Author Topic: STS TV  (Read 101071 times)

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k6mi

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Re: STS TV
« Reply #45 on: August 23, 2011, 10:29:54 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! 
maybe when you went down you went on your toes? It has happened to me once too.

seifullaah73

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Re: STS TV
« Reply #46 on: August 23, 2011, 12:12:31 pm »
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Hi

Nice vids lance, you're the only one that comes up with these new exercise which will be beneficial for us.

what do you think about acceleration style squat or normal squat but at an angle i.e. 45 degree adjustable. Immitating the sprint start out of the block.

Also feetplacement should be at an angle as well like the blocks.

Also when it comes to squat the more deeper you go the more your glutes and hip flexors are training but when you go right to the bottom there is a point where it becomes pointless where your muscles are relaxed.

So doing squats very deep but not too deep the point where it is most beneficial.
Warm up drills
   - a walk, b skip quick powerful switch (heel to hams focus), a runs, dribbles small to big to run, straight leg to runs (force, reflex, go up/forward). force to hit the ground before it hits the ground knee/hip is at 90 degrees.
   - acceleration: low heel recovery, shin angle low, drive legs back before hitting the ground and drive thighs/knee forward not up
-------------------------------------------------------------
Measuring reminder:
5 toe to heel steps = 148cm
------------------------------------------------------------------------

�Strength comes from the legs, Power comes from the torso and Speed comes from the arm.� � Al Vermeil
Arm also aids the legs in driving it down with power - seifullaah73

My Progress Log
A Journey to Running fast and Jumping High
http://www.adarq.org/progress-journals-experimental-routines/my-journey-to-hypertrophy/

LanceSTS

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Re: STS TV
« Reply #47 on: August 24, 2011, 02:09:43 pm »
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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...

Yea, there are several on my channel, I dont have an instructional squatting video though, may make one eventually.



Quote
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! 

Weight shitfted forward somehow, couldve been from the torso, couldve been from the feet.  Make sure to keep centered over mid foot, where you tie the knot in your shoes.  If you are coming forward then think about pushing through your heels.
Relax.

LanceSTS

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Re: STS TV
« Reply #48 on: August 24, 2011, 02:13:14 pm »
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Hi

Nice vids lance, you're the only one that comes up with these new exercise which will be beneficial for us.

what do you think about acceleration style squat or normal squat but at an angle i.e. 45 degree adjustable. Immitating the sprint start out of the block.

Also feetplacement should be at an angle as well like the blocks.

Also when it comes to squat the more deeper you go the more your glutes and hip flexors are training but when you go right to the bottom there is a point where it becomes pointless where your muscles are relaxed.

So doing squats very deep but not too deep the point where it is most beneficial.


 Im not sure what you mean bud about the sprint start position in a squat, a low bar squat with a little torso angle is a little more similar but i wouldnt purposely try to imitate those exact angles in the blocks.  Just make your glutes/hams/quads/psoas/calves as strong as humanly possible in the weight room, and convert that into speed on the track. 
Relax.

seifullaah73

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Re: STS TV
« Reply #49 on: August 24, 2011, 05:01:23 pm »
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Sorry about the confusion, what i meant was regarding my first part of the post is that would doing squats at an angle help in immitating sprint block starts. i have attached an image i drew on paint to get an idea.

http://imageshack.us/photo/my-images/695/squath.jpg
sorry about bad quality, rushed it in paint.

About my second point, i was talking about when doing the squat sit back going past parallel until you reach a certain point where you can stop to get the most benefit from the squat before you go back up and if you continue going further deeper than the benefit recieved from the squat reduces, is this true is there such a point.
i.e. When doing ATG squat you go deep but is such thing as going too deep that it becomes useless.

i do the ATG squat and it probably may be too deep.

