I am 15 years old, 5 foot 10 inches, 130 pounds, and not the fastest lion in the pack (if you know what i mean). What do i do to get faster?
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It is hard to say exactly without seeing you.
With that said at your weight and height you probably need an overall strength and conditioning program. Do you currently lift weights or do any conditioning?
With that said at your weight and height you probably need an overall strength and conditioning program. Do you currently lift weights or do any conditioning?
I'd have to agree with Jon on this one. Running speed is nothing more then the rapid application of strength into the ground. Develop a solid strength base and then build power off of that and you should see dramatic improvements in running speed.
Coach Dan
www.baseballstrength.com
Coach Dan
www.baseballstrength.com
i lift weights every other day, and run 40 yards 10 times with a 3:1 rest ratio on the days i dont lift weights.
PK,
Great job! Please list your workout specifics...exercises, sets, reps, tempo, rest and I can help from there.
Great job! Please list your workout specifics...exercises, sets, reps, tempo, rest and I can help from there.
bench press-12/3
incline press-12/3
tricep dips 12/3
military press-12/2
bicep curls-12-10-8
lat workout-12/3 (dont know the name)
occationally i do old fashion sit ups and calf raises
i rest when ever i am tired (simple as that). I lift slow on my first few reps but as i get more tired i just try to get it done, so i go faster. As you can see i dont do much legs ( which i should). from this information. is there anything you can do for me?
incline press-12/3
tricep dips 12/3
military press-12/2
bicep curls-12-10-8
lat workout-12/3 (dont know the name)
occationally i do old fashion sit ups and calf raises
i rest when ever i am tired (simple as that). I lift slow on my first few reps but as i get more tired i just try to get it done, so i go faster. As you can see i dont do much legs ( which i should). from this information. is there anything you can do for me?
Don't take this the wrong way but your current program is not only completely ineffective, but dangerous as well.
You said you do this workout every other day. You are asking for a shoulder injury due to way, way too much internal rotation (pressing work as well as throwing).
Please understand I am not attacking you. Just telling you the truth.
You certainly will not get faster doing just upper body work. In addition, your rep range is way off for speed.
You need to learn the correct way to perform squats (all versions), deadlifts, power cleans, power snatches, and push presses.
You must strengthen the posterior chain if you want speed. Hamstrings, glutes and low back are critical if speed is what you want. Glute/ham raises, high box steps ups, waiter bow and Good Morning Squats are all effective hamstring/posterior chain builders.
I must again stress the importance of learning how to perform these movements correctly. As with any exercise it must be done right to receive the benefits.
Please let me know if you need any more assistance.
You said you do this workout every other day. You are asking for a shoulder injury due to way, way too much internal rotation (pressing work as well as throwing).
Please understand I am not attacking you. Just telling you the truth.
You certainly will not get faster doing just upper body work. In addition, your rep range is way off for speed.
You need to learn the correct way to perform squats (all versions), deadlifts, power cleans, power snatches, and push presses.
You must strengthen the posterior chain if you want speed. Hamstrings, glutes and low back are critical if speed is what you want. Glute/ham raises, high box steps ups, waiter bow and Good Morning Squats are all effective hamstring/posterior chain builders.
I must again stress the importance of learning how to perform these movements correctly. As with any exercise it must be done right to receive the benefits.
Please let me know if you need any more assistance.
Hey jon doyle, i went to your site, its pretty cool. You would'nt happen to know jon fuller? Jon fuller is my baseball instructor and does some of the same stuff you do. I'll do some reserch and find a new work out progam. thanks for the tips!