Hi guys! I'm a high/long/triple jumper from Norway. You can see some of my videos on: www.youtube.com/adistarhj
Age: 17 at the moment (born 1993) Hight: 1,68m Weight: 57kg ca
Feel free to ask questions ;)
- Maria
welcome to the forum! great videos, great training, been following your training on youtube for a while now, impressive.
where do you get your guidance on training? was it coaching growing up, school track & field coaching, or just being self taught (researching holm/others training methods)? I get a "self taught" vibe, which is impressive if that is the case.
what's your single leg running vert at right now?
anyway keep it up,
peace
ps: double leg jumper, mireya luis, regardless, she flys, crazy strong: http://www.adarq.org/forum/volleyball/mireya-luis-female-volleyball-player-great-vertical-jump/
Title: Re: Norwegian Girl
Post by: adarqui on February 01, 2011, 09:35:12 pm
http://www.youtube.com/watch?v=R32PNSKHBM4
great vid ^^
what are some of your projected maxes on hang snatch, hang clean, and deep squat? Your deep squat looks good which is pretty insane considering you seem to have ridiculously long femurs.
Wondering about the lifts so we can get an idea of strength/power to bodyweight ratios.
pc
Title: Re: Norwegian Girl
Post by: adistarhj on February 02, 2011, 05:44:46 am
Whats your training goals and trainingschedule look like anyway?
I have many different goals, longterm and shortterm. One of my goals for the outdoor season is to qualify for the european junior champs. (and also to have huge improvements in all the three events) I start the indoor season next week, looking forward to it! :)
My trainingschedule depends on what period I'm in. Oct-Des = Ground period Jan = Pre-season Feb-Mar Indoor season April = Ground period May = Pre-season Jun-Sep = Outdoor Season
I have about 9 work-outs each week Mon: Abs/back + Olympic lifting Tue: Sprint + Weights Wed:Technique/plyos Thur: Olympic lifting Fri: Abs/back + Plyos Sat: Weights Sun: off
Title: Re: Norwegian Girl
Post by: adistarhj on February 02, 2011, 06:07:52 am
what are some of your projected maxes on hang snatch, hang clean, and deep squat? Your deep squat looks good which is pretty insane considering you seem to have ridiculously long femurs.
Wondering about the lifts so we can get an idea of strength/power to bodyweight ratios.
pc
Thank you :)
I did some test 4 weeks ago, but I think I can do more now :) j
Hang snatch: 52.5kg (115.5 lbs) Hang clean: 72.5kg (159.5 lbs) ATG squat: 70kg (154 lbs)
(I started doing atg squats a couple of months ago, so it's not great yet)
Title: Re: Norwegian Girl
Post by: adistarhj on February 02, 2011, 06:08:53 am
welcome to the forum! great videos, great training, been following your training on youtube for a while now, impressive.
where do you get your guidance on training? was it coaching growing up, school track & field coaching, or just being self taught (researching holm/others training methods)? I get a "self taught" vibe, which is impressive if that is the case.
what's your single leg running vert at right now?
anyway keep it up,
peace
Thanks :D
I have a coach who helps me with the trainingprogramme. But it's more like something we're doing together. (He's not a dictator) :P It's a combination of his knowledge and mine. So some of it is self taught, and a some come from him :)
I don't know what my running single leg vert is at the moment, I've never tested it. But I'll try to convince my school to buy a vertec/vert mat ;)
[/quote]
Title: Re: Norwegian Girl
Post by: JelloPuddinPup on February 02, 2011, 08:43:14 am
Welcome to the forum. Great videos too. Keep up the hard work. I'll try to get Raptor to stop stalking on you.
Title: Re: Norwegian Girl
Post by: Raptor on February 02, 2011, 09:16:07 am
welcome to the forum! great videos, great training, been following your training on youtube for a while now, impressive.
where do you get your guidance on training? was it coaching growing up, school track & field coaching, or just being self taught (researching holm/others training methods)? I get a "self taught" vibe, which is impressive if that is the case.
what's your single leg running vert at right now?
anyway keep it up,
peace
Thanks :D
I have a coach who helps me with the trainingprogramme. But it's more like something we're doing together. (He's not a dictator) :P It's a combination of his knowledge and mine. So some of it is self taught, and a some come from him :)
I don't know what my running single leg vert is at the moment, I've never tested it. But I'll try to convince my school to buy a vertec/vert mat ;)
That's great, the best thing you can have is to have a coach who's a good pedagog (understands human behavior and is a friend, not just a coach). To the people I know at the track, those with the best results are having this combination going on. Oh, and the people who get the best results are usually not morons. Only genetically gifted morons can survive... but they still end up doing something stupid so...
Have you tried touching a basketball rim or net? That would give your vert a aproximate number but close nonetheless.
Title: Re: Norwegian Girl
Post by: Nightfly on February 02, 2011, 10:37:51 am
Hi Maria, I'm glad you decided to accept my invitation (i'm KingzMj on youtube) and join our little community. I'm sure you'll have a great time here, so welcome and enjoy your stay. Good luck with training ,school and lots of :personal-record: ! :D
Title: Re: Norwegian Girl
Post by: adistarhj on February 03, 2011, 11:59:47 am
Hi Maria, I'm glad you decided to accept my invitation (i'm KingzMj on youtube) and join our little community. I'm sure you'll have a great time here, so welcome and enjoy your stay. Good luck with training ,school and lots of :personal-record: ! :D
Hi, thanks! I'm glad you introduced me to this forum :D Good luck with you training and your :personal-record: !