Thanks

Hope this is a better explanation
« Last Edit: August 24, 2011, 05:03:46 pm by seifullaah73 »
Warm up drills
   - a walk, b skip quick powerful switch (heel to hams focus), a runs, dribbles small to big to run, straight leg to runs (force, reflex, go up/forward). force to hit the ground before it hits the ground knee/hip is at 90 degrees.
   - acceleration: low heel recovery, shin angle low, drive legs back before hitting the ground and drive thighs/knee forward not up
-------------------------------------------------------------
Measuring reminder:
5 toe to heel steps = 148cm
------------------------------------------------------------------------

�Strength comes from the legs, Power comes from the torso and Speed comes from the arm.� � Al Vermeil
Arm also aids the legs in driving it down with power - seifullaah73

My Progress Log
A Journey to Running fast and Jumping High
http://www.adarq.org/progress-journals-experimental-routines/my-journey-to-hypertrophy/

LanceSTS

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Re: STS TV
« Reply #50 on: August 24, 2011, 05:27:29 pm »
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Sorry about the confusion, what i meant was regarding my first part of the post is that would doing squats at an angle help in immitating sprint block starts. i have attached an image i drew on paint to get an idea.

http://imageshack.us/photo/my-images/695/squath.jpg
sorry about bad quality, rushed it in paint.

ah, yea I get what youre asking but no, I dont think that would be beneficial unless you had some sort of machine that tracked the barbell, and even then, it would be minimal carryover.  Get strong in the lower body, at a high speed, and practice a ton of starts, thats worked for decades and will continue to.

Quote
About my second point, i was talking about when doing the squat sit back going past parallel until you reach a certain point where you can stop to get the most benefit from the squat before you go back up and if you continue going further deeper than the benefit recieved from the squat reduces, is this true is there such a point.
i.e. When doing ATG squat you go deep but is such thing as going too deep that it becomes useless.

i do the ATG squat and it probably may be too deep.

Thanks

Hope this is a better explanation



  Well, imo once youre below parallel (top of this crease is below knee level), youre getting most of the benefits of any range of motion, regardless of how far below you are.  Squat as deep as you can but dont force it once past parallel, youve already put the quads at a disadvantaged position and made the glutes take most the workload at the bottom point.

  Bouncing out of the bottom like youre referring to is used by olympic lifters as this is the position they are forced into under a heavy clean, so its a skill more than anything, but done right it is beneficial as well as more weight can be handled.  If you are comfortable squatting to that depth then I would suggest you continue.
Relax.

seifullaah73

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Re: STS TV
« Reply #51 on: August 24, 2011, 05:45:22 pm »
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here is a video i uploaded on youtube to have my form checked, my aim was to do ATG.

http://www.youtube.com/watch?v=CBI9t3WFhiE

This as deep as i can go without forcing and last time i did that my Glutes was very sore, so yeah my glutes take the most workload and that is the main aim of the squat, right.

I go deep. But i find it hard to come up and i read in one of your post with someone with the same situation that i am not getting enough protein in my muscle as i don't consume whey protein powder during my workout which i will start for my hypertrophy workout.

So what you are saying is that as long as i go past parallel that is the point where i get the most benefit and it doesn't matter how deep you go? but don't force it, i will try and get video of just going  to the point of parallel and see how it goes.

thanks
« Last Edit: August 25, 2011, 12:44:18 pm by seifullaah73 »
Warm up drills
   - a walk, b skip quick powerful switch (heel to hams focus), a runs, dribbles small to big to run, straight leg to runs (force, reflex, go up/forward). force to hit the ground before it hits the ground knee/hip is at 90 degrees.
   - acceleration: low heel recovery, shin angle low, drive legs back before hitting the ground and drive thighs/knee forward not up
-------------------------------------------------------------
Measuring reminder:
5 toe to heel steps = 148cm
------------------------------------------------------------------------

�Strength comes from the legs, Power comes from the torso and Speed comes from the arm.� � Al Vermeil
Arm also aids the legs in driving it down with power - seifullaah73

My Progress Log
A Journey to Running fast and Jumping High
http://www.adarq.org/progress-journals-experimental-routines/my-journey-to-hypertrophy/

seifullaah73

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Re: STS TV
« Reply #52 on: August 25, 2011, 12:45:53 pm »
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Quote
you've already put the quads at a disadvantaged position and made the glutes take most the workload at the bottom point.

