Fox and I started Air Alert yesterday. I'm not really sold on Air Alert, too many reps if you ask me, but I'm going to give it 6 weeks. If I don't see any improvement in my vertical by then, I'm going to switch to a different program. Because Air Alert is so hard on the legs (3 days a week and literally hundreds to thousands of reps), Fox and I aren't doing any other leg work, or even any cardio (I may sneak in some light cardio now and then). To supplement, I'm doing some upper body work and core work.
Twice a week I do a core workout. It consists of:
- Bridges - Front (plank with elbows and toes only on the ground), side (forearm and side of foot), and back (on back, shoulders/head and heels). I do 3 sets of 30 seconds for the front, and 3 sets of 20 seconds for the (each)side and back.
- Upper abs - 2 sets of 15 of an upper ab exercise - swiss ball crunches, incline bench crunches, cable pulldown crunches.
- Lower abs - 2 sets of 15 of a lower ab exercise - leg lifts, hanging knee lifts
- Obliques - 2 sets of 15 of an oblique exercise - medicine ball twists (sit with knees bent, feet off the ground, hold the medicine ball above stomach then move it from side to side), side bends, various oblique machines.
For my upper body routine, I split it up into two days. I'm trying to develop strength to prevent injury (my shoulders are in bad shape). I also don't want to add much size (I'm so big already), so I do high weight and low reps. I also do some rotator cuff exercises twice a week.
Day 1
- 5x5 Pullups
- 4x5 Bent over rows
- 2x5 Dips
- 2x5 Bicep curls
- 3x10 external shoulder rotation
- 3x10 45 degree one straight-armed rows
- 5x5 bench press
- 4x5 military press
- 2x5 wrist curls
- 2x5 reverse wrist curls
- 3x10 external shoulder rotation
- 3x10 45 degree one straight-armed rows
Other than that, get out and play. Try and throw at least once a week. Work on your weak throws. If possible, get a couple of people to join you so that you can throw against a mark. Once a week I plan on running and throwing (throw, run away 5 yards, cut back, catch, throw...).
8 comments:
High reps/low weight is what bodybuilders use to add size. Low reps/high weight is good for power and strength.
Just wanted to add this link http://www.t-nation.com/readTopic.do?id=1305014
It talks about how trainers often have women doing the same kinds of workouts that bodybuilders do, even though the goals are pretty much opposite.
Trainers are dumb. Wood has fat abs. Who wants to go throw?
They have a really nice machine at the YMCA that helps with your "love handles".
I think it's called a torso rotator...original, huh?
I've been doing workouts at the YMCA three nights a week. Anyone want to join me shoot me an emaiL!
Sam - I love the torso rotator, it is the oblique machine I use. If your goal is for strong obliques, it will do the trick. However, if you want smaller love handles, I would not suggest doing a lot of reps on the torso rotator. It will just make them bigger.
KQ - I know I'm fat, I'm working on it. How insensitive.
Did I make you cry?!
I think she ment phat, you know the cool kind, and she really was asking people to go throw.
Thanks for using your words, Foxy. Graduation has been good to you.
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