"The 4, 30 Journey"
4.30 The trip is a story that every athlete had run a 40 Yard Dash it, can relate to. It 's the way I ran 4.66 40 yard dash as a freshman in college running a 4.30 for the New Orleans Saint Scouts and the New Orleans Arena 1 football team. I will not believe it's easy to win as the fastest centers across America. It takes perseverance and hard work. This trip will give me some information on spiritualPreparation, strength training, speed training, nutrition and environment, in which during this period. I warn you that I hold nothing of Elite Fitness and a simultaneous system of education. The point is, even if the program design was flawed and not what I recommend to my clients, the hard work I put in led to some positive changes.
Mental preparation
My mind is focused on this very moment, because I was not farCollege, was married, had a son and another child on the road. I heard that this is one of my best opportunity to achieve something great has been, and provide a better life for my family. My friend was a scout for the saints and arranged the tryout for me and gave me a place to stay while I was there. I was training every day I would wake up at 4:30 clock and lift weights, go to my full time job and run in the local college, during my lunch break. I was what is called in the area. II introduced the plant in New Orleans the best 40-yard dash ever run. I went through my warm-up in my head, my attitude, I saw my first step and I can not. In anticipation of your success is one of the steps that have often left the program, but some may have profound effects. I think if you do not believe you can not reach.
Strength training
My training was a mixture of everything I learned from sporadic strength coaches, during my days in high school and collegeDays. This is mainly a mixture of the Olympic movement, linear periodization and hypertrophy of basic training. In the formation of the world as we know now, this type of training should have caused the dirt to me and slowly paralyzed. The more I practice more I wonder, philosophies on paper, because I found everything that comes to many people with great success before any conclusions can be created.
What was missing, the program?
Foam Rolling
DynamicHeating
Pre-HAB
Rep Max Low training effort
Balance between the series (Vertical Pull vs. Vertical Press)
CNS Surveillance (CNS CNS Days High vs. Low)
great technique in all the years
Planned Deload days
What was the program?
explosive repetitions Cocentric
Plyometric training
Bike and jump rope warm-up
Major exercises (squats, RDL, Snatch, Power Clean)
Single leg exercises (lunges, step-ups, reverse lunges,Single-leg squats)
Core Training
Progressive Overload (weight gain of at least 5% per session)
intensity and volume reduced by 50% the week before training
Short breaks on certain days
Various Rep Ranges (8-12 days under rep / reps for 3-6 years less)
Static stretching before each session (I do not mean hip flexor strain on a daily basis to pay with pain)
Back Exercises (Lo-Row, Row DB bent over row)
BreastExercises (bench, Plyo push-ups, press DB)
Sprint training
My training consisted of running two-day intensive sprint speed, strength and experience a day of speed during the first week for eight weeks. I have nothing but run easy run pace in the weeks before the experiment, practice and events like the short shuttle.
Speed Days
Distance - 10 meters. - 50 meters.
Recovery - was not operating, unless, unless absolutely pressed restedTime
Volume - 100 meters - 400 meters.
3-Point Stance Stance
Intensity 85-95%
Speed Endurance Days
A distance of 75 meters - 150 meters
Recovery - 75 seconds - 30 seconds
Volume - 600 m - 1000 m
Three Point Stance, Standing and
Intensity of 70% - 90% depending on the feeling
Experimental high-intensity mixed with a time of accelerating End
Nutrition
My diet is very simple. I do not count calories. I ate leanMeat, fruit and vegetables. I ate lots of carbohydrates like white rice, potatoes, pasta, adjust the amount of energy I needed during my session. If I knew it was my hard training or high intensity would be the carburetor. I completed Cytogainer after training to replenish my carbs, and provide some protein catabolism to discourage.
Environment
I had the good fortune of training with some guys still training for their upcoming seasons of collegeI visited the College. The boys were always intense and realize the competition, new PR in everything we tried. It 'was the race in the air, and nobody wanted to be played. From pancakes to eat great nights of squats, you do not want to get clowned. And 'atmosphere was very encouraging because we wanted to bring together all borders, so that we can succeed. Nothing raises your pressure is higher, if you train with a group of boys who are fired up toto lift heavy weights. This type of environment is what prompted me to call my training activities of the Chamber and what I imagine as the gym when it opens. The room is an environment where Grimmy survive only play big pots air is full of sweat, dirt and rust. Some music is blasting, and a huge guy goes down under the bar. If anything the experience of a room than you know what I'm trying to say and words can not describeit.
Completion
When the smoke cleared away and the tryout came and went like a blur, I counted my stats was not surprised. If you believe that to achieve is to reach is not surprising. I was grateful that the intensity resulted in the preparation of a great victory. My words on my journey to a 4.30 can not paint a picture of how exciting the journey can. I think it was Martin Rooney, who enjoy the process of climbing the mountain said in your life. As the summerApproaches and many young athletes are preparing for the season I hope to enjoy every grueling workout and remember to attack each day with a purpose.
Final statistics:
HT: 5'11 "
Weight: 177
225 Max Rep: 17
Vertical Jump: 42 "
Pro Agility Run: 4.13
40-yard dash: 4.30 twice (Field Turf)
Long Jump: 11'2 "
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