This what we want, right? so we train the Hamstring and the Glutes more.
Warm up drills
   - a walk, b skip quick powerful switch (heel to hams focus), a runs, dribbles small to big to run, straight leg to runs (force, reflex, go up/forward). force to hit the ground before it hits the ground knee/hip is at 90 degrees.
   - acceleration: low heel recovery, shin angle low, drive legs back before hitting the ground and drive thighs/knee forward not up
-------------------------------------------------------------
Measuring reminder:
5 toe to heel steps = 148cm
------------------------------------------------------------------------

�Strength comes from the legs, Power comes from the torso and Speed comes from the arm.� � Al Vermeil
Arm also aids the legs in driving it down with power - seifullaah73

My Progress Log
A Journey to Running fast and Jumping High
http://www.adarq.org/progress-journals-experimental-routines/my-journey-to-hypertrophy/

LanceSTS

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Re: STS TV
« Reply #53 on: August 25, 2011, 02:15:03 pm »
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seifullah, I cant tell you a lot about that squat because its an unweighted squat, and will look different with a load on the bar, but you need get your form down before you worry about more depth.  Youre driving the hips up before the torso, resulting in a good morning type movement on the concentric portion of the lift.  Think about driving your traps up into the bar the very first thing you do out of the hole, and dont go any lower than you can while maintaining your neutral spinal position.  Once you have that down you can work on getting deeper while maintaining that position.

As for getting the glutes more involved, yes thats a good thing but not at the expense of form or safety.  If you go to a depth of slightly below parallel, you can hit every muscle in the lower body very well, and there is no need to force any more depth at that point, if it is comfortable thats fine, but dont force it.
Relax.

seifullaah73

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Re: STS TV
« Reply #54 on: August 25, 2011, 02:55:49 pm »
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I probably misunderstood what Mark Rippetoe stated regarding the squat. He said that when driving up with the squat you have to drive your hips up. He is always emphasizing on the Hip driving up first.

http://www.youtube.com/watch?v=yha2XAc2qu8

Always emphasising on hip driving up first, this is what i have been following ever since.
i will get a video of my doing a loaded squat, but i have access to tires which are big and therefore it would be hard to see the side view.

Thanks
Warm up drills
   - a walk, b skip quick powerful switch (heel to hams focus), a runs, dribbles small to big to run, straight leg to runs (force, reflex, go up/forward). force to hit the ground before it hits the ground knee/hip is at 90 degrees.
   - acceleration: low heel recovery, shin angle low, drive legs back before hitting the ground and drive thighs/knee forward not up
-------------------------------------------------------------
Measuring reminder:
5 toe to heel steps = 148cm
------------------------------------------------------------------------

�Strength comes from the legs, Power comes from the torso and Speed comes from the arm.� � Al Vermeil
Arm also aids the legs in driving it down with power - seifullaah73

My Progress Log
A Journey to Running fast and Jumping High
http://www.adarq.org/progress-journals-experimental-routines/my-journey-to-hypertrophy/

LanceSTS

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Re: STS TV
« Reply #55 on: August 25, 2011, 02:59:58 pm »
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I probably misunderstood what Mark Rippetoe stated regarding the squat. He said that when driving up with the squat you have to drive your hips up. He is always emphasizing on the Hip driving up first.

http://www.youtube.com/watch?v=yha2XAc2qu8

Always emphasising on hip driving up first, this is what i have been following ever since.
i will get a video of my doing a loaded squat, but i have access to tires which are big and therefore it would be hard to see the side view.

