feeling fresh as if you could do more. That will allow you to workout more often and recover more quickly.
Motion MacIvor is offline   Reply With Quote
Old 03-22-2007, 06:19 PM   #16
Jamila Bey
Member
 
Jamila Bey's Avatar
 
Join Date: Oct 2006
Location: DC
Posts: 233
Default

Helmets and Pads bite!

From flat on my back to up and running is the most AWKWARD thing ever. So that's what I'll be doing for now on...

There's part of me saying, "Well, I just won't be flat on my back." But that's the drill I need.

Today I got down on my back, popped up and ran 30 yards twice for a warm up
Then I did 50X2 40X2 30X2 20X2 and 10X2 After the pair of 50 and 40 yard runs, getting up was definitely more strained and much harder. In fact, now at 6 or so hours later, my low back is TIRED! And I've got a really short torso so I'm not used to low back anything. I'm not sore at all, I just really feel like I worked.

Guess that's what I need though.

Thanks all, for your suggestions. I'm gonna stick with the getting up from my back and sprinting and working the 3 point stance stuff for another week or two and then I'll work on other stuff too.

Damned if this ain't hard! But I really like hitting people, so this I'll have to do.
Jamila Bey is offline   Reply With Quote
Old 03-22-2007, 07:45 PM   #17
Eva Claire Synkowski
Senior Member
 
Join Date: Oct 2006
Posts: 346
Default

assuming you have a stadium nearby... don't overlook the stair climb sprints. you can mix them up too - work foot speed and hit every stair, or more strength by climbing the stairs skipping every other stair or two (depending on the rise of the steps!).

assuming the climb is ~30 yards, 20+ of these is a pretty good sprint workout.
Eva Claire Synkowski is offline   Reply With Quote
Old 03-26-2007, 08:49 AM   #18
James Evans
Senior Member
 
Join Date: Nov 2006
Location: London
Posts: 594
Default

Shaf, I was going to suggest something like that, both off your back and your front.

I assume you mostly train straightline running?
James Evans is offline   Reply With Quote
Old 03-26-2007, 11:07 AM   #19
Bobby Spencer
Member
 
Bobby Spencer's Avatar
 
Join Date: Dec 2006
Posts: 41
Default

I would also suggest cone drills that require keeping one's hips--center of gravity--low while changing direction and sprinting. The distance between the cones can be varied so as to work on endurance. In college we did a short weave for footwork. Sometimes a 3-yard shuttle for explosive, quick footwork. Then, the most brutal, a 150 yard shuttle--25 yardsx6 bet. the cones. We were allowed to rest for 2 mins. then ran it again and they averaged our times.

The cones are some of the best tools for football and conditioning coaches.
__________________
Know ye not that your body is the temple of the Holy Ghost which is in you, which ye have of God, and ye are not your own? For ye are bought with a price: therefore glorify God in your body, and in your spirit, which are God's. 1 Corinthians 6:19-20

I beseech you therefore,brethren, by the mercies of God, that ye present your bodies a living sacrifice, holy, acceptable unto God, which is your reasonable service. Romans 12:1
Bobby Spencer is offline   Reply With Quote
Old 03-29-2007, 05:38 PM   #20
-Ross Hunt
Senior Member
 
Join Date: Nov 2006
Posts: 166
Default

Quote:
Originally Posted by Steve Shafley View Post
A simple drill we used to do as 16 year old yahoos.

Lie on your back in full pads.

When the whistle blows, jump up and sprint ~30 yards.

Repeat.

One thing that many coaches have found is that if you are concerned with getting up quickly to sprint a short distance, your body ususally finds good form to sprint with. This is a point Charlie Francis has made as well.
These drills are really fun, too.

Drop and sprints, repeated, are effective metcon, besides.
-Ross Hunt is offline   Reply With Quote
Reply

Thread Tools
Display Modes

Posting Rules
You may not post new threads
You may not post replies
You may not post attachments
You may not edit your posts

BB code is On
Smilies are On
[IMG] code is On
HTML code is Off

Forum Jump


All times are GMT -7. The time now is 12:03 AM.

Powered by vBulletin® Version 3.8.9 Beta 3
Copyright ©2000 - 2014, vBulletin Solutions, Inc.
Subscribe to our Newsletter


Receive emails with training tips, news updates, events info, sale notifications and more.
ASK GREG

Submit your question to be answered by Greg Everett in the Performance Menu or on the website

Submit Your Question
WEIGHTLIFTING TEAM

Catalyst Athletics is a USA Weightlifting team of competitive Olympic-style weightlifters with multiple national team medals.

Read More
Olympic Weightlifting Book
Catalyst Athletics
Contact Us
About
Help
Newsletter
Products & Services
Gym
Store
Seminars
Weightlifting Team
Performance Menu
Magazine Home
Subscriber Login
Issues
Articles
Workouts
About the Program
Workout Archives
Exercise Demos
Text Only
Instructional Content
Exercise Demos
Video Gallery
Free Articles
Free Recipes
Resources
Recommended Books & DVDs
Olympic Weightlifting Guide
Discussion Forum
Weight Conversion Calculator