Sports Buzz: defensive scheme talk & jc jackson update

[Muffin Man]

Another JC thread derailed. I don't think any of these stays on topic for more than a handful of posts.

 

[mirvin88]

Another JC thread derailed. I don't think any of these stays on topic for more than a handful of posts.

I'll keep on track with a JC thread

Savage
Willis tweet!
Best CB on team!
Goon!
Corn sucks!

 

[Golsen82]

Cant wait to see this new D though in all seriousness, Koach Kool gonna get the D-line playing to their potential

 

[Cubanas]

Players who maul people usually have high power cleans and/or squats, not bench.

There's likely a guy at LA Fitness right now who can bench 455 pounds but couldn't bust his way out of a wet paper bag.

The difference here is that a power clean is not an actual technique or movement in football. The bench press is an actual movement or technique from a standing position.

Yes I forgot the play where all OL lay motionless on their back and push the DL

Or maybe you also missed the OL block on a running play or pass block on passing downs. Or you never played the sport.

Except leg and core strength are more important to blocking

Or maybe you were just standing there pushing defenders and that's why you are no longer playing, as you imply you did

Actually if you go back and read my posts in this thread I pointed out the Bench, Core and Squat was key to measuring strength, power and muscle endurance in positions that require the use of shoulders, arms and legs at the point of contact. You can't single out one measurement. The equation includes Bench Press Resps 225 lbs, Core sit up max times and Squat Max.

 

[Golsen82]

Says the guy who says power cleans arent a football move

The difference here is that a power clean is not an actual technique or movement in football. The bench press is an actual movement or technique from a standing position.

Yes I forgot the play where all OL lay motionless on their back and push the DL

Or maybe you also missed the OL block on a running play or pass block on passing downs. Or you never played the sport.

Except leg and core strength are more important to blocking

Or maybe you were just standing there pushing defenders and that's why you are no longer playing, as you imply you did

Actually if you go back and read my posts in this thread I pointed out the Bench, Core and Squat was key to measuring strength, power and muscle endurance in positions that require the use of shoulders, arms and legs at the point of contact. You can't single out one measurement. The equation includes Bench Press Resps 225 lbs, Core sit up max times and Squat Max.

 

[mirvin88]

The difference here is that a power clean is not an actual technique or movement in football. The bench press is an actual movement or technique from a standing position.

Yes I forgot the play where all OL lay motionless on their back and push the DL

Or maybe you also missed the OL block on a running play or pass block on passing downs. Or you never played the sport.

Except leg and core strength are more important to blocking

Or maybe you were just standing there pushing defenders and that's why you are no longer playing, as you imply you did

Actually if you go back and read my posts in this thread I pointed out the Bench, Core and Squat was key to measuring strength, power and muscle endurance in positions that require the use of shoulders, arms and legs at the point of contact. You can't single out one measurement. The equation includes Bench Press Resps 225 lbs, Core sit up max times and Squat Max.

If you'd reread the back and forth.....Whatever his name is singling out bench reps claiming all players with high reps are strong.

Thanks for the support

 

[Cubanas]

Ha he said the power clean isnt a football move. Swasey shoulda been doing that more than benching. Maybe our OL wouldnt be weak

Please tell us the position and technique that shows the actual movement of a power clean at the snap of the ball? We'll wait?

 

[Golsen82]

If you have high reps dosent mean your necessarily strong. Think a crossfitter would make a good OL or football player?

 

[Cubanas]

Another JC thread derailed. I don't think any of these stays on topic for more than a handful of posts.

Latest news on JC:

### Several UM fans continue to ask us about four-star junior college cornerback JC Jackson, a talent who immediately would upgrade at a Miami need position. But to this point, defensive backs coach Mike Rumph's interest in Jackson hasn't resulted in an offer.

Isaac Shipp, Jackson's defensive backs coach at Riverside Community College, said Rumph called him and told him how interested Miami is in adding Jackson to the roster. And Jackson told Canesport this week:

"I talked to coach Rumph. He'd seen me play against them [in high school], he said I'm one of the best players he's seen, that I can come in and be a great player at Miami. He said I can talk to the head coach and defensive coordinator --- he wants to get me on the phone with them. I'll do that this week or next week."

Meanwhile, Shipp told me this week that UM is Jackson's top choice.

