LEG STRENGTH BY FUNK ROBERTS VIA VOLLEYBALL SOURCE MAGAZINE

PLYOMETRICS FOR VOLLEYBALL - FUNK ROBERTS

Here is the video portion of my article that was in last month's Volleyball Source Magazine. Check it it out and to read the entire article online CLICK HERE


Funk Roberts - Leg Strength - Volleyball Source Magazine from Made in Camera on Vimeo.


Funk Roberts
Grab a copy of my 6 Week Jump Training Program which guarantees to add 2-10 inches to your vertical jump - CLICK HERE TO START JUMPING HIGHER!

PLYOMETRICS AND SPRINTS FOR MMA (VIDEO)

PLYOMETRICS AND SPRINTS FOR MMA
www.funkmma.com





Do you want to know what is hands down the single most important physical attribute you need as a mixed martial artist? Frank Shamrock summed it up nicely when he said “Conditioning is your best submission hold.” When it comes to MMA, conditioning is definitely King!

There’s no question that strength, flexibility, power, and explosiveness are all important for mixed martial artists. However, they all take the back seat when it comes to conditioning. Your MMA workout must have a heavy emphasis on conditioning because once your gas tank is empty, your strength, flexibility, and power don’t mean a whole lot.


Try this workout before you train, on its own or end of a session with it. This workout is very labour intensive and requires a lot of energy expenditure. I would start with a 3-4 km run before starting this with a good stretch afterward.

HURDLE JUMPS TO SPRINTS -
10 Total Rounds



Purpose of this workout is to jump over 4 hurdles off two feet and immediately sprint for 45-50 yards

10 Rounds
 
Plyometrics Hurdles followed by 40 yard Sprints (walk back to the hurdles and explode!!!!!)



Hurdle Jumps
Set up 4 hurdles (Lebert Equalizer) so that you have enough room in between to continuously jump over each one. You will jump over each hurdle one of three ways:

Beginner - Jump over the hurdle. Stabilize the body and then proceed to jump over the next hurdle.

Moderate - Jump over the hurdle then take one or two double hops and jump over the next hurdle.

Advance - Continuously jump over the hurdles...

Funk Tip - Make sure you use your arms to help you explode over the hurdles

 
Sprints

Running plays a great part in MMA and Thai boxing training, however its benefits are gained though an array of different running methods in order to develop leg strength, speed, endurance, stamina and develop good cardiovascular health.

Sprints develop explosive speed; it produces fast twitch muscle, which is good for executing fast kicks and reflexes

When sprinting, your breathing pattern should be rapid and deep so getting large volumes of oxygen into the lungs and the carbon dioxide that causes the lactic acid to be produced, out.

Now you have a new dimension to add to your MMA workouts. Apply this workout to your regime and you can have tremendous explosive conditioning as your ally every time you step into the ring or on the mat.

Your Friend and Coach
Funk Roberts
http://www.funkmma.com/
http://www.funkrobertsfitness.com/
http://www.lannamuaythai.ca/

FUNKY STELLAR SATURDAY WORKOUT

WORKOUT - CHEST, PLYOMETRICS AND INTERVAL TRAINING

I went to a commercial gym this morning (yes I said it, the gym...I HATE going to commercial gyms - they are brutal)

It was raining and I did want to workout at home, but decided to make the trek to my local gym and if I was going there then I was gonna make it a STELLAR WORKOUT.

So check out the workout below, it was a mixture of traditional weight training plyometrics, bodyweight exercises and interval cardio training using super and giant sets...

TOOK THIS YESTERDAY

I have to tell you that ever since I have cleaned up my nutrition and completely changed my workouts from long boring bodybuilding type trianing to shorter high intensity interval training using my bodyweight, kettlebells, plyometrics, core exercises, functional movements, weights, TRX and other cool devices, my body has made a complete change.

I used to be 205lbs with what most of the beach volleyball players called my BUDDAH stomach - never really had abs, I was just big. 

My message to you is, unless you want to be a bodybuilder, stop wasting your time with workouts that are probably NOT working for you and switch to more functional, high intensity workouts. 

WORK SMARTER AND HARDER FOR RESULTS!

Check out the pic and try this workout if you DARE!!!!

