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Messages - Raptor

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6061
ADARQ & LanceSTS - Q&A / Re: Squatting weight and vertical jumping
« on: March 26, 2011, 08:19:05 am »
It's interesting because whenever I have the foot away from the body I have the tendency to bend forward at the waist a lot so I can move the center of gravity forward and reach to my quads to initiate the movement, and do a good morning out of there as well (using more spinal erectors than glutes to do it).

Another interesting thing I discovered is that I tried to do a step-up using a low bar placement on the back, and I couldn't do it. Like, literally. I couldn't even step on the "box" (3 or 4 plates actually)... I just couldn't imagine myself going up with that bar placement. That was really a WEIRD thing... and I wasn't even using a lot of weight. It happened using a 70-80 kg bar.

6062
What about alternating them?

For example, I could do the volume thing when I'm not going to dunk afterwards, and the intensity thing when, after leaving the gym, I'm going to head out to the park to dunk.

So it could be like:

Monday: Volume
Tuesday: Intensity + dunk
Wednesday: Volume
Thursday: Volume
Friday: Intensity + dunk
Saturday: Volume
Sunday: Intensity + dunk

6063
Progress Journals & Experimental Routines / Re: ADARQ's journal
« on: March 25, 2011, 06:47:20 pm »


Quote
I know what you say about high rep calf raises, and I feel the same. But aren't the gastrocs kind of 50-50 in terms of fiber content (fast twitch/slow twitch)? I knew the glutes are 60-40 in favor of fast twitch, and hamstrings 70-30 (obviously, with individual-related variations).

The time under tension of each rep on a calf raise is so low due to the range of motion in the exercise that the higher reps are necessary most of the time to do any good, regardless of the fibers youre trying to target.  



That's really smart, Lance. Nice one. By the same token, you could argue one needs a bigger volume of quarter squats than full squats.

6064
News, Announcements, & Suggestions / Re: Adarq.org T-Shirts?
« on: March 25, 2011, 06:46:11 pm »
Brands are important? I thought the purpose of a textile object on your body is to cover your shameful spots. Never thought it's that complicated.

6065
Sometimes, Blake is a drama queen...



...the hell?

x2, wtf?


Yeah I was wondering the same thing, that green dress doesn't suit his pink shirt at all.

6066
Pics, Videos, & Links / Re: Funny Adarqui's video dating tape.
« on: March 25, 2011, 01:07:18 pm »
Excuse me, but who is this "adarqui" guy, people always seem to bring this guy's name up?

6067
Strength, Power, Reactivity, & Speed Discussion / Re: Calfs
« on: March 25, 2011, 12:50:06 pm »
You guys talking negative about Isos obviously haven't tried ISO EXTREMES. The key is you have to establish a relaxed alpha dominant physchological state and (utilizing super 7 positioning) pull yourself for at least 5 minutes to activate the inherent recriprocal antagonistic neuro feed back mechanisms in your nervous system for the required musculature. Over time this enables your body to literally rewire and reshape itself internally to external.  The results in drastically improved force production over a more thorough range of motion, increased FT fiber expression (drastically increased muscularity), increased health, increased vitality, better elimination, and pure domination on the field.  The real world results of those who dedicate themselves to iso extremes over a period of time are nothing short of spectacular.  Take Jay Schroeder for instance: He went from being an old man with a blown out back to a world class masters level sprinter and cyclist using nothing but iso extremez.  The key is you have to dedicate yourself 100% and work proper iso extreme positions every day for several months straight before the miraculous gains suddenly appear. Utilizing iso extreme methodology it's fairly common to go 1 month, 2 months, 3 months with no gains then all the sudden you turn into an athletic superstar overnight as your body, mind, and spirit synchronize in tune with positional mastery.  

Are you actually quoting Jay Schroeder?, or did you make it up?. It's pretty good if you did, but it sounds like something that would come straight from the horses mouth to gloss over his methods.


6068
ADARQ & LanceSTS - Q&A / Re: Squatting weight and vertical jumping
« on: March 25, 2011, 12:46:48 pm »
Well you're probably a natural strength guy. Weird you're a one-leg jumper to start with. At that strength I would pretty much expected you to jump naturally off two feet.

What kind of depth did you use for the one-leg box squats? You should film these as well.

6069
ADARQ & LanceSTS - Q&A / Re: Squatting weight and vertical jumping
« on: March 25, 2011, 09:46:40 am »
I have no idea, but that volume seems a bit too much. If you can progress to that volume without feeling overtrained, then maybe you can do it, but it seems like a lot to me.

You can ask Lance about the one-leg box squats since it's him who recommended them to me in the first place.

6071
Strength, Power, Reactivity, & Speed Discussion / Re: Calfs
« on: March 25, 2011, 05:38:24 am »
place was hardcore.. i had to hit girls daily.. hard.. if i didn't hit them full force, or attempt to hit them full force, so that they could learn to block properly, i'd get hit with a stick lmao.

I'm beginning to like that place.

6072
Progress Journals & Experimental Routines / Re: ADARQ's journal
« on: March 25, 2011, 05:30:56 am »
Quote from: adarqui
high rep calf raises is just a great way to completely fatigue every MU, i can't seem to do it with low rep calf raises, not one bit.. my calfs will feel dead but i'll feel i have alot more left in the tank, hard to explain.. with high rep calf raises, they are completely fatigued and I feel i tapped into everything I possibly couldbut the gastrocs are about as fast twitch as the glute max.. both respond very well to moderate-high rep training.

I know what you say about high rep calf raises, and I feel the same. But aren't the gastrocs kind of 50-50 in terms of fiber content (fast twitch/slow twitch)? I knew the glutes are 60-40 in favor of fast twitch, and hamstrings 70-30 (obviously, with individual-related variations).

Quote from: adarqui
people who are afraid of volume make less gains.. for example, how many impulses do the glutes get during a 100m sprint? quite a bit, say 24+ "each glute".. hard to develop the glutes maximally just sprinting 20's, you need to fatigue them to the max, which happens in a 100, but if you don't sprint those kinds of distances, you need to fatigue them max in the weight room using the same principles, using volume.. they get stronger much quicker when placed under fatiguing volume work... so do the calves.. so does pretty much everything honestly lol.. volume work is pretty important and alot of people are afraid to do it because of the misconceptions in s&c.

I think it all comes down to common sense. If you use cycles of training and have different periods where you want performance, and periods where you can afford more volume, you can plan that accordingly.

For example, I jump a lot in the Summer because I play ball in the park. But in the Winter I don't have any place to play ball so my volume of squatting etc goes up quite a bit.

6073
Strength, Power, Reactivity, & Speed Discussion / Re: Calfs
« on: March 24, 2011, 06:32:32 pm »
There is some info on iso-extremes somewhere, although I can't remember what and where, which was "positive".

6074
Basketball / Re: GloBallCollab :: dunks, dunks and more dunks.
« on: March 24, 2011, 02:45:14 pm »
Whenever I see leonss I always expect him to jump off one leg for some reason.

Good shit though.

6075
Strength, Power, Reactivity, & Speed Discussion / Re: Calfs
« on: March 24, 2011, 02:40:47 pm »
What about a basketball "aggresive" defensive stance? If I really really play defense and hold that defensive stance, I get sooo tired in the quads and calves... it's really weird. I basically stay in that defensive stance position more or less isometric in nature, with just a small knee/hip angle variation. It's interesting what you guys think about that?

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