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My sensei suggested that I jump rope. I think it's a good idea and I bought the rope. When I am able to, I jump it, but its a bit difficult to find the time and a place to do it. Usually, the only time I have is at night after sunset. I don't feel comfortable jumping rope outside once the sun has set and my roomates don't seem to like it when I do it in the apartment. (hmm, I wonder why? o_o) Anyway, I do it when I can. Although it's not a lot now, when classes are over I should have more time. I think it will help a lot.
As an avid crossfitter, I can only state that it's done wonders for my speed & power in kendo. It's taken a while to learn to utilize it properly, but it's paying off big time right now, so rather than getting slower as I'm now past the 40 mark, I'm getting faster & stronger.
Basic plyometrics include scissor lunges (jumping lunges), squat jumps, broad jumps & box jumps.
The key to making these exercises work is not just the exercises themselves, but the intensity which they're done at. A good example is the tabata intervals. Usually people get introduced to the Tabata-squats.
20 seconds of squats (air squats), 10 sec rest, repeat 8 times. 3 mins of work, 1 minute rest. Doesn't sound to be bad, eh? http://www.youtube.com/watch?v=vEhQMFsOUmE
You can do these with anything.
However, if you really want to develop explosive power, then look into Olympic lifting. Snatch, Clean & Jerks. You can largely ignore the jerks, as what's really important is what's called the 'second pull'. http://www.youtube.com/watch?v=rLc7jdx4-94
It's the explosive extension of the hips that allows those lifters to propel weights more than their own bodyweight over their heads. (And also what should really be the focus of any of the basic plyometric exercises mentioned above).
The only problem is that Olympic weightlifting is very technical and really needs to be coached, both in order to prevent injury, but also to really get any benefit from it.
Thanks for the info. Now I really have to start doing those plyometrics But I think I´m gonna ignore the olympic lifts for now. If I can find someone who can properly teach how to do them, maybe then I´ll include them in my program as well.
Originally posted by adsmodelo
i am training for a marathon but i want to put some muscles. will this affect my speed?
Yes, it most likely will. Long distance runners are always skinny, because extra muscles use up too much oxygen. It´s not impossible combination but if you´re entering a marathon, I´d say focus on that for now and start to build muscles after it.