21946
Performance Training Blog / Re: Maximum Strength Effort Method
« on: February 05, 2010, 04:24:59 pm »Awesome , epic , jizz in my pants!!!
lol!
thanks, glad i got you to
JIZZ
IN
YOURPANTS.
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lol!
thanks, glad i got you to
JIZZ
IN
YOURPANTS.
21947
Progress Journals & Experimental Routines / Re: from bull to beast, hopefully...
« on: February 05, 2010, 06:11:24 am »i think im relatively strong enough... but im just not getting high enough...
kinda disheartening...
workout, 1/26 & 2/5
are your workouts spaced that far apart?
why are you doing REA squats with 10kg? 10kg is so light.. REA's are done from 30-70%... i mean at least get to 30% if you feel ok.. 10kg is like 5% hehe.
your speed squats/stepups have been increasing.. how often are you doing max jumps?
why are you not including heavy squatting at least once every 2 weeks or so, i know you're in season, but, the speed squats for a top set of 3 isn't going to cut it.. also, why a top set of 3 on speed squats? that's something you'd do for max strength... speed squats need a little more volume like - 4x3 at your work-set weight.
i just don't get why everyone is completely dumping heavy squatting when they enter an explosive/in-season phase... you have to go heavy once in a while to maintain that max strength, or it'll drop.
this is a post you wrote a while back:
Quote
hmmm,
monday;
- warmup
- single leg jumping (~5-8 max jumps after warmup jumps)
- light single leg bounding: ~10 reps in a row for a leg, rest, 3 sets, just work on form
- squat: 3-4x3 (near max triples), double leg ankle hops before each set (~5 reps), just working on form (complete triple extension)
- very light REA squat: ~45 lb, 5x3, 3 minutes rest in between, work on really exploding out of the hole (dont land deep, land above parallel)
- core/stretch
wednesday:
- warmup
- double leg jumping (~5-8 max jumps after warmup jumps)
- low box barbell stepups: 3x5 (dont go max 5, especially right off the bat)
- db or bb walking lunges: 2 x 5 each leg
- core/stretch
alternating between these 2 schedules huh? hmmm... i tot i was doing something similar alr, as in 1 double leg exercise (squats), 1 single leg (walking lunges), light movement plyos (the rebounding box jumps), with the added core exercises and extra upper body work on my 2nd day in the week days.
why do you like speed squats? if you're doing rea/jump squat, you definitely don't need speed squatting..
and in that routine, the dont go above 45 lb thing on rea squats was temporary.. that should be light to you by now and you should have the form down.. you could step it up, as long as you're not fatigued by the end of the workout.
im just a little confused hehe.. :/
21948
Performance Training Blog / Maximum Strength Effort Method
« on: February 05, 2010, 05:02:11 am »Blog #1: 2/05/2010: Maximal Strength Effort Method
By: Andrew Darqui
*** Keep in mind this method is intended for intermediate athletes who have plenty of experience, or advanced athletes. Beginners shouldn't play with the stuff in this blog entry. ***
When people think about performing one rep (singles), they always think about maxing out (1RM lifting). There is a method out there which utilizes single repetitions in order to improve maximal & explosive strength. This method is formally referred to as the "Maximal Strength Effort Method" (MSEM) as described by Verkhoshansky (http://www.verkhoshansky.com). I have found this method to be extremely effective, from experience in my own training & for those who I have coached.
- MSEM improves Max strength (MxS) & Explosive Strength (ExS)
Improving maximal strength (MxS) & explosive strength (ExS) are both very important for athletic performance. When ExS reaches a certain limit or threshold, the most effective way to improve it further is to improve your MxS. ExS is the ability to produce maximal tension in minimal time, this is what we see in sport, whether it be jumps, acceleration, or change of direction. Simply put, if you produce the same force in less time, or produce more force in the same amount of time, you will jump higher or run faster.
- MSEM improves the ability of your muscles to relax following an intense contraction
Not only does MSEM improve MxS & ExS, it also improves the ability of your muscles to relax following an intense contraction. This becomes especially important in sport, because it means you recover sooner in between explosive movements. A faster recovery allows for replenishment of high energy substrates (fuel, ATP-CP) sooner, which allows for an even more powerful contraction - this offers a significant enhancement in cyclic activities such as sprinting.
