Higher Jumps Vertical Jump Training Resistance Bands
Speaker 1: Today we've got a bit of a jumpchallenge. I'm going to show you a little bit of a workout here. It's going to add alittle bit of an endurance portion of it as well as vertical leap. Grab you a nice boxthat's a little challenging for yourself, get your bands on and then lay out a benchor anything that you're going to jump over, it's going to be a barrier. So make it a littlebit challenging, but make sure that you can get over and back. Let me show you real quickand then we'll run through a set. So I got my box height here, make sure you got yourbands on. Let me just tell you when you're wearing the bands and you're working on yourvertical leap you want to make sure that you
control your knees. Don't let them controlyou. A lot of benefits, we've talked about this in hundreds of other tutorials I've postedfor you, but you got to make sure that when you're wearing the bands when you land workagainst the resistance and you're going to build your hips so quick, but if you let themcontrol you or you're not strong enough to do these types of things without the bandson, you probably want to start doing these types of exercises without the bands first.So let's jump into it here. Get your box height a little bit challenging. We're going to goless reps, but I'm going to show you both exercises. Get a good arm sweep on top ofthe box. Soft landings, you either hop back
or just step off, whatever you feel comfortablewith. The most important thing is you get up, get down, get up, get down. It's not afast pace, we're going for height. Nice soft landings. The second part of the exercisewould be speed, but under control. We're going to go over, all about getting your knees up.Let's jump into the workout. We're going to go 8 max jump heights and gofor a 15 second burst right after that for speed. Let's go and get started. 8 reps righthere. That's one, two, three. Make sure that you're landing neutral like that. Don't letyour feet come together, stay under control. I think I got two more. The last one. good. Now we got about 15 secondburst here for speed. Try to get up, get around,
get back over. Readyé Good. Make sure youget your knees up on those. If you start getting dizzy, I got a little bit dizzy there at theend, take your time, maybe don't spin around so fast. Catch your breath, that's a littlebit of endurance. Run through that, three or four sets and push yourself hard.
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How to Weld a Lap Joint Kevin Caron
(Text on screen): How to Weld a Lap Joint, Kevin Caron, kevincaron The Voice: Hey, Kevin. What are you doingé Kevin Caron: Well, I got an email the other day. A guy wanted to know more about lap joints. No, not the place you go where the girls are. Welding. So, I thought, well, let's talk about lap joints a little. Come here. Let me show you. Now, how'd you get up thereé I didn't know your tripod went that tall. Anyway, so here's some eighthinch plate that I pulled out of the scrap bucket. And, now this would be a butt joint. (That's a different tutorial altogether.)
This is a lap joint, where one piece overlaps the other. Good rule of thumb to remember is, twice the thickness of your metal in for your overlap. So, I've got eighthinch plate. So I want to come in a minimum of a quarterinch. Which, I already drew my line on there, so I've got something to line up to. And then I can just come over to my table. This is just a little piece of scrap that I cut to go underneath the edge. It's eighthinch also, so now everything is more or less flat. And I can get my clamps on. The Voice: So, you're putting the clamps on the top pieceé Kevin Caron: I'm putting it on the top piece because I've got that little shim underneath it. So, that'll keep the top piece flat.
That'll push down on the bottom piece. And now everything is grounded to the table and I've got my welder grounded to the table. So now I've got a complete circuit, so now I can just go ahead and weld. So, let me get my helmet, and you get yours, and we'll spark it up. OK; so, we've got the Miller 200 sine wave set up over there for stick welding. And you see this is 6013 rod. Eighthinch diameter. To go with the eighthinch plate that I'm welding down here. So I should get a real nice fillet running right down like that. So, I've got the welder set up. Got my helmet. You got yoursé The Voice: Yep.
Kevin Caron: OK. Let's see what we got. (welding) So, with your chipping hammer and some eye protection, hey. . . It fell off all by itself. That's the slag. This is the flux that's on the metal rod, and the flux turns into slag when you weld. It covers the weld while it's still molten and then when the weld cools, you chip this off or sometimes it just falls off like this piece did. And there's a weld underneath. Now, this is a; this is called a singlefillet weld. It's OK for, like, general purpose.
It's not very strong for loads that would come from the front in. If this was on the outside and something hit it, it wouldn't be a very strong weld. From the back side, it would. (Stronger.) This is a singlefillet. You flip it over, you weld the other side, now it's a doublefillet. And that's a lap joint. Pretty easy. Pretty quick. Pretty simple. So, here it is off the table. Come here; take a look. Nice looking weld. Decent penetration on both sides.
Little discoloration to the back where the heat was starting to come through. A decent weld, I think. It would probably stand up to a weld test. Next time, we'll talk about butt joints. I'll see you all later. (Text on screen): Subscribe to See More Tutorials! See and hear more at KevinCaron .