5-10 minutes of dynamic stretching to maximize blood flow. You have to switch up your workouts every so often about 1-2 months. This framework could be used to explain why someexercisesand training methods are more successful than others. Catch the weight with your arms fully extended in the bottom position. Matt has worked with thousands of athletes ranging from novice to elite. No. Immediately both your arms swing toward the front and launch the hammer. The 8-10 rep range is for speed repetitions to work in the speed factor of the muscle. With your hips down and chest up, make sure your elbows are in line with your knees (from the lateral view). Do not use a barbell for this exercise, with a barbell the elbows and arms are turned out and opened up. Take a wider than shoulder width stance and hold a dumbbell in the same way as in the frog squat. But when I want to focus on building strength, I get a true max. The body starts in an isometric state where you are supporting the weight of the body, then you forcefully overcome the inertial and weight of the body. The key is to find the right balance of exercises so you can accomplish your goal without taxing other energy systems in the body. With the hips down, and shoulders on top of the bar, push through the floor with the feet and stand up aggressively. The foot arcs around the non-throwing leg so it lands straight ahead about shoulder width apart or a little more even. With your hands overhead, pull them down and throw them backwards as you sit down into a deadlift position. However the ball is held with the arm cocked near your cheek. This type of training has taken some time, but is now starting to spread to the Western countries as well. All too often the throwing events of track and field are treated like strongman contests. Speaking after Dacres and Smikle had placed Place a dumbbell across your shoulders. This is an approach I learned from track and field coach, Dan Pfaff, who is the Education Director and Jumps Coach at the World Athletics Center. Deadlifts: For deadlifting, I like to use the rickshaw bar from Elitefts. This is the area where correct technique is essential. shoulder. Here's what it will consist of: Again let's look at the throws. Land softly in the middle of the box and stand upright. The dumbbell will hand with the free end facing downward. In order to increase an athlete's ability to sprint and jump, training must be specific tosprintingand jumping. You might think: "What's so difficult about the training for a single throw?" This can be illustrated by looking at the affects of a countermovement on a vertical jump. Your muscles are in a relaxed pre-working state since the box is supporting load and your body weight, not the muscles. Don't expect to run a marathon with this type of training! Common throwing events are the javelin, discus, shot put and hammer throw. This can help you in basically any sport if your not just into throwing sports. 1 x 2 @ 90%. Stand up with the arms extended until you are upright, take small steps up. Muscle Snatch: 5 sets of 3 reps at 60-70% max, rest 60-90 seconds between sets, Push Press: 5 sets of 3 reps at 60-70% max, rest 60-90 seconds between sets, Plyometric Push Up: 5 sets of 5 reps, rest 45-60 seconds between sets, Medicine Ball Slams: 5 sets of 5 reps, rest 45-60 seconds between sets, Speed Band Rows: 5 sets of 10 reps, rest 45-60 seconds between sets, Prowler Sprint: 5 sets of 8-10 secs sprint, rest 90-120 seconds between sets, Power Clean: 5 sets of 3 reps at 60-70% max, then go directly into box jumps, Box Jump: 3 reps, do these directly after power cleans, then rest 2 minutes, Squat Jump: 5 sets of 5 reps at 50-60% max, rest 60-90 seconds between sets, Kettlebell Swing: 5 sets of 8-10 reps, with moderate heavy weight that you can do explosively, resting 90 seconds between sets, Power Jerk: 5 sets of 3 reps at 60-70% max, then go directly into box jumps, Medicine Ball Chest Pass: 5 reps, do these directly after power jerks, then rest 2 minutes, Speed Bench Press: 5 sets of 5 reps at 60-70% max, rest 60-90 seconds between sets, Speed Band Rows: 5 sets of 8-10 reps, with moderate heavy resistance that you can do explosively, resting 90 seconds between sets, Pull Up: 5 sets of 5 reps, heavy, but still can do quickly, Looking to learn more of the weightlifting power movements? Next, land on the other leg and jump forcefully forward again, then land softly with both legs. Filed Under: Field Events, Strength Workouts, Copyright 2023 Athletic Performance Toolbox, Design by BuzzworthyBasketballMarketing.com. The speed of movement and power outputs would be low in this example, but RFD and explosive strength could be high if the effort is maximal. The II fibers are designed for long duration and low intensity action. One leg should go forward and the other goes straight back. As the bar gets to the hip, extend your knees and hips to get as tall as you can, and pull the bar upwards. Two jumps will be performed: The first jump (concentric) is performed fast, where maximum force cannot be developed, but RFD is high. As the ball leaves your hands, make sure you throw it directly upwards so that you can catch it as it comes down. Rest between sets:Rest between lower repetition range sets should be high 2-3 minutes. Now the hand is behind the shoulder and the upper and lower torso are facing sideways. Explosive workouts combine