Zeff
Dec-19-06, 04:42 PM
A Guide To Weight-training For Tricking
Attributes of a Tricker
There are four major attributes a good weight-training routine must target in order to improve one's tricking:
-- leg strength
-- rapid and strong hip extension
-- core strength
-- overhead bracing
Leg and hip strength are extremely important in order to maximize a tricker's vertical jump, as the height of a tricker's jump is largely dependent on his power / bodyweight ratio. Core strength is important in maintaining a tight body while twisting and producing good torque to twist faster. The ability to brace the body's weight and get a powerful block from the shoulders is important to performing handsprings and landing on your hands in a dive roll or out of flips.
Exercise Selection
With these attributes in mind, you can categorize exercises under these headings:
Leg strength: squats (back, front (http://jva.ontariostrongman.ca/FS.htm), hack (http://jva.ontariostrongman.ca/HACK.htm), bulgarian (http://www.abcbodybuilding.com/exercise3/bulgariansquat.htm), zercher (http://www.abcbodybuilding.com/exercise3/zerchersquat.htm), etc.), deadlifts (conventional, sumo, romanian (http://jva.ontariostrongman.ca/RL.htm), bulgarian, zercher, etc.), glute-ham raises, calf raises and presses.
Hip extension: cleans, snatches, pulls (http://www.t-nation.com/readTopic.do?id=1175186), deadlifts, good mornings (http://jva.ontariostrongman.ca/GMOB.htm).
Core strength: weighted crunches, cable crunches, hanging raises (knee-ups, leg, pike, wiper), dragon flags, saxon bends, weighted twisting crunches, side bends, cable twists.
Overhead bracing: snatches, jerks, push presses, overhead presses, overhead squats.
For the sake of even development and balance, weighted chest dips, pull-ups or chin-ups, and rows should be also be performed, but with a much smaller emphasis than the above primary strength work. Other chest work, such a the flat bench press, has little application to a tricker's arsenal and should be eliminated from one's routine as dips will more than serve the purpose of chest strengthening. Likewise, direct arm work primarily serves an aesthetic purpose and should be severely limited in a tricker's exercise program.
Coupled with strength work, a tricker should also engage in a plyometric and explosive conditioning program in order to maximize the speed component of producing power as well as to increase his ability to instantaneously activate a larger percentage of muscle fibers to produce a greater force.
Exercises: Depth jumps, shock jumps, overhead medicine ball tosses
Activities like short sprints and hurdling can also be employed to both increase your cardiovascular fitness and improve your explosive capabilities. If you are able to superset these activities with heavy weight-training exercises such as squats or snatches (lift then immediately sprint then rest), you can create a very potent combination of strength and speed, while giving your lungs the workout of their life.
Designing a Routine
A 2-4 day per week schedule is optimal for the tricker on the go. One time proven schedule is the classic M, W, F where the training days are nonconsecutive. Another schedule is M, T, TH, F. You should schedule your routine so that you do your tricking during your "rest" days. You should keep at least 1 if not 2-3 days completely free of strenuous physical activity within your schedule to allow for adequate recovery.
An important consideration to be taken into account when designing a routine for strength is that strength is a skill and, therefore, like any skill is best developed through frequent submaximal repetition. To train for strength, you should keep your number of reps limited to 1-5 per set and perform multiple sets during your workout using loads that are 80-90% of your one repetition maximum. Don't be excessive with your volume; for the most part, stay under 25 total reps per muscle group while in the 80-90% range with about 15 reps being optimal. Split this volume over 1-2 exercises per muscle group per session. You should not try to reach concentric muscular failure on any set. Keep your rest periods limited to 70-150 seconds per set and maximally accelerate the concentric portion of your lifts while keeping good form.
Common Set x Rep Patterns: 3x3, 3x5, 5x3, 5x5, 5x1, 5-4-3-2-1, 15x1, 10x3.
10x3 and 15x1 are "shock" techniques and should be used sparingly. For Olympic lifts, keep your sets limited to triples, doubles, or singles.
For plyometrics, keep the number of sets limited to 2-3 per exercise with 5-7 repetitions per set. Keep contact with the floor minimal, instantly absorbing impact and rebounding into the air when required. Terminate sets before you become fatigued and sacrifice power and height (as applicable) in your jumps. I recommend performing plyometrics 1-2x per week on non-lifting days.