Funk Saturday’s Workout 

CHEST, PLYOMETRICS AND INTERVAL TRAINING

(TOTAL WORKOUT TIME 45 MIN)

3 SETS OF GIANT SET - (NO REST BETWEEN EXERCISES) - DUMBBELL PRESS, BOX/BENCH JUMPS - Used 65-75-85lbs dumbbells

High Incline Dumbbell Press- 8 reps
Low Incline Dumbbell Press – 8 reps
Flat Bench Dumbbell Press – 8reps
Box Jumps – 20 reps

REST 90 SEC BETWEEN GIANT SETS


3 SETS OF GIANT SET (NO REST BETWEEN EXERCISES) - CABLE CROSS OVER, BENCH HOPS, BENCH RUNS (ALT TOES ON BENCH LIKE YOU ARE RUNNING)

Cable Crossover – 15 reps
Bench Hops – 10 jumps per side
Bench Runs – 10 runs per leg

REST 90 SECONDS BETWEEN GIANT SETS



3 SUPERSETS (NO REST) – PULL-UPS AND DIPS

Wide Grip Pull Ups – 10, 8, 8 reps
Parallel Dips – 10, 8 , 8 reps


15 MINUTES INTERVAL TRAINING ON BIKE
30 SECONDS – High Intensity as fast as you can pedal (over 110 rpm)
90 SECONDS – Low Intensity pedal over 80 rpm


TIME TO PUKE!!!!

Read Funk's Article and Watch the Video in this Issue of Volleyball Source

Check out my Plyometrics article and video in this issue of Volleyball Source Magazine

This issue is packed with great articles and photos, from player profiles with Guylaine Dumont and Gavin Schmitt to an inside look at our 2010 Top Canadian Beach team predictions. Also check out the “Get The Edge“ section, where you will find some great tips from our experts like Mark Heese, Marc Funk Roberts, Judy Goss and Nicole Springle.

Its all there waiting for you to enjoy...so get going!!

http://www.volleyballsourcemag.com/

FUNK 6 WEEK JUMP TRAINING PROGRAM IS HERE!

FUNKY SIDE BOX JUMP BURPEES

Plyometrics is the science examining the explosive movement generated by muscle power, popular in sports and performance training. Plyometrics exercises help your body to develop power through exercises that put some sort of load on your muscles, leading to a little elastic tension, before it is released. Because of this you are able to generate force in a short period of time, developing an explosive effect.






Increase Your Vertical With Funky Burpees - Funny blooper videos are here

Music produced by Michael Joseph from Intrikit Entertainment

Plyometrics are generally associated with Jump training and increasing vertical leap, however you can take those principles and apply it to your entire body, giving you more power. This allows you to develop strength and muscle, while burning fat. I often supplement my regular workout routine with plyometrics exercises to ensure I continue to shock my muscles.

One great advanced Jump Training program is the FUNKY SIDE BOX JUMP burpees. This is an advanced movement, so ensure that you have some prior plyometrics training.

THE EXERCISE
Start on one side of the box/bench in a push-up position. Explode up pushing off horizontally while tucking your knees into your chest. Immediately land with two feet on the other side of the bench and perform a burpee. Explode into a burpee and jump over the bench sideways. Repeat this move for 10 repetitions per side. 3 sets and rest for 2 minutes between sets.

Add this to your regimen and see you power, strength, endurance and vertical go through the roof.

COMING JULY 4 FUNK ROBERTS 6 WEEK JUMP TRAINING PROGRAM GUARANTEED TO INCREASE YOUR VERTICAL
RESERVE YOUR COPY TODAY

Funk Roberts

funkroberts@gmail.com

FUNK PLYO PUSHUPS

I advise everyone to add Plyometrics to their training, as it is great for developing explosive power, strength and muscle, while burning fat. Not to mention plyos help you jump higher, run faster, throw farther, and hit harder, depending on the desired training goal.

Plyometrics have been an important part of training regimen throughout my life. I’ve been using these exercises ever since I was 12 and they became more crucial during my professional volleyball career. I have now become an expert in Plyometrics and Jump Training.

Plyometrics is the science examining the explosive movement generated by muscle power, popular in sports and performance training. Plyometrics exercises help your body to develop power through exercises that put some sort of load on your muscles, leading to a little elastic tension, before it is released. Because of this you are able to generate force in a short period of time, developing an explosive effect.

Plyometrics are generally associated with jump training and increasing vertical leap, however you can take those principles and apply it to your upper body, giving you more explosive power. This allows you to develop strength and muscle, while burning fat. I often supplement my regular workout routine with plyometrics exercises to shock my muscles.

Racquet sports such as tennis, badminton and squash, the throwing events in athletics, basketball, volleyball, rugby, and football, the martial arts and wrestling all require upper body power. Plyometrics drills can be used to convert an athlete’s maximal strength training into sport-specific power helping to further improve performance.