- MSEM reduces fatigue & soreness, increases CNS stimulation
Another very important aspect of MSEM is the effect it has on your central nervous system (CNS) & musculoskeletel system. When comparing MSEM versus 5x5, MSEM leads to much less CNS fatigue, as well as barely any soreness or fatigue. In fact, from my own personal accounts with MSEM, it is a potent CNS stimulator; power and nervous system excitability are increased. This makes MSEM a perfect tool to be used in the pre-season or in-season.
- MSEM increases strength without an appreciable increase in body mass
Finally, for those athletes wishing to improve power without an increase in body weight, MSEM becomes a valuable tool. Increasing power without an increase in muscle mass is not the easiest thing to do, but it can be done. Since MSEM is low volume & uses single repetitions, instead of consecutive repetitions, there simply is not enough time under tension (TUT) to cause any sort of significant hypertrophy (increase in muscle size). Instead, MSEM improves power by improving maximal strength and the rate at which muscle fibers fire (rate coding).The rate at which muscle fibers fire, has an important impact on rate force development (RFD), because this firing frequency directly affects two of rfd's main components: starting strength & acceleration strength.
- MSEM can help to break out of traditional strength training ruts
Utilizing moderate/high volume + high intensity (> 75 to < 90% 1RM) strength training programs for too long can lead to negative effects on RFD & various hormones. Though traditional strength training programs (TSTP's) such as 5x5 increase lean muscle mass far better than does MSEM, TSTP's are notorious for causing RFD to "shfit to the right", in other words, TSTP's can cause one to produce more force in a greater amount of time (not good). The reason this happens is simple: Heavy consecutive repetition lifts require that the body & muscle groups involved maintain a high amount of tension for a significant amount of time, move each rep with a decreased amount of speed, and require more time & resources for the body/CNS to recover. When it comes to hormones, spending too much time in a fatigued state, especially when frequently going to failure, can lead to decreases in testosterone and increases in cortisol, which can negatively impact power production.
The graph below will illustrate my point. The explosively trained group produces a greater amount of force in less time, this is essential in sport, as most plays & movements occur in fractions of a second.
Sedentary vs. Explosively Trained vs. Excessively Strength Trained:
- Grinding out rep after rep for too long can negatively impact the FORCE / TIME curve
The above paragraph is for people whose performance seems to be dropping or stagnating for far too long (~1 month). TSTP's have their place of course, they are good for general physical preparedness (GPP), hypertrophy, strength gain, etc. They can effectively be done in blocks or in conjunction with explosive training, but if done excessively and for too long, performance can suffer. So if that's your case, you might want to consider MSEM (this blog) or some other strategy (future blogs).
With MSEM, two sets of three (2 x 3) refers to:
- Set 1: Rep1, rest, Rep2, rest, Rep3
- recovery
- Set 2: Rep1, rest, Rep2, rest, Rep3
- recovery
Example MSEM Session by SpikeJon
So, if we use the barbell squat in our MSEM example, this would require the barbell be re-racked after each rep, giving a brief amount of rest to shake out the legs, take deep breathes, and rid yourself of some tension. The rest you take between reps could be anywhere from 15 seconds to 1 minute.
MSEM Protocol as defined by Verkhoshansky
The two variants
-
- Variant 1
-
Parameters
- Sets: 2-4
- Reps: 2-3 (rest between reps)
- Intensity: 90-95% 1RM
- Rest between reps: 15s-1min
- Rest between sets: 4-6 minutes
- Frequency Off-season: 1 session every 2-3 weeks
- Frequency In-season: 1 session every 1-2 weeks
-
- Variant 2 - Much more intense:
-
Parameters:
- Sets: Wave loaded
- Reps: 2-3 (rest between reps)
- intensity:
- Set 1: 90%
- Set 2: 95%
- Set 3: 100%
- Set 4: 95%
- Set 5: 100%
- Set 6: Attempt PR
- Rest between reps: 15s-1min
- Rest between sets: 4-6 minutes
- Frequency Off-season: 1 session every 2-3 weeks
- Frequency In-season: 1 session every 1-2 weeks
- MSEM is STIM, it help to PR on the field or in the weight room
I have seen success with those exact methods, and slight deviations. Instead of limiting it to 2-4 x 2-3, I've used just one set of 4-8 singles, increasing or decreasing weight by 5-10 lb. depending on how I feel after each single. When playing with MSEM, you will notice that sometimes the second and third reps feel more explosive than the first. This is a stimulatory effect, which can definitely be taken advantage of. Another stimulatory effect is seen in the performance of subsequent sets, such as the 2nd and 3rd. This is taken advantage of in Verkhoshansky's second variant.
