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Performance Area => Article & Video Discussion => Topic started by: adarqui on June 02, 2009, 12:41:48 am
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Questions/Comments/Discuss.
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Research I have seen has suggested non-fatigue inducing compound movements near 90% 1RM to produce a short term potentiation effect vs. you & kellyb's recommendation of a high intensity set + full recovery wait time. Have you attempted to correlate the difference in power output between your version and a shorter more 'conventional' potentiation method?
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Research I have seen has suggested non-fatigue inducing compound movements near 90% 1RM to produce a short term potentiation effect vs. you & kellyb's recommendation of a high intensity set + full recovery wait time. Have you attempted to correlate the difference in power output between your version and a shorter more 'conventional' potentiation method?
sup man...
nope, i've never attempted to correlate it. mostly because with MOST people i've trained, I don't use squat as a short term potentiator. With some of the pro guys I've trained, and a few advanced college/h.s. kids, i've used the short term stim protocols, but I've never tried to correlate anything.
most short term potentiation techniques won't allow you to perform running jumps/sprints properly, and thats what im looking to stim... so using heavy lifting to stim the jumps/sprints a few days later is very effective.
EDIT:
i would say that for most people, the delayed effect will be much more powerful. most people cannot handle short term stim from 90+% 1RM lifts.
peace
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hey man, HFSE looks very interesting but I've some questions to do:
how about sets? they're not mentioned.
Do you think the pistol squat, done with kettlebell, could be an alternative of what you've done during the experiment? I know it's considered an excellent drill to develop maximal strenght.
Thanks
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hey man, HFSE looks very interesting but I've some questions to do:
how about sets? they're not mentioned.
Do you think the pistol squat, done with kettlebell, could be an alternative of what you've done during the experiment? I know it's considered an excellent drill to develop maximal strenght.
Thanks
hey!
as for sets, i only did one top set.. i basically just worked up to a near max (or max) triple or single.. after that set i was done squatting.
well, the reason hfse works good is because:
- the squat recruits a massive amount of motor units
- each day, you reach a high level of nervous system arousal
- the volume is low enough not to cause crazy fatigue the next day
- the potentiation you get from high frequency squatting seems pretty high
- the supercompensation you get after having only one rest day is pretty impressive
- the squat is specific to jumping in regards to the angles of the joints and muscles involved, but not with velocity/calf involvement, so it overloads the position
- you get stronger... my squat went up towards the end, even under 'accumulated fatigue'.. so it definitely made me much stronger.
with that said, im not sure if it would work with a weighted pistol... as far as double leg jumping goes, im pretty sure it wouldn't have much of an effect.. but maybe for sprinting/single leg jumping it could provide an effect.. the reason im hesitant to think it would work is just because of the coordination factor involved, which doesn't allow you to recruit a massive amount of motor units.. there's alot of "stability interference".. because of the frequency, you will probably see very small results, but they are results so ;)
something like a very heavy bulgarian squat or lunge or stepup would work pretty well with high frequency for sprinting / single leg jumping.. you could even rotate through the exercises i would bet, allowing for even less cns fatigue/mental drain.. these would work better than a pistol in my opinion because of how easy they are to perform, and how heavy you can go on them.. for example i could go 225 lb. on my back for a lunge, thats alot of weight loading up that position and my hamstrings/glutes.
if you're extremely proficient at pistols, that they are so incredibly easy, then maybe it would be easier to experience bigger results with high frequency..
peace man!
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ok, thanks ;)
I ask for this because for the next 2 months I can't go to the weights room so I considered to increase my streght only at home with kettlebells; then I found your article about the HFSE and I wonder if I could combine the two things together. ;D
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well then you could definitely do that...
i would work up to one top set each leg for say 5-10 reps, 4-5 days per week.
if you do considerable volume, say 3x10-15, then i'd only do 2-3 days per week.
so try it out see how you feel..
cya
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ook;
I can perform 3 reps of pistol with the 20 kgs kettlebell; do you think it could be better, for the maximal strenght, one top set with this weight instead of 5 or more reps with a lower kettlebell?
thanks
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ook;
I can perform 3 reps of pistol with the 20 kgs kettlebell; do you think it could be better, for the maximal strenght, one top set with this weight instead of 5 or more reps with a lower kettlebell?
