How to hit a HOT mode

[bman]

Since finally breaking the 16k mark I have had numerous requests about how I train and manage to warm up for 15k+ speed so here is what I do.

I don't have a session plan but I do start with the same warm up 3 cold spins each hand followed by 500 in first counter mode,30s rh,30s lh, speed right, speed left,60s rh, 60s lh, speed right, speed left,90s rh,30s lh, a rest for a few minutes whist stretching then I do speed runs with a 30s every 7-10 runs.

I hope this helps some people and I would like to ask every one else to post their warm up and session plans so that we can make it easier for new powerballers

[Hentie]

My best warm up is when I start with a duel 90s endurance, rest few minutes, 2 speed runs each hand, duel 30s, 2 speed runs each hand, rest a few minutes, do another duel 90s endurance and then hit those high scores!

Love this thread!

[leg51]

At the time to get to be "hot", I started by 30s on each hand without forcing (12k) and a speed of each hand. 90s after one of each hand by forcing a little more. And then after the session of speed metal and 250Hz. after a minute with 20/30 mix of 30s and 90s "I was hot for a good session .... see if I can do the same thing to my recovery.

[tburke]

My hot mode tips:

0. First of all I'm not a big fan of cold spins. In the beginning of a workout I have always spinned the ball a couple of minutes while switching hands. Nowadays I'm also switching spinning direction.
1. When I first surpassed 15k I did hard two handed 30s grip runs. (I think this is essential not only for warming up but also to wear in the ball. But don't do with metal...it breaks the support ring)
2. UPC (30s run, 1min rest, 60s run, 1 min rest, 90s run, 1min rest and finally a speed run) is the best workout there is imho. It's very good to gain more speed and usually after taking a couple of minutes rest post upc I will do the fastest runs in my sessions. But if you do it too hard the sessions doesn't last very long.
3. I have also found out that two handed upc with raptor (30s run left handed, then right handed, 60s same, 90s same, and speed runs with both hands - no rest between any runs) is very good for warmup.
4. After reading Ben's tips I have also used it for warming up with metal. 30s run, speed run, 60s run, speed run, 90s run, speed run. And after that 90s I usually make the best scores in that session.

In the end it's very important to do long and hard runs to get the hands really warmed up and ready for some high speed action.

I hope this helps... This thread rules!

[LTLFTC]

Onw handed 90s warm up, nothing hard core just 15kish, then 5 speed runs each hand alternating, then a 30s/ or 90s gripper, then 5 speed runs per hand, repeat, usually peak around 4th or 5th set, usually 1st or 2nd run after a hardcore 90s. Wait about a minute between runs

[Mika Mäkinen]

When i concentrated to speedruns last winter i used to do this to get into hot mode:

10min (~9-10k speed) warm up with plastic, including three different arm postions and both spin directions (30s/hand).
Then few speedruns after that, usually not very good scores here.
After that 30s endurance with both hands. 2-3min rest and five speedruns.
Then 90s endurance and resting again few minutes and five speedruns again.
Again 30s endurance, after resting i were most of the time on hot mode.
This took about 45min and my hot mode lasted about 10-15 mins, sometimes longer.

Long heavy metal endurances it takes about 10minutes to get mode on, then it feels like the ball is spinning on it self and you don't have to do anything.

[Nick the Greek]

My speeds are pretty low compared to you guys,but ill post my mode:

I start with a dual metal and plastic(metal to my right hand which is weaker) and the faulty plastic to my left.both in first counter mode until i reach 300,spinning around 4k .
Then instantly 30's metal with both hands,1 min rest,30's metal right hand,30's metal left hand (all grip),then 3-5 minutes of metal endurance(until i kind of feel burn in my muscles).
2 minutes rest.
5 90's of both hands with half a minute break between.
2 minutes rest.

That is an average session i follow each time.

[NSD Puller]

My hot mode tips:

0. First of all I'm not a big fan of cold spins. In the beginning of a workout I have always spinned the ball a couple of minutes while switching hands. Nowadays I'm also switching spinning direction.
1. When I first surpassed 15k I did hard two handed 30s grip runs. (I think this is essential not only for warming up but also to wear in the ball. But don't do with metal...it breaks the support ring)
2. UPC (30s run, 1min rest, 60s run, 1 min rest, 90s run, 1min rest and finally a speed run) is the best workout there is imho. It's very good to gain more speed and usually after taking a couple of minutes rest post upc I will do the fastest runs in my sessions. But if you do it too hard the sessions doesn't last very long.
3. I have also found out that two handed upc with raptor (30s run left handed, then right handed, 60s same, 90s same, and speed runs with both hands - no rest between any runs) is very good for warmup.
4. After reading Ben's tips I have also used it for warming up with metal. 30s run, speed run, 60s run, speed run, 90s run, speed run. And after that 90s I usually make the best scores in that session.

In the end it's very important to do long and hard runs to get the hands really warmed up and ready for some high speed action.

I hope this helps... This thread rules!

Great post... 2012 I'm focused on NSD!!!!!!!!!!!!!!!!!!!!!!!!!!!