I personally wouldn't use Variant 2 in-season for sports like basketball, tennis, baseball, football etc... Variant 2 lends itself more to track and field / weightlifting events, or sports with more time to recover in between events.
To implement MSEM, make sure you're in a strength or power block. Not a good idea to utilize MSEM sessions in a GPP block. If you're in a strength or power block, you could throw in a session once every 1-3 weeks, making sure to include adequate recovery time before AND after. For your next session following the MSEM session, test your vert or speed. Use a session like this to get rid of some fatigue, prime the nervous system, and test your performance a few days following. So, in general, start off throwing in an MSEM session once every 3 weeks, and as you get closer to trying to peak your vert utilize MSEM once every 2 weeks, then 1 week, then peak.
I've effectively used MSEM using the barbell squat for double leg jumpers, single leg jumpers, and sprinters.
Example sessions might be:
Session:
- (~8 minutes) warmup
- (~35 minutes) sprints / jumps / explosive stuff / something
- (~45 mins)
- barbell squat: MSEM: 2 x 3
OPTIONAL: db walking lunges: 2x5e (for people who love the unilaterals)
- core
- (~10 minutes)
- stretch
- MSEM can be used by sprinters, double & single leg jumpers, weightlifters, or in-season strength maintenance/improvement
If you're a single leg jumper or sprinter, and would like to try using this method with more specificity, it's a little tough but the best way to do it would be to utilize 12" barbell stepups. Alot of experience with this lift is required before hitting 90-95%. I would stay clear of 100% lifts using 12" barbell stepups. You can perform the singles on both legs, one at a time, then rest. Otherwise, as purely a jumper, you could just perform MSEM on your dominant jumping leg, and then perform lighter reps after the session on your non-dominant leg.
Example sessions for advanced single leg jumper
Session:
- (~8 minutes) warmup
- (~35 minutes) sprints / jumps / explosive stuff / something
- (~45 mins)
- 12" barbell stepup: MSEM: 2 x 3
- core
- (~10 minutes)
- stretch
testing mpegstreamclip : MSEM half squat 315 x 9 @ 154 *AFTER* 2 hours of conditioning ::: adarq.org
WEAK DEPTH, msem half sq 325 @ 2x4 singles after 1 hour of fatiguing reactive work
MSEM EXAMPLE: 315 x 8 singles @ 154 lb Bodyweight. Maximal Strength Effort Method ::: adarq.org
Ok, so for people who have no idea what i'm talking about, here's a general example 12 week program which illustrates how to phase in MSEM. It includes upper body work to give an idea of how to taper it.