Title: Re: Norwegian Girl
Post by: adistarhj on February 03, 2011, 12:02:54 pm
Welcome to the forum. Great videos too. Keep up the hard work. I'll try to get Raptor to stop stalking on you.
Thanks! :) Hehe, Raptor is cool :P
Oh no, she's done it now!
Haha see, the girl is smart, TOLD YA!
Really, she needs to be added to the beast thread. Are you going to get a log going on Maria? It would be really interesting to know your training, nutrition and recovery.
Title: Re: Norwegian Girl
Post by: adistarhj on February 03, 2011, 03:47:01 pm
Welcome to the forum. Great videos too. Keep up the hard work. I'll try to get Raptor to stop stalking on you.
Thanks! :) Hehe, Raptor is cool :P
Oh no, she's done it now!
Haha see, the girl is smart, TOLD YA!
Really, she needs to be added to the beast thread. Are you going to get a log going on Maria? It would be really interesting to know your training, nutrition and recovery.
I'll post some of my training every now and then ;)
Title: Re: Norwegian Girl
Post by: adistarhj on February 03, 2011, 03:55:09 pm
Any other questions regarding my training etc? - Maria :)
Title: Re: Norwegian Girl
Post by: Nightfly on February 03, 2011, 04:03:35 pm
If you have the time, it'll be lovely to keep a log and post what's your daily training, that way anyone can focus the questions on your practices. Logs go here > http://www.adarq.org/forum/progress-journals-experimental-routines/
Quote
Hi, thanks! I'm glad you introduced me to this forum Cheesy Good luck with you training and your !
Thank you too! Hope i will have lots of :personal-record: s:)
Title: Re: Norwegian Girl
Post by: Flander on February 04, 2011, 03:06:48 am
Velkommen til Maria. Godt at få nogle flere skandinaver på forumet.
Training looks awesome. Very strong. I see youre using the Jonathan Edwards arms when triple jumping. Looks cool.
What does your track PRs look like?
Title: Re: Norwegian Girl
Post by: adistarhj on February 04, 2011, 08:46:08 am
Velkommen til Maria. Godt at få nogle flere skandinaver på forumet.
Training looks awesome. Very strong. I see youre using the Jonathan Edwards arms when triple jumping. Looks cool.
What does your track PRs look like?
Takker :) I started with the triple jump a couple of months aho, so I don't know exactly how long I jump now. But I'll start my indoor season in a week, so then we'll see :D
- Maria
Title: Re: Norwegian Girl
Post by: LBSS on February 04, 2011, 09:21:38 am
FACT: All Scandinavians are pine-tree-worshiping heathens.
BEHOLD THE COLD BEAUTY OF MY INEXORABLE LOGIC.
That's a new one.. never heard it before. A completely unecessary comment.. But good that you enjoy your own sense of humor then ;) Lol :P
Title: Re: Norwegian Girl
Post by: Raptor on February 04, 2011, 05:23:12 pm
Hopefully you guys don't have a fetish for pine boxes. That would be wrong. :ninja:
Title: Re: Norwegian Girl
Post by: Jon on February 04, 2011, 05:37:02 pm
Haha I was curious to see how long it would take before this thread got weird... And cue in raptor for the final blow.
Anyways, welcome to the forum Maria. Awesome videos. :strong:
Title: Re: Norwegian Girl
Post by: Raptor on February 04, 2011, 05:59:35 pm
Nah, it's not weird, that's a subjective term. You need to be more relaxed and not take things so seriously.
Title: Re: Norwegian Girl
Post by: adarqui on February 04, 2011, 06:10:31 pm
ok ok back to training questions.
adistarhj, nice stats but it will be interesting to see how you progress over the next few years while you really get those lifts up. You already look pretty reactive from the videos you've posted, that's a great thing, because with a much better strength base, you will be FLYING.
Your template (weekly workout) looks good, nice mix of oly/strength/sprint/plyo.
and ya, vertec jumping is really fun, it's addicting trying to keep hitting one more notch (stick) higher.. it's nice to have something to aim for too, in 0.5" increments, it really forces that last bit of power out of you to get up there and get it.
peace!
Title: Re: Norwegian Girl
Post by: adistarhj on February 06, 2011, 04:49:33 am
adistarhj, nice stats but it will be interesting to see how you progress over the next few years while you really get those lifts up. You already look pretty reactive from the videos you've posted, that's a great thing, because with a much better strength base, you will be FLYING.
Your template (weekly workout) looks good, nice mix of oly/strength/sprint/plyo.
and ya, vertec jumping is really fun, it's addicting trying to keep hitting one more notch (stick) higher.. it's nice to have something to aim for too, in 0.5" increments, it really forces that last bit of power out of you to get up there and get it.
peace!
Thanks! :) Yeah, the next weeks will be indoor-season training. Little less volum on the weights, to get some more explosiveness and be more reactive. And I'll definitely aks for a Vertec at my school, asap ;)
Title: Re: Norwegian Girl
Post by: Flander on February 06, 2011, 12:38:49 pm
FACT: All Scandinavians are pine-tree-worshiping heathens.