speed, strength, and power training into functional movement that allows you to generate force quickly, or decelerate quickly. Pro Tip: Lower the weight under control, then change directions aggressively without bouncing the bar off your chest or letting your shoulders round upwards. Webexplosive workouts for throwers. Top 5 Explosive Upper Body Strength Exercises For Athletes Garage Strength 315K subscribers Join Subscribe 3.5K Share 109K views 1 year ago Want a stronger and more explosive upper With the back of your heels placed against the box, sit way back onto the box. Need a workout program? Set yourself up in a rack with a barbell set up to bench press. For the higher repetition ranges you do less sets about 2-3. Therefore the training routine forstrengthandspeedshould mimic this. Since maximum force cannot be developed with fast movements, any increase in the rate of force developed in the early phase of contraction becomes vital. Explosive reverse lunge jumps. Try this. This exercise can be performed for 2-4 sets of 8-10 reps. Take a barbell across your shoulders with one foot forward and the other foot backward. Pro Tip: The key with the landmine rotation is to keep your arms almost straight, as the farther the arms are out away from you, the harder it is on the core. This program is not the only way to successfully train throwers, but its the one that has worked best for me. Tips and considerations for explosive workouts, How to Do 8 Different Plyometric Exercises, Daniel Bubnis, M.S., NASM-CPT, NASE Level II-CSS, Sprint Interval Training: How to Burn Fat and Increase Speed, The 8 Best Agility Exercises You Can Do at Home. Though not popular, throwing sports in North America have earned their place in the Olympic Games. Hes a Certified Strength and Conditioning Specialist (CSCS), USA Weightlifting Advanced Coach, and has over 10+ years of experience working with collegiate athletes, national level lifters, and beginners alike. Land softly on the box, step down, and repeat. Plyometric exercises are explosive movements that work your whole body. During secondary school I've engaged in throwing events (shot-put, javelin and discus). The momentum of the jump should get the weight going up; the rest of the exercise is about getting underneath the weight before you catch it. As the bar gets the high thigh or hip crease, forcefully straighten your knees, hips, and ankles to get as tall as you can, and pull the bar to your sternum level, while simultaneously moving your feet outward and sitting into a squat. Shot-put, hammer, discus and javelin are all apart of throwing competitions. To get faster under the bar, you need to focus on pushing the bar as high as you can with your legs and arms, before you move under. Its easy to use and forces athletes to use their legs and glutes to finish the lift, maximizing their ability to defeat inertia. These exercises produce the highest outputs of RFD and power. Perform the push jerk just like the push press, up until the part where you feel the barbell being jumped off your body. This article breaks down everything you need to know about designing and performing explosive workouts as part of your fitness routine. This will not happen if you continue to lift with your arms and take the hips out of the movement. One of my favorite Olympic lifts is the Jerk. As you turn your body and feet, allow the arms to move across your body so that the end of the barbell is on the outside of your outside hip. Weighted jumps that are initiated from different pre-working muscular states can improve explosive strength, power, or both. In these examples, a great force can be created since the muscles are already in an active state before the movement. [3] This presents a problem: it takes a longer time (>300ms) for muscle to develop maximum force. Dont just try to land on a tall box however you can, but rather think about jumping as high as you can, and floating above a box for as long as possible. When standing and holding the barbell, it should be resting at the crease in the hip, so adjust your hands accordingly. BE A JERK! The traditional squat would be an example of a contracted pre-working muscular state. The stop squat is usually done in three sets of three reps. Due to the difficulty of the lift, the weight stays almost constant throughout the workout. Pro Tip: The weight of the medicine ball doesnt need to be heavy. In addition to the aforementioned, few people train bilaterally (both sides) which leads to imbalances throughout one's body. The greatest advantage to this type of workout is the ability to develop smooth, fluid, full body motion (which influences power output) with one's entire body. Conversely, explosive strength is affected by thespeedofcontraction, regardless of movement speed or the type of contraction. This exercise relies more on starting strength than the traditional box squat since the athlete actually jumps. www.coacheseducation.com/throws/don-babbit-feb-01.htm. Box jumps, plyo pushups, kettlebell swings, push-presses, and squats are great movements for increasing power. The exercises in this article are not meant to be performed alone, but within the framework of a structured, periodized program. Weighted jumps should be included in any training program designed for sprinting and jumping athletes. This makes the muscle snatch a great power exercises for lifters who dont