5761
Progress Journals & Experimental Routines / Re: ADARQ's journal
« on: May 18, 2011, 06:03:24 am »
1) You're starting to scare me;
2) Is that safe driving?
2) Is that safe driving?
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5762
ADARQ & LanceSTS - Q&A / Re: Three types of depth jumps
« on: May 18, 2011, 05:57:07 am »
Yeah, in fact I was thinking about a backward depth jump where you drop backwards and jump immediately back onto the box you dropped off.
That should load the posterior chain more since the hips are the ones who need stoppage from downward movement (instead of the knees with a forward depth jump) which, in theory, should work on activating the glutes eccentrically more and also store and release energy from them better than the forward depth jump.
That should load the posterior chain more since the hips are the ones who need stoppage from downward movement (instead of the knees with a forward depth jump) which, in theory, should work on activating the glutes eccentrically more and also store and release energy from them better than the forward depth jump.
5763
Strength, Power, Reactivity, & Speed Discussion / Re: The Vertical Jump Formula By Chad Wesley Smith
« on: May 18, 2011, 02:35:55 am »
What if you use then burn the copy?
5764
Progress Journals & Experimental Routines / Re: The PR's/PB's, videos, pictures, and daily achievements thread
« on: May 17, 2011, 04:46:01 pm »
You can see the bar kind of travel forwards on the half squat... probably threw you off balance quite a bit.
5765
Strength, Power, Reactivity, & Speed Discussion / Re: Squat - volume day
« on: May 17, 2011, 11:52:11 am »
Well... I'll just drink protein powder after the workout... MAYBE in the morning but I wouldn't risk an upset stomach while going to work.
5766
Strength, Power, Reactivity, & Speed Discussion / Re: Squat - volume day
« on: May 17, 2011, 11:03:07 am »
Well yeah, you're right, I think I'll go with 3x10 in my volume day and 4x4-6 in my intensity day.
But progress week by week is not possible. Such a thing does not exist unless you drink gallons of milk to become a fat pig and just brag about your squat.
And right now, I'm actually in a "slim-down" mode. I need to get lighter. Also, more plyo work this period. But really, week by week progression is not possible, unless, again, pig body is wanted.
To add to the problems, the lowest jump in weight using those discs where I will train is at a minimum of 10 kg (22 lbs), since I only have 15, 20 and 25 kg plates. So I definitely need to do more reps with a weight rather than increase the weight, and then do a 10 kg jump and less reps, and try to increase on that.
Like:
Week 1: 100x10
Week 2: 100x12
Week 3 : 110x8
Week 4: 110x9
etc
But progress week by week is not possible. Such a thing does not exist unless you drink gallons of milk to become a fat pig and just brag about your squat.
And right now, I'm actually in a "slim-down" mode. I need to get lighter. Also, more plyo work this period. But really, week by week progression is not possible, unless, again, pig body is wanted.
To add to the problems, the lowest jump in weight using those discs where I will train is at a minimum of 10 kg (22 lbs), since I only have 15, 20 and 25 kg plates. So I definitely need to do more reps with a weight rather than increase the weight, and then do a 10 kg jump and less reps, and try to increase on that.
Like:
Week 1: 100x10
Week 2: 100x12
Week 3 : 110x8
Week 4: 110x9
etc
5767
Strength, Power, Reactivity, & Speed Discussion / Re: Squat - volume day
« on: May 17, 2011, 08:52:51 am »
Well I don't know, seems like too little volume. I might be better served to use less weight and more volume for a while, I trained too much with heavy weights and I'm also injured.
5768
Progress Journals & Experimental Routines / Re: Kingfish
« on: May 17, 2011, 07:18:35 am »
Like Kingfish wasn't a beast already, he's starting to get close or even hit his 40 SVJ goal.
WE DEMAND VIDEOS!
WE DEMAND VIDEOS!