BEHOLD THE COLD BEAUTY OF MY INEXORABLE LOGIC.
That's a new one.. never heard it before. A completely unecessary comment.. But good that you enjoy your own sense of humor then ;) Lol :P
Dont mind LBSS. He doesnt come out a lot. ;D
I think he just came on that one. I mean, came out. I mean... well, nevermind. :ninja:
ANYWAY
Maria, what's your PR high jump and long jump? What about standing broad jump?
Title: Re: Norwegian Girl
Post by: adistarhj on February 14, 2011, 08:18:49 am
I had an ankle injury during the season 2010, so I didn't compete in the high jump the previous season. So it will be nice to start again ! :D My standing broad jump PB is 2,70m. (I got a bronze madal in the national champs a couple of days ago) :P
Title: Re: Norwegian Girl
Post by: Raptor on February 14, 2011, 08:36:54 am
Hm... not sure what to say. I was about to say that's a good indicator of explosive strength but at your strength levels and explosiveness displayed with snatches and cleans, I'm not really sure what your broad jump should be like...
Title: Re: Norwegian Girl
Post by: adarqui on February 14, 2011, 03:26:15 pm
Hm... not sure what to say. I was about to say that's a good indicator of explosive strength but at your strength levels and explosiveness displayed with snatches and cleans, I'm not really sure what your broad jump should be like...
that's a really good broad jump for her strength levels. 106 inches/2.70m
most high school/adult guys you test, they don't even break 100 on broad jump.
120" is the "magic number", that's very respectable at any level.
Title: Re: Norwegian Girl
Post by: DamienZ on February 14, 2011, 05:13:58 pm
Hm... not sure what to say. I was about to say that's a good indicator of explosive strength but at your strength levels and explosiveness displayed with snatches and cleans, I'm not really sure what your broad jump should be like...
that's a really good broad jump for her strength levels. 106 inches/2.70m
most high school/adult guys you test, they don't even break 100 on broad jump.
120" is the "magic number", that's very respectable at any level.
cool, i can do that... now respect me!
Title: Re: Norwegian Girl
Post by: Raptor on February 14, 2011, 05:27:28 pm
I can't, so I demand disrespect from everybody. No excuses!
Title: Re: Norwegian Girl
Post by: DamienZ on February 14, 2011, 05:30:50 pm
I can't, so I demand disrespect from everybody. No excuses!
NOW we have a reason to disrespect you...
Title: Re: Norwegian Girl
Post by: adistarhj on February 15, 2011, 02:36:22 am
Stefan Holm's PB in standing broad jump is about 2,80m and his standing vert is 59cm. And he has jumped 2,40m in the high jump. So you don't have to be good at broad jumps to jump high/long.
Title: Re: Norwegian Girl
Post by: Raptor on February 15, 2011, 02:56:32 am
Well yeah, you don't. He's more of a unilateral jumper (like, much more) and the special thing about him are probably his tendons/tendon stiffness, but he also has great strength. It depends on how you define "strength" though. I mean, he was doing stepups with 200 kg at 70 kg bodyweight.
He's very technically sound and has extremely good take-in put-out elastic ability.
Title: Re: Norwegian Girl
Post by: adistarhj on February 15, 2011, 03:27:25 pm
Well yeah, you don't. He's more of a unilateral jumper (like, much more) and the special thing about him are probably his tendons/tendon stiffness, but he also has great strength. It depends on how you define "strength" though. I mean, he was doing stepups with 200 kg at 70 kg bodyweight.
He's very technically sound and has extremely good take-in put-out elastic ability.
Yeah I know he's very strog (especially at step-ups) So he would most likely be good at the standing jumps, but he isn't. So imo it's not very much relation between the standing jumps and the ones with a run-up. Although, it's probably just a benefit being good at both! :D
(His tendon stiffness is a result of the training he's been doing though the years, and not something he was born with)
Title: Re: Norwegian Girl
Post by: Raptor on February 15, 2011, 04:24:26 pm
Well yeah, you don't. He's more of a unilateral jumper (like, much more) and the special thing about him are probably his tendons/tendon stiffness, but he also has great strength. It depends on how you define "strength" though. I mean, he was doing stepups with 200 kg at 70 kg bodyweight.
He's very technically sound and has extremely good take-in put-out elastic ability.
Yeah I know he's very strog (especially at step-ups) So he would most likely be good at the standing jumps, but he isn't. So imo it's not very much relation between the standing jumps and the ones with a run-up. Although, it's probably just a benefit being good at both! :D
(His tendon stiffness is a result of the training he's been doing though the years, and not something he was born with)
Well know you're quoting that german documentary that compared Holm with Donald Thomas. You can choose to believe them or you can choose not to believe them. Just because they say it's not a natural born ability doesn't really mean it's written in stone and that they are absolutely true.
But yeah, jumps and plyos will stiffen your tendons. You still want some tendons to be stiff and some to be compliant. It's just important which are which.
