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Thread: John stuff

  1. #41
    Member boldwarrior's Avatar
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    Re: John stuff

    John
    I tried to reply the other day, but can't seem to do so on a Tablet??
    The last video, the last drill, the running A's - It looks as though your Legs are leading before your Arms?

    The squat throws -
    It looks like you're doing a stiff leg dolly throw!!??
    I would be getting into a more Squat position, almost 90deg bend - and also work towards getting a very deep angle on the dive part - the deeper the better (make the last one a dive onto some matts, or a sand pit??

    Your arms during the drills look ok - but not so much during the runs?

    I would say, your runs are looking better than previous videos - you look like you're getting more taller and greater hip height?

  2. #42
    Member boldwarrior's Avatar
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    Re: John stuff

    Take two with posting
    John, It looks like in your drill, the high knees, when shown in slow-mo, your legs are Leading before your arms - A lot of people i find get "lazy" with their arms during drills, something to be mindful as you want drills done the best you can.

    Your medibal squat throws - look like more of a Stiff Leg Dolly throw! Get down and bend them knees, like a squat, nice n deep - around 90deg knee bend, or just off.
    Also, your Throw during the squat "stiff leg dolly" throws was Very vertical. Get that angle DOWN - aim for a double story house or trees 100m away - get that 45deg angle happening. (not right away, but you can get lower than what you did there in them videos, much lower) You want the lowest possible angle than once you throw that ball, IF you don't sprint like a maniac You'll fall on your face.... That's the feeling. Also - you should be going out that fast, that you catch a medibal on 1st bounce (eventually) and if your mediball bounces

    Otherwise, i think you're looking in good shape - looking fit.
    Keep it up

  3. #43
    Member John's Avatar
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    Re: John stuff

    Quote Originally Posted by boldwarrior View Post
    Take two with posting
    John, It looks like in your drill, the high knees, when shown in slow-mo, your legs are Leading before your arms - A lot of people i find get "lazy" with their arms during drills, something to be mindful as you want drills done the best you can.

    Your medibal squat throws - look like more of a Stiff Leg Dolly throw! Get down and bend them knees, like a squat, nice n deep - around 90deg knee bend, or just off.
    Also, your Throw during the squat "stiff leg dolly" throws was Very vertical. Get that angle DOWN - aim for a double story house or trees 100m away - get that 45deg angle happening. (not right away, but you can get lower than what you did there in them videos, much lower) You want the lowest possible angle than once you throw that ball, IF you don't sprint like a maniac You'll fall on your face.... That's the feeling. Also - you should be going out that fast, that you catch a medibal on 1st bounce (eventually) and if your mediball bounces

    Otherwise, i think you're looking in good shape - looking fit.
    Keep it up
    Thanks Bold and I agree pretty much with your comments especially after comparing my throws with those in the med ball DVD. Will work on that.

    Re being fit, yeah apart from my R knee which has a real block up the top of my calf, almost behind the knee I am working out things are going well. According to the info in

    http://www.charliefrancis.com/commun...searchers-find

    My RPI is 41.15 (172cm , 73kg)

    I've settled on a 12 week model as below which is good fun and has all the elements I like. Racing doesn't feature in my plans.

    Sunday
    Med ball, Accelerations & Max speed 500-550m total, Squats (5/3/1 + 3s x 5r @ 80%), Bench (5/3/1 + 3s x 5s @ 80%), RDL or Good Morning & abs

    Monday
    Abs & Conditioning, Chins & Dips (5s x 10r)
    Week 1 3s x 4 x 150 (reps 1 & 3 tempo, 2 & 4 @ 90%, recovery = jog back between reps, 300m jog + 150m walk after set 1, 150m jog + 300m walk after set 2)

    Week 2 3 x 3 x 300 (150m out & back, 1 min jog between reps, 4 min jog after set 1, 4 min jog & 5 min walk after set 2)

    Week 3 6 x 200 (jog back rec)

    Week 4 60 sec, 50 sec, 40 sec, 30 sec, 20 sec, 15 sec, 10 sec, 5 sec walkback rec

    Tuesday
    Rest

    Wednesday
    Med ball, SE (8-39 sec) 500-550m total, Squats 8s x 5r @ 75%, Military press (5/3/1 + 3s x 5s @ 80%), Glute bridge or hip thrust & abs

    Thursday
    Abs & Bent over rows & Incline DB press (5s x 10r), Conditioning

    Week 1 2 x 300+150 + = 30 sec

    Week 2 2 x 4 x 80 + 200

    Week 3 2 x 200 + 200 + = 30 sec

    Week 4 no conditioning

    Friday
    Abs & Conditioning

    Weeks 1 &3 30min jog

    Weeks 2 & 4 L & S tempo

    Saturday
    Rest (Fast till 6pm)

  4. #44
    Member John's Avatar
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    Re: John stuff

    Vids from today, med ball much better but still need some work on arm action with drills and running.... and getting faster




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