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Thread: Pick One

  1. #1

    Pick One

    I'd like to get everyone's opnions on the single best upper and lower body strength movements for acceleration and the single best upper and lower body strength movements for max speed. Reasons why would be great.

  2. #2
    Member RB34's Avatar
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    Quote Originally Posted by kelly clinevell View Post
    I'd like to get everyone's opnions on the single best upper and lower body strength movements for acceleration and the single best upper and lower body strength movements for max speed. Reasons why would be great.
    Upper strength:
    Bench press

    Lower strength:
    Cleans
    Back squat
    Sled/Hill sprints

    Upper Power:
    Explosive mb chest pass

    Lower Power:
    Depth jump
    Hurdle hop
    Jump squat
    Flying sprints

  3. #3
    Lower body:
    hills/ stairs/ plyometrics

    Upper body:
    boxing / rebound reps

    (I think my opinion is the same for both acceleration and max speed)

  4. #4
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    It depends, are you looking for Max V exercises for a 16 year old female with a training age of 0? If that is what you're asking, I suspect people's answers may differ. It is important to be as specific as possible.

    For an untrained athlete, hills are great because the learning curve is minimal and it naturally places you in an excellent position to accelerate.

    Perhaps explosive medball throws are the safest way to build power early in an athlete's training, and it would probably have crossover effects for softball as well, which I believe you mentioned as your daughter's primary sport.

    Before any of this, I would concentrate on putting a decent warmup together and mastering power speed drills, as they will help with mechanics.

    I'm sure others will have more to add!

  5. #5
    Member RB34's Avatar
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    I forgot about MB exercises...

    Quote Originally Posted by T-Slow View Post
    It depends, are you looking for Max V exercises for a 16 year old female with a training age of 0? If that is what you're asking, I suspect people's answers may differ. It is important to be as specific as possible.

    For an untrained athlete, hills are great because the learning curve is minimal and it naturally places you in an excellent position to accelerate.

    Perhaps explosive medball throws are the safest way to build power early in an athlete's training, and it would probably have crossover effects for softball as well, which I believe you mentioned as your daughter's primary sport.

    Before any of this, I would concentrate on putting a decent warmup together and mastering power speed drills, as they will help with mechanics.

    I'm sure others will have more to add!

  6. #6
    Quote Originally Posted by RB34 View Post
    Upper strength:
    Bench press

    Lower strength:
    Cleans
    Back squat
    Sled/Hill sprints

    Upper Power:
    Explosive mb chest pass

    Lower Power:
    Depth jump
    Hurdle hop
    Jump squat
    Flying sprints

    So do you differentiate between acceleration and max speed or in this model does strength equal acceleration and power equal max speed?

  7. #7
    Quote Originally Posted by Stefanie View Post
    Lower body:
    hills/ stairs/ plyometrics

    Upper body:
    boxing / rebound reps

    (I think my opinion is the same for both acceleration and max speed)
    Boxing - that's cool. I didn't expect to see that.

  8. #8
    Member John's Avatar
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    Quote Originally Posted by kelly clinevell View Post
    I'd like to get everyone's opnions on the single best upper and lower body strength movements for acceleration and the single best upper and lower body strength movements for max speed. Reasons why would be great.
    why just one? and as T-Slow put, it depends on factors.

    Have you got

    http://www.charliefrancis.com/store/...p?idproduct=53
    ?

  9. #9
    Quote Originally Posted by T-Slow View Post
    It depends, are you looking for Max V exercises for a 16 year old female with a training age of 0? If that is what you're asking, I suspect people's answers may differ. It is important to be as specific as possible.

    For an untrained athlete, hills are great because the learning curve is minimal and it naturally places you in an excellent position to accelerate.

    Perhaps explosive medball throws are the safest way to build power early in an athlete's training, and it would probably have crossover effects for softball as well, which I believe you mentioned as your daughter's primary sport.

    Before any of this, I would concentrate on putting a decent warmup together and mastering power speed drills, as they will help with mechanics.

    I'm sure others will have more to add!

    Well, it wasn't necessarily for her but you definitely bring up a good point re: training age. I think you can have different definitions for training age as well. My daughter for example has "trained" for injury prevention since age 8. Over the years that training focus has not shifted to but has incorporated a more direct performance enhancement component as well. Her warmup has changed over the years as well and varies according to the activity that she is preparing for. Ankle, hip, and tspine mobility are always part of the warmup. Various shoulder mobility movements and multiderctional squats and lunges are included. Arm action has always been a part but it has taken sprinting on the track to appreciate its importance. A skips and power skips have been the primary linear drills that she has used in the warm up. She's done hill sprint at differnt times through the years. Med balls have been used also but we will probably emphasize it more. She's done quite a bit of lifting doing a pretty good variety of lifts. She hasn't done much benching for various reasons but we might start doing some. She hasn't done much cleaning and don't anticipate her doing any. The closest she has done is high pulls and jumps with barbell in her hands. I say all that to say that although she has never run track or practiced for track I would not say her training age is 0 but I wouldn't say it was 8 either.

  10. #10
    Quote Originally Posted by John View Post
    why just one? and as T-Slow put, it depends on factors.

    Have you got

    http://www.charliefrancis.com/store/...p?idproduct=53
    ?
    I wasnt suggesting just one was necessary I was just interested in hearing others opnions. I do not have that bundle yet. I do have Strength and Speed and the master set of ebooks. The reason I was curious is because I noticed what seemed to be a reliance on a few movements in those materials. I was also curious about what depth Charlie considered a half squat to be.

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