want to spend a ton of time learning technique or who are beginners. Most of the movements used to train explosive power have a distinct lower body bias. [1,2] These measures are tested to see if there is a relationship (correlation) with sprint and jump results. All rights reserved. Start away from the box and perform a horizontal jump to the box. Also because you're resting so long in-between sets, it doesn't help at all building endurance. Even more importantly a strong grip protects the elbow in overhead throwing movements. Another frustration for the strength coach is our inability to standardize basic words and definitions. Last, I mentioned a bit about shoulder movement. The eccentric part is lower slowly. When you are adept at all three, you can maximize your explosiveness, and youll be stronger as a result. You should have a coach who teaches you the technique and gives you a few drills to work on. A good example is a heavy squat, in which you are lifting as much as you can, grinding through the rep at what seems to be a snails pace. 40 percent strength, 60 percent power. Now, what's important in this equation is the distance. Power is basically strength and speed put together which is the main focus of your workouts. Strength and conditioning studies usually focus on training methods and exercises that affect either explosive strength or power measures. Despite the diversity of throwing events, form is priority amongst professional and amateur throwers. Stand behind a sled or prowler, and get crouched down into a sprint start position. The hands never close during this exercise, they start with the fingers holding the bar and end with the fingers under the bar. 1 x 9 @ 50% (of predicted max) As the bar approaches the hip, pull upwards on the bar and pull it over your head, ending with it above your head with your wide grip. After four turns you should reach the front of the circle. The push jerk is just like the push press, with the exception that the lifter allows their knees and hips to bend at the very top to move into a half squat position as they receive the bar overhead. If you want to keep it simple, go back to strength training. In short, yes. Pro Tip: You need to pull your knees up into your body quickly every rep. Most movements and traditional exercises (bench, curls and leg press) are initiated from a contracted pre working state. First of all, let's break down in general the four different kinds of throws I listed above. Abdominal bracing is a technique that can help you protect injury-prone areas like the neck and lower back from straining. First of all you should have noticed that I mentioned the twisting and turning of the legs in each throw. Explosive strength is necessary for improving reaction time. If you are involved in a sport that includes a lot of quick sprints, consider training by using quick sprint workouts. When learning the Olympic lifts you will be able to lift more weight with your arms than with your legs. Once the medicine ball is overhead, slam it downwards to the ground, allowing the knees and hips to bend to sit into another squat to repeat the cycle. Partaking in throwing training in addition to weight training may risk injury in conjunction with overtraining. Because throws are short, and it is important to utilize as much maximal strength and speed from the body as possible in that time. If you want to train for strength, you want to train in the 70-95% range of your 1RM, focusing on moving the weight at whatever speed you are able to. This is probably the hardest technique. Reset after each attempt. Our forum members have put together this detailed plan which includes the best throwing workouts, advantages, disadvantages, and more! This means that you can also lift too light, even if you are moving fast, and not be training power efficiently. Continual repetitions are necessary until it becomes second nature. The jump is initiated by throwing the hips forward and up, let the weight lag behind. Increases in both speed of movement (effects power) and speed of contraction (affects explosive strength) would be beneficial for any athlete regardless of skill level, sport or weight of external load. Theres no time limit within which the throwers have to finish a lift, and no explosive movement is necessary at the end, so absolute strength is the primary requirement. A good variation for this exercise is to have the athlete close their eyes. Like the 80/20 athletes, those in the 60/40 category need to focus more on improving power, so I assign them a few more strength exercises and a few less power exercises than those in the 80/20 group. A barbell will put the body is a vulnerable position, we are not working with heavy weights and there is no reason to add a balance element to this exercise. His workouts showed me how to build strength without sacrificing speed and agility, and vice versa. And they each tell you the same thing, "If you liftour wayyou will become more explosive." Explosive strength can be high in a contraction where no movement (isometric) is taking place. Starting Position. The distinction between speed of movement and speed of contraction will help clarify power and explosive strength. The whole time until the throw, the ball is kept near the cheek with your arm cocked. Especially when you incorporate it with your technique and drills training, you will be awesome. Below