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The Jouney to Speed
The 4.30 is a story that any athlete who has had to run the 40-yard dash can relate to. This is my journey from running a 4.66 40 yard dash as a freshman in college to running a 4.30 for the New Orleans St. Scouts and the New Orleans Arena 1 football team. I’m not going to make you believe it’s as easy as most speed centers across America advertise. This requires persistence and hard work. In this tour I will give some insight into the mental preparation, strength training, speed training, nutrition and environment involved during this time. I must warn you that I knew nothing about Elite Fitness and did not follow the concurrent training system. The point is that the design of the program was flawed and it’s not something I recommend to my clients that the hard work I put into it resulted in some positive adaptations.
My mind was very focused at the moment because I was not far from College, married, had a son and another on the way. I felt this was one of my best opportunities to achieve something great and provide a better life for my family. My friend was a scout for the Saints and arranged an audition for me and also gave me a seat while I was there. Every day I worked out, I would wake up at 4:30 and lift weights, go to my full-time job, and run during my lunch break at the local college. I was what you call in the area. I imagined myself in the New Orleans facility running the best 40 yarder of all time. I passed my warm-up in my mind, my position, my first step and I saw myself as successful. Visualizing your success is one of the most often skipped steps in program design, but it can have a profound impact. I believe that if you do not believe in it, you will not achieve it.
My training was a random mix of what I learned from strength coaches during my high school and college days. It was basically a hybrid of Olympic movements, linear cycling and hypertrophy training. In the world of training as we know it now, this type of training should have crippled and weakened me. The more I practice, the more I question the philosophies on paper, because I’ve learned that you have to try everything on multiple people with great success before you come to any conclusions.
What program was missing?
Studying Rep Max Efforts
Balance Between Movements (Vertical Pulls and Vertical Presses)
CNS monitoring (CNS high and CNS low days)
Excellent technique in all exercises
Scheduled loading days
What was the program?
Explosive cocentric representatives
Warm up rope and cycling
Basic Exercises (Squat, RDL, Snatch, Power Clean)
Single-leg exercises (sides, step-ups, reverse lunges, single-legs)
Progressive load (weight increase of at least 5% each exercise)
50% reduction in intensity and volume in the week before training
A short period of rest on certain days
Different rep ranges (8-12 reps on strength days / 3-6 reps on core workouts)
Static stretching before each session (I paid for not stretching my hip flexors every day with back pain)
Back exercises (down row, DB row, bent over)
Chest Exercises (Bench, Plio Push Ups, DB Press)
My sprint training consisted of running two high speed days as well as one steady speed day during the week for the 8 weeks leading up to the test. I did nothing but light speed in the week leading up to the test as well as training for events like the short run.
Days of speed
Distance – 10 meters. – 50 meters.
Recovery – Not done until completely relaxed unless pressed for time
Size – 100 yards – 400 meters.
Position – 3 point positions
Intensity – 85-95%
Days of speed stability
Distance – 75 meters – 150 meters
Recovery – From 75 seconds – 30 seconds
Size – 600 yards – 1000 yards
Position – Three points and standing
Intensity – from 70 to 90% depending on the feeling
Experiment – Mix high intensity acceleration with a speed finish
My diet was very simple. I didn’t count calories. I ate lean meat, fruits and vegetables. I also ate a lot of carbs like white rice, potatoes, pasta to match the amount of energy I needed during my sessions. If I knew my training was going to be hard or high intensity, I would increase my carbs. I supplement with Cytogainer after workouts to replenish my carbs and also provide some protein to prevent catabolism.
I was fortunate enough to work out with some of the guys at the college I attended that were training for their upcoming college season. The guys were always intense and competing to achieve new PRs in everything we tried. Competition was in the air and no one wanted out. From pancake nights to big potlucks, you didn’t want to be fooled. It was also a very encouraging atmosphere as we all wanted to push each other to our limits in order to succeed. There’s nothing that makes your lifts higher than when you train with a group of hot guys who want to lift big weights. This kind of environment inspired me to call my training business Chamber and how I envision my gym when I open it. The chamber is an atmosphere in which only grime survive, large plates rumble, the air is filled with sweat, dirt and rust. Some music is blasting and some big guy makes you want to go under. If you have ever had a chamber experience, you know what I mean and words cannot describe it.
When the smoke cleared and the test came and went like a blur, I summed up my stats and wasn’t surprised. When you believe that you will succeed, it is not surprising to achieve it. I was grateful that the intense preparation led to a great victory. My words about my journey to 4.30 am can only paint an interesting picture of the journey. I believe it was Martin Rooney who said to enjoy the process of climbing a mountain in your life. As summer approaches and many young athletes prepare for their season, I hope you enjoy every vigorous workout and don’t forget to attack each day with purpose.
225 Maximum: 17
Vertical Leap: 42″
Pro Agility Run: 4.13
40 yard shot: 4.30 twice (Field Range)
Broad Jump: 11’2″
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