Author Topic: length-tension-motor-pool Volume Sessions (LTMP-VOLUME sessions)  (Read 11061 times)

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adarqui

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Re: length-tension-motor-pool Volume Sessions (LTMP-VOLUME sessions)
« Reply #30 on: March 29, 2011, 11:08:21 pm »
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how would a session like this on a monday with a workout of heavy lunges on say thursday work? do you think 1 LTMP session a week is enough if you focus on increasing the amount of reps every week? i recover from workouts extremely slow so im trying to plan my training for when AAU season is over now

nah, if you were going to do that, you'd want to just make that a normal session, not ltmp.. ltmp would be used WHENEVER throughout that week, could go VERY light, for example the 60% squatting for reps.. That's extremely light, it shouldn't cause any problems whatsoever with your other training, it should instead aid recovery and get you "more stimmed" for your real sessions.

so you could do a normal volume session on monday, that would make more sense.. 3-5 x 10 and a 20 repper for example (or do without the 20 repper etc).

one of the good things about high frequency training, it will improve your ability to recover from workouts.. if you got in more submax lifting sessions, your work capacity would improve.

peace!

ok thanks for the reply man,

np man



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ive been reading through all the different articles on here just trying to prepare myself for once my aau season ends. When it ends im going to have from July-February to train before AAU starts again in March. Thats 8 months of training I think I can make some serious gains during that time.

definitely



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Without a doubt I'll be able to throw down with ease off 1 leg with 8 months of nothing but training. Im just looking for some guidance and the articles your write help bro.

well, your case is unique in the sense that your knees can become an issue.. you have to find a way of strengthening your legs which doesn't bother your knees, that could be half squatting and/or lunging etc.. just have to find something that keeps your knees healthy and then go apeshit on it and improve strength like crazy, i imagine deep squatting for you definitely exacerbates the issues..

you could implement LTMP in addition to a program or by itself, the only thing would be to make sure you stay more towards the 60% range initially, first 1-2 weeks, just to make sure the knees aren't getting murdered.. playing bball is more intense than LTMP-lifting, so, but it comes down to finding a lift that doesn't aggravate issues.. you could load up a lift with 30% and if that lift doesn't agree with you biomechanically, it'll cause issues, so the key is to find something that allows you to push the weights without messing with those knees.. for me, that's half.. imagine if i was deep squatting with the type of frequency/volume i use? i'd be a mess, my hip would be destroyed before my knees would be.. staying above parallel keeps me in a much safer position and allows me to do what i do.

i'm starting to use ltmp in and of itself, i've pretty much cut out my normal lifting sessions.. for example, i'm lifting mostly LTMP-VOLUME sessions, but then i am throwing in LTMP-SINGLES sessions and really pushing the intensity on those WHEN I FEEL GOOD.. so i might go 3-4 days in a row with multi-session days using LTMP-VOLUME, then bam mentally i feel ready to hit some major singles, and i'll do so.. by staying in the submax range for the most part, i'm getting stronger without taxing my CNS.. the ltmp-singles sessions really tax my CNS/tendons much harder.. 90+% lifts put alot more pull on the tendons of course, and that's something i avoid with the 60-85% range during the LTMP-VOLUME sessions..

this ltmp framework is becoming a system in and of itself, pretty much guided by feel.. if you feel like hitting a max 20, go for it.. if you feel like hitting a 10, go for it.. very slow 10, very fast 20, then out of nowhere after a good night's rest you feel PR ready and go for some big lifts on LTMP-SINGLES, it's mostly a "by feel" approach but the reason it becomes effective is this:

1. lengthening (stretching) before tension, promotes better length-tension relationships
2. submax work improves recovery and still activates all mu's, while "bathing the muscle+fascia with blood" (recovery)
3. submax high rep work is a prolonged hypoxic environment which is very anabolic, time under tension is very important to strength/hypertrophy
4. submax work doesn't drain the CNS once you're adapted, initially sure because of soreness etc, but once you get past that initial soreness/draining phase, you'll feel fine the next day after hitting any number of sessions with 10-20 reps.. it really is amazing.
5. high frequency routines provide the greatest results, if a stimulus is provided day in and day out, even multiple times per day, the body has no choice but to adapt to survive, given adequate nutrition intake + sleep schedule.
6. improved work capacity, this style of lifting improves work capacity.. for example, if i'm stimulating max motor units 3x/day with half squat, vs 2x/week, i'm squatting 120 times a month vs 8 times a month, huge difference.. that would be over 1 year's worth of lifting done in 1 month, so you can see the potential for gains.
7. ltmp-singles sessions don't even need to be 100% psyche up.. you use all of the volume work to get stronger, then just test your new strength relaxed no psyche up using singles.. no need to push the maxes unless you really want too, the higher frequency submax work will push your maxes.. for nd, if you can squat 305 x 8, and you work around that realm, going 275 x 20, 305 x 10 breathing, 225 x 20 slower, 345 x MSEM singles, within a short while, that 305 will improve with most of the work coming submaximally.. you could in fact stay completely shy of 305 x whatever and work within the 275-295 range for more volume, busting ass on breather's, then go back to 305 and easily PR.

hope that helps.. this system is built more around submax work, but higher frequency.. so, if we really do "check our egos at the door", we can make some pretty impressive gains safely in the submax realm.. really focusing on moderate-high rep efforts @ a higher frequency results in some pretty impressive strength gains..

