By Palmer Johnson
Your 6-1 George Mason Patriots will be taking on the 3-3 Toledo Rockets out of the MAC. This will be Mason’s first true road game of the season.
Toledo is coached by Tod Kowalczyk, who’s been the head guy there since the 2010-11 season. The Rockets lost their star guard and MAC Player of the Year, Rayj Dennis, over the offseason to Baylor.
I watched the first half of Toledo’s game against Wright State, here’s what I saw.
Toledo Scouting Report (Wright State 1st Half)
On offense, a play they ran pretty often was a guard would get the ball, try to drive it inside, and if he didn’t get what he wanted, he would kick it out, and then that guy would either shoot if he’s open, or take his turn driving. They repeat this for the entire possession, and it did not seem to work too well.
Wright State went into a zone for three possessions and Toledo hit two threes. It seems like Toledo isn’t crazy talented from three, they just take extremely high-quality shots.
One of their wings, Raheim Moss, is very fast. He flew past everyone in transition and could be a monster cutter if the defense falls asleep.
On the defensive end, Toledo was denying the ball inside by having a guy on both sides two-thirds up the paint, which explains why opponents shoot such high percentage from two. You probably won’t be able to get the ball inside, but if you do, the defenders are in a tough position to try to defend you, and the offense is in a great position to score.
Wright State’s big men were somewhat bullying their guys in the post. If they got a true 1 on 1 post up, Toledo was having a super tough time stopping it. This could be one of those games where Amari Kelly quietly goes 5-7 from the field.
The Rockets’ defense is super double-heavy, but they will stop for a second. It seems like they double the ballhandler when the offense sets screens, so if you can get the ball to the screener, someone will be open. This is another explanation for why they give up such a high percentage of twos.
At some points, they would get into a full-court zone, and were causing some trouble with it. Hopefully Mason’s offense practicing against a press will help them today. I hope Tre Wood is available today, Mason could need to run a two PG lineup often like they did against Cornell.
Toledo By The Numbers
The Rockets are the 112th ranked team on KenPom, compared to Mason’s 108. They have the 57th ranked offense and 217th defense.
Toledo has somewhat of an average pace on offense, but a very fast pace on defense. I guess opponents are either scoring or turning it over early.
On offense, Mason’s opponent is shooting a blazing 40.4% from three, which is 14th, but only 24.4% of their shots are threes, which is bottom 15. This is pretty odd since this is the lowest their 3-point attempt rate has been by a decent bit since Kowalczyk took over. They still shoot pretty well from two at 52.2%, with 59% of their points coming from twos; that’s 40th in the country. If Mason can shut them down from two like they have with a lot of their opponents this season, the Patriots will be in great shape.
Toledo is hot from three pretty much everywhere except that one spot, but none of those hexagons are too big. They take their threes from wherever they end up open.
On defense, the team from Ohio is very good at forcing turnovers, with their defense producing a turnover on 23.5% of possessions, 14th in the country. They are 6th at non-steal turnover percentage, and their defensive possessions are short, meaning they aren’t shot clock violations. Wright State was chucking it out of bounds a bit, but this is kind of odd. I’m thinking this is a fluke since between 2015 and 2023, they only finished inside the top 200 once in defensive turnover percentage.
Toledo is awful at two-point defense, as their opponents are shooting 60.6% from two, which is bottom 10 in D1. 60.8% of their opponents’ points are coming from inside the arc, putting them at 13th most in the country. On top of that, they are bottom 20 in defensive effective FG% (threes are weighted).
You can pretty much see where the Toledo defenders stand in their zone. If you get it inside, you score. They defend the corners pretty well.
What does this mean for Mason?
This seems pretty obvious, but if Mason can simply not turn the ball over, they will win. Of course, it’s more complicated than that. Can they get the ball inside? Will Toledo’s aggressive defense stop them from getting the shots they want?
I think Ronny Polite will have a safe day, I’m hoping that the staff has been hammering safety with the ball in his head all week. If he can play mistake-free basketball, it will be a Ronald Polite game.
This game will be interesting to see how Okojie does against this odd defense. He either won’t be able to get inside at all or gets fouled 16 times today.
Prediction: Mason wins 71-65. Mason moves onto 7-1 and looks forward to their matchup against the SEC powerhouse Tennessee. Ronny Polite scores an efficient 20, has two or less turnovers. There’s a chance Keyshawn Hall could view this as a homecoming game, as it is probably the closest to his hometown, Cleveland, Mason will play this season. Pencil him in for 20 and 10.
All energy training will initially result in an increase in both muscle
mass and strength. It is, nonetheless, potential to regulate your strength coaching
so that your outcomes are skewed in the course of one path or the opposite.
These are coaching applications for growing your overhead press energy.
It could be exhausting to know where to begin when starting
energy coaching. There are countless workouts to work a variety of various muscles.