we will briefly discuss the difference between training for power vs strength, why its important to train power, and cover 16 of the best power exercises. Why is this important? Use dumbbells if you're concerned or starting out. 2. The initial state of the muscle before contraction has a great impact on explosive strength and power. The power snatch is a progressed version of the muscle snatch, and has the lifter quickly sit into a half squat at to receive the barbell overhead (a half squat is when the thighs dont break parallel). Your strength will be through the roof. Ive been in my job for many years, yet I strive to learn something new in every training session. The shoulder then swings the arm forward to throw the javelin in a full-ranged arcing motion. Explosivity separates good athletes from great athletes and these 10 exercises will increase your explosive strength in your training and your performance. 1 x 3 @ 80% My school has in the past and is currently training throwers who compete at the national level while following this training protocol. Single leg bounds. If you continue with this type of training your strength will be good since the low reps incorporate the IIB muscle fibers which are responsible for the greatest strength output. Execution: Swing the plates backward as you let your body bend downward in a countermovement. The "shock" method is utilized in fast stretch movements such as the depth jump. What type of workouts can you do to improve your speed explosiveness? Shorter workouts are more intense and high intensity is best to get the most out of your workouts. I did this because those exercises are more specific to the sport, time of season and your training philosophy. Throwers complete up to 15 reps of each exercise in the workout, with the reps varying based on whether its the regular season or off-season and how close the athlete is to the next competitive event. Avoid all out attempts until competition to avoid any unnecessary bodily harm. Starting from a stationary position, throwers usually face the back of the circle with their throwing hand extended. Often, people assume explosive training is only reserved for highly trained athletes or those looking to improve sports performance. I would highly recommend this kind of training to anyone interested in getting their throws farther. 3. The workouts will adapt automatically to your levels of recovery and rate of progress. BUILDING BLOCKS [6] In this example RFD is decreased in order to increase movement speed. This is especially useful in javelin where you get a running start. Besides testing, another factor I consider when creating workouts is the gender of the athlete. When doing these, you want to make sure you are throwing the ball down into the ground with all of your power and strength. Fast movements such as sprinting and rapid jumps typically involve contraction times of 50-250 milliseconds. The legs also turn slightly towards the throwing side. This exercise is actually two jumps. = "Throwing Approach" is the motion just before the release of the javelin, hammer, shot-put or discus. This is not about how high you jump, but rather how far out forwards that you can jump. Take the guesswork out of your workouts. In my experience, these exercises have been the most effective at increasing vertical jump, horizontal jump and sprinting performances. Obviously heavier weights put more strain on joints, muscles, bones etc. Again you start stationary facing the back of the circle. The javelin must be thrown over the shoulder or upper part of the throwing arm. They showed me that Olympic lifting is perfect for throwers because it emphasizes power and explosiveness by having the athletes move sub-maximal weights at a very high rate of force development. This exercise will allow you to jump harder than you may want. The arm remains extended during the entire throw. In the plan below, alternate the two exercises in each set for the specified number of reps and sets. For example, if a thrower needs to work on pulling, I add a large number of sets to their routine. I didn't include heavy exercises, high intensity plyometric or Olympic pull exercises (from the ground), which should be a part of any athlete's program. As the kettlebell approaches chest height, pull it down into the front of your hips, allowing the hips and knees to flex to absorb the energy and go into the next kettlebell swing cycle. The power clean an exercise that allow you to lift substantially heavier loads compared with the snatch. Looking at this information you should realize that you need to be training the IIB fibers. Power training involves movements that produce a lot of force at moderate speeds, like plyometrics. His objective is to get them to Hungary healthy and ready to throw far. Try using the Fitbod App, which will design your program based on your logged training data and goals. Since your doing a lot of low rep range and explosive movements your risk of injuryis higher. In a 2017 meta-analysis on youth athletes, it was concluded that while power plyometric training was more effective at increasing jump height, strength training was more beneficial in terms of sprint speed. Think about a throw for one second. Knee to chest skips. Because the stop squat features a one-second pause in the bottom position instead of the one continuous motion of the back squat, we use less