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Doktor Ivel
06-23-2005, 11:12 AM
do you guys have any good workout plans? I'm trying to decrease my 40 time.
i want to increase my speed.

when i practice running the 40, i'm not very explosive off the get go. it usually takes me like 4 steps to get going.

i play high school football, many of you have seen my pic before in my old avatar, and signiture.

heres my current workout plan, that i'm gonna start Friday.
anything i should add to it?

Stretches

Extend full body stretch

Opening the chest

Shoulder shrugs

Releasing side of neck

Forearms

Wrists

Fingers & Thumb

Shake it out

Ankle rolls

Calf stretch

Call Ripkens

Buddha

Back breakers

Ham strings

thighs

perimeter= 3.5 mile run

exaggerated skipping= 100 yards

basketball slides= 100 yards

Frankenstein= 100 yards

Kick butt= 100 yards

stiff-legged running= 100 yards

high-knee walking= 100 yards

high-knee jogging= 100 yards

standing long jumps= 100 yards

stretches (same as above)

5 Down Backs= 100 yards, down and back

stretches (same as above)

balance= stand on one foot for 15 min. switch

zach13
06-23-2005, 11:21 AM
Have you ever looked at Jerry Rice's workout regimen?

"Rice's six-day-a-week workout is divided into two parts: two hours of cardiovascular work in the morning and three hours of strength training each afternoon. Early in the off-season, the a.m. segment consists of a five-mile trail run near San Carlos on a torturous course called, simply, The Hill. But since five vertical miles can hardly be considered a workout, he pauses on the steepest section to do a series of ten 40-meter uphill sprints. As the season approaches, however, Rice knows it's time to start conserving energy — so he forgoes The Hill and instead merely does a couple of sprints: six 100-yarders, six 80s, six 60s, six 40s, six 20s, and 16 tens, with no rest between sprints and just two and a half minutes between sets."

For the p.m. sessions he alternates between upper-body and lower-body days. But no matter which half of his body he's working on, the volume is always the same: three sets of ten reps of 21 different exercises. Yes, your calculator's right: That's 630 repetitions a day.

Schleprock
06-23-2005, 11:23 AM
What the hell does this have to do with Dolphin football?

wonderl33t
06-23-2005, 11:39 AM
What the hell does this have to do with Dolphin football?

so when the Dolphins slaughter the Raiders in Oakland, he can get the hell out of there unscathed

*_*ADMIRAL*_*
06-23-2005, 11:56 AM
What the hell does this have to do with Dolphin football?


i hate people like u ...if u dont agree with DONT SAY ANYTHING

MDFINFAN
06-23-2005, 12:02 PM
do you guys have any good workout plans? I'm trying to decrease my 40 time.
i want to increase my speed.

when i practice running the 40, i'm not very explosive off the get go. it usually takes me like 4 steps to get going.

i play high school football, many of you have seen my pic before in my old avatar, and signiture.

heres my current workout plan, that i'm gonna start Friday.
anything i should add to it?

Stretches

Extend full body stretch

Opening the chest

Shoulder shrugs

Releasing side of neck

Forearms

Wrists

Fingers & Thumb

Shake it out

Ankle rolls

Calf stretch

Call Ripkens

Buddha

Back breakers

Ham strings

thighs

perimeter= 3.5 mile run

exaggerated skipping= 100 yards

basketball slides= 100 yards

Frankenstein= 100 yards

Kick butt= 100 yards

stiff-legged running= 100 yards

high-knee walking= 100 yards

high-knee jogging= 100 yards

standing long jumps= 100 yards

stretches (same as above)

5 Down Backs= 100 yards, down and back

stretches (same as above)

balance= stand on one foot for 15 min. switch


Do you ever ran with wieghts around you ankles? I'm sure you're seen RB with the parachuttes for resistant type training, I used to use those weight bags around my ankles as I ran...once I took them off, I used to get faster starts.