Against that backdrop, it was notable that Peter Ariz reported tonight that Miami is not even recruiting Jackson. That is true in that UM has not made an offer.

And I'm told tonight that UM hasn't even gone through the measures needed internally to offer a player who was charged (and later acquitted) with armed robbery. So for whatever reason --- perhaps his legal history --- UM hasn't moved quickly on this. Also, Jackson needs to get his AA degree in May to even be eligible in 2016.

Though UM signed University of Texas backup Adrian Colbert this week, he's a safety, not a corner. Colbert helps Miami's situation at safety only if the moves results in Jaquan Johnson playing more at corner, which is a possibility. And regardless, UM's situation at corner is very shaky.

 

[Golsen82]

. Triple Extension

At the start of the Power Clean, your ankles, knees, and hip joints must extend simultaneously—in an movement known as "triple extension"—to provide the explosiveness you need to begin moving the bar. Those same joints have to work together when you make a tackle or blast a defender off the ball. Training sport-specific movements like the Clean increases athletic performance.2
2. Speed

During the Clean, speed is transferred from the body to the bar. This trains you to be explosive, because it produces a large amount of force in a very short period of time.
3. Motor Unit Activation

Motor units supply nerves to your muscle fibers.9 The smallest motor units have the slowest contraction speed and therefore produce the least force (read: "slow twitch muscles"). The larger motor units have the highest contraction speed and innervate your type IIa and IIx muscle fibers—i.e., the ones called upon for explosiveness and power. Motor units are recruited, generally, in order of increasing force or effort.8 As the intensity of your exercise increases, you recruit more motor units, specifically the type II fast twitch muscle fibers3 that generate the greatest force and speed.
4. Improved Coordination, Stronger Muscles and Better Hormones

The Power Clean engages all the major muscles in the body working together, from the calves all the way up to the traps—in much the same way you need to on the football field. That takes coordination. The Power Clean also strengthens the posterior chain, which includes the back muscles, glutes, hamstrings, and calves. The posterior chain is important for hip extension in sprinting as well as back extension when coming out of your starting position.3 The Power Clean also impacts metabolic demands and increases your anabolic hormonal response,2 which can help you build muscle.
5. Get Better Ups!

Research has shown that the Power Clean increases vertical jump and broad jump ability.2,4,5 The Clean can be used to measure total body power, and is widely accepted as a viable means for increasing lower-body power.5 (Learn more about using Olympic lifts to improve your jumping ability.)

When performing the Power Clean keep in mind that the exercise is meant for exactly that—power. Which means you'll want to use short sets (2-4 reps) performed as explosively as possible.1 Try a variety of cleans in your program (Squat Clean, Clean and Jerk, and Hang Clean) for even better results.

 

[Golsen82]

1. Triple Extension

At the start of the Power Clean, your ankles, knees, and hip joints must extend simultaneously—in an movement known as "triple extension"—to provide the explosiveness you need to begin moving the bar. Those same joints have to work together when you make a tackle or blast a DEFENDER OFF THE BALL Training sport-specific movements like the Clean increases athletic performance.2

 

[Golsen82]

5 Reasons Why Football Players Should Power Clean

This explain enough bud?

 

[Cubanas]

Yes I forgot the play where all OL lay motionless on their back and push the DL

Or maybe you also missed the OL block on a running play or pass block on passing downs. Or you never played the sport.

Except leg and core strength are more important to blocking

Or maybe you were just standing there pushing defenders and that's why you are no longer playing, as you imply you did

Actually if you go back and read my posts in this thread I pointed out the Bench, Core and Squat was key to measuring strength, power and muscle endurance in positions that require the use of shoulders, arms and legs at the point of contact. You can't single out one measurement. The equation includes Bench Press Resps 225 lbs, Core sit up max times and Squat Max.

If you'd reread the back and forth.....Whatever his name is singling out bench reps claiming all players with high reps are strong.

Thanks for the support

Ok, we are good.

 

[mirvin88]

Ha he said the power clean isnt a football move. Swasey shoulda been doing that more than benching. Maybe our OL wouldnt be weak

Please tell us the position and technique that shows the actual movement of a power clean at the snap of the ball? We'll wait?

This didn't go the way you thought it would...