If you're going to perform plyometrics or agility work, you should perform these exercises first in your workout, followed by any Olympic lifts.
Warm-up
You should perform a specific warm-up prior to performing the major compound exercises in each of your weight-training sessions. A good specific warm-up is 10 x 65%, 2 x 70%, 2 x 75% where the % is of your one repetition maximum; this type of warm-up is specifically applicable to strength training where loads greater than 80% of your 1-RM are used. The first set is an actual warm-up while the next two sets are acclimation. Acclimation sets are particularly important because they prime your neural pathways for the movement, getting you "into the groove."
Before your weight-training session, it's good practice to do a general warm-up. This should be a vigorous full-body activity that elevates your heart-rate and causes you to break a slight sweat within 4-8 minutes. Running on a treadmill, lightly-weighted squats alternated with good mornings (with an empty bar, for example), or light full squat snatches are fine ideas.
Sample Weights Routine
Perform on M-W-F alternating A & B workouts:
A)
Power Snatch (5 x 1 @ 90%) (70 seconds rest)
Back Squats or Conventional Deadlifts (5 x 3 @ 85%) (120 seconds rest)
Bulgarian Split Squats (3 x 3 @ 85%) (90 seconds rest)
Calf Presses (3 x 5 @ 80%) (70 seconds rest)
Optional:
Standing Military Presses (3 x 5 @ 80%) alternated with
Chin-ups (3 x 5 @ 80%) (35 seconds rest)
Weighted Hanging Knee-Hip Raises (2 x 6-8)
Weighted Crunches (2 x 6-8)
Saxon Bends (2 x 6-8)
Stretching
B)
Power Clean & Jerks (5 x 1 @ 90%) (70 seconds rest)
Romanian Deadlifts or Good Mornings (5 x 3 @ 85%) (120 seconds rest)
Bulgarian Stiff-legged Deadlifts (3 x 3 @ 85%) (90 seconds rest)
Seated Calf Raises (3 x 5 @ 80%) (70 seconds rest)
Optional:
Dips (3 x 5 @ 80%) alternated with
Rows (3 x 5 @ 80%) (35 seconds rest)
Hanging Pikes (2 x 6-8)
Cable Crunches (2 x 6-8)
Cable Twists (2 x 6-8)
Stretching
Attributes of a Tricker
There are four major attributes a good weight-training routine must target in order to improve one's tricking:
-- leg strength
-- rapid and strong hip extension
-- core strength
-- overhead bracing
Leg and hip strength are extremely important in order to maximize a tricker's vertical jump, as the height of a tricker's jump is largely dependent on his power / bodyweight ratio. Core strength is important in maintaining a tight body while twisting and producing good torque to twist faster. The ability to brace the body's weight and get a powerful block from the shoulders is important to performing handsprings and landing on your hands in a dive roll or out of flips.
Exercise Selection
With these attributes in mind, you can categorize exercises under these headings:
Leg strength: squats (back, front (http://jva.ontariostrongman.ca/FS.htm), hack (http://jva.ontariostrongman.ca/HACK.htm), bulgarian (http://www.abcbodybuilding.com/exercise3/bulgariansquat.htm), zercher (http://www.abcbodybuilding.com/exercise3/zerchersquat.htm), etc.), deadlifts (conventional, sumo, romanian (http://jva.ontariostrongman.ca/RL.htm), bulgarian, zercher, etc.), glute-ham raises, calf raises and presses.
Hip extension: cleans, snatches, pulls (http://www.t-nation.com/readTopic.do?id=1175186), deadlifts, good mornings (http://jva.ontariostrongman.ca/GMOB.htm).
Core strength: weighted crunches, cable crunches, hanging raises (knee-ups, leg, pike, wiper), dragon flags, saxon bends, weighted twisting crunches, side bends, cable twists.
Overhead bracing: snatches, jerks, push presses, overhead presses, overhead squats.
For the sake of even development and balance, weighted chest dips, pull-ups or chin-ups, and rows should be also be performed, but with a much smaller emphasis than the above primary strength work. Other chest work, such a the flat bench press, has little application to a tricker's arsenal and should be eliminated from one's routine as dips will more than serve the purpose of chest strengthening. Likewise, direct arm work primarily serves an aesthetic purpose and should be severely limited in a tricker's exercise program.
Coupled with strength work, a tricker should also engage in a plyometric and explosive conditioning program in order to maximize the speed component of producing power as well as to increase his ability to instantaneously activate a larger percentage of muscle fibers to produce a greater force.
