3706
Pics, Videos, & Links / Re: beast
« on: November 15, 2012, 07:26:49 am »
One of the greatest goals in footbal... I mean "soccer" history.
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3707
ADARQ & LanceSTS - Q&A / Re: calf training
« on: November 15, 2012, 07:24:45 am »
Also a lot of people do bouncing calf raises which in reality utilize a ton of Achilles and very little muscle in itself so... do them slow and do them with pauses at the top & bottom IMO
3708
Progress Journals & Experimental Routines / Re: Kingfush
« on: November 15, 2012, 07:22:21 am »
Well luckily for us, Kingfish himself responded.
What, he didn't? Oh well...
What, he didn't? Oh well...
3709
Progress Journals & Experimental Routines / Re: Two Hands Two Feet
« on: November 15, 2012, 07:20:32 am »
It's easy to see that for you since you have such a low speed run-up. You're basically walking out there and jumping with such a low speed. Since the one-leg jump has much less strength to be applied due to a single leg muscles power output, you need to compensate by having good initial speed that basically makes you lighter. The one-leg jump is about conserving what you're already worked for to generate (the run up) and converting that into vertical momentum.
Compare yourself with me here:
<a href="http://www.youtube.com/watch?v=TmODiHirz6o" target="_blank">http://www.youtube.com/watch?v=TmODiHirz6o</a>
Even though it's a missed dunk, see the huge difference in speed. I kinda pushed to get really fast there and that's a bit over my controllable speed though. And obviously you can't LITERALLY compare to me or anybody else because of so many factors affecting approach speed, but still... something to think about.
I think the "correct" equation of jumping should be movement efficiency * structure * power ... you need to see where you need to improve. If you have decent structure (and flexibility goes to structure as well since it alters the posture and center of mass) and you have power then maybe you should improve your movement efficiency, which means you need to jump more often.
Compare yourself with me here:
Even though it's a missed dunk, see the huge difference in speed. I kinda pushed to get really fast there and that's a bit over my controllable speed though. And obviously you can't LITERALLY compare to me or anybody else because of so many factors affecting approach speed, but still... something to think about.
I think the "correct" equation of jumping should be movement efficiency * structure * power ... you need to see where you need to improve. If you have decent structure (and flexibility goes to structure as well since it alters the posture and center of mass) and you have power then maybe you should improve your movement efficiency, which means you need to jump more often.
3710
Progress Journals & Experimental Routines / Re: Age vs Vertical
« on: November 14, 2012, 02:48:01 pm »
Have you done the RDLs with the O-lift shoes on?
3711
ADARQ & LanceSTS - Q&A / Re: calf training
« on: November 14, 2012, 11:05:57 am »
It's weird because from what I can remember, you're a pretty fast jumper off two feet. You'd expect a guy who has disfunctional calves to have a longer amortization phase... but obviously it's also a matter of structure.
You need to ask yourself "how good am I at rhytmic jumps vs paused jumps"?
For example, how good are you at consecutive two-leg bounds vs. broad jumps with a pause in between reps? How good at consecutive hurdle jumps vs. hurdle jumps with a pause? Usually the best you perform at rebound jumps (including depth jumps) - the more your calves are being utilized properly.
You need to ask yourself "how good am I at rhytmic jumps vs paused jumps"?
For example, how good are you at consecutive two-leg bounds vs. broad jumps with a pause in between reps? How good at consecutive hurdle jumps vs. hurdle jumps with a pause? Usually the best you perform at rebound jumps (including depth jumps) - the more your calves are being utilized properly.
3712
Progress Journals & Experimental Routines / Re: Two Hands Two Feet
« on: November 14, 2012, 07:14:48 am »
Yeah because you associate "weaker" with squat strength and ignoring calf and hamstring strength. You were probably stronger relatively in your calves and possibly hamstrings at that weight. Obviously the speed you get into your runup will increase your body mass in the plant and it makes quite a bit of difference.
5 kg x 10 times bodyweight in the plant = 50 kg more to overcome for the calves... especially with these being concentrated on one leg (during the one-leg jump). It might manifest itself as the knee "giving out" when in reality is the calves that are overloaded, the ankle collapses, the tibia is traveling forward and they overload the knee (bend the knee) and quad in return. Same with the hamstrings. If they are weak your body will shorten them at the knee to prevent excessive tension to be applied to them, and since the knee becomes bent then the quad will be overloaded, and your knee will give out.
It's interesting because both these scenarios will make you think you have weak quads.
