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Anonymous
Hey /fit/, I'm spilling my coach's secret workout (let's just say I'm an Olympic hopeful, and while I doubt I'll even make 20th place, let's just say I know a little about training)

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The key components of any sport are power (whether it be by maximal mass movement or maximal acceleration, so both powerlifters and Olympic lifters take heed), muscular endurance, cardiovascular endurance, recovery ability, and general athleticism. Every different sport, however, requires each of these elements in different proportions and mandates sport specific training, which complicates the construction of a “universal” or “one-size-fits-all” system. This, my friends, is a model which should come close.

1. Arrange these five characteristics in order of importance and assign each a value from fifty corresponding to how critical they are in relation to the others. For example, for football players: Power 50-35 : General Athleticism 34-25 : Recovery Ability 24-15 : Muscular Endurance 14-5- : Cardiovascular Endurance 4-1

2. For each daily workout, 9 die shall be rolled. The value which they present will indicate the facet of fitness that will be trained that day. 9 x 6= 54, which will count towards the most important part of the sport.
>> Anonymous
3. Power exercises: Olympic lifts and variants (variations for sport specificity – powercleans for football players, one arm snatches for wrestlers, squat cleans for sprinters, etc), box squats and variants (single leg box squats for wrestlers, chain box squats for football players, etc), and squat jumps. Roll 3 die; 18-12 will be the Olympic lifts, 11-6 will be the box squats, and 6-1 will be the jump squats. In addition to this, a secondary power developing exercise should be included based on the nature of the lift (Olympic – pull; box squat – pull or push [based on the athlete’s style or particular form that day]; jump squat – push): for after pull workouts, perform hammer throws or overhead backward shot put tosses or forward shot put tosses or discus throws or javelin throws or shot puts or vertical jumps or horizontal jumps for distance; for after push workouts, perform 100m sprints or 40 yard sprints for time. Note: the bench press, overhead press, and row are not included in this section because the program, while intending to be general, focuses on collegiate football players, wrestlers, sprinters, and lacrosse players. Strength athletes may find it advantageous to insert their own required lifts into the system.

4. Muscular endurance: Tabata (8 sets of 20 seconds maximum effort followed by 10 seconds of mild recovery for a total for 4 minutes) sprints, pushups to failure, and pull-ups to failure. Roll three die; 18-12 will be Tabata sprints, 11-6 will be pushups to failure, and 6-1 shall be pull-ups to failure. Note: When performing an exercise to failure, perform enough sets so that the last shall be just one rep.

5. Cardiovascular endurance: Tabata sprints and long runs (45-90 minutes). Roll 2 die: 12-6 shall be Tabata sprints, and 6-1 shall be a long run.
>> Anonymous
wat
>> Anonymous
6. Recovery: during these days, the athlete should rest regardless of whether they are tired or not. Note: whenever an athlete feels sore or overtrained to perform a certain exercise, repeat the process until they find one they feel capable of doing (for example, if they performed Tabata sprints the previous day, they might be up to performing pull-ups to failure); however, if an athlete it completely burnt out, they should obviously rest.
7. Athleticism: These drills should be performed every day. Standing on the toes of one foot, an athlete should balance on them until no longer possible; the hexagonal agility drill; throwing/kicking balls against a wall and catching/stopping them – this should be done until improvement is noticed. If an athlete feels tired, remind them that this is important to their success, but also that they should not push themselves beyond their limits. Propose the drills again.

Pic related - my sport
>> Anonymous
I'm so fucking confused.
>> Anonymous
O shit i think this is my high school wrestling tema and its our school colors so ima say that yDonny harrngton he won State for Sycamore high schol
>> Anonymous
>>179271

Holy shit.

Matthew?