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2882
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.
2883
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.
2884
Basketball / Re: spurs
« on: May 29, 2013, 04:48:42 pm »
Haha that's really great info there Lance!
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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.
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Progress Journals & Experimental Routines / Re: chasing athleticism
« on: May 29, 2013, 09:27:50 am »
So if you have a 7RM of 100 kg and you get that 7RM to 120 kg you get weaker? Interesting.
You might as well do forced reps then with a 1RM+ weight, so you can get stronger.
You might as well do forced reps then with a 1RM+ weight, so you can get stronger.
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Progress Journals & Experimental Routines / Re: chasing athleticism
« on: May 29, 2013, 08:20:42 am »Why don't you use a lower % of 1RM to work with.
For example do your 5 rep sets with your 7RM. It will improve everything - form, recovery and speed, and prevent injuries (due to better form).
And get weaker? What's the point?
Weaker? How so? How do you define strength? What's the goal of your training? Pure neural strength? Muscle gain?
What do you see wrong in what I suggested? You think lowering a load and promoting better form, better recovery, more safety and better speed will make you weaker?
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Nature, Wilderness, Hiking, Travel, and Misc Outdoorsy stuff / Re: Random landscape of the day
« on: May 29, 2013, 08:08:34 am »
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Progress Journals & Experimental Routines / Re: acole14's journal - DUNK OR DIE
« on: May 29, 2013, 07:41:29 am »
How do you know it's not a blood pressure issue or something else?
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Progress Journals & Experimental Routines / Re: chasing athleticism
« on: May 29, 2013, 06:41:03 am »
Why don't you use a lower % of 1RM to work with.
For example do your 5 rep sets with your 7RM. It will improve everything - form, recovery and speed, and prevent injuries (due to better form).
For example do your 5 rep sets with your 7RM. It will improve everything - form, recovery and speed, and prevent injuries (due to better form).
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Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: May 29, 2013, 03:59:19 am »
Very nice
How were these:
- SL psoas pull 35kg x 15
- heel walk x 50
- assisted GHR x 15
- stretch hip flexor/psoas x 60s
- stretch hamstrings x 60s
?
How were these:
- SL psoas pull 35kg x 15
- heel walk x 50
- assisted GHR x 15
- stretch hip flexor/psoas x 60s
- stretch hamstrings x 60s
?
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Nature, Wilderness, Hiking, Travel, and Misc Outdoorsy stuff / Re: Random landscape of the day
« on: May 28, 2013, 05:25:07 pm »
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Nature, Wilderness, Hiking, Travel, and Misc Outdoorsy stuff / Re: Random landscape of the day
« on: May 28, 2013, 03:09:35 pm »
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Nature, Wilderness, Hiking, Travel, and Misc Outdoorsy stuff / Re: Random landscape of the day
« on: May 28, 2013, 03:02:58 pm »