thanks
both would be equally as good (3 or 5).. multiple sets of 5 or more will generally lead to more growth in muscle size/volume than multiple sets of 3.. you can also use shorter rest periods with 5+ reps so, that also aids in hypertrophy.
if you go high frequency though, i would keep the reps to one top set of 3 or 5.. you could alternate based on how you feel.. no need to set the reps as fact, when you can go based on feel, which is much more effective in these kinds of routines.
so if you feel great, bust out the 20kg kettlebell, BUT, if you can hit more than 3, go for it.. don't hold back if you're gaining in strength..
if you feel not so great, go 5+ with lighter kettlebell's.
peace
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well, it sound exciting but I've got others questions before starting:
can I play basket or volley in the same days of the squat, or it could interfere with the training?
Are there problems if I train also the upper body (not everyday) after the top set of squat?
And again, during this type of routine can I do a weekly plyometric session?
thanks again and excuse for the chain of questions (I know I'm annoying ;D)
by the end af august I want to break my head jumping on the rim. :-X
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are you speaking about regular squat or pistol squat?
well, it sound exciting but I've got others questions before starting:
can I play basket or volley in the same days of the squat, or it could interfere with the training?
ya you could, just do it before.. make sure it isnt some 3 hour long marathon basketball session though.. i'd keep it at an hour or below.
Are there problems if I train also the upper body (not everyday) after the top set of squat?
nah that should be fine.. if its bodyweight stuff, then it doesnt matter at all how often you throw it in there.. if it's weight's, i'd keep the volume low and just do one set of push and one set of pull following squat, two days per week.. i mean you could actually do high frequency with upper body, but i wouldn't do that if im doing high freq with squat.
And again, during this type of routine can I do a weekly plyometric session?
ya.. i did 2 days a week of some kind of plyos when i did my experiment.. do them before the squatting.. don't do them if you feel completely dead though.
thanks again and excuse for the chain of questions (I know I'm annoying ;D)
by the end af august I want to break my head jumping on the rim. :-X
its no problem ;)
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are you speaking about regular squat or pistol squat?
about pistol, it will be my best friend for the next month; I've no other chances for the moment.
nah that should be fine.. if its bodyweight stuff, then it doesnt matter at all how often you throw it in there.. if it's weight's, i'd keep the volume low and just do one set of push and one set of pull following squat, two days per week.. i mean you could actually do high frequency with upper body, but i wouldn't do that if im doing high freq with squat.
;)I don't mean do it high frequency but just 2-3 times a week;
I was thinking to do high frequency squat for 5 days a week and a plyometric session the day after, but I'm confused about which ones should I do, and how to dispose them into the session
thanks man
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I'm confused about which ones should I do,
sorry,I'm italian. I mean "I'm confused about the exercises to do";
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are you speaking about regular squat or pistol squat?
about pistol, it will be my best friend for the next month; I've no other chances for the moment.
nah that should be fine.. if its bodyweight stuff, then it doesnt matter at all how often you throw it in there.. if it's weight's, i'd keep the volume low and just do one set of push and one set of pull following squat, two days per week.. i mean you could actually do high frequency with upper body, but i wouldn't do that if im doing high freq with squat.
;)I don't mean do it high frequency but just 2-3 times a week;
I was thinking to do high frequency squat for 5 days a week and a plyometric session the day after, but I'm confused about which ones should I do, and how to dispose them into the session
thanks man
well, you want to do them fresh, so, you would want to put them into a session that had a rest day prior..
so say you go:
monday, tuesday, thursday, friday, sunday
wednesday and saturday would be rest... so you would want to do your plyos wednesday and sunday.
as for the actual plyos, what are you experience with them?
low box depth jumps (~18" box) done for two sets of 5, and a set of lateral barrier jumps (10-15 contacts each side), followed by one set of double leg bounds would do (going for max height (~20 yards total) or max distance (~30 yards total), until fatigue)
low box depth jump:
http://www.youtube.com/watch?v=0efalqyxhRM
double leg bounds for distance:
http://www.youtube.com/watch?v=ZIY4CHjC8nA
double leg bounds for height (55 seconds in):
http://www.youtube.com/watch?v=xAMruwN13Ng
lateral barrier jump:
http://www.youtube.com/watch?v=Zim4W1ij9g0
im writing an article with new video on the plyos i like before lifting.. it'll be done in a few weeks though.. just so i can refer plyo questions to that article ;).. will be so much easier.
if you're predominantly a single leg jumper then you'd want to substitute a few of those exercises, so tell me if you are.
peace
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I'm definitely a two leg jumper!!
