Thursday 140306

March’s focus is Double Unders and Pull-ups.  As 14.1 proved, we all need to get better at Double Unders.  To that end, let’s incorporate them as part of our warm-ups this month.   Pull-ups, we have a handful of folks that can do Bar Muscle Ups.  Let’s work to get that to be near 100%.  So these Pull-ups are not for reps, they are to learn to get higher on the pull-up bar.  Think pull-up to your solar-plexus or better.


2000m Row
20-Mountain Climbers

1000m Row
30-Mountain Climbers

500m Row
50-Mountain Climbers

From Out Kick The Coverage


Published on: February 24, 2014 Written by: Clay Travis

I spent three months training for the NFL Combine alongside future NFL draft picks like Peyton Hillis, Craig Stevens of the Tennessee Titans, and Geoff Schwartz of the Kansas City Chiefs in 2008 and I learned everything a non-athlete could possibly know about the forty.

Now that the NFL combine is here and everyone is glued to the NFL Network watching the combine on television, I always think it’s worth bringing some reality to all the couch warriors out there who think they could break a 5.0 in the forty.

Newsflash — you can’t.

Not even close.

I’ve run this article multiple years, but it’s always worth bringing a dose of reality — and humility — to the masses when the NFL Combine rolls around.

But first, here’s Jadeveon Clowney, who clocked two unofficial forty times under 4.5, dusting Johnny Manziel.

Here’s Jadeveon Clowney dusting Johnny Manziel in the forty.

The forty is the single most important measurement in American sports today and there isn’t a close second. Current players know it, fans know it, and would-be draftees know it. I’ve seen future NFL players turn from making fun of one another to expressions of grave seriousness in less than a second when they realize they’re about to run a timed forty. There’s something about staring down that expanse of eight five-yard intervals that gives even the best athletes today pause. The forty is equal parts silent explosion, weighty lightness and organized anarchy. Basically if Charles Dickens were writing today, he’d include it in the opening to “A Tale of Two Cities” because in its few seconds’ wake lies the totality of gridiron life.

Each year the forty becomes more important and more widely discussed. Partly that’s because the Internet has allowed the NFL Draft to become an actual sport in and of itself but it’s also because there’s something about these raw measurements of athleticism that speak to us in a way that baseball projections or basketball projections don’t. If you’re a fan of baseball, you might know how hard a pitcher your team drafts can throw. What else do you know about the draftee in terms of raw athleticism? You might know his high school stats or his college stats, but how fast is he, how strong is he? These numbers might be out there but they don’t capture us like the numbers in football do. It’s the same with basketball– the NBA has its own combine but other than an occasional vertical jump what do you hear of these results? Hardly anything. But the NFL Combine? We all hear how players do at the NFL Combine.

And what measured skill do we hear about more than any other? The forty.

I’d argue this is because of all the NFL skill tests anyone can attempt the forty. Even if most of us never actually try it. There’s a simplicity to the forty that appeals to us. Most people can’t benchpress 225 pounds even once. It’s hard to approximate what making a catch and getting hit in an NFL game actually feels like. The three cone drill? 99% of football fans couldn’t even set up the three cones correctly. The pro shuttle? Same thing. But the forty, we understand the forty.

Yet for a measurement that we all care about there’s a striking lack of knowledge out there about the forty itself. That’s how you and I manage to have an incredibly overinflated sense of what we would run in the forty. Everyone thinks they’re faster thant they actually are. My friend, and stellar Atlanta attorney, John Ducat refused to believe he wouldn’t break a 5.0 in the forty. Even going so far as to say, “I would bet my house that I can run a sub 5.0 forty. I’m not slow.” I told him then that if I accepted his bet his wife would arrive home to find me sitting in the living room with my feet propped up on their ottoman with the deed to their house. Which wouldn’t make her very happy.

Fans are totally unrealistic about their speed. But if you think you can run a sub 5.0 forty, here’s a relatively easy test, can you dunk a basketball at a height of 6 feet or under? (Note, this doesn’t mean, “touch the rim,” it means dunk. If you can’t dunk, the odds of you running a sub 5.0 forty are pretty much zero. It requires the same kind of fast-twitch muscles.)

We rarely see any football player voluntarily admit to running over a 5.0 forty because doing so means they’re slow. Speed is king. Most football players would sooner admit that they have herpes than admit that they run outside the 4’s. So fans have come to believe they must run in the 4’s too. You’re wrong, you don’t. A 5.0 forty time is actually fast for your average guy. I’ll put it to you this way, if you wanted to make a second career out of betting guys at bars that they couldn’t break a 5.0 forty you could become a forty hustler. You roll into the bar, challenge them, have an official timekeeper and then collect your money. Trust me, breaking a 5.0 in the forty means you’re very fast.

To prove this fact we Read more Thursday 140306