16 FORTIES - Test Your Fitness

2.06.2010

Blog

16 FORTIES – Test Your Fitness

To begin, take your lifetime best forty yard dash time regardless of your weight or surface that it was performed on.

Add exactly 5/10ths of a second to it. If you run a forty in 5.0 seconds your target time will be 5.5 seconds.

Field set up:
Start your sprint from the 20 yard line and sprint 40 yards. Once finished walk to the opposite 20 yard line and sprint back.

Goal:
Your goal is to sprint 4 sets of 4 sprints within 5/10ths of your lifetime best forty. The rest interval is 15 second between sprints and 2 minutes rest between each set of four sprints.

Example: Lifetime fastest forty – 5.05

Set number one – Sprint 4 forties
Target time – 5.55 or under
Rest between sprints – 15 seconds

-Rest – 2 minutes –

Set number two – Sprint 4 forties
Target time – 5.55 or under
Rest between sprints – 15 seconds

-Rest – 2 minutes –

Set number three – Sprint 4 forties
Target time – 5.55 or under
Rest between sprints – 15 seconds

-Rest – 2 minutes –

Set number four – Sprint 4 forties
Target time – 5.55 or under
Rest between sprints – 15 seconds

How a timer counts the rest interval between sprints: As soon as the athlete crosses the forty yard line the rest interval begins. Immediately the timer records the time and begins 15-14-13-12-11-10-9-8-7-6-5-hand on the line..2 -1- GO-GO-GO-GO

Counting the 2 minute rest interval: After the fourth sprint of a set immediately begin the rest interval. At one minute and forty five seconds begin the above fifteen second count down.

University of Toledo Strength Training Facility

6.2.2023

Closed And Open Chain

Open kinetic chain exercises of the lower limb are movements, where the distal segment is unloaded and free to move. The opposite is true of closed kinetic chain exercises, whereby there is enough resistance to prohibit free motion.

Closed kinetic chain exercises are movements such as squats, Pendulum Squat Pro, leg presses and lunges, while open chain exercises are actions like leg curls, leg extensions and the Pendulum Reverse Glute Ham.

The kinetic chain can be understood as interrelated joints and body parts working with one another during motion. This creates a chain of events that affects the movement of neighboring joints and segments.

The advantage of open chain movements is that they tend to be better at isolating muscle and often are selected for specific rehabilitation and used to accentuate performance. While closed chain movements in general would be classified as more functional and closely approximating movements that are used in sport and daily life.

Open Chain Reverse Glute Ham

Closed Chain Pendulum Power Squat Pro

Closed Chain Pendulum Power Squat Pro XT

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Arkansas Baseball Weight Room

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2-for-2 Method

Some trainers, coaches and athletes use what is called the 2-for-2 Method for increasing training load. The rule is if the trainee can perform two or more repetitions over one’s ‘repetition goal’ in the last set of an exercise, for two consecutive workouts, the weight is added for that particular exercise the next training session.