Author Topic: STS TV  (Read 32797 times)

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Raptor

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Re: STS TV
« Reply #30 on: February 28, 2011, 05:42:58 pm »
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350 full squat at 165? :o

What was her vert then? She must've dunked for breakfast.

LanceSTS

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Re: STS TV
« Reply #31 on: February 28, 2011, 10:15:02 pm »
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350 full squat at 165? :o

What was her vert then? She must've dunked for breakfast.

 Full squat = slightly below parallel, half squat= slightly above, when im speaking about depth  btw, I dont worry about anything lower than that as it becomes more counterproductive if you force someone into a deeper position thats not needed nor any more beneficial.

  When she was at her peak we would go to the court and do some jumps  for a change of pace on plyo day, she could dunk a volleyball easily, dont remember her ever trying to dunk a basketball though.  I have never measured her reach so I cant tell you an exact figure on what it would be, but off one leg running its elite level for a female for sure.  If she decides to keep training to jump competitively again I will get some videos of jumps, meets, and training.  
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Raptor

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Re: STS TV
« Reply #32 on: March 01, 2011, 07:41:45 am »
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Man that would be great. I mean, time goes by, we all get old, it will be a shame, after so many years, effort, luck (in terms of genetics) to waste her talent. It really would. So I for one would love to see that.

LanceSTS

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Re: STS TV
« Reply #33 on: March 01, 2011, 11:46:31 am »
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Man that would be great.

thanks, we will see what the future holds and if she really wants to do it again, should be very interesting, she was hitting pr's almost meet to meet her senior year so definitely even more potential there for bigger numbers.


Quote
I mean, time goes by, we all get old, it will be a shame, after so many years, effort, luck (in terms of genetics) to waste her talent. It really would. So I for one would love to see that.

Well, she has already been an extremely successful athlete so she definitely hasnt wasted her talent.  If she wants to keep doing it then yea, there is definitely a possibility for more, but if she stopped and never competed again shes already done a ton in track in field.  thanks for the support, I hope she does it too, the ONE good thing about track and field here is its easy to get into a meet anytime, she can jump unattached and post numbers at any collegiate meet so it wont be hard to find meets to compete in.

 
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Raptor

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Re: STS TV
« Reply #34 on: March 01, 2011, 11:57:31 am »
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How do you get in a meet? Do you gain money if you win?

It can't be as easy as "Hi! I want to get in this meet.".

LanceSTS

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Re: STS TV
« Reply #35 on: March 01, 2011, 12:08:35 pm »
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How do you get in a meet? Do you gain money if you win?

It can't be as easy as "Hi! I want to get in this meet.".

 well its pretty easy, you apply to the meet director or whoever is hosting and compete unattached, meaning you can win but youre not technically competing against the other athletes there. For example if you win your event, the second place finisher is actually going to be first place, assuming he is not unattached too.  Money is almost impossible without a sponsorship ie. nike, addidas, etc., for females its even harder to get since so little attention is paid to track and field here.  But yea, ive been to several collegiate meets that had people over 40 yrs old competing, some did surprising well, they just run attached and want to stay competitive.  When she won the Texas relays the girl that actually finished first was an unattached competitior, olympic athlete for some other country (forgot) but yea, her results are just for her and her coaches, they dont count against the collegiate athletes.

btw, just found this javelin pic of her from a while back, this was around the time of most the upper body pr's lol.