One such exercise in my arsenal is the Funk Plyo Push-ups, which targets the chest, shoulders and arms, while forcing you to engage your core muscles. In the end the exercise enhances the overall look of your chest.

Add the Funk Plyo Pushup at the start of your chest Workout

HOW IT IS DONE -

Funk Plyo Pushups Start lying face down with your hands out to the sides supporting your weight. Now explode off with your hands into the air. When you land alternate your hand positioning from close to normal to wide and back to normal and then close – repeat. –
3 sets of 20 reps. One rep equals one hand position.

MUSCLE GROUPS - Chest, Pectoralis Major, Pectoralis Minor, Triceps, Anterior Deltoid (Arms, Shoulders)

COMING IN JULY 4 FUNK ROBERTS 6 WEEK JUMP TRAINING PROGRAM – GUARANTEED TO INCREASE YOUR VERTICAL

RESERVE YOUR COPY TODAY

3 JUMP TRAINING EXERCISES TO BASKETBALL SUPREMACY

With the NBA and College seasons in full swing, and the All Star Weekend knocking at the door, seems that everyone is getting basketball fever.

How do these elite athletes continue to play day in and day and perform at the top of their game. Many pro and college players use upper and lower body workouts before and during the season to ensure they are always playing at their peak performance.

Jump training, one of the more popular aspects of plyometrics, is essential to include in your lower body workout if you want to increase your vertical jump. By combining speed, strength and agility ut is the best and fastest ways to get results.

There are many jump training exercises to help you improve your performance on the court, but the three that we will focus on will help you with rebounding, dribbling and dunking.

REBOUNDING

One of basketballs most effective offense and defensive moves is rebounding. There are rebounding fundamentals that you’ll need to perfect like; expecting the miss, blocking out your opponent and timing the right approach to grab the ball.

But if you can’t jump high and strong then you can kiss those fundamentals good bye.

Rim Jumps will help you to establish good position, extend your arms and reach up strong to pull down that ball.



Rim Jumps
Rim Jumps are an excellent exercise to develop jump endurance. Stand with your feet shoulder width apart and your arms up in the air, as if you are ready to perform a standing dunk or reach up for a rebound. Explode up, keeping your hands up in the air as if to touch the rim. Once you land, blast up again as high and fast as possible. Envision yourself grabbing that rebound each time you go to jump.

CROSSOVER DRIBBLE

If you have ever played basketball, you know about the crossover dribble. The crossover is perhaps the most popular offensive move in the NBA, And 1 Basketball, College, you name it.

The move is loved by so many because it has the potential to leave defenders looking stupid and embarrassed. The move isn’t just about the dribble, but the quickness of the change in direction. This is what makes the move so hard to defend. Footwork and speed will allow you to execute the move with precision.

The Side to Side Lateral Jumps will help with getting you the quickness you will need to blow by your defender, taking a moment to see how badly you embarrassed them, and then score.


Side to Side Lateral Jumps

Jump side to side over a small barrier, like traffic cones, or an imaginary line. The cones ensure that you leap upwards as well as sideways. Leap as high and as fast you can from side to side. This will help with your speed, agility and explosiveness. Keep your head straight by staring at a fixed point and emphasize the hip action. Imagine being a slalom skier barrelling down the Swiss Alps.

DUNKING

The dunk shot, slam dunk, jam, stuff, flush, cram or throw down, is one of the highest percentage shots one can attempt in basketball as well as one of the most crowd-pleasing plays.

In order to execute the dunk, you will need the one foot take off and lifting power in your legs to get you up and to the basket.

Flying Step ups will get you the air you’ll need to throw down that contest winning, hall of fame dunk.



Flying Step Ups
Flying Step-ups help to strengthen the legs for one-foot takeoffs. Stand about a foot away from a stable box that is 12” high. Be sure the box can support your body weight. Step up explosively with your right leg, enough to lift your body off the box and land back on the right foot. Step back down with the left leg (the left leg does not touch the box) and repeat the exercise, starting with the left leg in front. Envision yourself with the ball and driving down the lane for a one-foot takeoff and dunk.

Use these exercises during your leg workout or after basketball practice, twice a week and you will on your way to ruling the hard-court.

Funk Roberts
Put Funk into your Dunk!

Coming soon the complete Funk Roberts 6 Week Jump Training Program including your jump training program with photos, weight training, diet, supplementation and much more guaranteed to add 2-10 inches to your vertical. Reserve your copy by emailing funkroberts@gmail.com

ADD INCHES TO YOUR VERTICAL

MOVE OF THE MONTH - THE TUCK JUMP

For over 25 years I was a former professional indoor and beach volleyball standout and jumping was my life.