this approach is really a demonstration of "practice".. if you want a good jumper, got to shoot every day, mixing it up, all types of spots/volumes.. same for learning to recruit your mu's.. to tap into those dormant mu's, multiple times per day, is really effective at spurring on adaptations for using those mu's, making them stronger, etc.

think of recruiting mu's as a skill, this is a system aimed at improving that skill, without causing much CNS fatigue.

hope that helps

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I know Ive said it before but youre strength lately is incredible. I imagine reps with weights in the 400s this summer

appreciate it man, hope so, that's the goal, i want 405 x 10 on pin 6 squat by august. :F

pc!

horton

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Re: length-tension-motor-pool Volume Sessions (LTMP-VOLUME sessions)
« Reply #31 on: March 30, 2011, 10:12:31 am »
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Thanks for the reply man. Deffinetly lunges and half squatting will be best for my body. Even though my knee health is improving full squats just put too much pressure on, and half squats just feel so much better for my body. I deffinetly gotta get strong as hell in the half squat and lunges, especially in lunges because I really wanna improve my single leg jumping.

I really like the idea of LTMP-VOLUME sessions, I can imagine after 3 or so sessions of high volume that your legs would feel amazing and ready to PR on the singles. Without a doubt I am going to implement LTMP into my training. Just like you, id love to get 225x50 at 155lbs. I can only imagine squatting that number of reps is just as much a mental thing as it is physical, id imagine by the 30th rep or so you would start to get exhausted mentally too.

But I am deffinetly going to give this a try im excited to start training once AAU ends. I think lunges will help my single leg jumping a lot too.

shammy12

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Re: length-tension-motor-pool Volume Sessions (LTMP-VOLUME sessions)
« Reply #32 on: March 30, 2011, 04:51:32 pm »
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What will the difference be if I do 2 sets of LTMP in one session instead of doing 2 sets spread across two session?

I'm planning to do something like 1 session of SquatsxF, BSSxF and Calf Raises everyday. And do jumps like 2 or 3 times a week.
« Last Edit: March 30, 2011, 05:28:59 pm by shammy12 »

ccameron

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Re: length-tension-motor-pool Volume Sessions (LTMP-VOLUME sessions)
« Reply #33 on: April 15, 2011, 06:58:03 pm »
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What do you think about really light ltmp as a form of rehab for certain muscle groups? Once the inflammation is gone and there is only shortened ROM and weakness do you think it would be an effective treatment?

I was thinking of trying really light rdl/wide stance box squat for my hamstring once it gets a little better.

pelham32

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Re: length-tension-motor-pool Volume Sessions (LTMP-VOLUME sessions)
« Reply #34 on: July 31, 2012, 07:14:45 pm »
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    Is any one still incorporating adarqui's concept of length tension motor pools in their workouts? Stretching and high rep squats? I really like the concept, any thoughts for people that tried it?
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adarqui

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Re: length-tension-motor-pool Volume Sessions (LTMP-VOLUME sessions)
« Reply #35 on: September 07, 2012, 09:49:36 am »
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    Is any one still incorporating adarqui's concept of length tension motor pools in their workouts? Stretching and high rep squats? I really like the concept, any thoughts for people that tried it?

ltmp/high rep/rested max was by far the best stuff i ever did.. rested max is crazy advanced tho i dont advise it unless you are crazy experienced, mostly because allowing your ego to triumph over common sense is pretty easy.. rested max requires staying below the threshold of psyching up/work up sets, the idea being you just go from homeostasis to a 'safe' max effort without any workup/psyche ups in between, so it requires alot of experience.

ltmp stuff can be done very safely imo.. especially if you play with the higher rep work more so than the max effort single etc.......

i never felt better when doing ltmp.. the combo of stretching + heavy high rep/heavy singles made me feel the most bouncy ive ever felt in my life.. was pretty shocking.. landed my best dunks using that technique too.

heavy high rep work is brutal but i feel it's the most effective... incorporating that with ltmp technique i really feel it's ridiculously powerful.

peace

pelham32

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Re: length-tension-motor-pool Volume Sessions (LTMP-VOLUME sessions)
« Reply #36 on: September 09, 2012, 09:33:45 pm »
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    Is any one still incorporating adarqui's concept of length tension motor pools in their workouts? Stretching and high rep squats? I really like the concept, any thoughts for people that tried it?

ltmp/high rep/rested max was by far the best stuff i ever did.. rested max is crazy advanced tho i dont advise it unless you are crazy experienced, mostly because allowing your ego to triumph over common sense is pretty easy.. rested max requires staying below the threshold of psyching up/work up sets, the idea being you just go from homeostasis to a 'safe' max effort without any workup/psyche ups in between, so it requires alot of experience.

ltmp stuff can be done very safely imo.. especially if you play with the higher rep work more so than the max effort single etc.......

i never felt better when doing ltmp.. the combo of stretching + heavy high rep/heavy singles made me feel the most bouncy ive ever felt in my life.. was pretty shocking.. landed my best dunks using that technique too.

heavy high rep work is brutal but i feel it's the most effective... incorporating that with ltmp technique i really feel it's ridiculously powerful.

peace






Hey thanks for the reply man!! Yeah I think you were on to something with the ltmp sessions. I've been incorporating them in a pretty much similar fashion.. What is the rested max useful for? For example is it kind of like if I jumped 40 inches with no warmup and no psyche up but with squatting, just getting really strong and be able to demonstrate that strength at any given time? Wish you were still making training vids, they were creatively awesome. You got me wanting to make some and post them.
Goal

windmill consistently/ touch top of the square consistently



weight= 193
height= 6'3 1/2
highest touch= top of the square, which is 11'4