Anyway, good step-up strength is specific to the one leg jump not the standing jump (when it comes to angles, muscle involvement etc) so they hardly correlate to the standing jump. Also, he's probably so used to the prestretch and preactivation using a high speed amortization phase that he isn't fond at all of using a slower/more muscle bound jump like a standing VJ. At the same time, there's more quad involved in a standing VJ than posterior chain, and that's probably a reason as well (he probably has a better developed posteroir chain than quads).
Title: Re: Norwegian Girl
Post by: adistarhj on February 15, 2011, 04:46:05 pm
Well yeah, you don't. He's more of a unilateral jumper (like, much more) and the special thing about him are probably his tendons/tendon stiffness, but he also has great strength. It depends on how you define "strength" though. I mean, he was doing stepups with 200 kg at 70 kg bodyweight.
He's very technically sound and has extremely good take-in put-out elastic ability.
Yeah I know he's very strog (especially at step-ups) So he would most likely be good at the standing jumps, but he isn't. So imo it's not very much relation between the standing jumps and the ones with a run-up. Although, it's probably just a benefit being good at both! :D
(His tendon stiffness is a result of the training he's been doing though the years, and not something he was born with)
Well know you're quoting that german documentary that compared Holm with Donald Thomas. You can choose to believe them or you can choose not to believe them. Just because they say it's not a natural born ability doesn't really mean it's written in stone and that they are absolutely true.
But yeah, jumps and plyos will stiffen your tendons. You still want some tendons to be stiff and some to be compliant. It's just important which are which.
Anyway, good step-up strength is specific to the one leg jump not the standing jump (when it comes to angles, muscle involvement etc) so they hardly correlate to the standing jump. Also, he's probably so used to the prestretch and preactivation using a high speed amortization phase that he isn't fond at all of using a slower/more muscle bound jump like a standing VJ. At the same time, there's more quad involved in a standing VJ than posterior chain, and that's probably a reason as well (he probably has a better developed posteroir chain than quads).
Like I said ;) You don't need to be good at the standing jumps to be good at the other jumps. (He was not only good at step-ups.. he deeeep squatted more than twice his bodyweight. So the quads should be quite strong as well) :)
But yes, I belive the documentary, actually! ;)
Title: Re: Norwegian Girl
Post by: Raptor on February 16, 2011, 04:48:13 am
Well if there's one thing I learned, it's that I should never trust "sports" documentaries. But that's just me.
Anyway, from what I can remember, he used to do work sets of 120 kg on his squats so yeah, that probably gives him a 1RM at ~2x his bodyweight.
The main factor is probably, again, his way of using momentum and leg pre-load. He's so used to utilize the pre-stretch and pre-load that the run-up gives him that he's not efficient generating voluntary power well at all. That and probably structure etc has something to do with it.
But yeah, you don't need to be good at the standing jumps to be good at the other jumps like you said. If you're into athletics, it's rare to use a bilateral jump anyway, so you need to pretty much focus, in terms of specificity, to the unilateral jump training.
Title: Re: Norwegian Girl
Post by: adarqui on February 20, 2011, 03:14:14 pm
sick vid, look at the bounce on those skip-bounds, nutty.
Title: Re: Norwegian Girl
Post by: Raptor on February 20, 2011, 03:39:38 pm
Ridiculous. Wonder if she'll try double arm swings for the bounds.
Also, she could probably have that heel run a bit more towards the butt and don't let it hang back when she sprints. You know, "imagine it's a glass wall at your back" kind of thing. At least, this is what I see in terms of possible improvements.
Title: Re: Norwegian Girl
Post by: joshsherrod1978 on February 22, 2011, 02:24:05 am
what are some of your projected maxes on hang snatch, hang clean, and deep squat? Your deep squat looks good which is pretty insane considering you seem to have ridiculously long femurs.
Wondering about the lifts so we can get an idea of strength/power to bodyweight ratios.
pc
wow!!! very impressive
Title: Re: Norwegian Girl
Post by: ssr7 on February 22, 2011, 03:05:05 pm
Quote
Insert Quote sick vid, look at the bounce on those skip-bounds, nutty. Insert Quote sick vid, look at the bounce on those skip-bounds, nutty.
DANG! If only female basketball players could get up like that...
Title: Re: Norwegian Girl
Post by: lamp on February 22, 2011, 07:27:13 pm
yeah on the sprint it looks as if she could get more glute involvement as well. she still seems to be a bit of a "push runner" at least if i am looking at it correctly.
skips look really impressive though...awesome
Title: Re: Norwegian Girl
Post by: adistarhj on February 23, 2011, 10:48:26 am
yeah on the sprint it looks as if she could get more glute involvement as well. she still seems to be a bit of a "push runner" at least if i am looking at it correctly.
skips look really impressive though...awesome
Thanks! :) Yeah, that's probably true. Do you have any advice on how I can improve it? :)
Title: Re: Norwegian Girl
Post by: adistarhj on February 23, 2011, 10:49:59 am
Ridiculous. Wonder if she'll try double arm swings for the bounds.
Also, she could probably have that heel run a bit more towards the butt and don't let it hang back when she sprints. You know, "imagine it's a glass wall at your back" kind of thing. At least, this is what I see in terms of possible improvements.
