Hey guys, I play professional paintball in the CXBL league.

Anyways, I want to gain speed/quickness. For my sport I think that sprinting would be better than long distance running. What can I do at the gym to increase power output or improve quickness? Thanks!

How are your strength levels currently? It is important to have a decent strength base down first before worrying too much about power. As well, initial neurological responses to resistance training will lead to improve power output and rate of force generation.

Hey P, have you read that book? If so, what do you think?

I came across that book searching around a few times and it looked like it could be a good read.

I can do 135 on the bench 13 reps. Squats probably a plate each side for 8-10 reps. DL probably 90lbs 10 times.

Plyos I've done the ab crunches and twists a long time ago. Haven't done many. Plyos are good for speed I take it? What are some good ones. I'd like to get some core and leg speed going.

from the looks of your numbers there, I would focus on training basic strenght levels right now and anerobic capacity through sprints.

If I get bulky won't I lose some speed and flexability though? I just don't understand how gaining a high BP weight will help me in my sport. I understand that the lower body workout is very important, I'm going to go pretty nuts on the legs.

Alright, I guess I'll give it a go. How do people like Bruce Lee and Jackie Chan train? They are small but have incredible amounts of power. My Muay Thai trainer says quick positive movement, slower negative movement. Any truth to this?

However, at 150 pounds, you could definitely add some lean body mass without hindering performance. Adding mass to your lower body drops your center of gravity too, which helps with tasks that require agility.

Wow, excellent info. I never even thought about that...

I was under the impression that the impulse to and from the nervous system to the abdominal muscles was so quick that the SSC doesn't work for those particular muscles unless the ROM is very short. Anyone clarify this?

NSCA Essentials of Strength Training yadda yadda and I think in Sports Power.

For holding squatting leg position, Where your upper leg is parallel to the floor, is it best to do that when squatting or just do the regular movement?

One of the stances in paintball requires you to be in a squat position with your legs bent at 90 degrees. Would holding this position or increasing my squat weight help with this. Or both?

Hey P, have you read that book? If so, what do you think?

I came across that book searching around a few times and it looked like it could be a good read.

okay,

it was a good read. i enjoyed it. I would recommend it to others to check out. There are some things I disagree with in the book but on the whole it was pretty good. On a 5 start rating system I give it a 4. I think High Performance Sports Conditioning by Bill Foram is still better then this book though,

Cool. I might check it out at some point. I'm almost finished with the Foran book. I'm at the part where they are going over various drills for specific sports. I probably am not going to remember most of them, but it will be a good reference to check them out.

By the way, what do you think about micro-stretching? It sort of sounds like bullshit to me, but the guy who created it is obviously far more qualified than myself.

yea, the micro-stretching chapter went right over my head. I couldn't figure out how the heck it would work. Mabry had a reason and he is smarter then I so maybe he can shed some light on this one.

yea, I have never head of anything like that either. I can't see not taking the stretch to its deepest ROM. I mean, how would you increase flexibility and get the adapation? Why would anyone even care about waiting until muscles are warm to stretch? that is the whole point...warm muscles = greatest ROM.

Where the hell is Mabry when you need him?

I was taking a shit, sorry.

The main reason is that a deeper stretch activates the GTO and spindles so while you are physically trying to increase ROM, your body is working against you. Also, I think they theorize that extreme stretching causes microtrauma that results in improper alignment of the myosin crossbridges, leading to impaired muscular function. Do I believe it? Some of it is probably based off good science, but that doesn't mean it is actually true.

I was taking a shit, sorry.

The main reason is that a deeper stretch activates the GTO and spindles so while you are physically trying to increase ROM, your body is working against you. Also, I think they theorize that extreme stretching causes microtrauma that results in improper alignment of the myosin crossbridges, leading to impaired muscular function. Do I believe it? Some of it is probably based off good science, but that doesn't mean it is actually true.

yea, that makes sense but the recomendation of microstretching is to only stretch to 30% of a maximum stretch. Hell, I get a 30% hamstring stretch just walking down the street.

I think you have to take it closer to the end ROM, but not to the end ROM for siad reasons.

It is like training to failure. We say, train to a rep or two shy of failure. We never say, train to 7 reps shy of failure. Otherwise you wouldn't be doing anything.

That is 30% perceived exertion, not ROM.

Cow...I 100% agree that dude probably came up with the idea so they arepimping that shit (Pun intended). I think it is based on good science and is probably 1 way to do things. IMO, stretching could be periodized just as strength training is so that one day you go to full exertion, the next you go to 45%, and so on.