5 kg x 10 times bodyweight in the plant = 50 kg more to overcome for the calves... especially with these being concentrated on one leg (during the one-leg jump). It might manifest itself as the knee "giving out" when in reality is the calves that are overloaded, the ankle collapses, the tibia is traveling forward and they overload the knee (bend the knee) and quad in return. Same with the hamstrings. If they are weak your body will shorten them at the knee to prevent excessive tension to be applied to them, and since the knee becomes bent then the quad will be overloaded, and your knee will give out.
It's interesting because both these scenarios will make you think you have weak quads.
3713
Progress Journals & Experimental Routines / Re: Two Hands Two Feet
« on: November 14, 2012, 06:15:46 am »
I have no idea. But you should definitely be able to use a higher controllable approach speed... and it's usually the hamstrings and calves that prevent you from doing that.
If you suddenly gain weight (doesn't matter what kind, fat and/or muscle) and find out you can't use the same approach speed off one leg, it's usually the calves since they don't adapt as fast as the other muscles and therefore can't optimally amortizate this heavier BW like they used to, so you slow down a bit in your approach.
If you suddenly gain weight (doesn't matter what kind, fat and/or muscle) and find out you can't use the same approach speed off one leg, it's usually the calves since they don't adapt as fast as the other muscles and therefore can't optimally amortizate this heavier BW like they used to, so you slow down a bit in your approach.
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Progress Journals & Experimental Routines / Re: on the toad to 40
« on: November 14, 2012, 06:11:37 am »
Hey really nice man... after all that volume coming up with that rep is no joke... but it's not something I'd do. It doesn't make too much sense to use a bigger weight AFTER you already put in quite a bit of work with a lower, fatiguing weight.
3715
Progress Journals & Experimental Routines / Re: ADARQ's journal
« on: November 14, 2012, 06:09:47 am »
What do you think your bodyfat is right now at 190?
3716
Progress Journals & Experimental Routines / Re: Age vs Vertical
« on: November 14, 2012, 06:05:51 am »
Yeah exactly, no rush... you'll start to get progressively better with your form in no-time.
One thing you might wanna do before squatting is having a bar on your hands (like in a RDL), squat down, and putting the bar on the top of the knees, about where the VMO is. Get into a full squat and stay with the torso vertical and have the bar there. Obviously you don't put it RIGHT on the knees but a bit more up, you get the idea.
It can really help you achieve better depth in time. Also, the lighter the bar, the harder is going to be to maintain that position (the less assistance the bar will give you). For example, I'm usually using 40 kg but I'm striving for an empty bar, and then things should be easier in terms of depth.
You could also try this:
<a href="http://www.youtube.com/watch?v=JBHzXF-mVjY" target="_blank">http://www.youtube.com/watch?v=JBHzXF-mVjY</a>
See what happens. Good luck.
One thing you might wanna do before squatting is having a bar on your hands (like in a RDL), squat down, and putting the bar on the top of the knees, about where the VMO is. Get into a full squat and stay with the torso vertical and have the bar there. Obviously you don't put it RIGHT on the knees but a bit more up, you get the idea.
It can really help you achieve better depth in time. Also, the lighter the bar, the harder is going to be to maintain that position (the less assistance the bar will give you). For example, I'm usually using 40 kg but I'm striving for an empty bar, and then things should be easier in terms of depth.
You could also try this:
See what happens. Good luck.
3717
Progress Journals & Experimental Routines / Re: Two Hands Two Feet
« on: November 13, 2012, 08:23:34 pm »Here's the masterpiece of editing brilliance.
Pretty happy with the one handed reverse. Everything else is kind of standard. Legs felt relatively good today but not great. Did a few jumps of two feet but edited them out cause they're god awful. I should be able to do these vids every couple of weeks to track the progress which will be great.<a href="http://www.youtube.com/watch?v=EUX8hrcLUTE" target="_blank">http://www.youtube.com/watch?v=EUX8hrcLUTE</a>
You look so "big" out there... imagine yourself coming up with greater speed... you'd break out the backboard...
How strong are your calves and hamstrings?
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Progress Journals & Experimental Routines / Re: on the toad to 40
« on: November 13, 2012, 08:11:00 pm »
Why did you do 2x275 and 1x280 after all that volume?
3719
Progress Journals & Experimental Routines / Re: The PR's/PB's, videos, pictures, and daily achievements thread
« on: November 13, 2012, 07:09:57 pm »
Thanks!