There are additionally security concerns and all kinds of
probably complicated gear. Both a HIIT exercise and steady state are
excellent modes to improve totally different areas of your cardio system, and most people will profit from having both of their routine.
That said, weightlifting is one of the only ways to strength train yourself.
On the other aspect of our our bodies, we now have the lunge movement pattern. This is a complementary pattern to the squat motion sample.
It additionally helps to build energy and power within the decrease
physique while offering steadiness from the anterior-focused actions of the squat
sample. You will use a combination of accelerating load and reps on your hypertrophy actions.
Multiple muscle teams are targeted in every workout,
with some slight variations relying on the coaching session. Weight is added on the finish of each
week relying upon how many reps had been achieved in the
AMRAP set for a given carry. Ivysaur is a
well-liked linear progression energy program for newbies.
They have a well-constructed training plan, a shaker stuffed with
pre-workout, fancy fitness center shoes, and a $200 lifting
belt. Two of the most straightforward changes in a program are in what number of reps you do and
train choice. We change the goal reps barely each 4 weeks and mix
and match help workout routines.
However since then, new research and hands-on experience have shown me the method to make it even higher.
Whereas it’s alright to make some small variations to accent lifts,
you ought to be strict along with your major lifts and keep the
exercise the identical for the entire 8-12 week cycle. Like any cut up,
you should stick with this plan for no less than 8 weeks if you’d like measurable results.
Nevertheless, with this one, it is important to watch how you are feeling
and take a deload or rest week as needed to make amends for recovery.
In Accordance to British Weight Lifting, if you are contemplating lifting
weights with greater than a very light load, it’s necessary to get the recommendation of a coach or skilled.
The last piece of the muscle-building puzzle is dietary supplements.
It’s a solid decide if you need to construct muscle and get stronger without overdoing it.
You can work all of your muscle groups during a exercise, doing 1 or 2 units of every exercise to start out, and working your method up to more sets
or heavier weights as the workout routines get simpler. As you build strength, you’ll
have the ability to add extra units, and in addition enhance the burden.
And fatiguing at a higher number of repetitions means you doubtless are using a
lighter weight, which is ready to make it simpler for you to control and keep appropriate type.
To take advantage of your weight training routine, begin with lighter weights till you grasp the
correct type. Then, enhance the load or resistance slowly to keep away
from damage. Be positive to work all your
muscle groups for optimum energy and fitness. In Accordance to a 2019 study,
doing a weight coaching routine thrice every week is as effective as
more frequent exercises for strength building.
So, to completely develop and strengthen your hamstrings, you need each a leg curl motion and a
deadlift-type motion in your workout plan. Subsequent,
we’re heading back to the lower body to focus on the hamstrings,
which are literally a gaggle of 4 muscles, in our full physique exercise plan. I’ll walk you through all three workouts in the full physique
workout plan, breaking down every exercise with
science-backed tips. If you want to build each major muscle with just six exercises, full body exercises are the way to go.
You also can change up the order of the exercises or the exercises
themselves.
This program is superior, but you will solely see optimal results in case
your nutrition and restoration are on point.
With that mentioned, there’s nothing distinctive about what these should look like
for this program, so that is just a good
reminder. Most athletes will select to do it from top to bottom, however you can pick and choose which moves you wish to do during which order.
I’ve colour coded the movements so that the first actions
are green or grey.
As Quickly As you may have your coaching and nutrition dialed in, these three
dietary supplements may help spherical out the plan. It
Is one of the only ways to guarantee you stimulate as many muscle fibers as attainable.
Training intensity is how onerous you’re pushing your self during a exercise,
often measured by the load on the bar or the effort exerted, and it plays an enormous role in how efficient your training is.
Each part has minor tweaks to guarantee you progress
for the length of the program. The key is finding delicate changes to maintain issues
progressing with out changing an excessive amount of.
In basic, heavier weights are better than lighter weights,
offered that you can achieve the suitable volume.
Bear In Mind that we need no less than reps per session, and I can tell you that no one must be lifting that many reps of extraordinarily heavy weights (90%+ of 1RM).
Most research research are accomplished on people that don’t have long term muscle building targets, so we have to take this suggestion with a grain of salt.
This recommendation is most probably the lowest quantity
of quantity that will yield good results. You may get noticeably stronger from one
workout to the next. Nonetheless, as time passes, gains come slower, and also
you may reach the point the place you’re no longer a beginner.
Your muscle tissue get wise to your methods, and the gains decelerate.
Males also undergo from migraines, however the
risk for ladies experiencing migraines is 3 instances greater.
Researchers nonetheless aren’t totally positive why this distinction exists, but frequent explanations are stress and hormones.
To be clear, if you are involved in group coaching and like it,
this isn’t putting this kind of training down.
See it combined with different dumbbell workout routines in our 12 week dumbbell workout plan. Subsequent up in Workout 3 of our full physique
exercise program, we’re working the chest with 3 sets
of reps of flyes to go with the urgent we’ve accomplished earlier within the week.
