Can anyone describe…

    Posted In: Training Theory

        • Participant
          pete on September 19, 2003 at 6:22 pm #8596

          Any of the following?:
          Prisoner squats
          Rocky's
          Cossack extension
          Hip extention isometric
          Side ups
          L-over
          Double leg eagle
          Pelvic title isometric
          Pelvic titl leg crunch

          I found this site:
          https://www.drtrack.com/CoachingEducation/SpecificStrength.shtml

          and these were the ones I couldn't recognize. So Pfaff does these circuits instead of extensive tempo? His athletes must be in excellent shape to use these for recovery. Does anyone have any information on how they're done, i.e. how many times they go through the cycle, how many reps, is it all continuous etc.?

          Also, can anyone describe any of these medball exercises posted by Mike the other day?:

          Standing Shoulder (L & R)
          Back Toss
          Medial Kicks (L & R)
          Hip Toss (CW-CCW)
          Kneeling OH Forward
          Lateral Kicks (L & R)
          Kneeling OHB Exchange
          Leg Ad-Abs
          Hurdle Reach (L & R)
          Prone OH Back
          L-Overs

          Thanks guys.

        • Participant
          Todd Lane on September 19, 2003 at 6:45 pm #22348

          pete-

          here's a few of them, at least how we do them, which may vary slightly. we have incorporated some of these into our gen strength circuits for a total of 15-20 exercises. yesterday our group did circuit twice of 16 exercises for 20 seconds on, 5 seconds off.

          prisoner squat- hand behind the head and a basic squat movement to parallel.

          rocky's- crunch or situp with twist elbows touch both knees

          hip extension isometric- a)prone on ground- single leg lift and hold b) flex hamstring to bring foot to butt, then lift

          side ups- lay on side, torso is lifted laterally

          on back, arms out to side- feet straight up in the air- slowly take legs down to each side (we also call windshield wipers)

          pelvic tilt isometric- on back, feet flat on ground- take belly button push it to the ground, there should be no space btwn small of back and ground- hold

          pelvic tilt leg crunch- same as above- lock it in- then bring opposite elbow and knee together and hold, switch.

          mike could tell you cossak and double eagle.

        • Participant
          CoachKW on September 19, 2003 at 7:06 pm #22349

          when we do prisoner squats I have them extend their arms straight in front of them palms down but I'm sure either way is fine. I just feel that it's easier to balance if your hands are out front

        • Keymaster
          Mike Young on September 19, 2003 at 9:30 pm #22350

          -Prisoner squats: hands on head and then squat
          -Rocky's: as Todd said
          -Cossack extension: full squat position, alternate kicking one leg out
          -Hip extention isometric: it might be what Todd said, but I have one with the same name where the athlete is suppine on the ground and does a shoulder bridge with minimal knee flexion
          -Side ups: kind of like a side crunch like Todd said
          -L-over: Leg raise position but legs go side to side instead of straight up and down.
          -Double leg eagle: not sure??
          -Pelvic title isometric: as Todd said
          -Pelvic tilt leg crunch: as Todd said
          -Standing Shoulder (L & R): MB shoulder throw
          -Back Toss: hold ball behind back, toss over head while flexing trunk
          -Medial Kicks (L & R): kick the mb to the medial line of the body and stop with side of foot instead of sole
          -Hip Toss (CW-CCW): single hand push from hip; non throwing side hand supports mb but does not push
          -Kneeling OH Forward: OH forward throw done from knees
          -Lateral Kicks (L & R): same as above but to outside of body
          -Kneeling OHB Exchange: kneeling back to back, 2 partners exchange the ball whie leaning back to pass and recieve the ball
          -Leg Ad-Abs: sitting with legs straight out, ball is held between ankles and picked up and moved to left, center, right, center…..
          -Hurdle Reach (L & R): standing on one leg with mb extended out in front, kick the mb
          -Prone OH Back: lying prone with partner standing over you, ball is placed into hands which are in front of head and then tossed up to the standing partner
          -L-Overs: as above with mb between ankles

          ELITETRACK Founder

        • Participant
          Todd Lane on September 19, 2003 at 11:14 pm #22351

          hip extension isometric- mike's exercise is different than ours and actually correct for what this is called. the one i described is something different and we call it something different since there is no isometric contraction.

        • Participant
          pete on September 20, 2003 at 6:44 am #22352

          You gusy (I'm tempted to edit that, but according to Cambridge research you should have no problem reading it) are awesome! Thanks for spending the time.

        • Participant
          pete on September 24, 2003 at 2:38 am #22353

          That medball circuit's hard stuff when you're not used to it!

        • Keymaster
          Mike Young on September 24, 2003 at 10:15 am #22354

          Yep, prone OH back is especially tough. I had some poor girls end up doing that exercise for 2 minutes with a 3k ball just last week after I accidentally lost track of time because I was so attentively listening to them whine about how they couldn't do it.

          ELITETRACK Founder

        • Participant
          dma1973 on September 24, 2003 at 10:52 am #22355

          Oops. 😀

          Damn those stopwatches as well.

          I love medicine ball work, especially when I tell the athletes to throw them as hard as they can at me and I throw back to them on the rebound

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