Developing Quickness

Question: Can strength training improve an athlete’s quickness?

Answer: Quickness is a product of many factors, including  but not limited to (1) the amount of muscle on the body, (2) the amount of body fat, (3) the lean muscle mass to total body weight ratio, (4) skill level of the individual in question, (5) bodily proportions, (6) motivation.

One of the easiest ways to accelerate the development of quickness is to increase your lean muscle mass (up to a point) and or increase your bodies ability to produce maximal force. Increasing lean muscle mass will favorably change your ratio of muscle mass to total body weight. Once you have reached an optimal weight (the most lean muscle mass you can gain without slowing down) you should then focus on improving Mass-Specific- Force. The most effective way to accomplish these goals is through goal appropriate strength training combined with a well balanced diet.

PAU for NOW

TAKU

www.hybridfitness.tv

Exercise of the Week: Sportband Squats (w/ video)

I ran some of my bootcamp folks through a number of conditioning drills this week using a variety of sportbands.  These babies are not the ones you get from the local sporting goods store.  You get them online from places like Iron Woody Fitness.   They vary in resistance from a few pounds up to 200+ pounds.  They are the great equalizer when it comes to resistance training.  Use the right band with the right exercise and it will challenge absolutely ANYONE.  I guarantee that.

One of my favorite movements is the Sportband Squat.  It’s an awesome drill for developing strength, power and endurance in the legs.  Trust me when I say it’s a lot harder than it looks.  Here’s how it’s performed:

  • Step inside a sportband and secure it under both feet placed shoulder width apart.
  • Loop the other end of the band over the head and allow it to rest on the shoulders behind the neck.
  • Bend the knees and press the hips backward, lowering the body to a 90 degree bend at the knee.
  • Extend the legs and stand upright, keeping the eyes and head forward and the back in stable position.

To see a video of the sportband squat from they Hybrid Fitness video library, click here.


START:

Picture 9

FINISH:

Picture 8

A little resistance can actually go a long way with this drill, so keep that in mind when you give it a shot.  Start light and progress up as your strength allows.

More great sportband drills and a big announcement or two forthcoming so keep checking back!
Until next time, keep training hard!

Jason
www.hybridfitness.tv
www.blackjackfitness.com