Adarq.org

are you speaking about regular squat or pistol squat?

well, it sound exciting but I've got others questions before starting:
can I play basket or volley in the same days of the squat, or it could interfere with the training?

ya you could, just do it before.. make sure it isnt some 3 hour long marathon basketball session though.. i'd keep it at an hour or below.

Are there problems if I train also the upper body (not everyday) after the top set of squat?

nah that should be fine.. if its bodyweight stuff, then it doesnt matter at all how often you throw it in there.. if it's weight's, i'd keep the volume low and just do one set of push and one set of pull following squat, two days per week.. i mean you could actually do high frequency with upper body, but i wouldn't do that if im doing high freq with squat.

And again, during this type of routine can I do a weekly plyometric session?

ya.. i did 2 days a week of some kind of plyos when i did my experiment.. do them before the squatting.. don't do them if you feel completely dead though.

thanks again and excuse for the chain of questions (I know I'm annoying  )

by the end af august I want to break my head jumping on the rim. 

its no problem

elevate.



calfs still really sore, right medial shin still bugging

was raining during first two sprints on slight zigzag sidewalk.. by third sprint it was pouring so hard.. did my squats in the storm but then stopped.. planned to do lunges etc.

6-29-2009

- 1/4th mile sprint #1: 1:07.97
- 1/4th mile sprint #2: 1:04.10
- 1/4th mile sprint #3: stopped at 40s <-- just pouring/thick puddles everywhere

- pin 11 squat: 235 x 10



peace.

well then you could definitely do that...

i would work up to one top set each leg for say 5-10 reps, 4-5 days per week.

if you do considerable volume, say 3x10-15, then i'd only do 2-3 days per week.

so try it out see how you feel..

cya

hey man, HFSE looks very interesting but I've some questions to do:
how about sets? they're not mentioned.
Do you think the pistol squat, done with kettlebell, could be an alternative of what you've done during the experiment? I know it's considered an excellent drill to develop maximal strenght.
Thanks

hey!

as for sets, i only did one top set.. i basically just worked up to a near max (or max) triple or single.. after that set i was done squatting.

well, the reason hfse works good is because:
- the squat recruits a massive amount of motor units
- each day, you reach a high level of nervous system arousal
- the volume is low enough not to cause crazy fatigue the next day
- the potentiation you get from high frequency squatting seems pretty high
- the supercompensation you get after having only one rest day is pretty impressive
- the squat is specific to jumping in regards to the angles of the joints and muscles involved, but not with velocity/calf involvement, so it overloads the position
- you get stronger... my squat went up towards the end, even under 'accumulated fatigue'.. so it definitely made me much stronger.

with that said, im not sure if it would work with a weighted pistol... as far as double leg jumping goes, im pretty sure it wouldn't have much of an effect.. but maybe for sprinting/single leg jumping it could provide an effect.. the reason im hesitant to think it would work is just because of the coordination factor involved, which doesn't allow you to recruit a massive amount of motor units.. there's alot of "stability interference".. because of the frequency, you will probably see very small results, but they are results so

something like a very heavy bulgarian squat or lunge or stepup would work pretty well with high frequency for sprinting / single leg jumping.. you could even rotate through the exercises i would bet, allowing for even less cns fatigue/mental drain.. these would work better than a pistol in my opinion because of how easy they are to perform, and how heavy you can go on them.. for example i could go 225 lb. on my back for a lunge, thats alot of weight loading up that position and my hamstrings/glutes.

if you're extremely proficient at pistols, that they are so incredibly easy, then maybe it would be easier to experience bigger results with high frequency..

peace man!

Quote from: adarqui on June 27, 2009, 11:07:53 pm

6-27-2009

calfs are still soooo sore from the last 400's i ran.. they were less sore walking around today, but once i started warming up to workout, they felt dead/sore as hell.

warmup ~200 yard primetime runs: 2x (light/totally stiff leg)

1/4th mile #1: 1:22
1/4th mile #2: 1:17
1/4th mile #3: 1:21

^^^-- completely dead.. felt like my lower leg was gonna snap in half.. definitely submax HEH.. my recovery/lungs felt good..

jump rope: off & on for 1 hour... intervals x 100-200 FAST sprints with jump rope.. probably 20-25 of them

^^^-- so surprised how good my landings were on jump rope.. landings were SOOOOOOOOOOOOOOOOOOOOO stiff.. very odd.. my lungs/recovery for these were very good too.. i was FLYING on the sprints and not feeling it much..




peace

edit: my calfs feel like rocks.

