Errrm.... OK. This sort of thing usually results in a "for f@#k sake... how many times do we have to tell you. Screw lifting weights stick to body weight exercises"... But hear me out first OK.
On my PRMC I couldn't do the piggy back carrying thing at the end of the determination tests. Well, I completed it (somehow) but it was frigging difficult. Basically I run hills, do sprint sessions, cycle hard at the gym and my body can do all that just fine. Unfortunately I'm just not that strong and couldn't carry the guy.
Soooo in this case, would anyone (preferably someone who has gone through RT) recommend lifting weights just to strengthen up the legs? And if not what would you recommend?
Thanks men.
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Lower body question
Lower body question
Roll off...?
Plyometrics will have limited effect for the firemans carries, especially without a decent weight training history. It is interessting to note that both the NSCA, and the UKSCA don't advise plyometrics (especially the shock training techniques) until an athlete can successfully back squat one and a half times their own bodyweight*. Don't forget that plyometrics are used to transfer strength into power (power=strengthxspeed) so by definition the athlete first must be strong, otherwise this use of the SSC will mostly be in vain.
To develop decent strength levels to excell in the firemans carry, I would suggest that one works on Squats (both front and back), Deadlifts (snatch and standard), Good Mornings; and then begin to work in unilateral work in the form of lunges and bulgarian split squats. Farmers walks could also be incorperated, and so of course should actuall firemans carries.
Ensure proper form is conducted in these exercises (get a coach to instruct you), and work to technical failure within the three to six rep range.
This has been covered before I believe.
Spence
*Beachele, T.R., & Earle, R.W (2000). Essentials of strength training and conditioning. Human Kinetics: Champaign, IL.
To develop decent strength levels to excell in the firemans carry, I would suggest that one works on Squats (both front and back), Deadlifts (snatch and standard), Good Mornings; and then begin to work in unilateral work in the form of lunges and bulgarian split squats. Farmers walks could also be incorperated, and so of course should actuall firemans carries.
Ensure proper form is conducted in these exercises (get a coach to instruct you), and work to technical failure within the three to six rep range.
This has been covered before I believe.
Spence
*Beachele, T.R., & Earle, R.W (2000). Essentials of strength training and conditioning. Human Kinetics: Champaign, IL.
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degrees of passion
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- Joined: Sat 21 Jan, 2006 1:09 pm
- Location: Middlesbrough
Watching the Calzaghe fight?-
degrees of passion
- Member
- Posts: 198
- Joined: Sat 21 Jan, 2006 1:09 pm
- Location: Middlesbrough
not sure yet lol dont know what to think of him to be honest,great fighter,fast hands and very accurate,best of his era,but lately he's been a bit lippy,put him against eubank,collins and my favourite,benn in their prime and i dont think he'd be so loud-mouthed.Dont think he'll ever top that lacey performance,but i'll say this atleast the middle and super middle divisions are entertaining,unlike the heavyweight.
Let us therefore brace ourselves to our duties, and so bear ourselves that, if the British Empire and its Commonwealth last for a thousand years, men will still say, 'This was their finest hour'
to add to what spence said, working the traps will also probably be beneficial.Polynikes wrote:Thanks for the quick responses gents. Now to alter my work out schedule...
dumbell shrugs are the best exercise for doing this, and upright rows will also work them.
runs with a weighted pack can help train the lower back, abdominals and legs if you wish to do them.
as spence said it requires quite a high level of strength in many areas to excel at these, so dont expect to be juggling your oppo by the time you get to RT.
Sorry about that mate, I would say biggest change you could make would be to practice the Firemans carry itself, if you really want to make a difference.Polynikes wrote:Thanks for the quick responses gents. Now to alter my work out schedule...
Only problem being there is a specific form, and not just a matter of slinging your oppo over your back!