GPP: Weeks 1-4
STRENGTH: Weeks 5-8
POWER: Weeks 9-12
PEAK: Week 13+
F: Failure
AF: Almost Failure
10e: 10 each
SL: Single Leg
Weeks 1 & 2:
Monday: Upper Body:
- (~5 minutes) warmup
- (~10-25 minutes) footwork / skill stuff / something
- (~3 minutes) shoulder prehab (prone Y T W)
- (~45 minutes)
- flat db bench (3x10) SUPERSET seated row (3x10)
- incline db bench (2x10) SUPERSET pullups (2xF)
- pushups (3xF) SUPERSET horizontal pullup (3xF)
- shoulder matrix (3x10) SUPERSET tricep pushdown (3x10)
- core
(~10 minutes)
- stretch
Tuesday: Lower Body:
- (~8 minutes) warmup
- (~25 minutes) sprints / jumps / something
- (~45 mins)
- barbell squat (3x10)
- db walking lunges: 3x10e
- 18" db stepup: 3x10e
- Double leg glute bridges: 3xF SUPERSET Standing double leg calf raise: 3x10
- core
- (~10 minutes)
- stretch
Thursday: Same as Monday
Saturday: Same as Tuesday
Weeks 3 & 4:
Monday: Upper Body:
- (~5 minutes) warmup
- (~10-25 minutes) footwork / skill stuff / something
- (~3 minutes) shoulder prehab (prone Y T W)
- (~45 minutes)
- flat db bench (3x8) SUPERSET seated row (3x8)
- incline db bench (2x8) SUPERSET pullups (2xF)
- pushups (3xF) SUPERSET horizontal pullup (3xF)
- shoulder matrix (3x10) SUPERSET tricep pushdown (3x10)
- core
(~10 minutes)
- stretch
Tuesday: Lower Body:
- (~8 minutes) warmup
- (~25 minutes) sprints / jumps / something
- (~45 mins)
- barbell squat (3x8)
- db walking lunges: 3x8e
- 18" db stepup: 3x8e
- Double leg glute bridges: 3xF SUPERSET Standing db calf raise: 3x8
- core
- (~10 minutes)
- stretch
Thursday: Same as Monday
Saturday: Same as Tuesday
Week 5 & 6:
Monday: Upper Body:
- (~5 minutes) warmup
- (~10-25 minutes) footwork / skill stuff / med ball throws
- (~3 minutes) shoulder prehab (prone Y T W)
- (~45 minutes)
- flat db bench: 3x8
- seated row: 3x8
- incline pushups (3xF) SUPERSET pullups (3xF)
- shoulder matrix (3x10) SUPERSET Tricep Pushdown (3xF)
- (~10 minutes)
- stretch
Tuesday: Lower Body:
- (~8 minutes) warmup
- (~35 minutes) sprints / jumps / something
- (~45 mins)
- barbell squat (4x8)
- walking lunges (4x8e)
- double leg glute bridges (3xF) SUPERSET standing calf raise: 3x8
- core
- (~10 minutes)
- stretch
Thursday: Upper Body:
- (~5 minutes) warmup
- (~10-25 minutes) footwork / skill stuff / med ball throws
- (~3 minutes) shoulder prehab (prone Y T W)
- (~45 minutes)
- flat db bench: 4x8
- single arm db row: 4x8
- flat pushups (3xF) SUPERSET horizontal pullups (3xF)
- shoulder matrix (3x10) SUPERSET Tricep Pushdown (3xF)
- (~10 minutes)
- stretch
Saturday: Lower Body:
- (~8 minutes) warmup
- (~35 minutes) sprints / jumps / something
- (~45 mins)
- barbell squat (3x8)
- 18" lunges (3x8e)
- single leg glute bridges (3xF) SUPERSET standing calf raise: 3x8
- core
- (~10 minutes)
- stretch
Week 7 & 8:
Monday: Upper Body:
- (~5 minutes) warmup
- (~10-25 minutes) footwork / skill stuff / med ball throws
- (~3 minutes) shoulder prehab (prone Y T W)
- (~45 minutes)
- flat db bench: 4x8
- seated row: 4x8
- weighted incline pushups (3xF) SUPERSET weighted pullups (3xF)
- shoulder matrix (3x10) SUPERSET Tricep Pushdown (3xF)
- (~10 minutes)
- stretch
Tuesday: Lower Body:
- (~8 minutes) warmup
- (~35 minutes) sprints / jumps / something
- (~45 mins)
- barbell squat (3x5)
- walking lunges (3x5e)
- double leg glute bridges (3xF) SUPERSET standing calf raise: 3x8
- core
- (~10 minutes)
- stretch
Thursday: Upper Body:
- (~5 minutes) warmup
- (~10-25 minutes) footwork / skill stuff / med ball throws
