Using Weights and Training

Using Weights to increase speed and endurance in DDR or ITG:

Here is an great example of ankle weights used for training – [click image for more information]

Adjustable Ankle Weights 5 Lb Pair

Be really careful when you use ankle weights. The weight amount is adjustable, so don’t start out using the whole 5lbs. Start with one or two bars (1/4 lb.-1/2 lb.). The way this works is that your legs will get a little bit of resistance, which will give you more strength.  Do not attempt to train with these without shoes.

You want to do this resistance training on easier sets…not on 10 footers. Also, do not do this on your warm-up round. So, do your warm up songs, and after two sets, put the weights on. I would recommend that you only play songs that you know – this is to prevent any jerky motions.

This is how I would use this regiment to attack 10 footers (or any higher difficulty).

(Assuming you can not beat a 10, this would be your regimen).

Set 1

  • Warm Up (<8 for all songs)

Set 2

  • 7 and 8 feet only

Set 3

  • Put weights on [1/4 to 1/2 lb], 7 and 8 feet only

Set 4

  • Keep weights on, pick a 9 you know REALLY WELL for first song, and then 7 and 8 feet only

Set 5

  • Remove weights, choose a song you don’t know very well that are 8-9 that you can pass.

Set 6

  • 10 footer, first round.  If you pass, finish with <8 feet only.

Do this for two or three training days, then step it up to this regimen:

Set 1

  • Warm Up (<9 for all songs)

Set 2

  • 8 and 9 feet only

Set 3

  • Put weights on [1/4 to 1/2 lb], 8 and 9 feet only

Set 4

  • Keep weights on, 9 feet only

Set 5

  • Remove weights, choose 9 footers you don’t know well that you can pass.

Set 6

  • 10 footer, first round.  If you pass, finish with <9 feet only.

Note: Some people find weights to be useful, some do not.  Overall, they can be very useful if used correctly.

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