Agility Is Amazing

Now as usual, I will start with a sentence trying to get you all less mad at me for not blogging for a while by using some sort of excuse. Now I do have an excuse, but to be real, let's just say that I dropped the ball in this case. Now stop all your trash talk about my amatuer blogging, and get to reading my info.

I a,m going to spread the light upon agility and all of its beneficial characteristics. So lets get our eye pump on....BRO!

Agility: The power to move quickly and powerfully; nimbleness.

So what eaxactly does this mean in the world of fitness? Well to put it simply, everything! The way I see agility, it is the ability to use your power effectively by being able to execute the movement with precision. For example, power cleans, snatches, dead lifts. All these movements are high power movements that cn only be completed at heavy weight when you can quickly administer all your power in the exact way necessary.

Out of the realm of lifting and into the world of sports, it is almost more apparent. Sure someone can have great amounts of speed, but what happens when you ask them to quickly change direction? Well it usually isn't a very pretty sight. Why is this? They cannot quicly and effectively apply their power to a new direction. So the more agile you are, the better able you can change directions while in a full sprint because you can easily and quickly apply your strength in an efficient way to turn your body.

Now you all probably wondering how one can go about improving their agility. Well it's not a simple thing. It is one of  those things where practice is the only way. So some great measures that can be taken to increase one's agility include speed ladder workouts, stepping exercises, warm-up plyometrics, T drills, shuttle runs, dot drills, and square cross sprints. All these exercises are for agility outside of the lifting world, but inside the lifting world, the best way is to practice the movement that you wish to increase your agility at. So if you need help on your snatch, drop the weight, practice the movement and speed it up as you get better. Ifneed be, break the compound movement down into simple movements and practice those individually.

Workout

3x(15,15,15)-superset each two workouts

Machine Flyes (Triple Drop)

Flat Bench Press
Flat Cable Flyes

Incline Bench Press
Incline Cable Flyes

Decline Bench Press
Decline Cable Flyes


Abs

2x(20,20) non-stop superset

Ball Crunches
Concentration Crunches


CrossFit

20 Minute AMRAP

5 KBS  1.5 pood (53 lbs)
10 Pushups
15 Air Squats

Result: 17 rds. + 10