- (~3 minutes) shoulder prehab (prone Y T W)
- (~45 minutes)
- flat db bench: 4x8
- single arm db row row: 4x8
- weighted flat pushups (3xF) SUPERSET weighted horizontal pullups (3xF)
- shoulder matrix (3x10) SUPERSET Tricep Pushdown (3xF)
- (~10 minutes)
- stretch
Saturday: Lower Body:
- (~8 minutes) warmup
- (~35 minutes) sprints / jumps / something
- (~45 mins)
- barbell squat (3x5)
- 18" lunges (3x5e)
- single leg glute bridges (3xF) SUPERSET standing calf raise: 3x5
- core
- (~10 minutes)
- stretch
Week 9 & 10:
Monday: Upper Body:
- (~5 minutes) warmup
- (~10-25 minutes) footwork / skill stuff / med ball throws
- (~3 minutes) shoulder prehab (prone Y T W)
- (~45 minutes)
- flat db bench: 3x5
- seated row: 3x5
- weighted incline pushups (2xF) SUPERSET weighted pullups (2xF)
- weighted horizontal pullups (2xF)
- shoulder matrix (3x10) SUPERSET Tricep Pushdown (3xF)
- (~10 minutes)
- stretch
Tuesday: Lower Body
- (~8 minutes) warmup
- (~35 minutes) sprints / jumps / something
- (~45 mins)
- barbell squat: workup to a max 5 rep set (say 135x5, 185x5, 225x5, 245x5, 265x5)
- db walking lunges: 2x5
- db stepup: 2x5
- double leg glutes bridges: (3xF)
- single leg glute bridges: (2xF)
- core
- (~10 minutes)
- stretch
Thursday: Upper Body:
- (~5 minutes) warmup
- (~10-25 minutes) footwork / skill stuff / med ball throws
- (~3 minutes) shoulder prehab (prone Y T W)
- (~30 minutes)
- incline db bench: 3x5
- single arm db row: 3x5
- (~10 minutes)
- stretch
Saturday: Lower Body:
- (~8 minutes) warmup
- (~35 minutes) sprints / jumps / explosive stuff / something
- (~45 mins)
- barbell squat: MSEM: 2 x 3
- walking lunges: 3x5
- core
- (~10 minutes)
- stretch
Week 11:
Monday: Upper Body
- (~5 minutes) warmup
- (~10-25 minutes) footwork / skill stuff / med ball throws
- (~3 minutes) shoulder prehab (prone Y T W)
- (~45 minutes)
- flat db bench: 3x5
- seated row: 3x5
- weighted incline pushups (2xAF)
- weighted pullups (2xAF)
- weighted horizontal pullups (2xAF)
- shoulder matrix (3x10) SUPERSET Tricep Pushdown (3xAF)
- (~10 minutes)
- stretch
Wednesday: Lower Body:
- (~8 minutes) warmup
- (~35 minutes) sprints / jumps / explosive stuff / something
- (~45 mins)
- barbell squat: MSEM: 2 x 3
- core
- (~10 minutes)
- stretch
Friday: Upper Body
- (~5 minutes) warmup
- (~10-25 minutes) footwork / skill stuff / med ball throws
- (~3 minutes) shoulder prehab (prone Y T W)
- (~45 minutes)
- weighted incline pushups (2xAF)
- weighted pullups (2xAF)
- (~10 minutes)
- stretch
Week 12:
Monday: Lower Body
- (~8 minutes) warmup
- (~35 minutes) sprints / jumps / explosive stuff / something
- (~45 mins)
- barbell squat: MSEM: 2 x 3
- core
- (~10 minutes)
- stretch
Friday: Lower Body
- (~8 minutes) warmup
- (~35 minutes) sprints / jumps / something
- (~45 mins)
- barbell squat: MSEM: 2 x 3
- core
- (~10 minutes)
- stretch
Week 13: Peak
-- adarq
21949
Progress Journals & Experimental Routines / Re: ADARQ's journal
« on: February 04, 2010, 03:36:30 am »
2/3/2010
neutral grip pullups throughout the day: 20,19,19,18,18
at night: tons of normal pullups, lost count
safety squat bar 18" stepups:
- 50 total
- 30 total
- 30 total
- 30 total
- 30 total
- 1 min rest in between or so.. need to get to 10 sets of 50
- 30 total takes like 1min 30 seconds
- alternating each legs for each rep
those are real good for building up lactic acid tolerance.. 10 sets of 50 with 1 min rest in between = ten 3 minute rounds.... good stuff.
