Thread: Dale Mabry's Athletic Endeavor...

What videos did you get ideas from?

Also, what are inch worms? I've heard of those.

Looks like a cool routine. Are you gearing it toward any sort of sport in particular? Also, what are you using to gauge speed? Am I asking enough questions? Would you like some Grey Poupon?

Inch worms are a pain in the ass... I had to do them during my shoulder/hip physical therapy over the summer... Basically, you start like a pushup, then you walk with your legs forward till your butts sticking out in the air(keeping your hands in place), then you procede to move forward with your arms(while keeping your legs in place), and repeat... It's pretty tough. Don't think I've ever seen it done in my gym before though.

Love the routine.

I am gonna try those worms

Originally Posted by Seanp156

Inch worms are a pain in the ass... I had to do them during my shoulder/hip physical therapy over the summer... Basically, you start like a pushup, then you walk with your legs forward till your butts sticking out in the air(keeping your hands in place), then you procede to move forward with your arms(while keeping your legs in place), and repeat... It's pretty tough. Don't think I've ever seen it done in my gym before though.

Nice. I'll probably throw that in my circuit stuff some time.

Originally Posted by J'Bo

Love the routine.

I am gonna try those worms

Originally Posted by CowPimp

Nice. I'll probably throw that in my circuit stuff some time.

You two have fun with that...

which videos did you watch? I ordered the sports power book by sandler.

Inch worms are bad ass!

Weightlifting combinations for multiple sports By Roger Marandino

Linear Speed by Mike Boyle and Walter Norton Jr

Got alot of cool info on running, but the videos just seem to give you movement ideas, they don't really go into sets and reps. The guy in the Weightlifting video looks like he is pretty badass. I would guess him to be around 250lbs and he did a jump to box on a 42" box after a set of cleans.

I am going to do hand timed 40yds and 20yds to gauge progress, but I am not going to start timing stuff until I get form perfect.

did the videos come with the book or seperate? Where did you purchase them from? barnes and noble?

you might want to check out some of Vern Gambetta's books on speed training, athletic training and medecine ball training. Dude has written some great sport specific stuff.

I just bought the videos thru perform better, but they do have accompanying books. Vern Gambetta has some good stuff too, but I am not buying anymore videos thru perform better, the quality is very low. He has some great stuff on ptonthenet that I have stolen from time to time.

Originally Posted by Dale Mabry

I just bought the videos thru perform better, but they do have accompanying books. Vern Gambetta has some good stuff too, but I am not buying anymore videos thru perform better, the quality is very low. He has some great stuff on ptonthenet that I have stolen from time to time.

he has good stuff on his web page also. You can get his books at barnesandnoble.com. they have them used from out of print retailers.

I am going to see strength coach Lee Taft speak this sunday through work. he is a speed and running guy. I don't know much about him but my friends that played D1 soccer all say he is a bad ass.

Today-

Agility stuff-Mornings
Warm-up-All 20 yds except inchworms 10 yds.
High knee walk
HIgh knee skip
HIgh knee run
heel ups
Straight leg skip
Backward Run
Back peddle
Single leg march
Inch Worm

Lean/Fall/Run-3 on each side
Form Sprints 30yds-5 sprints
T Drill
Box Drill

Resistance training
Power Cleans 185 4x3
High Pulls 135 3x6
BB Row 185 3x6
Lat Pulldown 180 3x8
BB Curls-95 3x8


I relly need to do the agiloity stuff outdoors, the gym floor is too slick for me too cut properly.

how much time are you leaving between speed/agility work and resistance training (if any)? It muse be hard to train them back to back if that is what you are doing.


lean/fall/run...NICE!!

Like 5-10 minutes when it is raining and I have to train inside. If it is not raining, I will do it outside since the traction is better and I can do it before work. I hope it doesn't rain very often.

I went too fast on the warm up, my lungs were burning, otherwise everything else was fine.

Today-Warmed up, yadda yadda

Jump Squats-115 4x3
Front Squats-205 3x6
Hip Flexion-100 3x8
Reverse Hypers-45 3x8
Leg Extension-195 3x8
Leg Curl-195 3x8

with the jump squats, are they in rapid succesion (minimizing ground contact)? Or are you jumping, landing and lowering down into a squat position and exploding back up?

Quick eccentric into a concentric, land, reset feet, repeat.

I like the routine. I'm going to have to try something like this if I don't get the PL competition bug too badly.

Did you try the inchworms, I forgot how hard those mofos were, had to cut it down to 10 yds until I drop a bit more tonnage, last time I did them I was 15lbs lighter.

Today-

Warm-up-All 20 yds
High knee walk
HIgh knee skip
HIgh knee run
heel ups
Straight leg skip
Backward Run
Back peddle
Single leg march
Inch Worm

Plyometrics-Did these today since it is a day off weights.
1-leg lateral hop over barrier 4x4
Depth Jump 4x4
Frog Jumps 4x4
Single leg hurdle hop 4x4

Agility-
Form Sprints 15yds-4 sprints
T Drill- 2
Box Drill- 2

Cut agility in half since I was doing plyos. I also changed plyo reps so that I was getting between 80-100 reps in, I was doiing too much before since I didn't take into account that some of them were per leg. My sprints were shorter so that I could work on start up speed, which went very well. I also played rebound with my reaction ball for about 15 minutes, that shit is tiring.

Damn, my ant tib's a re so sore today, I must have been running improperly before, I don't know that they have ever been this sore.

Originally Posted by Dale Mabry

Did you try the inchworms, I forgot how hard those mofos were, had to cut it down to 10 yds until I drop a bit more tonnage, last time I did them I was 15lbs lighter.

I haven't thrown them into my routine yet, but I did try them while I was on shift just for the Hell of it. I will definitely be using those. Deceptively hard movement!

Nice looking routine by the way. Care to drop a link regarding proper running form? I probably do it all fucked up, heh.

http://www.brianmac.demon.co.uk/sprints/index.htm

There are pics of form at the bottom.

Friday-
Bench Throw-90+ smith bar 4x4
Incline Bench Press-205 4, 6, 6
Standing DB Shoulder Press-65 3x6
Dips-BW 2x8
Lateral Raise-30s 2x8

I havent't done incline or dips in forever. First set of incline was tough, but once I got form back down, 6 was pretty easy, I may add 5-10lbs next week. I was surprised how hard dips were, the were very rough on my shoulders, but felt good to do them again.

Agility stuff-
Warm-up-All 20 yds
High knee walk
HIgh knee skip
HIgh knee run
heel ups
Straight leg skip
Backward Run
Back peddle
Single leg march
Inch Worm

Form Sprints 30yds-6 sprints
T Drill-4
Box Drill-4

Weight training
Power Cleans-195 4x3
High Pulls-145 3x6
Lat Pulldown-195 3x8
BB Curls-75 3x8

Forgot to do BB Row, I can't access IM from work so I didn't have a template. I can't do Lean/Fall/Run indoors anymore either, I slip on my first 2 steps. I can tell that I am sprinting much faster than I ever have now that my form is getting solid, it is killing my ant tibialis', though. Power Cleans are improving as well, I used to try to pull explosively from the floor, but that video I got said you are not supposed to lift explosively from the floor, you just get the bar moving and then explode when it is in a more opportune position. I am thinking I can prolly do my former 1RM for 3 now.

People do it different ways and teach it different ways. Artie Dreshler says that you have to find out what is better for you as far as the speed off the floor. If I move slow off the floor nothing happens. I can't get the bar up.

Yeah, I was the opposite. I feel much stronger taking it slow up until about 1/3 the way up my shin.