RoninFin4
06-23-2005, 12:03 PM
check your PMs

Schleprock
06-23-2005, 12:04 PM
i hate people like u ...if u dont agree with DONT SAY ANYTHING
And I hate people who don't follow rules....that's why our prisons are overflowing with trash.

BLUESTIGIDY
06-23-2005, 12:11 PM
[QUOTE=Doktor Ivel]do you guys have any good workout plans? I'm trying to decrease my 40 time.
i want to increase my speed.

when i practice running the 40, i'm not very explosive off the get go. it usually takes me like 4 steps to get going.

i play high school football, many of you have seen my pic before in my old avatar, and signiture.

heres my current workout plan, that i'm gonna start Friday.
anything i should add to it?

Stretches

Try to get yourself a weighted FLAK Jacket & Girdle... The resistance will help increase speed when your not wearing them. You can use them during your complete workout... I ran 4.75's b4 using and ran 4.55's after!!! Works wonders---other option is the chute or rubberband pulls.
Good Luck :D

FinsAreLife
06-23-2005, 01:04 PM
Have you ever looked at Jerry Rice's workout regimen?

"Rice's six-day-a-week workout is divided into two parts: two hours of cardiovascular work in the morning and three hours of strength training each afternoon. Early in the off-season, the a.m. segment consists of a five-mile trail run near San Carlos on a torturous course called, simply, The Hill. But since five vertical miles can hardly be considered a workout, he pauses on the steepest section to do a series of ten 40-meter uphill sprints. As the season approaches, however, Rice knows it's time to start conserving energy — so he forgoes The Hill and instead merely does a couple of sprints: six 100-yarders, six 80s, six 60s, six 40s, six 20s, and 16 tens, with no rest between sprints and just two and a half minutes between sets."

For the p.m. sessions he alternates between upper-body and lower-body days. But no matter which half of his body he's working on, the volume is always the same: three sets of ten reps of 21 different exercises. Yes, your calculator's right: That's 630 repetitions a day.


Rice's work out plan is amazing, it has to be how else could a 40+ yr old WR still be in shape and keeping up with the young guys in the NFL

A Wing Pilot
06-23-2005, 01:07 PM
As a coach, DO NOT run with wieghts on your ankles unles you don't need your knees. I have a great book provided by the NFL for Youth practices, stretches and more. I will try to scan it in for you, PM me to remind me. ther eis a few books and training videos to help, its worth the investment. That seems like alot for warm-ups how long is the rest of your practice? Also give me your position so i can focus on improvement drills for your specific skill sets/needs

Justasportsfan
06-23-2005, 01:11 PM
As a coach, DO NOT run with wieghts on your ankles unles you don't need your knees. :up:

Almost screwed up mine training for chess.

Krie30511
06-23-2005, 01:35 PM
for the explosion.....i have 6 words for you.... POWER CLEANS POWER CLEANS POWER CLEANS.....

burton87
06-23-2005, 02:25 PM
i hate people like u ...if u dont agree with DONT SAY ANYTHING


Just to let everyone know, this is Docter Ivel's other login name.

dolfan4good
06-23-2005, 02:32 PM
:up:

Almost screwed up mine training for chess.
Then you should have put the ankle wieghts on your head... :lol:

byroan
06-23-2005, 02:43 PM
Just to let everyone know, this is Docter Ivel's other login name.

Are you serious? I thought his other name was slappy.

gonick1
06-23-2005, 03:47 PM
i hate people like u ...if u dont agree with DONT SAY ANYTHING

Well hate is a strong word, I think what dude was sayin' was "DR. I" should have posted this in the lounge or general it doesnt have a damn thing to do w/ the dolphins.

dolfan4good
06-23-2005, 03:51 PM
Are you serious? I thought his other name was slappy.
Not Slappy, Slap Happy

rujpett?
06-23-2005, 04:15 PM
Boys - can't we all just get along?

FinaticPatch
06-23-2005, 04:16 PM
I would add Ploy on the stairs........maybe squat jumps skipping a step ot two or three depending on current fitnees level. Get a weight sled too, I dropped .2 sec in 3-4 months by training alot with the weight sled.