pc
neutral grip pullups throughout the day: 20,19,19,18,18
at night: tons of normal pullups, lost count
safety squat bar 18" stepups:
- 50 total
- 30 total
- 30 total
- 30 total
- 30 total
- 1 min rest in between or so.. need to get to 10 sets of 50
- 30 total takes like 1min 30 seconds
- alternating each legs for each rep
those are real good for building up lactic acid tolerance.. 10 sets of 50 with 1 min rest in between = ten 3 minute rounds.... good stuff.
pc
21950
Progress Journals & Experimental Routines / Re: ADARQ's journal
« on: February 03, 2010, 05:04:14 am »
going to do first blog entry on the singles things, taking stuff from my experience (& people ive trained), and great quotes from supertraining/verk.. got to find some exact quotes in supertraining, i remember them but i'd like to cite them.
hopefully i'll have it up by tomorrow......
peace
hopefully i'll have it up by tomorrow......
peace
21951
Progress Journals & Experimental Routines / Re: ADARQ's journal
« on: February 03, 2010, 03:37:06 am »
2-2-2010
8 rounds shadow box, felt real fast.. then did chinups + horizontal pullup superset:
15+10, 15+10, 12+10, 8+DEAD
8 rounds shadow box, felt real fast.. then did chinups + horizontal pullup superset:
15+10, 15+10, 12+10, 8+DEAD
21952
Progress Journals & Experimental Routines / Re: no bounce, need bounce
« on: February 03, 2010, 03:36:03 am »Thanks man. What's an REA squat? Workout tonight consisted of two hours of indoor ultimate. My hamstrings and glutes were sore already from the SLRDLs but my whole legs are gonna be dead tomorrow, I predict. Still, it was good to shake out the rust a little and run around. Might postpone the next workout until Thursday to give some recovery time.
http://www.inno-sport.net/Strength-Speed/Video/REA%20Squats.avi
it's a brief freefall, followed by ballistic reversal + concentric.
can be done above parallel, no need to go deep.. much safer this way too.. just have to stay tight during the entire lift.. ie, inhale/hold breathe until almost all the way back up.
this exercise targets the isometric mainly, that brief transition period between ECC and CON... this is very important, yet often overlooked detail in SVJ/RVJ.
cya!
21953
Progress Journals & Experimental Routines / Re: no bounce, need bounce
« on: February 02, 2010, 07:25:49 pm »@ both of you guys:
My RFD/explosiveness is garbage, as you've both pointed out. I think Andrew's right: I got some sweet gains in strength from SS (vag: my squat is 320, thankyouverymuch) but definitely got stuck in a rut and mixing things up should be good. I'm going to try 5/3/1 for five or six weeks (one full cycle plus deload), retest and then try a couple of weeks of singles, per Andrew's suggestion. Then test again. Then probably switch to maintenance on the strength part and start working more heavily on sprinting and plyo-type activities, as well as conditioning, because by then it'll be the beginning of April and the ultimate season will be just around the bend.
Quote
The paused box jumps and depth jumps are meant to improve RFD and explosiveness/reactivity. Just to be clear, Andrew, you're suggesting that I add jump squats or some similar overloaded explosive movement (suggestions?) before heavy lower leg days, or before upper body days? I wasn't quite clear on what/when you were suggesting with those.
Thanks for the feedback.
before heavy lower leg days.. some good exercises are, from most simple to advanced:
- paused jumping clean pulls from hang : sets of 3-5
- jump squats for singles (rest between reps of ~30s, like you would when testing vert) (barbell or vest, preferably barbell, 20-30% 1RM)
- REA squat : work up to ~50% initially, 3-5x3.
- depth jumps from at or above SVJ: 3-4x5
np man
Quote
Oh, one more thing, actually: The great thing I've discovered in my first two 5/3/1 workouts is that they're SO MUCH FASTER than SS. When you're doing a full warm-up and heavy sets across for two lifts, plus warm up and cool down, that shit takes forever, drains you and doesn't leave much time for anything else. With the new setup I can do core stuff, RFD stuff, etc. without spending 2+ hours in the gym.
ya man....... that's not a good thing when it comes to peaking your performance.. it can be fine in short blocks, but people tend to spend way too much time in a fatigue state, when it's so easy to jump out using low volume/high intensity training - get in get out type training.
pc man hope this new stuff goes good for you.
if you need links of the clean pulls or whatever tell me, i have them on my youtube.
