If you don't recall, I made an earlier thread titled, ”I'm faster than you”.
As said before, one night I turned off the switch to my bedroom light and I was in bed before the room was dark.
Now I elaborate on why this happens.
First off, plyometrics, also known as jump training. If you want to perform better at whatever sport you play, I'd recommend including plyometrics into your routine.
A couple great exercises for reaction time include variations of box jumps. Start sitting on a smaller box, feet on the ground- don't raise them and stomp before jumping- then from that seated position jump to a larger box placed in front of you, land softly. 3 sets of 8. The next exercise you can do is start from the same seated position on the small box. Jump up and land softly on the same box you are sitting on. 3 sets of 8. Do these AS FAST as you can while keeping good form and landing softly.
Another great reaction exercise is to have a partner stand 20ft. from you and drop a tennis ball with his arm stretched up and out to his side. Run and try to get the ball before it bounces twice. 3 sets of 8. Then, from the same distance, lie on your belly, raise your legs and arms up. When he drops the ball, drop your arms and legs and try to get up and run and catch the ball before it bounces three times, or two if you're as fast as me. Which I doubt.
Now I go on to more
Tuesday/Thursday/Saturday weight routine:
· clean and press- 2 sets, 8 reps
· squat- 2 sets, 12 reps
· pullover-2 sets, 8 reps
· bench press- 2 sets, 6 reps
· good morning- 2 sets, 8 reps
· curl- 2 sets, 8 reps
think explosive when you lift. Do the exercises fast and explosive, while keeping good form of course.
Cardio
Mon/Wed/Fri
Running- try to build up to 4 miles in 25 minutes. Change your tempo while running. Sprint some yards then return to your previous pace, shuffle feet if you like.
Tues/Thurs/Sat
Jump rope- 30 minutes, try to get to where you can go the whole 30 without a break.
Some other stuff:
Ankle and wrist weights are good for punching/kicking a bag or bob. Get a good stretch.
Pushup jumps: draw a line dividing your workout space. Do pushup jumps back and forth from one side of the line to another.
Then go on to this: around the clock pushups. Your feet are the center of the clock, and pushup jump first clockwise around to where you began, then counterclockwise.
Next are basic pushup jumps, you stay in the same place but your entire body gets airborne. Do these three in intervals, 30 seconds each, don't break between them but break 30 seconds before the next interval.
As said before, one night I turned off the switch to my bedroom light and I was in bed before the room was dark.
Now I elaborate on why this happens.
First off, plyometrics, also known as jump training. If you want to perform better at whatever sport you play, I'd recommend including plyometrics into your routine.
A couple great exercises for reaction time include variations of box jumps. Start sitting on a smaller box, feet on the ground- don't raise them and stomp before jumping- then from that seated position jump to a larger box placed in front of you, land softly. 3 sets of 8. The next exercise you can do is start from the same seated position on the small box. Jump up and land softly on the same box you are sitting on. 3 sets of 8. Do these AS FAST as you can while keeping good form and landing softly.
Another great reaction exercise is to have a partner stand 20ft. from you and drop a tennis ball with his arm stretched up and out to his side. Run and try to get the ball before it bounces twice. 3 sets of 8. Then, from the same distance, lie on your belly, raise your legs and arms up. When he drops the ball, drop your arms and legs and try to get up and run and catch the ball before it bounces three times, or two if you're as fast as me. Which I doubt.
Now I go on to more
Tuesday/Thursday/Saturday weight routine:
· clean and press- 2 sets, 8 reps
· squat- 2 sets, 12 reps
· pullover-2 sets, 8 reps
· bench press- 2 sets, 6 reps
· good morning- 2 sets, 8 reps
· curl- 2 sets, 8 reps
think explosive when you lift. Do the exercises fast and explosive, while keeping good form of course.
Cardio
Mon/Wed/Fri
Running- try to build up to 4 miles in 25 minutes. Change your tempo while running. Sprint some yards then return to your previous pace, shuffle feet if you like.
Tues/Thurs/Sat
Jump rope- 30 minutes, try to get to where you can go the whole 30 without a break.
Some other stuff:
Ankle and wrist weights are good for punching/kicking a bag or bob. Get a good stretch.
Pushup jumps: draw a line dividing your workout space. Do pushup jumps back and forth from one side of the line to another.
Then go on to this: around the clock pushups. Your feet are the center of the clock, and pushup jump first clockwise around to where you began, then counterclockwise.
Next are basic pushup jumps, you stay in the same place but your entire body gets airborne. Do these three in intervals, 30 seconds each, don't break between them but break 30 seconds before the next interval.