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Messages - Raptor

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406
Progress Journals & Experimental Routines / Re: chasing athleticism
« on: April 28, 2016, 05:24:41 am »
Well, speed is a manifestation of quickness combined with strength. Where strength is non needed, you have "quickness" (for example, how many spacebar key strokes can you get in 10 seconds? The best I got was 110,  I think). That's quickness. Speed is a manifestation of quickness + strength, or quickness + the force to overcome your own bodyweight to express that quickness. That's it.

Now, the movements in which you express that "speed" better or worse depend on the muscle strength that these movements depend upon, your natural quickness (CNS quickness), the muscle strength ratios and your movement efficiency in that particular movement (how often did you practice it with proper form).

So if you feel like you need speed... well... why don't you do sprints while also continuing to improve the posterior chain in the gym? Other than that, all these low level plyos that I suggested are reactive in nature, but submax, so the strength part plays less importance but the "quickness" part (CNS) plays more importance (trying to emphasize low ground contact times, even if you don't get up or forward maximally).

Combine training like this with the strength you get from the weight room and you get speed.

407
Progress Journals & Experimental Routines / Re: chasing athleticism
« on: April 28, 2016, 05:02:45 am »
lol... what I say, and what you take out from it...

"Low level" plyos would be great for you - you can do a high volume of them (which is what you need, in your case) at a submax intensity.

408
Progress Journals & Experimental Routines / Re: chasing athleticism
« on: April 28, 2016, 03:49:54 am »
If you're feeling important differences just doing silly, poor form plyo work etc, imagine what the difference would be if you were to incorporate actual good plyo work (multi-directional jumps, bounds, donkey ankle bounces, sprints).

Heck, if I were you, with a good strength base but looking slow, I would do one of the VJB novice or beginner plyo program. Whenever I did those they felt so good, and I'm more reactive than you/quicker/faster (don't take this the wrong way, I'm not trying to be arrogant here or anything).

The point is that you'd have a lot to gain from doing novice/beginner plyo work for a while, IMO. In fact, you might be amazed at the results, in your particular situation. Heck, even Air Alert could work for you.

409
Progress Journals & Experimental Routines / Re: chasing athleticism
« on: April 28, 2016, 03:26:50 am »
Well, you can do stationary knee-to-chest tuck jumps, see how difficult they feel for you/how fast and fluid you can do them?

<a href="http://www.youtube.com/watch?v=URKY0QXuO38" target="_blank">http://www.youtube.com/watch?v=URKY0QXuO38</a>

That should be a premium when you broad jump. I think I personally am pretty (somewhat) good at them when I broad jump (check out my knee pull to chest after the take off):

<a href="http://www.youtube.com/watch?v=ASM8WfH_8-k" target="_blank">http://www.youtube.com/watch?v=ASM8WfH_8-k</a>

Also, check out how much I stretch out during the take off. I'm not saying I have perfect form (Toddday can chime in and critique it, since I don't have a long broad jump anyway) - but I imagine if you could replicate that more, you would get further. In your case it seems like you're using 50% of what you got (assuming you want a ME broad jump). If not, if you were doing them submaximally, then fine, but at least stick the landings, don't collapse when you land - you'll get a great training effect from that alone - knowing how to take in that eccentric force of the landing (kinda like in a forwards depth drop).

Also, these might be nice:

<a href="http://www.youtube.com/watch?v=Zim4W1ij9g0" target="_blank">http://www.youtube.com/watch?v=Zim4W1ij9g0</a>

Andrew surely has a video of tuck jumps himself, but I couldn't find it.

And one more thing:

Try to do this thing:

<a href="http://www.youtube.com/watch?v=JAUwgrazCg4" target="_blank">http://www.youtube.com/watch?v=JAUwgrazCg4</a>

To quote Kelly:

Quote
In contrast, strengthening the hip flexors can be advantageous for people in posterior tilt as strengthening them will put your pelvis at a position that is more advantageous to engage your glutes. See if you have sufficient strength in your hip flexors. Place one foot up on a box so that your thigh is up above parallel. Then raise the foot up and hold it for 20 seconds without bending your support leg or squirming around.

If this test is at all difficult you could probably benefit from stronger hip flexors. To strengthen them, simply incorporate that test for a couple of sets 3 days per week. Another exercise I've found very helpful for posterior tilt is something I call a "hip suck". Lie down on your back with your legs straight and touch the area where your upper thigh inserts into the hip. Next, without bending your knee, attempt to draw the hip into the socket of the hip joint. You should feel a deep feeling in the groin. Try to relax your thigh while doing this. Hold the position for 10 secs. Repeat for 10 contractions. You can also do this standing up just make sure you don't compensate by bending your plant leg and leaning sideways.

410
Progress Journals & Experimental Routines / Re: chasing athleticism
« on: April 27, 2016, 03:24:53 pm »
Yeah he doesn't pull his leg to the chest at all after he jumps... if he would do that and then reach forward he would gain so much more.

411
Basketball / Re: A WHOLE BUNCH OF DUNKS AND SHIT.
« on: April 27, 2016, 03:45:21 am »
It looks like he should've been closer to the rim a bit. I wonder if he could make it on 9 feet, probably so.

412
Progress Journals & Experimental Routines / Re: Scrawny to Brawny Journal
« on: April 27, 2016, 03:43:43 am »
I know I know, I was just saying.

Everything is relative... success should be viewed locally instead of globally.

OK, the speed of light is not relative BUT STILL. :trollface:

413
Progress Journals & Experimental Routines / Re: Scrawny to Brawny Journal
« on: April 27, 2016, 02:55:37 am »
Whenever I see people buy cars and so on, I think "easy for you to say, you earn ~5 times more than me yet the car price is the same for both of us.

414
Basketball / Re: Crazy ending at Greek league quarter-finals game
« on: April 26, 2016, 05:37:31 pm »
I remember watching the Nate Robinson basket live, since I was watching Vince and the Nets back then :D

415
Basketball / Re: Crazy ending at Greek league semi-finals game
« on: April 26, 2016, 04:24:36 pm »
Quote from: adarqui on April 26, 2016, 03:01:17 pm
i really don't get how something like that happens.. makes NO SENSE to me.

W
T
F
.

That boi got really rich from the sports betting companies after the game :D

416
Basketball / Re: A WHOLE BUNCH OF DUNKS AND SHIT.
« on: April 26, 2016, 04:23:52 pm »
<a href="http://www.youtube.com/watch?v=1OSGKYmVLUU" target="_blank">http://www.youtube.com/watch?v=1OSGKYmVLUU</a>

417
Article & Video Discussion / Re: epic come back girls race 4x400m
« on: April 26, 2016, 07:44:43 am »
Yeah I thought the first link you posted was this one.

418
Progress Journals & Experimental Routines / Re: Recovery from quadricep tendonitis
« on: April 26, 2016, 03:10:45 am »
Do RDLs, where only the hips are moving back and forth (the movement of the hips lowers and raises the bar). That way you know you're doing them right. If you can raise or lower the bar without the hips going front or back, then you're pulling with your back, so you know you're doing a wrong movement. If the bar moves, the hips must move.

419
Progress Journals & Experimental Routines / Re: Dreyth's New Journal
« on: April 26, 2016, 03:07:44 am »
Put a picture with you with a 455 bar on your back and say that you don't do vids and that we need to respect your privacy #squatDr #ACBarch :P

420
Article & Video Discussion / Re: epic come back girls race 4x400m
« on: April 26, 2016, 02:59:36 am »
Daaamn wtf... that was absolutely beast, she was nowhere to be seen at the start of the last lap

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