Danny O’Dell’s

Explosivelyfit Training News

Strength and power knowledge

01-June-06

ISSN: 1550-2643: Library Of Congress, Washington D.C.,

 

Welcome to this edition, I hope you enjoy the contents.

 

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Topics discussed:

Speed tests

Mental Training

New Osteoporosis Training book

 

Speed Tests

Being able to accurately and rapidly move your limbs is a distinct advantage in sports just as having the strength to overpower your opponent time after time. Combining the two with intelligence makes a formidable athlete. Testing for arm speed is relatively a simple task.

 
The equipment is made up of three touch plates electronically wired together and constructed in such a manner as to be able to count the taps during the test. Three plates are arranged in a row with the outside distance between three set at 60 cm or 23.6 inches. The test begins with the weak hand resting on the center plate and the dominant hand covering the weaker one. The strong hand has to touch the outside plates-these are hooked up to a circuit that closes on contact thus creating the number count.

 
The score is determined by how long it takes to touch a specified number of times. A normal cycle of touches is between 25 and 30 after which there is a five minute rest break before starting again. The best of the two tries is recorded.

 
Running speed is measured by a 50 meter run from starting blocks through a tape at the finish. Electronic timers or at least two hand times are recorded for each test. Rest periods for the two runs are no more than 15 minutes. The better of the two runs is recorded as the baseline for future training objectives.

 
In the gym we use electronic timers to keep the athletes on pace with their lifting. Slow thinking/lifting is not an option as the mind muscle connection is a reality on the platform.

 
Mental Training

 
Relaxation techniques, practiced and given the proper attention will enable you to calm most, if not all, of the pre-meet or pre-job interview nerves so you can be at your best in both circumstances.

 
Start out in a comfortable place close your eyes and uncross your arms and legs if they are crossed.

Make note of your breathing pattern. Is it fast or slow? Can you feel your stomach rise and fall with each breath? Stay with this conscious effort to monitor your breathing for one to two minutes. Now take a big breath and hold it for two seconds before letting the air out. As you are exhaling slowly say the word ‘relax’. On the next big inhalation once again hold it for two seconds before letting it out. As you are letting this one out verbalize to yourself ‘relaxed and ready’.

 
Now take the time to practice this exercise. As you are doing it remember to breathe easily in and out, reduce the muscle tensions in your body and focus your mind on the task of relaxing.

 
Keep the goal in mind, i.e. to control your body and minds levels of energy. This will come with practice.

 
New book

 
A Guide to Healthier Bones-The ABC’s of Becoming Stronger While Living with Osteopenia or Osteoporosis strength manual is in the edit/proofreader’s hands now and will be available soon. This is the book to have if you have been diagnosed with Osteopenia or Osteoporosis as it lists, in detail, the various exercises that will enhance your bone health.

 
That’s all for this time. I hope your training is going well and wish you happiness in your life.

 
Stay strong, and remain passionately committed to your hearts chosen path.

 
By Danny M. O’Dell, MA. CSCS*D

 
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