Don't Let Muscle Size Hamper Your Running Speed |
When training for the basketball or football combines, a frequent topic of discussion is Size
versus Speed. Resist the common urge to simply get bigger without considering how
it will affect your speed. A common mistake is to bulk up too fast only to lose your speed and acceleration.
So what's the answer?
Try
to gain lean muscle
gradually instead of rapidly putting on muscle pounds. Limit your
weight increase to no more than 3% per month, capping out at 10% and
maintaining it for at least 2 months. Rapid
weight gain will not only slow your body down, but also it will
affect your body's fluidity of movement, and hurt your
flexibility. Your body will adjust better to gradual weight gain
without compromising your speed.
Also,
don't forget to work on your stretching. This increases your range of
motion, giving your body the optimum balance of speed and
size. A hallmark of a great athlete is supreme flexibility. Approaching
football training as if it were martial arts, NFL legendary running
back Herschel Walker would incorporate full splits into his impressive
fitness regimen.
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Fitness Generator Training Exercise of
the Week:
Exercise Description:
1 leg bridge with leg rotation
Classification:
Balance
Instructions:
1. Lie on your back with one leg on top of the Swissball and the other leg in the air with a Single Grip handle ball attached.
2. Push with the foot on the ball to form a bridge.
3. Slowly rotate the weighted leg over top of the anchored leg maintain a good bridge.
4. Controlling your leg bring the weighted leg back to the starting position and repeat for the prescribed number of repetitions.
5. Repeat with the other leg.
Exercise Description:
1 leg bridge with leg rotation
Classification:
Balance
Instructions:
1. Lie on your back with one leg on top of the Swissball and the other leg in the air with a Single Grip handle ball attached.
2. Push with the foot on the ball to form a bridge.
3. Slowly rotate the weighted leg over top of the anchored leg maintain a good bridge.
4. Controlling your leg bring the weighted leg back to the starting position and repeat for the prescribed number of repetitions.
5. Repeat with the other leg.
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