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Messages - Raptor

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6376
Strength, Power, Reactivity, & Speed Discussion / Re: Posterior Chain Strength Preparation for the Vertical Jump by Charles Poliquin?.
« on: February 24, 2011, 03:52:37 pm »
That doesn't make sense unless you're a genetic freak that already has high natural strength levels.

That's like saying "T-Dub doesn't squat, yet he jumps so high". Well yeah, of course he is, he's a guy with great structure for jumping and high natural strength levels, so he only invests time in jumping and gets better and better at that. He doesn't need to waste time training for strength.

6377
MOVIES & ENTERTAINMENT & SHeeT! / Re: The Human Centipede
« on: February 24, 2011, 03:44:45 pm »
Mistress Ingrid would pe proud :D

6378
Strength, Power, Reactivity, & Speed Discussion / Re: Hip flexors
« on: February 24, 2011, 09:30:44 am »
Quote from: adarqui on February 24, 2011, 05:11:30 am
the patella is sesamoid

The patella is what? :ninja:

What about heavy BSS iso holds (like in my video that I posted several posts ago) or paused box pistol squats?

6379
Strength, Power, Reactivity, & Speed Discussion / Re: Posterior Chain Strength Preparation for the Vertical Jump by Charles Poliquin?.
« on: February 24, 2011, 07:57:55 am »
You know, I was thinking: if you bend at the knee a lot, like you do adarqui, you take a lot of hamstring AND calf tension out of your legs, at least in the amortization phase. Hamstrings because the knees go forward and calves because the calves (gastrocs) are active when the knee is extended. When the knee is flexed, the soleus is actually doing job. The gastrocs probably exert power in the end (at the triple extension finish basically) when the knee is straight.

Now obviously the calves also amortizate your way towards the half squat position where the soleus si more active, so yeah, they still do jobs at both ends of the amortization phase.

The point was that I think the soleus is more important to deeper jumpers than those who jump with less knee bend, if that's important at all. Less knee bend means more tension in the hamstrings as well, so you need more hamstring strength in a one-leg jump.

6380
Progress Journals & Experimental Routines / Re: ADARQ's journal
« on: February 24, 2011, 07:30:22 am »
I feel weird doing leg drains... like that whole body gets in my upperbody and legs feel really weird.

6381
Pics, Videos, & Links / Re: You have got to be $hittin' me.
« on: February 24, 2011, 05:24:34 am »
I know both of these videos. No comments needed.

OK, only one - ignoring everything else, the push of that guy in the 2nd video is like what, 100% quad?

6382
Strength, Power, Reactivity, & Speed Discussion / Re: Posterior Chain Strength Preparation for the Vertical Jump by Charles Poliquin?.
« on: February 24, 2011, 05:11:53 am »
Quote from: adarqui on February 24, 2011, 04:51:30 am
listen, i won't read anything anyone has to say on the matter of jumping if they believe quads are "5%" of vertical jump.

Quote from: Raptor
Yeah that's silly. Saying they only contribute 5% makes me not believe a word of anything else from that article.

By the way - although the quads only contribute 5%, the hamstrings actually contribute 5 times more, 25%, according to that article.

6383
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.

6384
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".

6385
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.

6386
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.

6387
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?

6388
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.

6389
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.

6390
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

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