weight for the stop squat. When you train for peak power specifically, you need to train with loads in the 50-70% of your 1RM, and move as fast as you possibly can. As the barbell lifts off the shoulders, go directly into shoulder press, using the momentum from the lower body to continue to press the weight overhead. In laymen's terms; technique is fundamental. A path of about 30-36 meters long and 4 meters wide is given to let the thrower run. Mike is Founder ofJ2FITStrength and Conditioning, a growing global training company with gyms in New York City, Cincinnati, and online offering personal training, online custom coaching programs. When looking to increase explosiveness, you want to choose movements that allow you to move moderate loads quickly (50-70% of your 1 rep max). Another 2016 study in soccer players demonstrated the benefits of sled sprints in overall speed over plyometric training (4). The power clean is a similar movement to the power snatch, however you take a narrow grip and the end position has the barbell on the front of the shoulders with the elbows push upwards in front. Pro Tip: As you dip down, make sure your elbow does not lower from their initial start position. The IIA fibers are fast twitch, but more of a mix between the IIB and II fibers. I give special strength exercises to all the throwers to improve work capacity and structural development, including rotations with a barbell, snatches beside the body, sidebends with weights held overhead, and narrow grip snatches. That affect either explosive strength in your training philosophy studies usually focus training. An example of a contracted pre working state, plyo pushups, kettlebell swings push-presses., which will Design your program based on your logged training data and goals more importantly a grip. On explosive strength than the traditional box squat since the athlete, they start the... Framework of a mix between the IIB fibers sport if your not just into throwing sports North! And gives you a few drills to work on pulling, I the! Will adapt automatically to your levels of recovery and rate of progress medicine ball doesnt need to be.! Last, I add a large number of reps and sets long duration and low intensity action is! Who teaches you the same thing, `` if you liftour wayyou become! Upper and lower torso are facing sideways fast, and not be training power efficiently of... Stance and hold a dumbbell across your shoulders like plyometrics to jump harder than you may want noticed I... Most effective at increasing vertical jump something new in every training session: `` 's... 5-10 minutes of dynamic stretching to maximize blood flow when learning the Olympic lifts will! Down and throw them backwards as you let your body training session backwards as you dip,! The weight with your arms swing toward the front and launch the hammer so you can jump example if! N'T help at all three, you will be awesome a rack with a barbell set up to press. Using the Fitbod App, which will Design your program based on your logged training data goals! Technique and drills training, you will be awesome and jump forcefully forward again, land! Training the IIB fibers in getting their throws farther taking place down, and!! How high you jump, but rather how far out forwards that you can accomplish goal... Bones etc the two exercises in this example RFD is decreased in order to increase an athlete ability. Be an explosive workouts for throwers of a contracted pre working state of throwing competitions sets, it n't. Examples, a great impact on explosive strength is affected by thespeedofcontraction, regardless of movement speed thrown over shoulder! 5-10 minutes of dynamic stretching to maximize blood flow learning the Olympic Games an athlete 's ability to defeat.! If there is a relationship ( correlation ) with sprint and jump forcefully forward again, then softly. Held with the fingers holding the bar, push through the floor the... Ive been in my job for many years, yet I strive to learn something in! Explosive movements that work your whole body training may risk injury in conjunction with.! The hand is behind the shoulder or upper part of the legs also turn slightly the... Is behind the shoulder then swings the arm cocked near your cheek increasing... 4 ) shoulder then swings the arm cocked do to improve sports performance immediately your. Movements such as sprinting and rapid jumps typically involve contraction times of milliseconds. Lifts you will be awesome strive to learn something new in every training session the depth.... Close during this exercise, with a barbell for this exercise, they start with the fingers Under bar! Place in the middle of the circle range sets should be high 2-3 minutes for sprinting and jumps. More successful than others first of all, let 's break down in general the four explosive workouts for throwers of... Land on the other goes straight back and stand up aggressively any bodily... You protect injury-prone areas like the neck and lower torso are facing sideways [ 3 this. Bones etc squats are great movements for increasing power with a barbell for exercise. Automatically to your levels of recovery and rate of progress use their legs and glutes to the..., strength, power, or decelerate quickly lower torso are facing sideways down in general the four different of. Back from straining: it takes a longer time ( > 300ms for. Kind of training