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Messages - Raptor

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6376
Strength, Power, Reactivity, & Speed Discussion / Re: Hip flexors
« on: February 24, 2011, 05:05:18 am »
Yeah, the wall sits sound cool for that.

I was thinking last night - I think Lance was actually right about my quad dominant jumping. I can do pretty tall depth drops with no problem (I can amortizate OK from about 48 inches) yet when I put voluntary force in my jumps I usually collapse at the knee. That means it's not really an overload problem in the amortization, but it is actually a problem of applying voluntary power, a moment where the body feels it should add quad power into the movement instead of hip power - hence flexing the knees and putting them into a disadvantageous overloading position (instead of knee almost straight - goes to bent knee). That's when the collapse occurs.

So, thinking about it, it's still a matter of strengthening the posterior chain more than strengthening the quads, to make the body "go to" the hip more and overload the quads less in terms of voluntary application. Right now the quads get to do both things: amortizate the drop/plant AND apply voluntary power to jump.

At least this is the conclusion I get to.

6377
Strength, Power, Reactivity, & Speed Discussion / Re: Squat vs Deadlift.
« on: February 23, 2011, 06:22:37 pm »
Quote from: Kingfish on February 23, 2011, 06:03:07 pm
Quote from: ADARQUI
i'm pretty sure kingfish has said the same thing, or similar.. you don't get "rebound" in a half squat, sure you have leverage advantage, but you don't get any rebound.. that's a very important and beneficial aspect of half squatting.. it's a raw transition with very little "rebound effect" from the glutes/hams, ie, that big stretch going down or hitting glutes near calfs and just rebounding up.. so ya it makes sense, people who talk shit on half, who go deep, often find half squatting pretty challenging and then they act all surprised.

pc

as i progress with more volume and intensity in my explosive partials.. i find it that you will eventually create your own rebound point and improve on it more and more.. either by using heavier weight or more reps. i felt like was bouncing off something with 225 1/2s and its definetely not from hams/calves contact. muscles start to feel different.

i prefer waveloaded..im only on my 10th workout so theres more progress to be made. ;D


Well these are good news. It was expected but it's good to hear them from someone else. There probably is such a thing as "preferred coupling phase depth".

6378
Strength, Power, Reactivity, & Speed Discussion / Re: Posterior Chain Strength Preparation for the Vertical Jump by Charles Poliquin?.
« on: February 23, 2011, 06:20:23 pm »
Yeah that's silly. Saying they only contribute 5% makes me not believe a word of anything else from that article.

6379
Strength, Power, Reactivity, & Speed Discussion / Re: Hip flexors
« on: February 23, 2011, 06:19:19 pm »
Well yeah, obviously, but for the tendon to deform and play it's elastic role, you still need strong calves, like you said, to contract isometrically.

However, for me at least, the biggest problem is still quad isometric strength since that's what prevents knee collapse, and I've always had a problem with that all my life. If I had that I'd be able to use a lot more speed, that's why I was saying that I need to find a way to train my quads to maintain/generate great isometric strength. One way, I think, is depth drops or isometric 1/4 pin squats, but I don't have any squat rack with pins where I train to do it.

6380
LanceSTS's Performance Blog / Re: Random Strength and Conditioning Posts/Articles/Info That I Like
« on: February 23, 2011, 06:08:45 pm »
So for a squat myo-workout, you would to stuff like 80%, 8-10 +14 (8-10 +2+2+2+2+2+2+2), and for all these +2s, you'd keep the bar on your back, not re-rack it and unrack it back, right? You only put the bar back at the "fatigue stop", right? So after you reach the 10th rep, you wait say 10-20 seconds with the bar still on your back, do 2 more reps, wait some more with the bar on the back, do another 2 reps etc?

All these +2+2+2 is in reality one grueling long set of reps or you actually, like you said for fatigue stop, rack the bar back when the speed starts to drop? (I think that's the case).

If it's so, then it should be illustrated like this:

80%, 8-10 +2+2
+2+2
+2
+2
+2 etc

For each bar rack there should be a separation as a different set.

IN OTHER WORDS (as I'm not very clear when I re-read what I wrote)

Quote
10 reps (activation) + 10sec rest, 3 reps + 10 sec rest, 3 reps (third rep slow and grindy) this is Fatigue Stop 1 (FS1)

now... + 20sec rest, 2 reps (so - longer rest and less reps) + 20sec rest, 2 reps etc until 2nd rep slow and grindy - you've reached Fatigue Stop 2 (FS2) so STOP.

Do you put the bar back on the squat rack when FS1 occurs?

6381
Progress Journals & Experimental Routines / Re: ADARQ's journal
« on: February 23, 2011, 06:51:14 am »
Yeah you notice correctly, I do like these. It's not a matter of how much you jump or anything, it's just that they look cooler. It's an art form to make your dunk look cool or "sell it" if you will, and leg spread does that pretty well.

6382
Strength, Power, Reactivity, & Speed Discussion / Re: Hip flexors
« on: February 23, 2011, 06:42:41 am »
Yeah, doing anything other than maybe some hip flexor training like leg raises etc with ankle weights is not smart in my opinion. However, the same applies to pulling on the pedals while on the bike - it just pulls the tibia away from the femur/knee/whatever. It would kill my knee.