Thanks


right, you want to drive the hips up, BUT not at the expense of the torso the staying down. Drive the hips AND THE TORSO UP, but from the HIPS. 
Relax.

seifullaah73

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Re: STS TV
« Reply #56 on: August 25, 2011, 03:09:02 pm »
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So i should drive the hips up but at the same time i should drive the torso up by the hips. by this you mean when i go up i should try not let my body come past 45 degrees becoming horizontal so keep my torso up when raising hips and extend by the hips.

i will try and post a video with weights with what you said and see how it goes.

i guess it's not easy to squat as i thought, its a technical lift.

thanks

Warm up drills
   - a walk, b skip quick powerful switch (heel to hams focus), a runs, dribbles small to big to run, straight leg to runs (force, reflex, go up/forward). force to hit the ground before it hits the ground knee/hip is at 90 degrees.
   - acceleration: low heel recovery, shin angle low, drive legs back before hitting the ground and drive thighs/knee forward not up
-------------------------------------------------------------
Measuring reminder:
5 toe to heel steps = 148cm
------------------------------------------------------------------------

�Strength comes from the legs, Power comes from the torso and Speed comes from the arm.� � Al Vermeil
Arm also aids the legs in driving it down with power - seifullaah73

My Progress Log
A Journey to Running fast and Jumping High
http://www.adarq.org/progress-journals-experimental-routines/my-journey-to-hypertrophy/

seifullaah73

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Re: STS TV
« Reply #57 on: August 28, 2011, 01:27:10 pm »
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Finally, Here is a video with 112lbs of weight on it, it was raining heavy for 3 days it got muddy outside, tires had mud, i got dirty so i had to stop and weight when it was not raining, it was quite wet the grass as it had rained last night but nothing too messy as the other days. I forgot to emphasize my shoulders but feel i did use my shoulders quite a bit, just wanted to record myself squatting heavy weight, wasn't as hard as it would have if i went to the bottom as i would need to put even more effort.

http://www.youtube.com/watch?v=SfOdOg_YvTg

when you say don't force, do you mean go to a point where i can comfortably go back up instead of going all the way to the bottom and use more effort to come up.
Warm up drills
   - a walk, b skip quick powerful switch (heel to hams focus), a runs, dribbles small to big to run, straight leg to runs (force, reflex, go up/forward). force to hit the ground before it hits the ground knee/hip is at 90 degrees.
   - acceleration: low heel recovery, shin angle low, drive legs back before hitting the ground and drive thighs/knee forward not up
-------------------------------------------------------------
Measuring reminder:
5 toe to heel steps = 148cm
------------------------------------------------------------------------

�Strength comes from the legs, Power comes from the torso and Speed comes from the arm.� � Al Vermeil
Arm also aids the legs in driving it down with power - seifullaah73

My Progress Log
A Journey to Running fast and Jumping High
http://www.adarq.org/progress-journals-experimental-routines/my-journey-to-hypertrophy/

Raptor

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Re: STS TV
« Reply #58 on: August 28, 2011, 03:17:34 pm »
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112 lbs is heavy weight? What's going on in here?

LanceSTS

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Re: STS TV
« Reply #59 on: August 28, 2011, 04:44:22 pm »
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Finally, Here is a video with 112lbs of weight on it, it was raining heavy for 3 days it got muddy outside, tires had mud, i got dirty so i had to stop and weight when it was not raining, it was quite wet the grass as it had rained last night but nothing too messy as the other days. I forgot to emphasize my shoulders but feel i did use my shoulders quite a bit, just wanted to record myself squatting heavy weight, wasn't as hard as it would have if i went to the bottom as i would need to put even more effort.

http://www.youtube.com/watch?v=SfOdOg_YvTg

when you say don't force, do you mean go to a point where i can comfortably go back up instead of going all the way to the bottom and use more effort to come up.

 Ok man, first of all, completely forget the hip drive thing, dont think about it, try it , etc, youre taking it to the extreme and mis understanding it and your hips are coming up before your torso does, putting a TON of stress on your lower back and spine.  You need to start from square one and try to stay as upright as you possibly can, I would even do some front squatting for a while to re enforce that position.  You can try box squatting and keeping a more upright torso for a while, sometimes that helps, but you HAVE to get to the point that your hips arent beating your torso up to the top.  I would definitely post another form check video with a front squat and either a box squat with a more upright torso position or a back squat with a more upright, but you need to work on that before you progress to heavier weights bud, thats not safe at all the way youre currently doing them.  Props on the tire weights though, finding a way to make a weight set out of that is boss.
Relax.