21954
Pics, Videos, & Links / impressive strength / physique
« on: February 02, 2010, 06:12:51 pm »21955
Performance Training Blog / *** README! ARTICLE INDEX ***
« on: February 02, 2010, 06:17:21 am »Indirect idea from Vag, thanks Vag
I'd rather post on my forum. Also, traditional blog format bugs me, I've never liked it.
PERFORMANCE TRAINING
Quick Index: New articles
23. 02/26/2011: "lead by example" & "the 29 keys to vertical jump improvement"
22. 02/26/2011: The "33.5 to 37" Arowe power block
21. 01/31/2011: The FlanderBeast Strength & Power Template #1
20. 01/12/2011: The 2011 Blueprint : Better gains through improved clarity
19. 12/29/2010: Max Effort Beast Mode (MEBM)
18. 07/31/2010: What to eat to peak performance?
17. 08/24/2010: STRENGTH / POWER + CONDITIONING COMPLEX : For vertical jump, speed, fitness, etc
16. 08/01/2010: ADARQ.org Officially Endorses Nke Zoom Waffle Racers
15. 07/02/2010: WAKE THE F*$% UP - Exercises that can have you firing optimally
14. 07/02/2010: Paused Lifts For Strength Gain - Improving bench, squat, and pullups
13. 06/26/2010: Verkhoshansky Notes - Methods, Ideology, Gems, & Forum Responses
12. 05/28/2010: Stopwatch Double Click
11. 05/21/2010: An Introductory Block
10. 03/27/2010: Some post on another forum: Why people fail
9. 03/24/2010: About a Verkhoshansky Quote
8. 03/03/2010: Making Progress: Mind Muscle Link
7. 02/11/2010: The Single Leg Jumper's Toolbox: Part 1, 2, & 3
6. 02/17/2010: The Ratio Technique
5. 02/09/2010: POLL! Kneeling exercises for vert?
4. 02/07/2010: Making Progress - Keeping A Journal EXAMPLE (High Frequency Squat Experiment History)
3. 02/07/2010: Making Progress - Keeping A Journal
2. 02/06/2010: Making Progress - Progressive Overload
1. 02/05/2010: Maximal Strength Effort Method (MSEM)
Quick Index: Old articles:
5. How performance is affected by lack of sleep
4. Instant RFD Part 3: High Frequency Squat
3. Instant RFD Part 2: ISO Extension Stim (IES)
2. Instant RFD Part 1: Effective Stimulation For Days
1. Simple active-dynamic warmup
21956
Progress Journals & Experimental Routines / Re: no bounce, need bounce
« on: February 02, 2010, 06:09:29 am »That was a damn good article man , take it outta here and post it on the site! LOL
lol, nah.. i'll leave the "gems" (hah) in the forum, for the cool people to read
hm, maybe i should put a training blog inside the forum.. honestly i dont like writing articles, thought I would, but i'd rather converse with people than just write an article which has no direct correspondence, if that makes sense?i'll find some quotes from Prof. Verkhoshansky on singles and 'rest between reps' sets tomorrow.. you'll like those.
peace
21957
Progress Journals & Experimental Routines / Re: no bounce, need bounce
« on: February 02, 2010, 05:42:08 am »
was getting around 30-31" in the RVJs (reeeally rough estimate), which isn't bad by my standards
I dont get it.
You can squat 305 , DL 360 , your bodyweight is ~170 and bodyfat ~10%, you stretch, you train constantly...
WTF?!?!?! You should jumping much higher , there's a missing link somewhere.
Andrew???
well i have a few hunches on it based on what we see in the log..
1) he was around 31-32" RVJ on dec 31, which was a PR, so his recent jumping might just be disguised in some fatigue.. he has PR'd what - DL and squat since then right? when you're PR'n in lifts, you're going to have alot of 'oscillations' in jumping, due to the supercompensation/fatigue "cycle" created by PR'n lifts.
