Decrease 40 time

[jaguar1000]

Can someone give me an intense workout to decrease my 40 time. Leg exercises and an interval training schedule. Thank you.

 

[jaguar1000]

Also, What can I do to increase bat speed. I do alot of swimming and boxing for Rotator Cuff work. Any other recomendations.

Can someone give me an intense workout to decrease my 40 time. Leg exercises and an interval training schedule. Thank you.

 

[ratmonkey]

Also, What can I do to increase bat speed. I do alot of swimming and boxing for Rotator Cuff work. Any other recomendations.

do alot of hip involvement movements for bat speed, cleans, hang cleans, power cleans, deadlifts. anything that you transfer power from lower to upper body.

as far as 40 times, look into plyometrics.

 

[lefler]

Can someone give me an intense workout to decrease my 40 time. Leg exercises and an interval training schedule. Thank you.

explosive movements! power cleans, hang cleans plyometrics. but....the most important thing is to work on form. if you havent perfected your running form then start there. oh yeah, flexability!

personaly ive noticed when i bulk my legs up i tend to loose speed, even if i stay flexable. if you keep sprinting while bulking your legs im sure you'll be fine but once you start loosing range of motion you will loose speed. when i start training for the season i just start doing nothing but p-cleans, h-cleans, lunges, leg extensions and squat jumps with weight twice a week.

i've cut a tenth off my 40 and dropped my pro-agility to a 3.87

 

[Ramstein II]

resistance sprinting

The problem always comes from the SAID principle. Squating makes you a good squater. Power cleans make you good cleaner. Neither necessarily may make you a good sprinter. Weight lifting does transfer though, but not as profoundly as you'd like. I think hypertrophy training (as oppossed to power training) is actually more transferable, but that's another thread for another day.

Sprinting under resistance from a parachutte or the poor man's version a tire will work you out in the movement you're trying to become more efficient at.

Tie rope to tire. wrap it around your waist. Run. Interval protocol is either short intervals to increase anaerobic endurance or long to increase neuro efficiency. maybe both is best.

 

[Bob Smith]

Parachute running is absolutely horrible!! Thats so....five years ago. There is almost no carryover from parachute training, plus it doesnt simulate sprinting the way its done during a race. Plus, any crosswind, headwind, etc and it totally fucks up what youre trying to do.

Jaguar, start here. http://www.charliefrancis.com/

 

[jaguar1000]

thanks

Thanks bob, I was waiting on a reply from you. Ill check it out. Thanks

Parachute running is absolutely horrible!! Thats so....five years ago. There is almost no carryover from parachute training, plus it doesnt simulate sprinting the way its done during a race. Plus, any crosswind, headwind, etc and it totally fucks up what youre trying to do.

Jaguar, start here. http://www.charliefrancis.com/

 

[esco]

hey bro ... running sprints in a swimming pool can help in lowering your 40 time

 

[Bob Smith]

hey bro ... running sprints in a swimming pool can help in lowering your 40 time

How so? The last time I was in a pool, it was slow motion.