2836
ADARQ & LanceSTS - Q&A / Re: Idea for Split Training - Good or Stupid?
« on: May 31, 2013, 05:59:10 am »
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2838
Introduce Yourself / Re: Hi everyone
« on: May 30, 2013, 09:21:58 am »
Yeah deadlifts can definitely work as long as they are leg driven and not back driven. They even can get some quad work in there at the bottom of the lift.
2839
Basketball / Re: A WHOLE BUNCH OF DUNKS AND SHIT.
« on: May 30, 2013, 09:18:40 am »Crazy looking plant.
2841
Nature, Wilderness, Hiking, Travel, and Misc Outdoorsy stuff / Re: Random landscape of the day
« on: May 30, 2013, 08:12:18 am »
2842
Nature, Wilderness, Hiking, Travel, and Misc Outdoorsy stuff / Re: Random landscape of the day
« on: May 30, 2013, 08:10:50 am »
2843
Basketball / Re: spurs
« on: May 30, 2013, 05:07:16 am »
Imagine what Vince could do in his athletic prime when messing around in friendly games and practices.
2845
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: May 29, 2013, 07:19:41 pm »2846
Introduce Yourself / Re: Hi everyone
« on: May 29, 2013, 07:01:36 pm »
Welcome.
Maybe getting a very strong posterior chain would help you be less quad dominant and become more athletic AND get rid of that patellar tendonitis at the same time, if you're able to train the posterior chain without the injury flaring up.
If you can deadlift (leg driven deadlifts), BSS or hip thrust confortably - use them! Even leg curls could work.
Maybe getting a very strong posterior chain would help you be less quad dominant and become more athletic AND get rid of that patellar tendonitis at the same time, if you're able to train the posterior chain without the injury flaring up.
If you can deadlift (leg driven deadlifts), BSS or hip thrust confortably - use them! Even leg curls could work.
2847
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: May 29, 2013, 05:08:54 pm »
Well depth jumping is a quad+calf exercise, getting the hips pretty much OUT of the movement. See what your depth jump numbers are LBSS...
If you have strong hips and you use them well (and you seem to automatically garner them when you do SVJs) then improving on the power output and strength of the quads could be good. Depth jumping does that, especially high box depth jumps (18-24 inch).
So I would continue to squat low bar if that is confortable, maybe do some front squats for more volume at the end. Also depth jumps from high boxes. Obviously you need to see what your priorities at this point in time are.
I'd go with:
High box depth jumps 5x3
Low bar squat: 3x5+Front squat 2x12 with a weight you can confortably do 15 reps
Barbell calf raises: 3x15-20
Hip flexor, Hamstring and Tibialis anterior work 1x20 + 2min stretch for each
The end.
Obviously you can manage the volume of each exercise according to whatever your focus is. You could increase the volume of depth jumping during plyo-oriented periods of peaking your strength, something like 8x3 instead of 5x3, and go with 3x3 with your 5RM on the squat and 2x8 in the front squat with your 12RM. Keep everything else the same.
If you have strong hips and you use them well (and you seem to automatically garner them when you do SVJs) then improving on the power output and strength of the quads could be good. Depth jumping does that, especially high box depth jumps (18-24 inch).
So I would continue to squat low bar if that is confortable, maybe do some front squats for more volume at the end. Also depth jumps from high boxes. Obviously you need to see what your priorities at this point in time are.
I'd go with:
High box depth jumps 5x3
Low bar squat: 3x5+Front squat 2x12 with a weight you can confortably do 15 reps
Barbell calf raises: 3x15-20
Hip flexor, Hamstring and Tibialis anterior work 1x20 + 2min stretch for each
The end.
Obviously you can manage the volume of each exercise according to whatever your focus is. You could increase the volume of depth jumping during plyo-oriented periods of peaking your strength, something like 8x3 instead of 5x3, and go with 3x3 with your 5RM on the squat and 2x8 in the front squat with your 12RM. Keep everything else the same.
2848
Basketball / Re: spurs
« on: May 29, 2013, 04:48:42 pm »
Haha that's really great info there Lance!
2850
Progress Journals & Experimental Routines / Re: chasing athleticism
« on: May 29, 2013, 02:52:56 pm »
Exactly.
I always go to a "daily 1RM" in my volume squatting though. I used it as a primer for the CNS. Obviously it can't be TOO straining because that would supress the CNS instead of potentiating it for the volume work sets.
But working up to a confortable daily 1RM, then unracking a ~1.5x that 1RM for about 10 seconds, then going to my work sets really makes the works sets feel lighter and "achieveable" mentally especially.
The reality is that once you get very efficient both in terms of the mechanics of the squat and in terms of the CNS output in that movement, you're going to need bigger muscles to actually get stronger. It's a cycle in between getting bigger and getting more efficient, and repeating that.
Plus taking some weight off gives you a chance of recovering better, and since we all kinda are obsessed around here with training hard - and not taking enough time to recover well - it kinda MAKES you get to the point of recovering.
I always go to a "daily 1RM" in my volume squatting though. I used it as a primer for the CNS. Obviously it can't be TOO straining because that would supress the CNS instead of potentiating it for the volume work sets.
But working up to a confortable daily 1RM, then unracking a ~1.5x that 1RM for about 10 seconds, then going to my work sets really makes the works sets feel lighter and "achieveable" mentally especially.
The reality is that once you get very efficient both in terms of the mechanics of the squat and in terms of the CNS output in that movement, you're going to need bigger muscles to actually get stronger. It's a cycle in between getting bigger and getting more efficient, and repeating that.
Plus taking some weight off gives you a chance of recovering better, and since we all kinda are obsessed around here with training hard - and not taking enough time to recover well - it kinda MAKES you get to the point of recovering.