 

[Golsen82]

According to research, the HPC produces more than four times as much power as the squat or deadlift and more than nine times that of the bench press. That'’s one **** of an exercise, right? And because the move is so jam-packed, it's extremely important to make certain that you have every phase perfected in order to avoid injury. The sooner it becomes second nature to you, the sooner you'll begin reaping the benefits in power, strength and resulting muscle growth.

Hang Power Clean

 

[Golsen82]

From Muscle and Fitness and Stack websites for reference

 

[Cubanas]

5 Reasons Why Football Players Should Power Clean

This explain enough bud?

We are familiar with the exercise and how to do it. But please tell us the position and technique that shows the actual movement of a power clean at the snap of the ball? We'll wait?

 

[Golsen82]

Know this: There is nothing you can do in the gym that will develop your ability to produce power and muscular size better than the hang power clean (HPC). It'’s an explosive jump shrug, upright row and front squat all rolled up into one fully loaded movement.
Download Now!

According to research, the HPC produces more than four times as much power as the squat or deadlift and more than nine times that of the bench press. That'’s one **** of an exercise, right? And because the move is so jam-packed, it's extremely important to make certain that you have every phase perfected in order to avoid injury. The sooner it becomes second nature to you, the sooner you'll begin reaping the benefits in power, strength and resulting muscle growth.
How To Perform Correctly

1. Grasp the bar with an overhand (pronated) grip with your hands just outside hip-width, and stand with your feet shoulder-width apart, eyes focused forward. Wrap your thumbs around the bar for safety.

2. Keeping your abs tight and back and arms straight, bend your knees and push your hips back, as if you were preparing to perform a vertical jump. Your shoulders should be slightly ahead of the bar.

3. Once the bar reaches about mid-thigh, begin a jump shrug by quickly and explosively extending your legs and rising onto your toes, then shrug and pull the bar upward, keeping it very close to your body.

4. Pull the bar explosively to your upper chest, keeping your elbows as high as possible and out to your sides.

5. Immediately pull your body under the bar by quickly rotating your hands and elbows around it, "catching"” the bar with your hands and shoulders. As your elbows rotate around the bar, allow your hips to shift back and down slightly, as if you were sitting in a chair, as you absorb the weight of the bar.

6. You'’re now in a front squat position, squeezing your legs and pressing through the floor. Note: Once you'’re under the bar, your elbows should point straight ahead, with the bar resting in your hands atop your front delts and upper chest.

7. Keeping your back arched and chest up, press through your heels to extend your legs and return to a standing position.

8. Once at the top, rotate your wrists and elbows around the bar and carefully lower the bar to the start position, keeping the bar very close to your body. Reset your feet and repeat for reps.

 

[Golsen82]

May Lineman Workouts
Monday

Power Clean - 3x3 @ 60-70% max
Back Squats - 3x12-15 @60-70% max
Lunges - 3x12-15 each leg
Romanian Deadlifts - 3x12-15
Rear Delt Raises - 3x12-15
Technique Drills - 10-15 minutes
Sprints - 5x5 yards
Bounding - 3x10 yards
"M" Drill - 1x3
Standing Long Jump - 1x5

Tuesday

Push Jerk - 3x3 @ 60-70%
Bench Press - 3x12-15 @ 60-70%
Floor Press - 3x12-15 @ 60-70% max Bench Press
Bent-Over Rows - 3x12-15
Standing Military Press - 3x12-15

Wednesday

Perform in a circuit fashion with no rest between exercises. Perform each exercise for 30 seconds, then sprint 10 yards before the next exercise. Rest for two minutes between circuits. Repeat three times.

Bear Crawls
Lunges
Inchworms
Push-Ups
Burpees
Planks

Thursday

Clean Pulls - 3x6 @ 70-80% max Power Clean
Front Squats - 3x8-12 @ 60-70%
Rack Deadlifts - 3x12-15
Glute Ham Raises - 3x12-15
Technique Drills - 10-15 minutes
Resisted Sprints - 5x5 yards
Sprints - 3x20 yards
"L" drill - 1x5
Counter-Movement Jumps - 1x5 (stick landing)

Friday

Push Jerk - 3x3 @ 70-80%
Incline Press - 3x12-15
Dips - 3x12-15
Single-Arm Dumbbell Rows - 3x12-15 each side
Superset: Biceps Curls + Triceps Extensions - 3x12-15 each exercise

 

[Golsen82]

Look at that a workout with both BENCH PRESS and POWER CLEANS for OL. Arguement over both excercises have their place