White_Pony said:
thanks for the replys. some really useful stuff in there P-funk. i'm definatly going to incorporate some of those things into my routine.
but i'm not exactly sure what swiss ball dumbell bench presses are or explosive shrugs and high pulls?
and with the walking lunges, could i just do regualr lunges? becuase there isn't a lot of room at my gym, and i don't think they'll let me take any weights into the basketball court area.
i also heard that lunges were bad for your knees. Something about stress it places on your forward knee? is this true, becasue i already have pretty bad knees.
what kind of abs and core stablization exercises do you suggest? becasue i get pretty bored with just normal sit-ups and the like. And during my Westside routine i did abs/lower back twice a week, but i didn't really notice any improvement in my stability (like when i did squats or deadlifts).
Regular lunges aren't going to stress body transfer. You can do bw walking lunges in the basketball court (superset them with leg press or dumbell squats). They are excellent for your knees as far as improving tendon strength. I wouldn't worry about them wrecking your knees at all. I have
re-habed a number of people with meniscus tears, patella femoral etc.....they are one of the staple exercises we do in our programs.
Get a swiss ball (some people call them stability balls) and you perform dumbell bench presses on it like you would a bench except that you are now on a ball so you have a greater demand placed on your obliques to control your body as you apply force and to control your body as you reciece the re-active force.
High pulls and explosive shrugs........Explosive shrugs would be like starting from the begining of a hang clean and just doing the shrug portion. you shurg up and make sure to get triple extension in the legs (ankle, knee and hips) and just stop the bars inertia at the shrug instead of allowing it to carry up and having to make the "catch" like you would if you were performing a snatch. A high pull is much like the first part of a snatch in that you are performing the beging movement and instead of catching the bar overhead you are stopping it were you would an up right row (wide grip). Think like a cheat shrug or a cheat upright row were you are popping your hips to get the bar going......shrug hard on both!
Situps are good. inch worms and bear crawls (maybe you do those durning football practice). hanging leg raises, reverse crunches. cable crunches. decline sit ups, FUll ROM sit ups, swiss ball sit ups, v-ups, jack knifes.....add weight to any of them also.
Another thing that kind of seems to get over looked in football players training programs is the importance of sagital plane presses. Most guys bench press however if you notice when you bench press your elboews are flared out much more then they are when you do something like hit someone or push someone on the field. On the field your elows are in more, placing a greater emphasis on the triceps (this press is in the sagital plane). So I would make sure to strengthen that plane of motion with things like close grip bench press, or when you do the cable presses keep your elbows in more, dips, stability ball dumbell bench presses with elbows in more (neutral grip with the dumbells) etc.....
just some more food for thought.