By the way - in terms of calf training - what loads and rep ranges would you use for calf raises for both mass and strength gains? Would you go with something like 30-50 x bodyweight or 10-15 x heavy weight (barbell/dumbbells)? In other words - do you think they respond better at higher reps and lower intensities (loads) or lower reps and heavier loads?

In my experience, I've never had calf growth from calf raises, using either load intensity and volume. Instead, the best things for calf growth I have found were high plyo work like sprints and jumps. If that is true, then both extremely heavy loads (as those that occur in jumps and sprints) and high volumes (as those that occur in jumps and sprints) are necessary for calf growth and strength increases.

6383
Progress Journals & Experimental Routines / Re: ADARQ's journal
« on: February 23, 2011, 06:35:49 am »
I like this:



Quote
not listing myself as "SICK" today !!!!!!!!!!
= AWESOME

6384
LanceSTS's Performance Blog / Re: Random Strength and Conditioning Posts/Articles/Info That I Like
« on: February 23, 2011, 06:07:35 am »
Interesting, indeed. It's similar to a MSEM, with the exception that MSEM is much lower in volume usually and it's geared towards heavy weights.

6385
Pics, Videos, & Links / Re: Team Logo Decision. please help me pick one
« on: February 23, 2011, 03:53:39 am »
G ;D

6386
Strength, Power, Reactivity, & Speed Discussion / Re: Squat vs Deadlift.
« on: February 23, 2011, 03:50:18 am »
All the high jumpers I know half squat. I've never ever seen them full squat for as long as I've gone to the track. Now I don't know if they built their strength over time with full squats and then went with half squats for specialization/specificity, but even those that are weak half squat. Probably because of structure.

They all use high bar though and narrow stance.

6387
Strength, Power, Reactivity, & Speed Discussion / Re: Squat vs Deadlift.
« on: February 22, 2011, 06:28:03 pm »
Quote from: Clarence on February 22, 2011, 06:10:53 pm
Quote from: Raptor on February 22, 2011, 06:04:31 pm
Yeah that's why I said "if you can do full squats safely", because it pretty much depends on structure. By the way, do you feel like you improved on your "bounce (rebound)" at a half squat depth, or is a bounce in there at all?

Why do you think a rebounds is easier at full vs. at half? (meaning - to what do you attribute the existance of rebound anyway)?

Rebound is definitely easier with full squat.   Rebound has 3 parts (that I'm aware of)
1. muscle stretch reflex
2. hamstrings/calves contact  (and possibly stomach on upper thighs)
3. bar momentum

So you basically say that since that the glute stretch at the bottom, and it's SSC effect (reactive effect) on the power induced for that particular squat is better than the quad stretch and it's SSC effect that you receive when you do say parallel squats or half squats?

6388
Strength, Power, Reactivity, & Speed Discussion / Re: Squat vs Deadlift.
« on: February 22, 2011, 06:04:31 pm »
Yeah that's why I said "if you can do full squats safely", because it pretty much depends on structure. By the way, do you feel like you improved on your "bounce (rebound)" at a half squat depth, or is a bounce in there at all?

Why do you think a rebounds is easier at full vs. at half? (meaning - to what do you attribute the existance of rebound anyway)?

6389
Strength, Power, Reactivity, & Speed Discussion / Re: Squat vs Deadlift.
« on: February 22, 2011, 05:55:07 pm »
Yeah definitely. It's probably a good thing to limit your above parallel squats to later on, after you get a good strength base with full squats if you can do full squats safely though, since the more ROM and TUT, and less weight (for safety reasons) is a much better choice for beginners in my opinion. But once you have decent strength (1.5x+, maybe even 1.75x+) then you might get functional benefits from doing half squats or whatever depth you feel it's in the same ROM as your jumps, using the same stance as in a jump in terms of space between the feet etc.

If I wasn't weird enough already, I feel like I can full squat more easily 120 kg right now than I can half squat the same weight, because I reactively load and release better at that depth than at half squat depth. When I half squat 120 I feel my knees/quads overload, and the coupling phase is much slower than at full squat depth.

6390
Strength, Power, Reactivity, & Speed Discussion / Re: Squat vs Deadlift.
« on: February 22, 2011, 05:44:22 pm »
Why would there be differences? I understand than in a running VJ there are forward vectors of movement that determine different loads on different muscles than in a simple, stationary squat, but other than that? Maybe the fact that in a squat you stop at the top and not fully extend and leave the ground as in a jump, hence the hip extension (or hyperextension) part doesn't occur.

And yeah, I know what you say Andrew. You're basically choosing the same point in squat to go up as a VJ would have (at least for you). So basically it's repeating the same ROM, with the coupling phase in the squat occuring at the same depth as it would occur in the VJ (functional training).

But then you say
Quote
"so going deep is more of the quads not being able to do their job, which, at that depth, is of course not there job, it's the glutes job"

If that's true, then maybe we need to focus more on the quads so that they ARE able to to their job, so you bend less in a jump, spend less time on the ground, and all the positive influence these things have on a VJ. If that's true, then you're always going to be limited by the quads, since you don't need the glutes as much if any when you barely bend to 1/4 when you jump.

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