Goi's Fitness Forum

by **Weib** » Wed Oct 08, 2008 1:23 pm

I'm currently doing some research and development for my own knowledge in speed development for sports.

As i'll need a partner in this trials, i'll open up this opportunity to members of the forum.
The trials will run over the course of 8 weeks, so i'll need someone to commitment to this.

What i bring to the plate is program design and concepts i'm researching and also help coach and teach while i learn through mistakes and trial and error.

If you're an intermediate trainee who is interested, please let me know.
The venue will be at TPY stadium on weekends or weekdays, that you can make it.

Requirements -
Do not have any injuries currently.
Have a training age of at least 6 months without any major dysfunction.
Willing to sweat it out in the sun.

by **Mr Enigma** » Wed Oct 08, 2008 2:14 pm

stuff like speed and agility drills?

by **Weib** » Wed Oct 08, 2008 2:17 pm

The works.
acceleration and deceleration techniques too.

by **Twxian** » Wed Oct 08, 2008 2:59 pm

should look for jordan he very free one :lol:

by **flamekid** » Wed Oct 08, 2008 8:59 pm

i'll do it =D msn me =D

by **Mr Enigma** » Wed Oct 08, 2008 11:15 pm

count me in. haven't train my speed and agility for a long time.. so slow now.

by **Weib** » Wed Oct 08, 2008 11:42 pm

Okay guys, please start a log so i can monitor.
not interested in your body composition but additional data would be cool.

log down your nutrition also, i won't disclose what i'm doing for nutrition just to see how different diets react.

your goal is to get stronger and faster and become more agile and increase in reaction time.
Stick to this program for 8 weeks and let me know..
Emphasis is on unilateral work so try to get stronger there..

i'll modify accordingly..when i get more feed back on the program design.

If you wish to do your modification state your reasons and why you wanna do it and how it has helped you.. but don't drastically change it..

We'll meet on track days to evaluate and test - most likely would be TPY stadium since its quite centralize for me- sorry carl haha

I'll think up of some benchmark.
First would be shuttle runs as we're singaporean males :lol:

If you have some discussion regarding program design, please add to the discussions.
Whatever you do, please don't cheat and skip steps.. the design is in place for a reason.. if you have any question just shoot it here and i'll answer them..

by **Weib** » Thu Oct 09, 2008 12:06 am

Okay posted up the program for vetting with the coaches, lets see what i get...

by **Weib** » Thu Oct 09, 2008 1:53 am

Posted Oct 08,2008 12:24 PM Kaz

Looks pretty solid to me. Good job with it. Let us know how it works.

Posted Oct 08,2008 12:37 PM vhall

Yeah, looks solid. You might add some specific Max Velocity work on some of your linear speed days.

Additionally, I might opt for less agility ladder and more drills that link multi-plane movements with changes of direction (cone drills).

Victor

Edited on Oct 08, 2008 12:38

Looks like we're ready to go, 3 days of thinking paid off.

by **Mr Enigma** » Thu Oct 09, 2008 2:38 pm

luckily i have straight bus to tpy stadium.. 31. long ride though

by **Jordon** » Fri Oct 10, 2008 2:46 am

when going? i want

by **Weib** » Fri Oct 10, 2008 11:10 am

Fire up your logs soon,
Meeting this weekend for some benchmarks..the hell starts on monday.

No logs means no supervision = less attention paid to your progress.

by **Mr Enigma** » Fri Oct 10, 2008 3:02 pm

so when do we start? sat/sunday?

by **Weib** » Fri Oct 10, 2008 5:13 pm

sunday we do the benchmark, same time have a work out with the 300 guys.
hows that?

by **Canuck eh** » Fri Oct 10, 2008 5:22 pm

Weib wrote:sunday we do the benchmark, same time have a work out with the 300 guys.
hows that?

What do you plan on doing? Perhaps we can combine the two?

by **Weib** » Fri Oct 10, 2008 7:51 pm

i'm thinking vertical jumps, linear & lateral shuttle runs.

Just to measure the timing.

by **Mr Enigma** » Fri Oct 10, 2008 11:47 pm

how do you plan to measure vertical jump? unless you have this

actually thought of doing it tomorrow since I'm joining Herman's GS group which is at TPY too.. nearby i guess.. but nvm..

by **Weib** » Fri Oct 10, 2008 11:53 pm

wet hands, jump and touch the wall.. use a measuring tape..

don't have to be extremely accurate, just a rough guess.

by **galapogos** » Sat Oct 11, 2008 12:55 am

I hold on to a postit note and slap it on the wall.

by **Canuck eh** » Sat Oct 11, 2008 1:26 am

Another suggestion would be to use chalk on the hands

by **Bryan** » Sat Oct 11, 2008 9:19 am

cant join u guys...gotta wrk on sat morns

by **Zeon** » Mon Oct 13, 2008 2:45 pm

hi, new here. Can i join your for the workout?

by **galapogos** » Mon Nov 03, 2008 3:49 pm

Zeon wrote:hi, new here. Can i join your for the workout?

Didn't see this one. Sure you can. Details are usually in the "Team 300" sub-forum.

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