Adarq.org

So what's this... a combination of English-o-german-o-spanish?

nothing worse then stressing over being unwell.

You mean, like what I'm doing for the last 8 years?

Quote from: hyperdunk1 on January 07, 2011, 05:02:12 am

For a beginner looking to increase explosiveness, would it be better to be top heavy or bottom heavy starting out?

What?

I have no idea. I like both a big butt and big breasts so I think both.

Quote from: PointerRyan on January 07, 2011, 12:17:04 am

well somethingl ike wad joe says.

i think wad they were trying to say was ,, that if u strenghten your legs individually, the strength you can gain two legs movement will be more than strengthening both legs at the same time

well if anyone said that they would be extremely wrong..

training one limb only will lead to strength gains in the other limb, sure, it's a cross-learning effect.. how much you actually gain in the untrained limb, who knows.. but to strengthen movements that involve both legs at the same time, you need to overload movements that -------------> strengthen both legs at the same time.

pc

These are shocking discoveries. BRB, noting them down.

Yeah probably squatting high bar or with partials is OK for one-leg jumpers as long as the volume of jumping is enough to maintain the form on the jumps (hip dominant) and not allow it to regress to a quad-dominant form because of weight training. There's still a big difference in movement and dynamics between jumping and strength work so only high volumes of quad-dominant strength work and low volumes of correct jumping probably can create that hip to quad dominant transition.

I assume you prefer a ROM that is specific to the jump ROM off one leg in terms of box height. Unfortunately, I don't have boxes in my gym (or any gym I can think of), I only have benches and if I'm to do them on the bench, that's ~ parallel depth.

Why do you favor the barbell variant vs. the pistol box squat variant with the weight held in hands in front of the body? I think one reason, if I'm to dig in, is that with the bar on the back there's even more weight on the back of the body so more glute/PC overload and another reason is that holding a weight in the arms in front of you can cause back problems.

Interestingly (and I need to film it) - I'm limited by shoulder strength with pistol box squats. I can hold a 25 kg plate at chest level and do a deep pistol box squat on my left leg, and it really feels extremely PC dominant (probably looks like that also, remember that pistol squat video of me) but I just can't hold that plate up there for more than a few seconds since my delts die after that so...

That's why maybe I should do both barbell single leg box squats in a workout and pistol box squats in another as a SPP thing.

PS. I need to film my cleans again... form is horrid.

well somethingl ike wad joe says.

i think wad they were trying to say was ,, that if u strenghten your legs individually, the strength you can gain two legs movement will be more than strengthening both legs at the same time

Or maybe not. We recently had an article about a guy telling us to stop training unilaterally (well not really, but you get the idea).

There's nothing to discuss, use your common sense, do them both, and shut up.

Yeah these are very smart things you say.

I actually did the glute iso hold today, 2 times per each side for about 20 seconds, but I haven't really paying attention to what muscle is dominant. I'd say it's a hamstring-lower part of the glute kind of thing for me. In fact, that's where I usually get sore when I do hip dominant activity.

You remembered me two other very illuminating things:

1) When I deadlifted the 1st EVER deadlift when I was 18 years old (and I can vividly remember that like it was... today ) I used to lift the bar from the floor with 100% (or whatever) quad involvement. I used to just bend at the knees exclusively (knees going forward) with the hips TOTALLY de-activated (torse perpendicular to floor, upright) and I was feeling totally "natural" that way.

People were saying to me "that's not how you deadlift, you need to keep your back straight and use your hips" and I just couldn't even conceive what "using the hips" means at all. I wasn't even aware you can do that movement.

and

2) When I jumped at a basketball hoop for the first time ever (15 years old - and yes, I can remember this clearly as well) the jump was off one leg with the knee going out a LOT and all quad - jump was ~16 inches). Just over time, jumping and jumping and jumping at the rim the technique kind of started to change on it's own without any strength training or anything... I think the body just recognized a better movement pattern automatically and just sticked with that. Interesting.

I should film a right leg jump to see how ugly it is and how much quad dominant it is.

But anyway, I was thinking of dumbbell BSS or step-ups as SPP exercises with deadlifts as assistance or hip thrusts. Single leg box squat sounds good though - the more in front the foot, the more PC involvement so I can control that. Do you talk about pistol box squats variants or barbell box squat variants? (I assume barbell).

PS. This quad dominance I think it's keeping me from doing things like snatches and power cleans as well. The bar is in front of the body and I automatically feel the "need" to lean forward, load the knees (quads) and jump which wrecks everything.