2) he's been operating in the 5 rep range for too long.. this is what I really think is happening.. him going into a 5/3/1 setup might cause some new jump PR's to show up.. regardless of 5/3/1, i'm in favor of him (and everyone) not spending too much time at a certain rep range.. i find singles to be the most effective way of getting rid of any fatigue or MAL-ADAPTATIONS from successive rep lifting, ie, negative adaptations in starting strength/RFD.. successive rep lifts (ie 5 reps) are good for muscle/strength gain, but they can produce negative adaptations in starting strength (slowly it down significantly, though it may seem small).
as far as singles go, im talking like 5x1, 8x1, etc, with anywhere from 85-95% 1RM..
you could do 4 weeks of lifting with 5's, then transition into 2 weeks of singles.. or do singles every 3rd-4th workout and try and PR 2 days following the singles.. stuff like that.
weightlifting is a battle between negative adaptations and positive adaptations.. positive adaptations in max strength can lead to negative adaptations in RFD.. the stimuli have to be balanced out so not to wreck RFD, imo.
so him planning to do 5/3/1 might be a good idea.. at least it will spread the spectrum around a bit.
peace man
edit: you could also incorporate light jump squats (not rebounding, ~20-30%) / REA singles-triples before your heavy squat sessions etc.. in order to keep providing that stimulus.
edit #2: oh, if you're referring to his jumping in general, it's an rfd issue.. i'd tackle that by making sure to include some explosive overloaded movement prior to squatting, say, every other session... and then making use of singles in blocks while trying to PR, after spending time in a strength block.. so that goes back to my 4 week strength / 2 week singles comment earlier.
gn im out
21958
Progress Journals & Experimental Routines / Re: ADARQ's journal
« on: February 02, 2010, 02:16:00 am »
2/1/2010
163.2 lb
tons of pushups, double leg glute bridges, and unassisted situps
still sore in my hips/calfs from my jog.. tmw i should be able to shadow box tho
pushups:
2/1/2010: 45,45,40,40,48,30,30,22,20 = 320
compare that to 1/30/2010, made some progress, and im on less calories, feel a little shaky, so im happy:
1/30/2010: 40,40,40,40,40,30,25,20,15 = 290
comparison:
1/30/2010: 40,40,40,40,40,30,25,20,15 = 290
2/1/2010: 45,45,40,40,48,30,30,22,20 = 320
pretty similar, but a bit stronger today.
163.2 lb
tons of pushups, double leg glute bridges, and unassisted situps
still sore in my hips/calfs from my jog.. tmw i should be able to shadow box tho
pushups:
2/1/2010: 45,45,40,40,48,30,30,22,20 = 320
compare that to 1/30/2010, made some progress, and im on less calories, feel a little shaky, so im happy:
1/30/2010: 40,40,40,40,40,30,25,20,15 = 290
comparison:
1/30/2010: 40,40,40,40,40,30,25,20,15 = 290
2/1/2010: 45,45,40,40,48,30,30,22,20 = 320
pretty similar, but a bit stronger today.
21959
Article & Video Discussion / comparing fructose to ethanol
« on: February 02, 2010, 01:12:22 am »
http://www.youtube.com/user/stefbot?blend=1&ob=4&rclk=cti#p/u/1/YDiyHb-R9RI
<a href="http://www.youtube.com/watch?v=YDiyHb-R9RI" target="_blank">http://www.youtube.com/watch?v=YDiyHb-R9RI</a>
21960
Progress Journals & Experimental Routines / Re: ADARQ's journal
« on: February 01, 2010, 01:11:08 am »
1/31/2010
neutral grip pullups:
- 19
- 15
- 15
- 15
- 10
- 15
plate holds:
- 45's and 35's, between each set of pullups, strengthening my hands up... alternating hands for like 4-5 mins straight.. good hand/forearm wo
pc
neutral grip pullups:
- 19
- 15
- 15
- 15
- 10
- 15
plate holds:
- 45's and 35's, between each set of pullups, strengthening my hands up... alternating hands for like 4-5 mins straight.. good hand/forearm wo
pc