Adarq.org

lol that silva gif always cracks me up.. mma is alot of dry humping


overeem last night, demolishment of duffee

So what... you keep a big knife on your property so that someone doesn't jump the fence to steal the camera or what?

there's no fence, but ya.. gotta knife an animal/human up if they mess with my canon hv30 or macbook.

Quote from: zgin on October 04, 2010, 02:34:50 pm

Quote from: nba8340 on October 03, 2010, 10:25:37 pm

Quote from: zginphil on October 03, 2010, 07:23:58 am

Quote from: OJ on October 02, 2010, 09:59:32 pm

I have never heard anyone bash him, ever.

he sucks

care to elaborate

he sucks ass

hahhaha man this is the funniest shit i've seen in a while. it's even funnier if you read all the posts one by one from the beginning.

yes, i quoted the first page.

"he sucks", "care to elaborate", "he sucks ass"

i think i remember telling zgin to chill with that, but ya it is a funny exchange, lol.

check the "coaches who promote squatflex" thread in call em out, for many more lols.

If you maintain the mobility it's likely you don't have the other adaptations. The same thing that decreased mobility made the tendons stiffer. So take your pick.  Six of one half a dozen of the other.

Lots of things sound good in theory and don't add up in the real world and virtually everything you find on tendon stiffness fits that bill.  Train for goals, not physiological qualities. If you run 200-400 meter sprints you'll get stiffer tendons.  So why don't 200 and 400 meter sprinters outrun 100 meter sprinters?  Because tendon stiffness is only 1 of many, many other physiological qualities that go into performance adaptations.

 

i agree here, we've seen that alot on db forum or in general where people get obsessed with 'stiffness'.. people who become obsessed with any minutia, for the vast majority, start spinning their wheels.

I wonder what 20 rep squats do to strength in that regard. I think you can correlate that with 400m sprints for 100m sprinters.

20 rep squats "feel" more like a 200 to me.

On the same token, I wonder if jumpsoles really work. I mean, even spiked track shoes act a bit as jumpsoles since the forfoot is elevated vs. the heel.

well, that's the effect i get with nike zoom waffle racers.. but jump soles are TOO elevated to be used for everything i use the waffles for, so waffles win.. jumpsoles can be used effectively for a variety of exercises, but not things like sprinting, max jumping, etc, which i see people doing on youtube and it blows my mind, that's an injury waiting to happen.. things like pogos, lunges, tucks, with jumpsoles shouldn't be too risky, but I can do that and then some in waffles and still have my heel elevated because of the waffle design.

pc

Yeah maybe I should stick with full squats for only one workout and go with 1/4 squats the other one. Not sure about the volume though...

Maybe something more hypertrophy oriented like 3x10-12 for this 1/4 squat workout?

PS. Not sure if my knee will like the 1/4 squatting though...

i dno, i don't think you should do 1/4th squatting only, unless you're referring to my half-squat style as 1/4th, then ya, you could definitely go that route.. but i imagine you're talking about even higher squats.

if you were to do quarters, i'd do them AFTER half/full, i wouldnt dedicate a session to them solely, got to hit the glutes/hams harder with half/full.

just do quarter's controlled, don't do any bouncy shit, my knees actually feel really good after those quarters, vmo's get hammered.

pc

Yo, IRC later.

Peace
  wtf bro, so sick!!!!

damien made that, shit is pimp eh?

;d

Quote from: Raptor on December 30, 2010, 06:15:49 am

I don't think so... it's not a matter of digestion, it's a matter of liquid being in a pressed stomach that goes up my throat...

why not man up?

x2

i mean, a protein shake 1 hour before lifting shouldn't make you puke, even if you wear a belt etc..

i drink milk + protein while dunking, squatting, sprinting, etc, shit feels great :F

i knew a few pukers though, they would puke all of the time, extremely lean though, not really anorexic though, those kids had some serious muscle for their age/height, just really lean and puked once every time we had them do conditioning.

pc

hahahaha


on that note..

This topic has been moved to Progress Journals & Experimental Routines.

http://www.adarq.org/forum/index.php?topic=1917.0

I just posted a study in the peer-reviewed studies section.  I thought it was very interesting and I think it pertains to training for the vertical jump (even though the study was aimed more at addressing why people who always wear high heels feel pain without them).

