for power exercises, you mentioned you don't want to go super heavy , which kind of confuses me. should we not progressively overload each time we hit an exercise for power? should we just focus on rep/speed/stability?
That's a very good question, and I apologize for the vague answer here, but it honestly just depends. When we 're looking at "power" exercises, we can either move lighter load faster (increase the velocity) or move more load (increase the force but this will most likely cause the velocity of movement to slow down). So you have to see what the sporting demands call for, because in tennis, we might not need to move more load, rather, we might want to just work on moving it faster. But depending on the athlete and the goal, it would be important to increase the load, and speed, that we are moving. That being said, especially with tennis, a major goal should be speed of movement, so as long as the velocity of movement is still there, we can increase the load. Hope this helps!
@@PowerLuxFitness Thanks for the writeup, it was helpful. Regarding resistance training, I warm up by doing one or two sets focusing on velocity, and the last set or two are strictly loaded. Is this optimal? Is there a rep range I should focus on? For example, when I do one-arm landmine suitcase deadlifts at 100lbs, I can do 4 reps (it taxes the hell out of my forearm/grip) I still have pretty good velocity at this weight, but I would have to give up on form if I wanted to up my reps. I don't play sports, but I'm active so my goal is usually activating my fast-twitch fiber muscles and prime my CNS to overcome the weight.
@@jesusmiguel1560 That is one way to do it! I would say everything just depends on your goal, but that's totally fine! Rep ranges always depend on many things such as the goal of the lift (strength, hypertrophy, velocity, etc.), intensity, the exercise itself... so I would always start by identifying why you're doing the exercise and go from there. If, for example, the LNDM deadlifts, tax your forearm but your legs aren't too tired, you can make adjustments to the exercise to target the legs more. I would always prioritize form over anything else, so if your form would break to go more reps, I would advise against it. Rather, you could hit something like a dropset, so get your reps of 4 at 100 lbs, then drop it a little, and hit let's just say 4 more per side. Hope that all helped!
thanks , you have been really helpful. last question - if my cardio was sparring with a heavy bag - what exercises would you suggest for improving both my punching velocity and power?
@@jesusmiguel1560 I really like utilizing the landmine for upper body strength, power, and velocity training. Also, definitely include some work with medicine balls. I'd say build your strength and make sure you're doing some higher velocity movements as well, and you should be good. Most things will be great, landmine, dumbbells, even cables!
Really cool exercises! Would be really cool to see something similar but applied to bouldering.
Thank you! We'll add it to the video list :)
for power exercises, you mentioned you don't want to go super heavy , which kind of confuses me. should we not progressively overload each time we hit an exercise for power? should we just focus on rep/speed/stability?
That's a very good question, and I apologize for the vague answer here, but it honestly just depends. When we 're looking at "power" exercises, we can either move lighter load faster (increase the velocity) or move more load (increase the force but this will most likely cause the velocity of movement to slow down). So you have to see what the sporting demands call for, because in tennis, we might not need to move more load, rather, we might want to just work on moving it faster. But depending on the athlete and the goal, it would be important to increase the load, and speed, that we are moving. That being said, especially with tennis, a major goal should be speed of movement, so as long as the velocity of movement is still there, we can increase the load. Hope this helps!
@@PowerLuxFitness Thanks for the writeup, it was helpful.
Regarding resistance training, I warm up by doing one or two sets focusing on velocity, and the last set or two are strictly loaded. Is this optimal?
Is there a rep range I should focus on? For example, when I do one-arm landmine suitcase deadlifts at 100lbs, I can do 4 reps (it taxes the hell out of my forearm/grip)
I still have pretty good velocity at this weight, but I would have to give up on form if I wanted to up my reps.
I don't play sports, but I'm active so my goal is usually activating my fast-twitch fiber muscles and prime my CNS to overcome the weight.
@@jesusmiguel1560 That is one way to do it! I would say everything just depends on your goal, but that's totally fine!
Rep ranges always depend on many things such as the goal of the lift (strength, hypertrophy, velocity, etc.), intensity, the exercise itself... so I would always start by identifying why you're doing the exercise and go from there. If, for example, the LNDM deadlifts, tax your forearm but your legs aren't too tired, you can make adjustments to the exercise to target the legs more. I would always prioritize form over anything else, so if your form would break to go more reps, I would advise against it. Rather, you could hit something like a dropset, so get your reps of 4 at 100 lbs, then drop it a little, and hit let's just say 4 more per side. Hope that all helped!
thanks , you have been really helpful.
last question - if my cardio was sparring with a heavy bag - what exercises would you suggest for improving both my punching velocity and power?
@@jesusmiguel1560 I really like utilizing the landmine for upper body strength, power, and velocity training. Also, definitely include some work with medicine balls. I'd say build your strength and make sure you're doing some higher velocity movements as well, and you should be good. Most things will be great, landmine, dumbbells, even cables!