Thanks, and thanks for the tips ;)
Title: Re: Norwegian Girl
Post by: DamienZ on February 23, 2011, 11:07:15 am
I'm no expert on sprints, but it looks like you take "short steps" instead of extending the front leg all the way and then pulling your leg back once it hits the ground (maybe i'm wrong lol)
those bounds look ridiculous!
Title: Re: Norwegian Girl
Post by: lamp on February 23, 2011, 01:12:30 pm
yeah on the sprint it looks as if she could get more glute involvement as well. she still seems to be a bit of a "push runner" at least if i am looking at it correctly.
skips look really impressive though...awesome
Thanks! :) Yeah, that's probably true. Do you have any advice on how I can improve it? :)
ha, it comes from being more glute dominant in the way you sprint, maybe work on glute activation and recruitment...i don't really know though. The coaches chris korfist and dan fichter specialize in that sort of thing so you should post this video on their site and see what they think.
so the site is wannagetfast.com and join the forum, post the video and see if they'll analyze it for you there
Title: Re: Norwegian Girl
Post by: LBSS on February 23, 2011, 02:34:33 pm
Just out of curiosity, what are your sprint times likes (10m fly,30,60,100,200 ect.)?
What are the pbs in LJ and HJ at these days?
I really don't know my sprinting times at the moment. But I'll probably run some 60meters and do the high, long, triple jump next month. I'll keep you updated ;) The indoor season is not my main goal anyway, but it would be nice to run fast and jump well :P Hehe
Title: Re: Norwegian Girl
Post by: Kellyb on February 26, 2011, 03:26:42 pm
Cool thread I'd never noticed this before. I might consider incorporating a few weeks of progressive calf raises and some direct hip hyperextension work (isolated glute work) in the form of partner assisted or manual reverse hyperextensions, barbell hip thrusts, or sled marches. You will notice a near immediate difference in the extension on your sprints with that.
Re: the calf work, have you ever had shin splints? Occassionally on some of your jumps your feet look to be under some stress. The calf work would probably help you stay smoother absorbing force (see some of Steffan Holms videos and notice how quiet he is when landing on all his drills). You definitely have the structure there to work with and a good nervous system.
Title: Re: Norwegian Girl
Post by: adistarhj on February 26, 2011, 05:12:25 pm
Cool thread I'd never noticed this before. I might consider incorporating a few weeks of progressive calf raises and some direct hip hyperextension work (isolated glute work) in the form of partner assisted or manual reverse hyperextensions, barbell hip thrusts, or sled marches. You will notice a near immediate difference in the extension on your sprints with that.
Re: the calf work, have you ever had shin splints? Occassionally on some of your jumps your feet look to be under some stress. The calf work would probably help you stay smoother absorbing force (see some of Steffan Holms videos and notice how quiet he is when landing on all his drills). You definitely have the structure there to work with and a good nervous system.
Thanks for the comment. I do already do these exercices on a weekly basis. The reason for why the landings might seem to be a little ''un smooth'' is probably because I'm not used to my new spikes yet. It's kinda different doing them in long jump spikes vs triple jump spikes. When it comes to sprinting, I could definitely work on my technique ;)
Title: Re: Norwegian Girl
Post by: Girljordan on February 28, 2011, 11:48:20 am
What's your personal record on your vertical jump?
Title: Re: Norwegian Girl
Post by: adistarhj on February 28, 2011, 12:48:41 pm
What's your personal record on your vertical jump?
I haven't tested it yet.. I keep telling my school to buy a vertec. Maybe I'll use a basketall rim to test it, because it would be nice to know:) What's yours?
Title: Re: Norwegian Girl
Post by: Raptor on February 28, 2011, 01:15:25 pm
Cool thread I'd never noticed this before. I might consider incorporating a few weeks of progressive calf raises and some direct hip hyperextension work (isolated glute work) in the form of partner assisted or manual reverse hyperextensions, barbell hip thrusts, or sled marches. You will notice a near immediate difference in the extension on your sprints with that.
Re: the calf work, have you ever had shin splints? Occassionally on some of your jumps your feet look to be under some stress. The calf work would probably help you stay smoother absorbing force (see some of Steffan Holms videos and notice how quiet he is when landing on all his drills). You definitely have the structure there to work with and a good nervous system.
Thanks for the comment. I do already do these exercices on a weekly basis. The reason for why the landings might seem to be a little ''un smooth'' is probably because I'm not used to my new spikes yet. It's kinda different doing them in long jump spikes vs triple jump spikes. When it comes to sprinting, I could definitely work on my technique ;)
What's the difference? I've always used sprint spikes, or at least I think so.
Title: Re: Norwegian Girl
Post by: Girljordan on February 28, 2011, 01:21:54 pm
I've always jump to see how high I get over the basketball rim and Im 2" from getting my whole hand over the rim. I'm 6'0" tall so that helps. Also how long did it take you to get that strong I just started doing squats and I barely get 170 lbs 2x how long does it take till I'm doing 8 reps of that? And how often would you recommend I do them. Meaning, should I practice daily, every other day... Any advice on getting stronger in my lower body would be greatly appreciated!
Title: Re: Norwegian Girl
Post by: adistarhj on February 28, 2011, 03:48:07 pm
Cool thread I'd never noticed this before. I might consider incorporating a few weeks of progressive calf raises and some direct hip hyperextension work (isolated glute work) in the form of partner assisted or manual reverse hyperextensions, barbell hip thrusts, or sled marches. You will notice a near immediate difference in the extension on your sprints with that.