This is the study:  http://www.adarq.org/forum/peer-reviewed-studies-discussion/tendon-muscle-joint-stiffness/

it's the bottom one in the thread

An article that summarizes it is here:  http://jeb.biologists.org/cgi/content/full/213/15/i?maxtoshow=&hits=10&RESULTFORMAT=&fulltext=high+heels&searchid=1&FIRSTINDEX=0&resourcetype=HWCIT

.


The study focuses on women who had worn high heels for 2 years or more.  They then studied the calf muscle and achilles tendon to find out the effects of the high heels.  They found that the calf muscles are shortened:

"the high heel wearers' muscle fibres were 13% shorter than those of the women who wore flat shoes"

The researches then asked:  "by shortening the fibres, the muscles would have to contract more to shorten by the same length, and if this was the case the high heel fans' calf muscles could no longer function optimally and thus would produce less force than the flat shoe wearer's calf muscles. Had the shortened muscle fibres made it more difficult for high heel addicts to walk efficiently?"

They found out that: "The tendon had not lengthened to compensate for the shorter calf muscle. However, the high heel fans' tendons were much thicker and stiffer than the flat shoe wearers'. Narici and his team realised that by thickening and stiffening, the Achilles' tendon compensates for the shortened muscle fibres in the calf muscle, allowing the fashion addicts' calf muscles to function optimally as they walk"

So in conclusion the effect of the elevated heel was on increased tendon stiffness,  ultimately there is a down side in that you lose ankle mobility.  However, the increased in tendon stiffness is a huge positive.  I think it was on kelly baggett's site where I read something that stated that elite jumpers had tendon stiffness greater than the norm.  Furthermore, in another study posted here there is more favorable evidence for the advantages of tendon stiffness: "the stiffness of tendon structures has a favorable effect on stretch-shortening cycle exercise, possibly due to adequate storage and recoil of elastic energy."

i put some studies below.. this is always a tricky topic, because some studies contradict each other.. but basically, you want to increase tendon tensile strength/composition, but you want those tendons to be compliant under ballistic movements.. you want increased stiffness of the muscle & compliance of the tendon during a ballistic movement, this will result in greater elastic energy utilization and more force produced eccentrically in the muscles.

the key word they used above is "thicker", i'm sure if the gastrocs become tighter, those thicker tendons would become more compliant during walking etc.. did they talk about compliance?

most studies i've seen show a negative effect of "lack of compliance" in the tendons and sprint/cmj/rvj performance, less negative of an effect on squat jump.

a more effective way of improving the thickness of tendons, would be to build work capacity (frequency/volume/intensity) of reactive work.. lower level reactive drills, performed near maximally or maximally, will place quite a large load on the tendons and induce that stimulus for growth/adaptation, with much more specificity to sport than modifying shoes etc.

So by wearing elevated training shoes, wouldn't we be eliciting somewhat these favorable adaptations (increased tendon stiffness).  Then with a proper stretching routine you could probably maintain ankle mobility and calf flexibility and get the best of both worlds--you'd have the added stiffness of the tendon as well as the increased range for the calf to contract over.

Elasticity of tendon structures of the lower limbs in sprinters

The present study aims to investigate the elasticity of tendon structures of the lower limbs in sprinters and its relation with sprint performance. Subjects were 10 male sprinters and 14 controls whose anthropometric variables and isometric maximum strength were similar. The elongation (L) of the tendon and aponeurosis of vastus lateralis (VL) and medial gastrocnemius muscles (MG) during isometric knee extension and planter flexion, respectively, were determined using a real-time ultrasonic apparatus in vivo, while the subjects developed a gradually increasing torque from zero (relax) to maximal effort (MVC) within 5 s. While sprinters compared with controls showed significantly greater L above 500 N (about 50% of MVC) and higher dL/dF for VL at less than 20% of MVC during knee extension, there were no significant differences between the two groups in L and dL/dF for MG at every 10% of MVC during plantar flexion. Moreover, the average value of dL/dF above 50% of MVC, proposed as the compliance of tendon structures, did not significantly differ between sprinters and controls in either VL or MG. In a regression analysis within sprinters, the compliance of VL was negatively correlated to 100-m sprint time, r=?0.757 (P < 0.05), but that of MG was not, r=0.228 (P > 0.05). Thus the present results indicate that the elasticity of tendon structures of VL and MG at high force production levels, which might be assumed to associate with the storage and subsequent release of energy during exercises involving the stretch-shortening cycle, are similar in both sprinters and controls. For sprinters, however, the tendon structures of VL are more compliant than that for controls at low force production levels, and its elasticity at high force production levels may influence sprint performance.