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#bitesize - Tailoring Jim Wendler Program for Footballers and Maximizing Cold Water Immersion
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In this week's Prepare Like a Pro episode, we discuss how we adapt Jim Wendler's strength program for footballers, emphasizing adjustments for off-season and preseason phases.
We also touched on the benefits of cold water immersion for athletic recovery based on a recent research paper. During the Q&A session, we provided practical advice on accelerating speed and which home gym equipment to invest on.
Highlights from the episode:
00:00 3 benefits of cold water immersion for athlete recovery
01:18 Optimal temperature and duration for cold water immersion
02:11 Q&A: Drills and techniques to improve acceleration
03:07 Q&A: Home equipment recommendations for footballers
04:08 Power Tip: Jim Wendler 5/3/1 program tailored for footballers
Cold Water Immersion: Cold water immersion improves muscular power and reduces muscle soreness after high-intensity exercise, but does not significantly enhance muscular strength. Lower temperatures (6-10°C) and shorter durations (3-5 minutes) are most effective for recovery.
Creatine Kinase & Recovery: Cold water immersion helps reduce creatine kinase levels (a waste product of intense exercise) and enhances perceived recovery, particularly for sports like football, rugby, and soccer.
Acceleration Technique: Improving acceleration involves proper technique, focusing on arm-leg coordination, knee lift, and ground contact. Using drills like A-march, A-skip, speed bounds, and constraint-based exercises like hurdles helps develop acceleration.
Home Gym Equipment: Key investments for a home gym include a squat rack, barbell, adjustable J-hooks, and weight plates (up to 200 kg). Dumbbells ranging from 1-45 kg should target different muscle groups, with lighter weights for postural muscles and heavier ones for large muscle groups.
Jim Wendler 5/3/1 Program for Footballers: A modified version of Jim Wendler’s strength program tailored for footballers replaces overhead presses with bench pulls. The program spans four weeks, incorporating bench press, squats, bench pulls, and deadlifts, with periodized sets and reps.
Subscribe & Review:
If you enjoyed this episode, please subscribe and leave a review. Your feedback helps us reach more listeners and continue to provide valuable content.
Do you have feedback on the show? We would love to hear from you. Send us your feedback and tell us what you love and what you think could be better. And, if you’re enjoying the show, please leave us a review.
We also touched on the benefits of cold water immersion for athletic recovery based on a recent research paper. During the Q&A session, we provided practical advice on accelerating speed and which home gym equipment to invest on.
Highlights from the episode:
00:00 3 benefits of cold water immersion for athlete recovery
01:18 Optimal temperature and duration for cold water immersion
02:11 Q&A: Drills and techniques to improve acceleration
03:07 Q&A: Home equipment recommendations for footballers
04:08 Power Tip: Jim Wendler 5/3/1 program tailored for footballers
Cold Water Immersion: Cold water immersion improves muscular power and reduces muscle soreness after high-intensity exercise, but does not significantly enhance muscular strength. Lower temperatures (6-10°C) and shorter durations (3-5 minutes) are most effective for recovery.
Creatine Kinase & Recovery: Cold water immersion helps reduce creatine kinase levels (a waste product of intense exercise) and enhances perceived recovery, particularly for sports like football, rugby, and soccer.
Acceleration Technique: Improving acceleration involves proper technique, focusing on arm-leg coordination, knee lift, and ground contact. Using drills like A-march, A-skip, speed bounds, and constraint-based exercises like hurdles helps develop acceleration.
Home Gym Equipment: Key investments for a home gym include a squat rack, barbell, adjustable J-hooks, and weight plates (up to 200 kg). Dumbbells ranging from 1-45 kg should target different muscle groups, with lighter weights for postural muscles and heavier ones for large muscle groups.
Jim Wendler 5/3/1 Program for Footballers: A modified version of Jim Wendler’s strength program tailored for footballers replaces overhead presses with bench pulls. The program spans four weeks, incorporating bench press, squats, bench pulls, and deadlifts, with periodized sets and reps.
Subscribe & Review:
If you enjoyed this episode, please subscribe and leave a review. Your feedback helps us reach more listeners and continue to provide valuable content.
Do you have feedback on the show? We would love to hear from you. Send us your feedback and tell us what you love and what you think could be better. And, if you’re enjoying the show, please leave us a review.