How accurate are the distance measurements for those 1/4 mile runs?

pretty dead on im sure.. it's using markers at a park.

EMG AND PLANTAR PRESSURE PATTERNS AFTER PROLONGED RUNNING

Accepted 4 December 2007
ABSTRACT
The aim of this paper is to investigate the effect of prolonged running on lower limb muscle activity, foot
pressure and foot contact area. The treadmill running test was performed at a running velocity of 12 km/h for
20 minutes. Twenty-nine male students from the Army Infantry School took part in this study. For all subjects
in our study, a number of variables were analyzed by the prolonged running. The EMG variables included
the signal maximum amplitude of EMG linear envelope of all the muscles. Meanwhile, maximal forces and
peak foot pressures in 10 anatomically defined areas of the foot, and contact area of the whole foot were
analyzed. Running EMG data in each of the phases (phase 2�4) were compared to those at the beginning
of the run (phase 1). Dynamic pedography data in phase 4 was compared to those of phase 1. Pedography
analysis revealed a significant increase in the maximal forces and peak pressures under the medial midfoot
and all forefoot regions. From phase 1 to phase 4, the maximal force increased by 32% under the medial
midfoot, 29% under the first metatarsal, 34% under the second and third metatarsal, and 21% under the
fourth and fifth metatarsal. The peak pressure under the medial midfoot increased by 19%, under the first
metatarsal increased by 21%, under the second and third metatarsal increased by 31%, and under the fourth
and fifth metatarsal increased by 21%. The averaged maximum EMG amplitudes of almost all the muscles
were increased gradually as time increased. Among them, rectus femoris, gastrocnemius, soleus, and tibialis
anterior muscles reach a significant amplitude at the p < 0.05 level. In conclusion, our results showed that a
prolonged running under a 20 minutes limitation led to a greater increase in muscle amplitude, midfoot and
forefoot loading compared with the beginning of running

Catecholamines and the Effects of Exercise, Training and Gender.

Stress hormones, adrenaline (epinephrine) and noradrenaline (norepinephrine), are responsible for many adaptations both at rest and during exercise. Since their discovery, thousands of studies have focused on these two catecholamines and their importance in many adaptive processes to different stressors such as exercise, hypoglycaemia, hypoxia and heat exposure, and these studies are now well acknowledged. In fact, since adrenaline and noradrenaline are the main hormones whose concentrations increase markedly during exercise, many researchers have worked on the effect of exercise on these amines and reported 1.5 to >20 times basal concentrations depending on exercise characteristics (e.g. duration and intensity). Similarly, several studies have shown that adrenaline and noradrenaline are involved in cardiovascular and respiratory adjustments and in substrate mobilization and utilization. Thus, many studies have focused on physical training and gender effects on catecholamine response to exercise in an effort to verify if significant differences in catecholamine responses to exercise could be partly responsible for the different performances observed between trained and untrained subjects and/or men and women. In fact, previous studies conducted in men have used different types of exercise to compare trained and untrained subjects in response to exercise at the same absolute or relative intensity. Their results were conflicting for a while.

As research progressed, parameters such as age, nutritional and emotional state have been found to influence catecholamine concentrations. As a result, most of the recent studies have taken into account all these parameters. Those studies also used very well trained subjects and/or more intense exercise, which is known to have a greater effect on catecholamine response so that differences between trained and untrained subjects are more likely to appear. Most findings then reported a higher adrenaline response to exercise in endurance-trained compared with untrained subjects in response to intense exercise at the same relative intensity as all-out exercise. This phenomenon is referred to as the 'sports adrenal medulla'. This higher capacity to secrete adrenaline was observed both in response to physical exercise and to other stimuli such as hypoglycaemia and hypoxia. For some authors, this phenomenon can partly explain the higher physical performance observed in trained compared with untrained subjects. More recently, these findings have also been reported in anaerobic-trained subjects in response to supramaximal exercise. In women, studies remain scarce; the results are more conflicting than in men and the physical training type (aerobic or anaerobic) effects on catecholamine response remain to be specified. Conversely, the works undertaken in animals are more unanimous and suggest that physical training can increase the capacity to secrete adrenaline via an increase of the adrenal gland volume and adrenaline content.

x. Reliability of peak-lactate, heart rate, and plasma volume following the Wingate test