« Last Edit: March 01, 2011, 12:14:20 pm by LanceSTS »
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LanceSTS

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Re: STS TV
« Reply #36 on: March 02, 2011, 09:50:45 pm »
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Dead start accelerations off rack/ 315lbs (roshunda training)




<a href="http://www.youtube.com/watch?v=zCaHLIconu4" target="_blank">http://www.youtube.com/watch?v=zCaHLIconu4</a>
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LanceSTS

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Re: STS TV
« Reply #37 on: March 03, 2011, 04:09:57 pm »
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Dbell tricep ext/supp pressing exercise


<a href="http://www.youtube.com/watch?v=IthD26YnwfM" target="_blank">http://www.youtube.com/watch?v=IthD26YnwfM</a>
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cowed77

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Re: STS TV
« Reply #38 on: April 24, 2011, 05:25:35 pm »
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dammit, tried to download some of your youtube vids into my iphone so i can view on the way to the gym.

lousy downloader program not working  :-[
BW: 74kg
Ht: 174cm, 5'8
reach: 220cm

168cm

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Re: STS TV
« Reply #39 on: May 23, 2011, 04:59:17 am »
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Hang Clean with 1-2-3 Drill

<a href="http://www.youtube.com/watch?v=CPlpWV5J9SI" target="_blank">http://www.youtube.com/watch?v=CPlpWV5J9SI</a>

I am new in this forum. I do hang clean regularly, but after I watched this vid, I think my form is crap.

You mentioned about loading the glutes, not the hamstrings just like doing RDL, but when I do RDL, I stretch my hamstring more than my glutes. And also you said sit back, does that mean sitting back like westside barbell box squat style?

Another question is do i arch my back like doing back squat or keep it kind of natural with very slight arch? Should I feel my hamstring being stretched when I am sitting back or only the glutes?

Many Thx

LanceSTS

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Re: STS TV
« Reply #40 on: May 23, 2011, 01:25:30 pm »
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Hang Clean with 1-2-3 Drill

<a href="http://www.youtube.com/watch?v=CPlpWV5J9SI" target="_blank">http://www.youtube.com/watch?v=CPlpWV5J9SI</a>

I am new in this forum. I do hang clean regularly, but after I watched this vid, I think my form is crap.

You mentioned about loading the glutes, not the hamstrings just like doing RDL, but when I do RDL, I stretch my hamstring more than my glutes. And also you said sit back, does that mean sitting back like westside barbell box squat style?

Another question is do i arch my back like doing back squat or keep it kind of natural with very slight arch? Should I feel my hamstring being stretched when I am sitting back or only the glutes?

Many Thx

there is a point of arching that is over doing it, and taking the glutes out of it, so you will feel the hamstrings dominate, that is too much.  You want to keep a flat back, not rounded in any way, but not over arched either.

 The best thing to do is practice an rdl iso at the bottom position, just above the knee, and hold for 30 seconds or so, really focusing on feeling the glutes fire.  Once you get the iso down, progress into a traditional rdl, with the glutes leading the movement.  Finally incorporate the clean, once youve mastered the first two.

  Learning to pull down with the hip flexors is invaluable to truly turn on the glutes, dont just "fall" into the bottom position, PULL down into it.
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LanceSTS

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Re: STS TV
« Reply #41 on: June 22, 2011, 10:16:52 pm »
+2

Half Squat with transition emphasis.




<a href="http://www.youtube.com/watch?v=BoD5ditPmJo" target="_blank">http://www.youtube.com/watch?v=BoD5ditPmJo</a>
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dfly

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Re: STS TV
« Reply #42 on: July 23, 2011, 06:35:12 pm »
+1
Awesome vids lance. Thanks for putting these out man. Your gf's stats are really impressive haha. Motivation!!

LanceSTS

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Re: STS TV
« Reply #43 on: July 23, 2011, 07:42:36 pm »
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Awesome vids lance. Thanks for putting these out man. Your gf's stats are really impressive haha. Motivation!!


np man, glad they helped.
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bedouindunker

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Re: STS TV
« Reply #44 on: August 23, 2011, 10:05:30 am »
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sir lance...


im watching vids... on the internet regarding. full squatting...


do you have a vid of you or your athletes full squatting...  and cues for full squatting... tips... anything sir lance...



coz a while ago... on 295 lbs on the bar... i fell forward on my last rep... what do you think is the cause of this? first time it happened...



thanks sir lance!