Lyle McDonald - Bodyrecomposition. Westside for Skinny Bastards, Part II - DeFranco's Training. Westside for Skinny Bastards, Part II by Joe DeFranco This article originally appeared on www.T-nation.com The original Westside for Skinny Bastards was the most popular article I’ve ever written.
I still receive dozens of emails and phone calls every day regarding this program. Why? Well, ‘tis the season on the East Coast where the weather starts warming up and we go outside to prepare our football players for training camp. Even if you're not a football player, I think you'll learn something here about program design and maybe even a new exercise or two. Organizing Your Training Week As I’ve said before, there are many ways to organize your training week and there are dozens of factors that determine the training split. Use this sample as a guide and then find out what works best with your schedule and your training goals: I've provided a detailed training template below. Also note that if you haven’t been doing any running, don’t just jump into these running workouts. Success Stories. How Basketball Players Can Conquer Knee Pain. Must See Basketball Videos Build Basketball Balance and Explosion With Damian Lillard's Single-Leg Dumbbell Combo John Wall Resistance Band Upper-Body Circuit Brandon Jennings Explosive BOSU Push-Up General pain in the front of the knee [called patellar tendonopathy] has become so closely associated with basketball that many athletes and coaches accept it as a normal consequence of training and playing.
However, simple stretches and strengthening exercises, which athletes can add to their training programs, can alleviate or eliminate this pain permanently. Joint mobility and stability simply can’t be emphasized enough. Before you attempt to crossover your opponent on the court, try this simple ankle exercise to increase mobility, which will allow you to move more freely, prevent injury and take pressure off your knees. Ankle Mobilization The stretch should be felt toward the base of your ankle and throughout your Achilles tendon.
Static Calf Stretch Quadriceps [Rectus Femoris] Flexibility. The Fabulous 15 "Top 15 Exercises for Higher Vertical Jumps" - DeFranco's Training. By Joe DeFranco, Owner, Performance Enhancement SpecialistDeFranco’s Training Systems (The following article is an excerpt from Joe’s best-selling training manual, “The Vertical Jump – Advanced Speed & Strength Methods”.) You now hopefully realize that there is a lot more to the vertical jump then you originally thought. This should also help you to understand that there’s a lot more to the training then you maybe originally thought. It’s not just about wearing some funny-looking shoes that claim to work magic on your vertical jump. There is definitely a science to this type of training. In this section we will give you our Fab 15 list of the exercises we’ve found give the best “bang for your buck” with regards to improving your vertical jump.
Anyway, let’s check out the Fab 15! #1) Box Squats with bands – We love box squats in that we feel they teach the athlete to “sit back” while squatting, which further recruits the all-important hamstrings. Some say box squats are dangerous. Dirty Tricks for Higher Vertical Jumps - DeFranco's Training. By Joe DeFranco This article originally appeared on www.T-mag.com I've been called a wide variety of names over the past couple of years.
These names have ranged from "guru" to "cheater. " Frankly, I don't give a damn what people call me. The bottom line is that I get results with my athletes. Some people admire this; others get jealous and choose to ridicule my methods. Below you'll find some of my favorite coaching "tricks" that I guarantee will improve your vertical jump.
This dirty trick works so well it gives me chills! Have you ever noticed that the day after you've performed a lot of jumping that your hip flexors were sore? Hopefully we're all well aware that static stretching isn't recommended before any explosive activity. Below is one of my favorite hip flexor stretches, but go ahead and choose your favorite and perform 2 sets of 20-30 seconds on each side. NOTE: The hip flexor stretch pictured below is a great stretch to perform before squatting as well. *Reps 11-20 & 31-40. Jump Training Equipment Reviews. There are many products currently on the market that claim to help you improve your vertical jump.
To help save you time and money we have provided complete product reviews for all the ones we have personally used. Highly Recommended 1. Lifeline USA Portable Power Jumper 2. 3. 4. Good Value 5. Not Worth Buying. How To Jump Higher Using Accommodating Resistance. DeFrancos 12-Week Combine Preparation Program.