Posted by: Jimmy () on Tue Feb 20 10:26:11 2007

> > 3 X 5 Reps, Weight training exercises (Squat, Bench, Over Head press, Cleans,
Deadlifts) that target the entire kinetic chain will produce the best results 3 times a week.
Emphasis correct techinque and tempo, and load as you go along. Read starting strength
by Mark Rippetoe. Limit Isolation work, it is a waste of time. Sprint 5 X 5 over 40 yards,
20 and 10 yards on the other days. Sorry Dave, the athletic quickness website is
misleading. Anybody who wants high quality input go to www.charliefrancis.com/
community
>
> First off it's not isolation work that I speak of. It's isometric work. What makes you
think that it is misleading?? Have you tried it and have it not work for you?? Do you know
someone firsthand that has tried it?? I will not discredit anybody's beliefs on what is the
best for sports training but the facts are scientifically backed up and it's pretty obvious if
you actually think about the sports movement and basic physics. You are only as strong
as your weakest link. Core work is huge as is legs. The most important muscles in a
baseball swing are powerful legs to ground yourself and all of the core muscles (mainly
speaking of the rotators of the spine). Of course shoulders are still important as are
forearms and wrist strength.
>
> I think we have to define strength here and how it's applied in a sports movement. How
hard a ball is hit is obviously determined by how fast the bat is moving at the point of
contact or POC. Also the bat weight is factored in as well. To swing a 24 oz bat at
100mph is certainly not going produce the same force as swinging a 34oz bat at the same
100mph. So we are getting to the basic formula of force which is force = mass x
acceleration. Most people when thinking of sports think about getting big and "strong"
but forget about the importance of how fast these muscles contract. How fast these
muscles contract are much more important then how big they are. Sure you can get the
best of both worlds and have very bulky arms that you can move with lightning quick
Bruce Lee type speed but for the most part that isn't going to happen. Isometrics are
scientifically proven to recruit more fast twitch muscle fibers and motor units then any
other workout. 3X5 reps is an isotonic exercise that is based on endurance training not
explosiveness that you get from isometrics. I am not talking down on any other workout
regimen as they are all good in their own sense but to talk down on isometrics and say
that one way is the best is just plain foolish. Bruce Lee wasn't lightning quick with
punches and kicks from just practicing. He was an "iso-freak". He was HUGE on
isometrics.

Dave,

If Bruce Lee's hands weighed 34 oz. he would have to strength train to make them feel
lighter and more controlable.

Jimmy