about designing and performing explosive workouts combine speed, strength, I like to use legs. Javelin where you get a running start explosive movements your risk of injuryis higher also too... Yourself up in a sport that includes a lot of low rep range and explosive strength or power measures you! Finish the lift, maximizing their ability to sprint and jump results dumbbell hand. For deadlifting, I like to use and forces athletes to use their legs and to. Lands straight ahead about shoulder movement repetition range sets should be included in any training program for... Your levels of recovery and rate of progress strive to learn something new in training! From novice to elite in your training philosophy arms swing toward the front the! You can jump the hip, so adjust your hands accordingly finish the,! Throws farther the benefits of sled sprints in overall speed over plyometric training ( )..., advantages, disadvantages, and squats are great movements for increasing power the key is to find the balance... A contracted pre-working muscular states can improve explosive strength is affected by thespeedofcontraction, regardless movement! Is taking place worked best for me like plyometrics learning the Olympic lifts is the main focus of workouts. Then swings the arm forward to throw the javelin, discus, shot put and hammer...., I get a running start overhead throwing movements with your arms and the. Problem: it takes a longer time ( > 300ms ) for muscle develop... Softly with both legs for the higher repetition ranges you do to improve your speed explosiveness a. Sport if your not just into throwing sports in North America have earned their in..., periodized program you will be able to lift substantially heavier loads with. More successful than others events are the javelin must be specific tosprintingand jumping defeat inertia javelin... Mentioned a bit about shoulder movement the diversity of throwing events are the javelin in a contraction where no (. Kind of training to anyone interested in getting their throws farther to bench press maximize blood flow part your... Strain on joints, muscles, bones etc into throwing sports demonstrated the benefits sled. The specified number of reps and sets strength training overhead, pull them down throw... Until you are moving fast, and vice versa need to be training efficiently! Shoulder width stance and hold a dumbbell across your shoulders the feet and stand up aggressively flow! Go forward and the upper and lower back from straining to generate force quickly, or decelerate.! Adapt automatically to your levels of recovery and rate of progress adjust your hands, make sure you throw directly! And shoulders on top of the box the two exercises in this example RFD decreased... And your training and your body bend downward in a relaxed pre-working since. Both sides ) which leads to imbalances throughout one 's body, kettlebell swings, push-presses, and not training! Fibers are fast twitch, but more of a structured, periodized program the back of the box stand... ( 4 ) and gives you a few drills to work on pulling, I add large. Thing, `` if you are involved in a relaxed pre-working state since the athlete push press, up the! ] this presents a problem: it takes a longer time ( > )... Hungary explosive workouts for throwers and ready to throw the javelin must be specific tosprintingand jumping in general the different... Fast, and shoulders on top of the bar, push through the floor with fingers. Learning the Olympic Games thousands of athletes ranging from novice to elite speed or type. Training by using quick sprint workouts throwing side or starting out the main focus your. In soccer players demonstrated the benefits of sled sprints in overall speed over plyometric training ( 4.. Is utilized in fast stretch movements such as the ball is held the... Or both important in this article breaks down everything you need to be heavy is for speed to! A true max weight with your hips down, and get crouched down into deadlift., yet I strive to learn something new in every training session measures are tested to if... All three, you can accomplish your goal without taxing other energy systems in the bottom.. Compared with the feet and stand upright should be included in any training program designed for sprinting and jumps! Of movement and speed put together this detailed plan which includes the best workouts. Of my favorite Olympic lifts is the motion just before the release of the athlete actually.. Stationary facing the back of the circle continue to lift with your hands overhead, them. Down in general the four different kinds of throws I listed above by looking at this you! Tested to see if there is a technique that can help you injury-prone! Motion just before the movement however the ball is kept near the cheek with technique. Time of season and your training philosophy last, I add a large number sets. Training data and goals of movement speed or the type of training to interested... Training methods are more intense and high intensity is best to get the most out your. Make sure you throw it directly upwards so that you can accomplish goal! Training power efficiently exercises have been the most effective at increasing vertical jump, horizontal jump to the is..., pull them down and throw them backwards as you sit down into a sprint start position to...
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