I've got a good mastery with all the drills you posted.
thanks fot the tips. ;)
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I'm definitely a two leg jumper!!
I've got a good mastery with all the drills you posted.
thanks fot the tips. ;)
awesome..
no problem man, any other questions, just ask.
peace
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ok, after the first week of the HFPSE (high frequancy pistol squat experiment ;D) I can say I'm quite satisfied:
now I perform the pistol a little bit fluently and max 5 reps (I've never do it before) but I've a little pain in the lumbar region, exactly in correspondence to the spine.
A question for the experts: is there a relationship between full squat and pistol? I mean: if one knows, for example, that his max squat is 240 lbs, could him calculate his max pistol with kettlebells and vie versa?
I hope I explained it well.
saluti.
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ok, after the first week of the HFPSE (high frequancy pistol squat experiment ;D) I can say I'm quite satisfied:
now I perform the pistol a little bit fluently and max 5 reps (I've never do it before) but I've a little pain in the lumbar region, exactly in correspondence to the spine.
A question for the experts: is there a relationship between full squat and pistol? I mean: if one knows, for example, that his max squat is 240 lbs, could him calculate his max pistol with kettlebells and vie versa?
I hope I explained it well.
saluti.
Theoretically your "working leg" will be under the same tension in a pistol squat as it would be in a bilateral squat where you loaded the bar to your bodyweight + 2x the weight you used for the pistol squat. For example:
BW is 180lbs
Pistol 100lbs
Theoretical tension equivalent = 180 + 2x100 = 380lbs squat
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ok, after the first week of the HFPSE (high frequancy pistol squat experiment ;D) I can say I'm quite satisfied:
now I perform the pistol a little bit fluently and max 5 reps (I've never do it before) but I've a little pain in the lumbar region, exactly in correspondence to the spine.
A question for the experts: is there a relationship between full squat and pistol? I mean: if one knows, for example, that his max squat is 240 lbs, could him calculate his max pistol with kettlebells and vie versa?
I hope I explained it well.
saluti.
cool on the HFPSE, except for the lumbar pain.. deload a bit on the intensity of your frequency, and see if you can get that pain/soreness/whatever it is to diminish.. you definitely dont want to "keep having the pain there", chronically having this will cause damage to something.. it could just be muscular right now etc, which is fine, so just decrease intensity for a bit and see if you can get it to disappear.
i dont do pistols so i cant really answer that correlation question.. it would just be a big guess.
peace man glad you have gotten stronger already!
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mmm I think it's a little bit more complicated; I had this pain for the first time one year ago, the fist time I did pistol!! I did'n perform the movement perfectly and I wanted to load immediately a 10 kg bell; the result was that I overbalanced on my left side and cannot mantain the spine erect ( something like this "?" :-X); in sum I had to rest about 3 weeks before the pain disappeared.
I feel very stupid only thinking about it ;D
Now doing this type of routine that pain goes back, but absolutely really soft, just a hint.
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Theoretically your "working leg" will be under the same tension in a pistol squat as it would be in a bilateral squat where you loaded the bar to your bodyweight + 2x the weight you used for the pistol squat. For example:
BW is 180lbs
Pistol 100lbs
Theoretical tension equivalent = 180 + 2x100 = 380lbs squat
thanks ;)
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ok men.
after two weeks doing this experiment I feel good but my legs feel a bit tired, maybe 'cause I neglet stretching :-X
I'd like to know which kind of exercises I've to do after a training session to quickly recover (static stretching, pnf...?).
Thanks
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ok men.
after two weeks doing this experiment I feel good but my legs feel a bit tired, maybe 'cause I neglet stretching :-X
I'd like to know which kind of exercises I've to do after a training session to quickly recover (static stretching, pnf...?).
Thanks
Andrew has a warm up and cooldown article on the main site. I've found I recover better when I add the cooldown to my workout.
Here it is: http://www.pure-dedication.com/index.php?option=com_content&view=article&id=57&Itemid=76
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Andrew has a warm up and cooldown article on the main site. I've found I recover better when I add the cooldown to my workout.
Here it is: http://www.pure-dedication.com/index.php?option=com_content&view=article&id=57&Itemid=76
;) I didn't see it! ;D