As an outside hitter playing indoor volleyball, I had to spike thousands of balls past 6'8", 6'9" and even 6'11" blockers.

Playing 2-on-2 professional beach volleyball player, I continually exploded out of the sand, crushing balls straight down over an indoor height net.

Did I mention I’m only 5'10"

Jump Training is one of the most popular forms of Plyometrics. More specifically, it is a method where you combine speed and strength in the same exercise. It was a staple in my off-season training during my career, and has become even more important as I get older and my opponents get taller.

This type of training is used by athletes in almost all sports, because it works. If you are an athlete there's a very good chance that you will make tremendous gains in your athletic performance if you add plyometrics into your strength training program.


THE TUCK JUMP

The Tuck Jump is an exercise that will help with your explosive jump and increase your vertical leap. It’s great for developing explosiveness and power in the legs and glutes, both important in adding inches to your jump. Add that your core, agility and balance will be tested and you have yourself a key exercise to add to your training arsenal.

HOW IT’S DONE:

Stand in a half squat position with your hips back, knees over your toes and shoulders over the knees. Jumps as high as you can, bringing your knees to your chest at the top of the jump.

Land in a soft and controlled manner and repeat the jump. Every time you jump, picture yourself leaping over a chain linked fence or a high hurdle, don’t get caught and fall.

Perform 3 sets of 10 jumps, resting for at least 1 1/2 minutes between sets. This ensures that you perform the set at close to your maximum jump and power.

With this exercise done twice weekly, you will be on your way to adding those crucial inches to your vertical.

Reserve your copy of the Funk Roberts 6 Week Jump Training E-Book today - send your request to funkroberts@gmail.com

Funk Roberts
Don't Rush the Beat!
http://www.funkrobertsfitness.com/


Coming soon in 2009 the complete Funk Roberts 6 Week Jump Training E-Book. It includes your jump program with photos, strength training, diet and nutrition, supplementation and more, guaranteed to add 2-10 inches to your vertical.

BLOW UP YOUR LEGS AND VERTICAL

FUNK SUPER SQUATS

COMING 2009

FIVE PHYSICAL KEYS TO VOLLEYBALL SUCCESS

Back in the old days, training and discipline meant drinking light beer after a long day of competition or at the beach. But in today’s world of sports if you are not working out or eating right you will fall behind. Athletes in every sport from car racing to gymnastics practice a variety of health and fitness routines that help them stay at the top of their games.


In volleyball, there are five physical keys to proper training: power, agility, flexibility and nutrition. Through, sports-specific exercise and discipline, those skills should be developed at an early age and continue to grow with your game.


Here are five physical keys that will take your volleyball game, whether indoor or beach, to the next level and beyond.


1. POWER – Power is the ability to move strongly with speed. Plyometrics and Olympic weight lifting help improve power.

2. AGILITY - Agility is the ability to move quickly and easily. Speed drills and Plyometrics increase agility


3. FLEXIBILTY – Flexibility is the ability to move through a full rage of motions. This skill improves an athlete’s performance in a variety of volleyball situations. Passive stretching of the muscles used for volleyball and its movements, before and after activity, improves flexibility.

4. FUNCTIONAL STRENGTH – Functional strength is the body’s ability to generate force for volleyball-related skills. Plyometrics, Olympic weight lifting and supplemental resistance exercises like using kettlebells help develop functional strength.

5. NUTRITION - Nutrition is the process by which the body breaks down food to supply nutrients ad energy to maintain health and athletic performance. Eating balanced meals from the four basic food groups provide nutrition.

Funk Roberts

excerpts from Heat

FUNK'S SUPERSTARS

FUNK'S SUPERSTAR JUMP SQUATS



FUNK'S SUPERSTAR JUMP SQUATS
3 sets of 10 reps with 90 second rest in between
2 times per Week

Plyometrics or Jump Training can be a great way to supplement your training. Not only does it increase your vertical, speed and agility but it also strengthens the butt, legs and helps fight cellulite.

Many professional athletes use this type of training to help them rise above the competition. Add this routine to your leg workout and you too can have a Superstar Butt.

Funk's Five Minute Jump Training Routine
1. Super Star Jump Squats – 3 sets – 10 reps
2. Dunk Jumps or Rim Jumps – 3 sets – 10 reps
3. Step Up on a Bench– 3 sets – 10 reps

Funk Roberts
www.funkrobertsfitness.com
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