Re: the calf work, have you ever had shin splints? Occassionally on some of your jumps your feet look to be under some stress. The calf work would probably help you stay smoother absorbing force (see some of Steffan Holms videos and notice how quiet he is when landing on all his drills). You definitely have the structure there to work with and a good nervous system.
Thanks for the comment. I do already do these exercices on a weekly basis. The reason for why the landings might seem to be a little ''un smooth'' is probably because I'm not used to my new spikes yet. It's kinda different doing them in long jump spikes vs triple jump spikes. When it comes to sprinting, I could definitely work on my technique ;)
What's the difference? I've always used sprint spikes, or at least I think so.
The TJ spikes have a flat sole, heel and toe equal. They're also quite soft. But at adidas' LJ spikes the heel is much lower that the toe and the sole is very stiff, hard.
Title: Re: Norwegian Girl
Post by: adistarhj on February 28, 2011, 04:10:10 pm
I've always jump to see how high I get over the basketball rim and Im 2" from getting my whole hand over the rim. I'm 6'0" tall so that helps. Also how long did it take you to get that strong I just started doing squats and I barely get 170 lbs 2x how long does it take till I'm doing 8 reps of that? And how often would you recommend I do them. Meaning, should I practice daily, every other day... Any advice on getting stronger in my lower body would be greatly appreciated!
That's pretty good! I don't know any girls who are even close to touching the rim. I'm kinda short, but I still think it's possible some day :)
During my first months of weight training, I did parallell squats. After about 6 months, I started doing full atg squats and half squats at 120 degree angle. (I know a lot of european world class athletes do it that way) That's what I would recommend.
As a start you can do weightlifting twice a week. Power cleans, back-jerks/jerks, squats, lunges and calf-raises etc are great exercices. Pick one explosive lift, one strength lift and one plyometric exercise each session ;) And then increase the volume/variety of exercices after a while.
Good luck! :)
Title: Re: Norwegian Girl
Post by: Girljordan on February 28, 2011, 04:19:06 pm
Thanks for the advice.
Title: Re: Norwegian Girl
Post by: Raptor on February 28, 2011, 05:45:59 pm
I feel like I want to kiss adistarhj. Is that wrong? Illegal, yes, I know, but wrong?
Title: Re: Norwegian Girl
Post by: Zetz on February 28, 2011, 07:22:26 pm
I was about to say something, but then I realized the down-votes made it completely unnecessary.
Proceed.
Title: Re: Norwegian Girl
Post by: adistarhj on March 01, 2011, 02:29:47 am
I feel like I want to kiss adistarhj. Is that wrong? Illegal, yes, I know, but wrong?
You'll have to travel a loooong way then.. Have a good trip! :P
Haha, talk about gay people, they voted my comment -4. Then they talk gay all day long and be manly. Heck, their right to do it, but LMAO.
What I meant was - you keep things simple and you have a much more mature mentality/awareness than what you'd expect at your age. Those were the reasons :P
Title: Re: Norwegian Girl
Post by: adistarhj on March 01, 2011, 09:46:53 am
I feel like I want to kiss adistarhj. Is that wrong? Illegal, yes, I know, but wrong?
You'll have to travel a loooong way then.. Have a good trip! :P
Haha, talk about gay people, they voted my comment -4. Then they talk gay all day long and be manly. Heck, their right to do it, but LMAO.
What I meant was - you keep things simple and you have a much more mature mentality/awareness than what you'd expect at your age. Those were the reasons :P
Thanks for the compliment Raptor :)
Title: Re: Norwegian Girl
Post by: Zetz on March 01, 2011, 11:59:35 am
I feel like I want to kiss adistarhj. Is that wrong? Illegal, yes, I know, but wrong?
You'll have to travel a loooong way then.. Have a good trip! :P
Haha, talk about gay people, they voted my comment -4. Then they talk gay all day long and be manly. Heck, their right to do it, but LMAO.
What I meant was - you keep things simple and you have a much more mature mentality/awareness than what you'd expect at your age. Those were the reasons :P
Thanks for the compliment Raptor :)
I was actually gonna make a lame pedophile joke. Those are all good reasons, I just thought it was a bit creepy...
Title: Re: Norwegian Girl
Post by: Raptor on March 01, 2011, 01:03:57 pm
So you think she's a child? She seems "mature enough" to me. I don't think chronological age is THAT important. It's what's behind the carcass that's important. Whatever, getting into philosophy again.
Title: Re: Norwegian Girl
Post by: joejoe22 on March 01, 2011, 02:35:07 pm
So you think she's a child? She seems "mature enough" to me. I don't think chronological age is THAT important. It's what's behind the carcass that's important. Whatever, getting into philosophy again.
So you think she's a child? She seems "mature enough" to me. I don't think chronological age is THAT important. It's what's behind the carcass that's important. Whatever, getting into philosophy again.
(http://i.imgur.com/uHXCp.jpg)
Title: Re: Norwegian Girl
Post by: JelloPuddinPup on March 01, 2011, 11:39:40 pm
So you think she's a child? She seems "mature enough" to me. I don't think chronological age is THAT important. It's what's behind the carcass that's important. Whatever, getting into philosophy again.
