applying for sports university

[Giulia]

hi everyone!
I want to take the exam to be admitted to study sport in january.

the criteria are the following:

2400m run (this should be no problem)
3m rope climbing (as fast as possible- might be a problem, I'll train that in the gym)
20m sprint
jumping on one leg 5 times in a row, the distance of both legs will be summarized


track and field:
-shotput
-highjump
-60m hurdles

gymnastics should be no problem
for swimming I'll train the upcoming semester to improve both my tecnique and my speed
rhythmics will work as well, hopefully
soccer, handball, volleyball and basketball

so, my question is: how and what do I train best to improve my jumping and speed.... I'm not very good at sprinting and at highjump so this could be difficult for me...
I thought of jumps like we did in the crossfit session during vfw this year, as well as kettlebelltraining to improve strengh endurance...
what kind of exercises can you recommand für arm and upper body strength? (rope climbing)
pull ups, push-ups...?

so far I have swimming on monday, gymnastics on thursday and saturday... and climbing and/or mountaineering on weekends..
I thought of going for a run twice a week to improve endurance for 2400m. once like 1h, the other shorter and faster or intervalls...

any ideas? I would be grateful for all kind of exercises, tips, etc.
thank you guys!
giulia

[soniczip]

hello giulia.

first of all, good luck i'm sure you can make it.

something you could do at home is to exercise muscles groups related to the sports you need to improve. i did some research for similar reasons in the past few days, and ran into this website (registration is free), where you can select the kind of sport, and it'll tell you which exercises you can do and how: http://www.passion4profession.net

to select the sport, it's easier if you go to the sitemap, and then look under fitness community!

let me know.

also, do you remember our canoeing "race" at the lake? i loved it so much i'm going to do it here as well. next saturday i've got my first lesson.

ho appena ricordato che parli italiano, ma non ho voglia di riscrivere tutto il messaggio

ciao amica

[JP]

very interesting test!

regarding jumps you can improve fast and pretty well with just a little bit of technical work with them, so be self critical about your tech when you do them.

I only speak from my own sports point of view but squatting heavy is what makes us jump high or far - which is why for instance my long jump with a run was not much better than static broad jump

[xrodolfox]

What do you have to do for swimming?

[Giulia]

they will take your time of 100m swimming (either breaststroke or crawl) and the one you don't chose you have to demonstrate (proper technique)....
'
my crawl is very bad (I'm faster swimming breaststroke than crawling, so apparently I do something very wrong...

[xrodolfox]

Do you have to beat a certain time?

[Giulia]

hi,

yes, I do.
breststroke: 1:59:00min
crawl: 1:46:00min

I think I'll go for breaststroke and do crawl only to demonstrate the technique (I hope I can manage to get a proper technique until january)

[xrodolfox]

Those are pretty reasonable times for 100m. I'm guess your technique doesn't have to be superb.

Most people can do crawl much faster than breaststroke. If your crawl is slower, it is most likely do to poor head position, and thus sinking of the hips. You most likely kick a lot on crawl, right? Improving technique by January should be no problem with one or two 30 minute lessons from a good coach. At those speeds, there's really not much fitness needed.

[XkillerX]

high jump: join an athletics club. technique is essential. runner should be the guy to ask.

far/long jump/20 m sprint: join an olympic lifting club. if you can't , train explosive movements with whatever weights you got: cleans, hang cleans, jerks etc. i dont think bodyweight excersises will cut it with this one. check out the sprinters/long jumpers. they are loaded with muscles and huge legs.

rope climb: 1. technique: learn to use your legs to prevent yourself from falling down the rope when climbing

or

2. brute force: train fatmans, cable rows, pullups and heavy, heavy lat machine pulldowns. reverse curls might help too. dont forget to test yourself on the rope from time to time. 3m rope is roughy the equivalent of 15 pullups if you just force yourself up. Even less if you have good strength distribution. In human words: E A S Y ! ! !

[Giulia]

hi everyone!

thanks for your advice!

for the rope climbing the limit ist 17 seconds. if I want to get the maximum out of it, I'll have to do it in 3 seconds...
I think I'll go for technique, rather than for strength

do you think that kettlebell swings are explosive enough?

[XkillerX]

for the rope climbing the limit ist 17 seconds. if I want to get the maximum out of it, I'll have to do it in 3 seconds...
I think I'll go for technique, rather than for strength

if you want to climb 3 meters in 3 seconds you need lots of brute force, technique and skills. as well as thunderous explosion.

AND CHEATING!!!

Like JP said:

Win if you can;
Lose if you must;
But Always, ALWAYS CHEAT!

And in wise words of Eric Cartmanez:

You are only a cheater when you get caught. If you win, you are SAVVY!!!

SO!


What you want to do is when they tell you to get ready for the climb, discretely put tangle your leg around the rope. They will see you do this, but most of the time dont care. You need to practise this a couple of hundred times somewhere else to make sure you get it right on the spot. What you want is a sure footing, a platform you can jump up from. LITERALLY. when they say "GO!", leap from that one leg that's got a sure footing on the ropes, and in the first half second you will already be halfways when you grab the rope. Use all the strength you have in your upper body to pullyourself up as high as possible until you can relocate the same foot, or other, or both to another "platform" you can jump up from again. Another pull or two and you're on top. Three seconds flat.

I never managed to do this perfectly, but the guy who showed it to me made it seem like film special effects! You yelled "GO!" and he was already on top. He could do this several times in a row before getting tired.


Then there is the chance that you will have to climb the rope by sitting down on the floor, legs straight infront of you. No technique or luck or cheating here, just lifting heavy fucking weights so you can do it.

do you think that kettlebell swings are explosive enough?

Not if you ask me. The motion itself is radial, and it ends before the exploding phase. See, once you get it up, you should slam it into the ground to make it worth your while. See sledgehammer training or wood chopping. If you have KBs at your disposal, best check if Mike Mahler has some advice on explosiveness. But seriously, nothing beats the explosiveness that cleaning an oly barbell packs. Check this out: