Showing posts with label BURN FAT. Show all posts
Showing posts with label BURN FAT. Show all posts
Thursday, July 12, 2012
Stomach Fat Loss-Stomach Fat Loss Mindset
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Tuesday, January 4, 2011
Thursday, December 30, 2010
Saturday, November 27, 2010
Monday, November 15, 2010
Saturday, November 13, 2010
Friday, November 12, 2010
Saturday, August 15, 2009
PHASE III: THE TURNOVER PHASE
Putting it all together, Phase III; the Turn -Over Phase of the 40 yard dash, Phase III is where a greater emphasis is place on the fast twitch muscle fibers. Peek exertion from the previous Phases establishes the necessary inertia to allow for an exponential increase in stride frequency. One must develop rapid turn-over or increase stride frequency in order to optimize efforts. The speed drills and exercises below will assist you.
Down Hill Sprints: Forces sprint related muscles to respond more frequently than normal.
• 4 x 30 – 60 yards
• Walk back rest interval; these are repeats.
• Gradual declining slope also work well for beginners as a steep incline can cause irregularities in sprinting technique.
High Knees against the wall: Develops rapid fire of the hip flexor muscles.
• Position – palms open against wall.
• 3 x 45 second sets with 30 – 45 second rest period.
Forward Bungee band pulls: Bungee band pulls increases stride frequency similar to Down Hill Sprints.
• 8 x 80 yards with a walk back rest interval.
• 4 x 50 yards with a walk back rest interval.
• 4 x 30 yards with a walk back rest interval.
Short Distance Sprinting: Rolling starts; rolling will establish speed endurance over a short distance.
• 4 x 50 yards - walk back rest period
• 4 x 40 yards - walk back rest period
• 4 x 30 yards - walk back rest period
• 4 x 20 yards - walk back rest period
• 4 x 10 yards - walk back rest period
by Cameron C. Turner
Down Hill Sprints: Forces sprint related muscles to respond more frequently than normal.
• 4 x 30 – 60 yards
• Walk back rest interval; these are repeats.
• Gradual declining slope also work well for beginners as a steep incline can cause irregularities in sprinting technique.
High Knees against the wall: Develops rapid fire of the hip flexor muscles.
• Position – palms open against wall.
• 3 x 45 second sets with 30 – 45 second rest period.
Forward Bungee band pulls: Bungee band pulls increases stride frequency similar to Down Hill Sprints.
• 8 x 80 yards with a walk back rest interval.
• 4 x 50 yards with a walk back rest interval.
• 4 x 30 yards with a walk back rest interval.
Short Distance Sprinting: Rolling starts; rolling will establish speed endurance over a short distance.
• 4 x 50 yards - walk back rest period
• 4 x 40 yards - walk back rest period
• 4 x 30 yards - walk back rest period
• 4 x 20 yards - walk back rest period
• 4 x 10 yards - walk back rest period
by Cameron C. Turner
Copyright © 2009 Cameron C. Turner
Monday, July 27, 2009
PHASE II: DRIVE PHASE
After the initial burst at the start of the 40 yard dash, you must transition into Phase II, the Drive Phase. One must strengthen and train the appropriate muscle fibers to harness the momentum established by the explosive start. Listed below are exercises that will assist you.
Leg Drive Workouts
• Resistance Running – Bungee Cord sprint 4 x 20 – 50 yards
• Incline Hill Runs – 10 x 50 – 100 yards – steep hill
• Stadium Step Runs – Every step – develops hip flexor strength
• Stadium Step Runs II – Every other step – develops greater stride distance
• Bounding – 4 x 50 yards
• Walk Lunges – 4 x 20 – 50 yards
Core Work – Abdominal exercises
• Leg lifts on back hands under hips- 4 x 25 reps – increases hip flexor strength
• Standard crunches – 4 x 25 – 50 reps or to fatigue
• V-ups – 4 x 14 – 21 reps
• Reverse V-up – 4 x 25 reps – strengthens lower back
• Knee ups – 10 – 25lbs over knee – 3 x 14 reps – builds hip flexor strength
by Cameron C. Turner
Leg Drive Workouts
• Resistance Running – Bungee Cord sprint 4 x 20 – 50 yards
• Incline Hill Runs – 10 x 50 – 100 yards – steep hill
• Stadium Step Runs – Every step – develops hip flexor strength
• Stadium Step Runs II – Every other step – develops greater stride distance
• Bounding – 4 x 50 yards
• Walk Lunges – 4 x 20 – 50 yards
Core Work – Abdominal exercises
• Leg lifts on back hands under hips- 4 x 25 reps – increases hip flexor strength
• Standard crunches – 4 x 25 – 50 reps or to fatigue
• V-ups – 4 x 14 – 21 reps
• Reverse V-up – 4 x 25 reps – strengthens lower back
• Knee ups – 10 – 25lbs over knee – 3 x 14 reps – builds hip flexor strength
by Cameron C. Turner
Copyright © 2009 Cameron C. Turner
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