TK Academy Program Day 3 Lower-body Pull

Lower-body pull

No.1

・Snatch　5 reps

・Box bounded Jump    4 times
↓↑ (Switch every set)
・Hurdle Jump

3 sets

Tips
Bounded Jump
・Use the momentum from bound. Get a force and momentum from the ground.
・Timing of using your arms is very important. The purpose of this box bounded jump is how you can adjust the timing of your arms.
・Use your arms explosively.

No.2

・Deadlift 　10 reps
225 Ibs ~ 265 Ibs (You can go heavier if you want)
☆ Just forcus on the speed you lift the bar like you jump.

Hexbar is prefered if you have.


・Single leg hips thrust  10 reps each
85 Ibs ~ 135 Ibs

3 sets

Tips
Deadlift・Focus on the speed you lift the weight.
・Lift the weight like you jump.
・Tight your core.

Hips thrust
・Your knee should be 90 degrees, and hold the weight with your hand tightly.
・Lift your leg high. Use your core to pull your leg and push the ground hard with another side of your leg.
・Forcus on the speed.
・Your ankle should be like this picture above when you lift the weight. You do not want to be like the picture down below. But, you do not have to tighten your ankle to make it happen. Just do naturally.

The reason why your ankle should be about 90 degrees is to earn the power from the ground when you run. However, you could lose a lot of power when your ankle is not tight enough.

No.3

・Single leg romanian deadlift    6 reps each
95 Ibs

・Glute hamstrings raise machine   6 reps each
Water bag or any weight works

3 sets

Tips
Single leg RDL
・Forcus on the speed when you lift your leg.
・Your hips need to stay straight, do not lean.
・You need to feel your weight on your hip.
・Staraight your leg when you set.

Glute hamstrings raise machine
・Working for hamstrings.
・You do not have to raise your body too much, verticle is fine.

No.4

Resistance band Jump

・Standing Jump

・continuous standing jump

・Side jump

・continuous side Jump
Sorry, I do not have a video for this, so just do the side jump continuously. Watch this video down below to learn how to use your body.

TipsStanding jump
・This is the practice for making a moment to extend your entire body.

Side jump
・This is a great practice to earn a strong first step or change a direction.

Things I learned today

・He works on the lower-body pull the next day of the lower-body push day
It sounds kind of crazy to do the lower-body 2 days in a low. But, since it is a different kind of stimulation, it is ok to do that lower-body workout 2 days in a row. The meaning of different stimulation is pull is stretching the muschle, like deadlift and RDL. Push is pusing the ground like squat and range.
He does day 1 push day, day 2 pull, day 3 off, day 4 push, day 5 pull, day 6 upper-body, day 7 whole-body when he is in a of season.
It definitely boost your basic strength and speed.

・Different between athletes and bodybuilders

Workout for athletes and bodybuilders should be different. It is very important for gaining a bigger muscle. So, sometimes, athletes need a bodybuilding style workout, but not always. Sports are all about complex movement; they do not use muscle individually. Basically, workout for athletes should focus on the compound workout and how you can use your entire body to maximize your power. On the other hand, a bodybuilding-style workout is focusing on training a single muscle (isolation training). It is a great way to gain strength and muscle of where you want it to be stronger and bigger. There are two situations that you should use the method of the bodybuilding workout. The first one is when you have a part that you want to get more strength. When you work on a lot of compound workout, many athletes tend to use a stronger part of the body to make up for your weaker part. So, if you find any part that you feel weak, you should use the method. The second one is when you get injured. For example,  you should work on hamstrings, when you tear them and you think that the cause of tearing muscle is because of lacking strength. That way you can prevent to happen it again.


・Think how you can transfer to your sports from what you work on in the weight room

Most sports use a single leg. Athletes do not really have a situation of using both legs at the same moment. However, many athletes perform weaker when you use a only single leg compare to how strong your both legs are. So, athletes need to work on gaining strength in their single leg. You have to ask yourself, " why you do this workout? ".  It will definitely make you a better athlete.