So an efficient swap are dumbbell step-ups on a bench or platform.
However identical to we did with walking lunges in Exercise 2 of
our full physique exercise routine, lean ahead slightly to target the glutes extra, and alternate legs every step.
Subsequent up in Workout 2 of our full body workout plan, we’re working the hamstrings with Romanian deadlifts for three units of 6-8 reps.
It’s not enough time to scroll social media, go to the
bathroom, refill your water bottle, and chat with the cute girl on the front desk.
You need not watch the clock, but sit down, take a swig of water, and go when you’re able to do
the identical weight again. A complete body exercise permits you to stay
active all through the day, which makes your mind happy.
Let us take a quick take a glance at the on and off days of the week.
As with something in life, in order to make features
and achieve your targets, you should maintain pushing and challenging yourself.
Gradual and regular wins the race, but truly, this isn’t a race.
You may wish to make up for lost time, but taking your time to construct a stable basis of power at a gradual tempo will pay
off in the long term.
Full physique workout plans are commonly really helpful for
so much of newbie lifters, but are additionally nicely
fitted to intermediate and advanced lifters. Although a smaller muscle group, the biceps
can carry some heavier weight when pushed. Incorporate a couple of curl variations
into your program, such as barbell curls, dumbbell seated curls, hammer curls or rope curls.
According to British Weight Lifting, if you are new
to weight coaching and getting started with barbells, there isn’t any precondition for the way much you can carry.
Yes, so lengthy as the 12 sets are performed close to failure, there’s enough quantity for
muscle progress. Effort is a hard thing to quantify as a result of
it is largely subjective. Come again to me when you get
someone to admit they’re sandbagging. The truth is that most individuals examine all the
boxes except effort.
The primary variables included 6 compound actions, a load equal to
8-12RM, having members perform to fatigue, and training three days a week.
Whereas some say might market themselves as “strength coaching,” lifting
the identical small dumbbells every week doesn’t implore progressive overload and is
mostly far too mild. To build muscle, you’re much better off selecting a workout
break up and sticking to it. Two out of four SR‐MAs reported a
big fat loss after aerobic training20 and HIIT,9 with a imply
impact starting from −1.three to −2.6 kg.
Make positive you’re putting in the identical effort,
and resist the urge to perform a little additional this week because
you think you should. Your body has the ability to research how a lot
stress it’s cells are beneath. When you workout very onerous, your physique
produces metabolic waste merchandise. These products must be cleared out of your
body by your circulatory system.
However, others declare it is extra about coaching close to failure with
low volume. You can even include some single-leg workouts in your weight-training program that may have the same impact.
Examples include single-leg useless lifts and Bulgarian split
squats. A full physique workout plan only has you train three days per week, which implies there are another four
days to relaxation and recuperate.
Which workout routines you embody in your program is determined by your preferences, your train information, your entry to equipment and so forth.
Your objective at first should be to study the fundamentals of correct
exercise technique and to construct muscle reminiscence. Simply since you’re older doesn’t mean you’ll find a
way to’t construct lots of muscle and strength. It simply signifies that there are specific things you need to think about
to prevent weight coaching from from making you feel
worse somewhat than better. This is a 6 day, eight week
Olympic weightlifting program originally shared
by Glenn Pendlay.
Do six partial reps the place you solely come up three-quarters
of the best way after which go back down into the subsequent
rep. Yet, the average length of a set is just about half of that time.
The following two coaching ideas will allow you to to lengthen out your time underneath rigidity.
The concept of time beneath rigidity relates to how long you retain the goal muscle group stressed
during your set. The longer you can do this, the extra trauma you’ll
cause to the muscle cell (that’s a good thing). The perfect time under rigidity for a set has been proven to be between 40 and 75 seconds.
For most people, it’s not sensible to go to the fitness
center six days per week, which is why most workout programs only prescribe coaching 3-5 days
per week. Not to say, coaching almost daily of the week will not be perfect and even essential for newbies and intermediate trainees.
And when you have an especially busy schedule, it’s not even worth
considering. For most individuals, a four-day workout program is optimal because it permits for adequate coaching
volume and frequency to see progress, while also leaving time for activities
exterior of the gym. One of probably the most generally asked questions for
resistance coaching is … what’s the best exercise cut up for gaining muscle?
Though many exercise splits exist to select from, it can be challenging to know which is greatest for you.
Before choosing which workout split to attempt, start by figuring
out variety of coaching days.
It’s essential to concentrate on security when you begin a
weight training routine. Pay close consideration to your physique and resist the
urge to push yourself too rapidly. Nevertheless, if you want to build
up muscle mass, you’ll have to do more repetitions and extra frequent exercises.
Kettlebells, which are weighted balls with handles, are one other popular option.
References:
Did arnold Schwarzenegger use steroids?