6556
Nature, Wilderness, Hiking, Travel, and Misc Outdoorsy stuff / Re: Norris Hops.
« on: February 12, 2011, 05:57:08 pm »
WTF? 
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6557
Strength, Power, Reactivity, & Speed Discussion / Re: Sprint training
« on: February 12, 2011, 05:14:50 pm »
Well in terms of overall volume I try to keep the depth jumps ground contacts to 40 per week. So 20 in one workout, 20 in the other. Not sure if "ground contact" counts as the landing for the subsequent depth jump as well (so 2 ground contacts for 1 depth jump rep).
6558
Strength, Power, Reactivity, & Speed Discussion / Re: Sprint training
« on: February 12, 2011, 03:40:20 pm »
Well I'd like to do more of a transition from strength to strength-speed and then speed-strength. So basically, the idea is to move from squats to jump squats to depth jumps. I was thinking of combining squat and 1-2 jump squats one day, and the other day 1-2 squats with depth jumps. So strength - strength speed one day, strength speed - speed strength the other (if you consider depth jumps as speed strength).
I could probably do the sprints on Wednesday if I take care and lower the volume of the other stuff the other days so I won't burn myself up with overtraining.
I could probably do the sprints on Wednesday if I take care and lower the volume of the other stuff the other days so I won't burn myself up with overtraining.
6559
Strength, Power, Reactivity, & Speed Discussion / Re: Sprint training
« on: February 12, 2011, 02:20:57 pm »
Thanks Lance. Now the thing is - my right knee won't allow bounds. By bounds I only mean left leg bounds (on the same leg). Right knee does allow sprinting though (or it used to - I don't know right now).
The tough work will be combining depth jumps with sprints and squats and stepups. I'm doing my plyo work on the upperbody days, like this:
Monday: Lance1 upperbody + plyos (depth drops from ~20 inches 2 sets x 4 reps, depth jumps from 12 inches 3x4)
Tuesday: Squat + 1-2 jump squat + calves
Wednesday: REST
Thursday: Lance2 upperbody + plyos (depth drops from ~20 inches 2 sets x 4 reps, depth jumps from 12 inches 3x4)
Friday: Step-ups + split squat jumps + calves
Saturday: 3 on 3 basketball or REST (since I'm destroyed from the workouts)
Sunday: 3 on 3 basketball or REST (since I'm destroyed from the workouts)
Now the question is, where do the sprints come in at this point. Would you eliminate stuff (say, lower depth jump volume to 2x4 and eliminate the drops) and put in some sprints? If so, at what volume?
The tough work will be combining depth jumps with sprints and squats and stepups. I'm doing my plyo work on the upperbody days, like this:
Monday: Lance1 upperbody + plyos (depth drops from ~20 inches 2 sets x 4 reps, depth jumps from 12 inches 3x4)
Tuesday: Squat + 1-2 jump squat + calves
Wednesday: REST
Thursday: Lance2 upperbody + plyos (depth drops from ~20 inches 2 sets x 4 reps, depth jumps from 12 inches 3x4)
Friday: Step-ups + split squat jumps + calves
Saturday: 3 on 3 basketball or REST (since I'm destroyed from the workouts)
Sunday: 3 on 3 basketball or REST (since I'm destroyed from the workouts)
Now the question is, where do the sprints come in at this point. Would you eliminate stuff (say, lower depth jump volume to 2x4 and eliminate the drops) and put in some sprints? If so, at what volume?
6560
Strength, Power, Reactivity, & Speed Discussion / Sprint training
« on: February 12, 2011, 12:53:19 pm »
I'll start soon to implement sprinting and bounding, and I was wondering if you guys have any "sprint program" in mind. By that I mean a progression into sprints and what kind of sprints should be beneficial to a one-leg jumper. I was thinking any distance (30m, 50m, 100m, 200m) up to 400m.
It's probably smart to gradually increase sprint length, say 3x30m + 2x50m the first two weeks, then move on to longer distance stuff. Not sure how to implement 100/200/400m though. I mean, I get out of breath in 50m sprints, nevermind longer distances.
It's also going to be weird since I also want to continue to strength train and do depth jumps, so I need to be really careful in terms of sprint volume.
It's probably smart to gradually increase sprint length, say 3x30m + 2x50m the first two weeks, then move on to longer distance stuff. Not sure how to implement 100/200/400m though. I mean, I get out of breath in 50m sprints, nevermind longer distances.
It's also going to be weird since I also want to continue to strength train and do depth jumps, so I need to be really careful in terms of sprint volume.
6561
Pics, Videos, & Links / Re: 160 kg deadlift with horrible form
« on: February 12, 2011, 10:46:59 am »
I'm afraid of sumoing it... the disc could fall on my feet when I put the bar back down.
6562
Progress Journals & Experimental Routines / Re: ADARQ's journal
« on: February 12, 2011, 10:44:37 am »
Is the left nut your "problem" nut? I mean, I know you don't wanna hear this, but could that be the culprit?
6563
Progress Journals & Experimental Routines / Re: ADARQ's journal
« on: February 12, 2011, 05:51:00 am »
I like the left hand shot with legs kicking...
Is that Dave Tate there? Damn, tell him I won't talk about leg pressing again.
Is that Dave Tate there? Damn, tell him I won't talk about leg pressing again.
6564
Pics, Videos, & Links / Re: 160 kg deadlift with horrible form
« on: February 12, 2011, 05:48:37 am »
It was like 100% lower back. I mean, my upperbody is parallel to the ground and then I start to raise the bar... what I'm happy about though is that my grip hasn't been limiting me at all, weirdly enough. But because I have a much narrower foot stance when I deadlift vs when I squat, I think that's why I tend to bend forward at the waist (lack of ... what flexibility?)
6565
Pics, Videos, & Links / 160 kg deadlift with horrible form
« on: February 11, 2011, 09:12:42 pm »6566
Progress Journals & Experimental Routines / Re: ADARQ's journal
« on: February 11, 2011, 04:36:52 pm »Maybe you should rest more... or check your diet or something. Maybe you're missing on a fundamental ingredient. I don't know. But lymph things are usually happening when an infection is around... so I don't know...
that's only marketing, lol!
Haha, exactly, I set myself up for that intentionally.
6567
Progress Journals & Experimental Routines / Re: ADARQ's journal
« on: February 11, 2011, 04:07:37 pm »
Maybe you should rest more... or check your diet or something. Maybe you're missing on a fundamental ingredient. I don't know. But lymph things are usually happening when an infection is around... so I don't know...
6568
Progress Journals & Experimental Routines / Re: ARowe's Journal
« on: February 11, 2011, 04:05:34 pm »
I'm not a hater (OK, I am) but I really, honestly think this guy is on roids.
6569
Progress Journals & Experimental Routines / Re: ARowe's Journal
« on: February 11, 2011, 01:13:00 pm »just because raptor fails hard he tries to make everyone else who is successful bad by saying they are on roids and/or the have superior genetics.
Raptor, really, this is so fucking stupid!
I'm genetically different baby! (quoting Brucie from GTA)
But no, you must be crazy to think that guy is natural. Even adarqui addmited he's probably on roids.
6570
Progress Journals & Experimental Routines / Re: Kingfish
« on: February 11, 2011, 01:08:35 pm »
It's called "APLs". Makes you jump 4 inches higher. Banned from the NBA. 