Ramblings First: I've noticed my training has been focused on the sagittal plane of movement. This is basically a plane in which forward and backward movement takes place, such as squats, deadlifts , lunges, etc. As a result, my lateral speed and kicking speeds have started to suffer. So I'm incorporating a lot of rotational and otherwise odd movement drills for the next 4 weeks. For the next 4 weeks, each workout starts with " Spiderman Crawling". This is INSANELY difficult. I could feel my lower adbominals , my hips, my spine, and my pushing muscles firing in patterns I'm unused to. I lifted this from Men's health Urbanathlon training program ; courtesy of The Crunch . I'm not doing their workout, just this movement. The workout - 01 DEC 2008: 1) Spiderman crawls: 8 :( 2) Deadlift : 205 x 8, 8, 8 3) Bodyweight Jump lunges: 20, 24 4) Skier Squat (1 & 1/2 reps): bodyweight x 5 5) Pullup : bodyweight x 5, 5, 4 6) Supported prone fly; 10s x 10, 10...