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jbarnes15
Question:
How do i improve my speed?
I am 17 years old and play rugby union. My position is full back or wing. Speed is very important as you are aware and i must get faster in order to progress as a player. I was recently in a 7s tournament and the speed of some players was incredible. I need to know what i can do to get faster.
I am about 5.10 in height and weigh 12 stone. Any information in helping me improve would be greatly apreciated. Please feel free to tell as much as possible, from training programmes to nutritional advice.
thanks - James
Asked by jbarnes15 - 7 answers - 37 weeks 3 days ago
rawgrip
Start hitting gym, to be fast you need to be strong. Dont be an idiot and follow those moronic programs. All your lifting should work around (for athletic purposes) squats (lots of), deadlifts,power cleans, hang cleans, power snatches, snatches, hang snatches, sprint work and single leg movements.
For upper body purposes chins ups, weighted pull/chins ups, heavy rows, push ups, dips, weighted dips and push ups (not all in one go geniuses)
You will need to follow a well designed program which utilities periodization. You need to rest after 6 weeks of beating the crap out of your self, this is where you do allot of pre-hab work to prevent injury and let your body rest. Read this it should help if you are beginner athlete http://rawgrip.com/Mistakes-by-Athletes.html
Another thing practice your sport it always helps.
If you have any other questions ask them on www.Rawgrip.com/Forum
Submitted 37 weeks 1 day ago by rawgripgeorgeleake
Have you got anything more specific on your website?
Submitted 37 weeks 1 day ago by georgeleakeT_Larsen
It is quite simple. Do some squat. I have a football player from my team who have done squats over the winter (3 months break) - he is now the fastest player on my team. Before the squats he was only the 4th or 5th quickest !!
Submitted 37 weeks 1 day ago by T_Larsentheworderer
ONE-LEGGED SQUATS!!NO QUESTION!I'm a soccer player with pretty decent speed already and I think OLS were still able to take me to another level.At first they're very awkward as you struggle to hold your balance(or if you like you can use a very slight prop to help you hold balance)but hang in there and you should see some improvements.
Submitted 37 weeks 2 hours ago by thewordererAlso be careful how you utilize weights.Many studies on speed training have shown that the idea is really to condition the muscle cells/fibres to react more rapidly.Weights(depending on how you use them)tend to confuse the muscles and often they become more adapted to weight-bearing than speed.It's generally better to do speed work/drills without any type of weights.
rawgrip
Yes but you cant be fast with out being strong and a genetic freak. Tell me one professional track athlete that doesn't squat x2-x3 their bodyweight. True that if you lift slow and concentrate on purely lifting you will be slow but for beginners if you for fill the strength part in the power equation you will get immediate results.
That's what Olympic lifts are there for and short sprint work to transfer the athletic abilities you gained in the weight room into sprinting technique.
If you need any further help go ahead and ask on the forum mentioned above.
Submitted 36 weeks 5 days ago by rawgripjbarnes15
you mentioned squats, how many reps and sets should i be doing? what other exercises should i be doing along with this? i have also been told to basically get down to the park and do 10x 100m sprints, what do u think of that?
What weight training should a be doing along with this also?
Thanks
Submitted 36 weeks 3 days ago by jbarnes15rawgrip
If you haven't lifted before any Olympic lifts will be difficult to grasp unless you get some coaching. Try following Rippetoes or Westside for Skinny bastards program it should work well for an athlete in your position.
Another thing if it looks to complex dumb it down, squat, deadlift, sprint. Cycle Rinse and repeat.
P.S about sprinting cut down on the volume and distance at the end of a session sprint 3x30m max. Make sure you rest and dont just pile crap on.
Good luck
Submitted 36 weeks 2 days ago by rawgrip