So you think she's a child? She seems "mature enough" to me. I don't think chronological age is THAT important. It's what's behind the carcass that's important. Whatever, getting into philosophy again.
So anyway adistarhj, what are the type of candies that you prefer?
Nah I'm kidding I'm kidding, how is your training going?
It's going well, (thank God) :)
On Monday I did some high jumping for the first time since May (due to the ankle injury). Not any max jumps, just focusing on getting the rythm and timing. On Tuesday I did sprinting and bounding. And todays workout was olympic lifting: Snatch, clean & jerk and explosive 1/4 squats.
Title: Re: Norwegian Girl
Post by: Raptor on March 02, 2011, 05:24:07 pm
What kind of work do you do that your coach labels as "technique work"?
Title: Re: Norwegian Girl
Post by: adistarhj on March 03, 2011, 06:08:02 am
What kind of work do you do that your coach labels as "technique work"?
When I do technique work I do: High jump - Approach runs, jumps from short approaches, scissors, full jumps Long jump - Approach runs, different exercices to improve take-off rythm, jumps from short or long approaches. Triple jump - Approach runs, jumps with reduced or full run-ups, usually focusing on phase at the time.
Was that what you ment? :)
Title: Re: Norwegian Girl
Post by: Raptor on March 03, 2011, 06:22:34 am
Yeah that sounds good. So you're not currently doing and sprint technique work, like teaching you how to move, how to "step" on the ground, what the proper mechanics are etc?
Title: Re: Norwegian Girl
Post by: adistarhj on March 03, 2011, 06:53:04 am
Yeah that sounds good. So you're not currently doing and sprint technique work, like teaching you how to move, how to "step" on the ground, what the proper mechanics are etc?
Yes I do train on sprint technique too. But I only have pure technique practices for high, long and triple jump.
Title: Re: Norwegian Girl
Post by: adistarhj on March 07, 2011, 08:15:57 am
I am now the national champion in Olympic Weightlifting :D
Check out the video: http://www.youtube.com/watch?v=coY4LbR7vsM&feature=channel_video_title
Title: Re: Norwegian Girl
Post by: KokoyPinoy on March 07, 2011, 08:35:28 am
So I can now say I know a Norwegian National Weightlifting Champion! (With the word "know" loosely defined!) Nice work.
Title: Re: Norwegian Girl
Post by: Nightfly on March 07, 2011, 10:01:11 am
Did the competition allow regular cleans or you had to do power cleans and power snatches, cause you just won the competition using power versions of the lifts. If you would learn and you could use regular cleans and regular snatches you would probably shatter national records.
Title: Re: Norwegian Girl
Post by: Raptor on March 07, 2011, 12:02:29 pm
Did the competition allow regular cleans or you had to do power cleans and power snatches, cause you just won the competition using power versions of the lifts. If you would learn and you could use regular cleans and regular snatches you would probably shatter national records.
That's absolutely correct.
Title: Re: Norwegian Girl
Post by: adistarhj on March 07, 2011, 01:41:01 pm
Did the competition allow regular cleans or you had to do power cleans and power snatches, cause you just won the competition using power versions of the lifts. If you would learn and you could use regular cleans and regular snatches you would probably shatter national records.
I was the only one who power snatched and power cleaned. I'm working on the full lifts ;) My coach says that by doing full lifts I'll gain ca 10kgs in each event :) j
Title: Re: Norwegian Girl
Post by: Girljordan on March 07, 2011, 05:07:08 pm
Congrats!!!
Title: Re: Norwegian Girl
Post by: KokoyPinoy on March 08, 2011, 07:48:24 pm
Did the competition allow regular cleans or you had to do power cleans and power snatches, cause you just won the competition using power versions of the lifts. If you would learn and you could use regular cleans and regular snatches you would probably shatter national records.
I was the only one who power snatched and power cleaned. I'm working on the full lifts ;) My coach says that by doing full lifts I'll gain ca 10kgs in each event :) j
ya that was funny to see, power variations in the oly event, bottom line though, looking strong and form was pretty damn good..
keep it up!
peace
Title: Re: Norwegian Girl
Post by: KokoyPinoy on April 03, 2011, 02:10:05 am
Man, adistarhj ain't posting anymore. :(
Title: Re: Norwegian Girl
Post by: Raptor on April 03, 2011, 05:46:22 am
Maybe she's in a competition or something...
Title: Re: Norwegian Girl
Post by: KokoyPinoy on April 03, 2011, 09:34:19 am
The potential she has for Olympic level, in my opinion, is very high.
yeah, she's pretty too. ;D I'm not flirting or anything. :ninja: but I'm gotta beat her. :P(Even if only in my dreams. :D)
Title: Re: Norwegian Girl
Post by: Raptor on April 04, 2011, 10:45:57 am
Whoever voted negative on my post about her Olympic level potential is a retard. Either because he thought I was kidding or making a sexual joke or whatever, or because he doesn't believe it, he's still a retard.
Title: Re: Norwegian Girl
Post by: Zetz on April 04, 2011, 02:05:14 pm
Whoever voted negative on my post about her Olympic level potential is a retard. Either because he thought I was kidding or making a sexual joke or whatever, or because he doesn't believe it, he's still a retard.