Exercises: Depth jumps, shock jumps, overhead medicine ball tosses
Activities like short sprints and hurdling can also be employed to both increase your cardiovascular fitness and improve your explosive capabilities. If you are able to superset these activities with heavy weight-training exercises such as squats or snatches (lift then immediately sprint then rest), you can create a very potent combination of strength and speed, while giving your lungs the workout of their life.
Designing a Routine
A 2-4 day per week schedule is optimal for the tricker on the go. One time proven schedule is the classic M, W, F where the training days are nonconsecutive. Another schedule is M, T, TH, F. You should schedule your routine so that you do your tricking during your "rest" days. You should keep at least 1 if not 2-3 days completely free of strenuous physical activity within your schedule to allow for adequate recovery.
An important consideration to be taken into account when designing a routine for strength is that strength is a skill and, therefore, like any skill is best developed through frequent submaximal repetition. To train for strength, you should keep your number of reps limited to 1-5 per set and perform multiple sets during your workout using loads that are 80-90% of your one repetition maximum. Don't be excessive with your volume; for the most part, stay under 25 total reps per muscle group while in the 80-90% range with about 15 reps being optimal. Split this volume over 1-2 exercises per muscle group per session. You should not try to reach concentric muscular failure on any set. Keep your rest periods limited to 70-150 seconds per set and maximally accelerate the concentric portion of your lifts while keeping good form.
Common Set x Rep Patterns: 3x3, 3x5, 5x3, 5x5, 5x1, 5-4-3-2-1, 15x1, 10x3.
10x3 and 15x1 are "shock" techniques and should be used sparingly. For Olympic lifts, keep your sets limited to triples, doubles, or singles.
For plyometrics, keep the number of sets limited to 2-3 per exercise with 5-7 repetitions per set. Keep contact with the floor minimal, instantly absorbing impact and rebounding into the air when required. Terminate sets before you become fatigued and sacrifice power and height (as applicable) in your jumps. I recommend performing plyometrics 1-2x per week on non-lifting days.
If you're going to perform plyometrics or agility work, you should perform these exercises first in your workout, followed by any Olympic lifts.
Warm-up
You should perform a specific warm-up prior to performing the major compound exercises in each of your weight-training sessions. A good specific warm-up is 10 x 65%, 2 x 70%, 2 x 75% where the % is of your one repetition maximum; this type of warm-up is specifically applicable to strength training where loads greater than 80% of your 1-RM are used. The first set is an actual warm-up while the next two sets are acclimation. Acclimation sets are particularly important because they prime your neural pathways for the movement, getting you "into the groove."
Before your weight-training session, it's good practice to do a general warm-up. This should be a vigorous full-body activity that elevates your heart-rate and causes you to break a slight sweat within 4-8 minutes. Running on a treadmill, lightly-weighted squats alternated with good mornings (with an empty bar, for example), or light full squat snatches are fine ideas.
Sample Weights Routine
Perform on M-W-F alternating A & B workouts:
A)
Power Snatch (5 x 1 @ 90%) (70 seconds rest)
Back Squats or Conventional Deadlifts (5 x 3 @ 85%) (120 seconds rest)
Bulgarian Split Squats (3 x 3 @ 85%) (90 seconds rest)
Calf Presses (3 x 5 @ 80%) (70 seconds rest)
Optional:
Standing Military Presses (3 x 5 @ 80%) alternated with
Chin-ups (3 x 5 @ 80%) (35 seconds rest)
Weighted Hanging Knee-Hip Raises (2 x 6-8)
Weighted Crunches (2 x 6-8)
Saxon Bends (2 x 6-8)
Stretching
B)
Power Clean & Jerks (5 x 1 @ 90%) (70 seconds rest)
Romanian Deadlifts or Good Mornings (5 x 3 @ 85%) (120 seconds rest)
Bulgarian Stiff-legged Deadlifts (3 x 3 @ 85%) (90 seconds rest)
Seated Calf Raises (3 x 5 @ 80%) (70 seconds rest)
Optional:
Dips (3 x 5 @ 80%) alternated with
Rows (3 x 5 @ 80%) (35 seconds rest)
Hanging Pikes (2 x 6-8)
Cable Crunches (2 x 6-8)
Cable Twists (2 x 6-8)
Stretching