5769
Progress Journals & Experimental Routines / Re: Age vs Vertical
« on: May 17, 2011, 06:56:58 am »I'm comin for you, vag. 1.5" to go.
Taken out of context this quote is hilarious!
Do we have something we need to know in here?
5770
Strength, Power, Reactivity, & Speed Discussion / Re: Hip Belt Squats
« on: May 17, 2011, 05:45:24 am »I like the single leg version of the leg press best. Also I wouldn't worry too much about just trying to develop the VMO either. Why would you want to isolate that muscle so much anyway?
Because it's always dead and underdeveloped for me. It goes as far as making my knee unstable due to overdeveloped vastus lateralis and underdeveloped vastus medialis.
5771
Progress Journals & Experimental Routines / Re: ADARQ's journal
« on: May 17, 2011, 05:04:26 am »
Do you see any disadvantages in doing leg extension isos (for VMO "awareness") before plyos? As a rule, you should not do isos before plyos because it messes up the proprioceptivity factor and you don't want that, but in this case... I don't know. That's why I ask you if you have ever done them prior to plyos?
5772
ADARQ & LanceSTS - Q&A / Three types of depth jumps
« on: May 17, 2011, 04:58:38 am »
OK, so I have done in my life three types of depth jumps:
DJ for max height
DJ for quickness (jump over object quickly)
DJ for length
Here they are:
MAX HEIGHT:
<a href="http://www.youtube.com/watch?v=ajdhZV2ji1U" target="_blank">http://www.youtube.com/watch?v=ajdhZV2ji1U</a>
QUICKNESS:
<a href="http://www.youtube.com/watch?v=rAQ7eixrGt0" target="_blank">http://www.youtube.com/watch?v=rAQ7eixrGt0</a>
LENGTH:
<a href="http://www.youtube.com/watch?v=kCjM1xcYhus" target="_blank">http://www.youtube.com/watch?v=kCjM1xcYhus</a>
Now the question is - have you guys used the other two types (quickness and length)?
I think the quickness variation is interesting for heavier people and for people that maybe take too long to "load" in the jumps, but at the same time it has it's disadvatages since there is a lot of hip flexion involed that "takes away" the proper hip extension. Sure, you could make it work but...
For the length DJ, I feel like the posterior chain can get more involved. The amortization phase is longer, the knee/hip bend is more pronounced, but there is a bigger "energy release" in this kind of DJ.
Now the question is - what is your experience with them?
DJ for max height
DJ for quickness (jump over object quickly)
DJ for length
Here they are:
MAX HEIGHT:
QUICKNESS:
LENGTH:
Now the question is - have you guys used the other two types (quickness and length)?
I think the quickness variation is interesting for heavier people and for people that maybe take too long to "load" in the jumps, but at the same time it has it's disadvatages since there is a lot of hip flexion involed that "takes away" the proper hip extension. Sure, you could make it work but...
For the length DJ, I feel like the posterior chain can get more involved. The amortization phase is longer, the knee/hip bend is more pronounced, but there is a bigger "energy release" in this kind of DJ.
Now the question is - what is your experience with them?
5773
Pics, Videos, & Links / Re: MY First Dunk??? check out the video
« on: May 16, 2011, 06:24:28 pm »
Look at his compression and run-up/plant speed. You need to work your way towards that.
Yeah, right, now people will come in and say that's because of his structure blah blah blah. Suck it guys!
Yeah, right, now people will come in and say that's because of his structure blah blah blah. Suck it guys!
5774
Progress Journals & Experimental Routines / Re: Age vs Vertical
« on: May 16, 2011, 06:22:32 pm »
I'd actually do deadlifts or BSS if the squat rack was taken... but not Smith Machine squats...
5775
Progress Journals & Experimental Routines / Re: ADARQ's journal
« on: May 16, 2011, 06:21:38 pm »
I think you've kind of plateaud for a while in terms of jump height... jumps look the same height for some time now...