Hey, we don't take to kindly to the R-word here. That's probably why you keep getting downvoted.
Title: Re: Norwegian Girl
Post by: Raptor on April 04, 2011, 02:43:29 pm
So you were the R guy? Nice one.
Title: Re: Norwegian Girl
Post by: Zetz on April 04, 2011, 07:29:54 pm
Whoever voted negative on my post about her Olympic level potential is a retard. Either because he thought I was kidding or making a sexual joke or whatever, or because he doesn't believe it, he's still a retard.
Well Raptor, its their opinion you should not bother them. We shouldn't bother anyone's opinion. We should only bother our own opinion. They just prove to themselves that they are a retard by voting down. Their to scared to voice their opinion in words that's why they depend only on the voting process. Nothing will happen if they've voted down 100 times. The important thing is that you've voiced your opinion in words. Look at my replies, they've voted it down many times. Maybe they proved to themselves I'm a retard but I know to myself I'm not. So, I don't care about their votes.
Title: Re: Norwegian Girl
Post by: adistarhj on April 28, 2011, 03:27:23 pm
My camera got stolen, that's why I haven't posted anything lately. (I'll buy a new one soon though) But feel free ask if you wonder about something :)
Title: Re: Norwegian Girl
Post by: Raptor on April 28, 2011, 04:49:00 pm
How did it got stolen? On the track or somewhere else?
Title: Re: Norwegian Girl
Post by: adistarhj on April 29, 2011, 08:28:43 am
How did it got stolen? On the track or somewhere else?
I went to a grocery store, and I was told not to bring my bag into the store, I was gone for max 1,5min, and then it was gone :-[
But it's ok, was very old anyway :P
Uhmmmm, adistarhj, Raptor stole your camera. He's just pretending that he doesn't know. :ninja: Joke. :) How's your training? Have you tested your SVJ and RVJ lately? Goodluck on your competition on May, btw.
Title: Re: Norwegian Girl
Post by: adistarhj on May 01, 2011, 05:04:01 am
How did it got stolen? On the track or somewhere else?
I went to a grocery store, and I was told not to bring my bag into the store, I was gone for max 1,5min, and then it was gone :-[
But it's ok, was very old anyway :P
Uhmmmm, adistarhj, Raptor stole your camera. He's just pretending that he doesn't know. :ninja: Joke. :) How's your training? Have you tested your SVJ and RVJ lately? Goodluck on your competition on May, btw.
That's excactly what I was thinking too, lol :D
Yes I have tested my SVJ. And as most other track athletes, I suck at standing jumping events. I jumped 59cm, the exact same result as Stefan Holm (olympic champ high jump) ;D :D
Will be more interesting to test RVJ :)
Thanks ;) the first meet will most likely be on may the 9th :D
Title: Re: Norwegian Girl
Post by: Raptor on May 01, 2011, 07:50:32 am
I always thought Norway (well, actually Sweden but they're the same for me) is very civilized... like, you drop your camera on the street and come back the next day and find it there.
The funny thing is - during Vlad Tepes' time in Valahia (Dracula for those of you who like it shortened), that was actually the case. They didn't have cameras back then but you could find your bag of gold if you dropped it because the penalty was death by "pulling into sword". So... you know...
Title: Re: Norwegian Girl
Post by: adistarhj on May 02, 2011, 04:22:56 pm
I always thought Norway (well, actually Sweden but they're the same for me) is very civilized... like, you drop your camera on the street and come back the next day and find it there.
The funny thing is - during Vlad Tepes' time in Valahia (Dracula for those of you who like it shortened), that was actually the case. They didn't have cameras back then but you could find your bag of gold if you dropped it because the penalty was death by "pulling into sword". So... you know...
Haha, actually I got something interesting to tell you :P Promise you won't be mad, okay?
Most of the prisoners in jail in Norway are romanians.. no kidding. But I know a lot of nice romanians though :D
Norway is not very civilized anyway ;D
Title: Re: Norwegian Girl
Post by: Raptor on May 03, 2011, 06:21:48 am
I don't like them either. Those so called "Romanians" are actually thieves and gypsies with Romanian nationality that go abroad to steal and beg for money. Truth being told, the majority here has a very low education level, due to former communist regime, so... you can't expect too much.
Title: Re: Norwegian Girl
Post by: adistarhj on May 13, 2011, 10:23:40 am
Here's a new video :) I only used a 9-step approach, so no huge PB, but still very close.
http://www.youtube.com/watch?v=A1gz1ltQszs
Title: Re: Norwegian Girl
Post by: Raptor on May 13, 2011, 02:00:42 pm
Looking really good technically, I think the limiting factor is still maximal strength at this point.
Title: Re: Norwegian Girl
Post by: adistarhj on May 23, 2011, 09:06:56 am
A video:
http://www.youtube.com/watch?v=5OCckZXK5Co
I haven't competed in the high jump since July 2009, because of an ankle injury. But on saturday I highjumped again, without any technical practice, so no new PB. But very close. Actually quite happy about it :) More to come :D
Title: Re: Norwegian Girl
Post by: adistarhj on July 27, 2011, 09:48:37 am
I realized it was time to get a ''journal'' here on adarq: