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Messages - LBSS

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9451
400m Sprinting or Shorter / strength for sprinters
« on: October 04, 2010, 11:15:42 pm »
Two good articles, one on improving acceleration and the other on the different demands required during a 100m sprint. Excellent info.

http://maximum-maximorum.com/2008/12/01/speed-training-football-speed-acceleration/
http://maximum-maximorum.com/2009/02/13/strength-qualities-of-the-100m-sprinter/

9452
Hey guys,
  I've been experiencing some right lateral knee clicking since last night. I rolled the heck out of my IT band, stretched my piriformis (dunno if that's relevant to the problem at hand) and iced my right lateral knee and the discomfort isn't really subsiding. I had a lateral meniscus tear diagnosed  via an MRI in 2007 (not sure if I tore it then or earlier) and had a PLC reconstruction operation following the diagnosis and have linering scar tissue, which may be causing or aggravating the "problem." Any suggestions?



This is going to sound glib, but given your history, my suggestion would be to find a good PT, call him or her, and set up an appointment.

9453
Program Review / Re: Jump Manual
« on: October 04, 2010, 11:08:15 pm »
Jacob is actually a really nice person and quite knowledgable about Jump Training. He spends a lot of time helping his customers and making sure they get results. If you were to follow his program I am sure you would do ok.

Zgin, care to offer a counterpoint?

nope. i dont disagree with jack.   

Aw, crap.

9454
Progress Journals & Experimental Routines / Re: no bounce, need bounce
« on: October 04, 2010, 08:51:47 pm »
Inspired by zgin:

The Luke Smoothie


est. cost: no idea

ingredients:
one banana
half cup of frozen strawberries
quarter to half cup of frozen blueberries
scoop of protein powder
three spoonfulls of plain nonfat yogurt
water

procedure:
place strawberries in blender first, followed by blueberries
add scoop of protein powder, then yogurt
slice up banana on top
add cold water until it's filled in the gaps below and just reached the bottom of the banana
blend
stop
scrape sides of blender
blend some more
enjoy the greatest smoothie ever created by man or beast.

9455
Program Review / Re: Jump Manual
« on: October 04, 2010, 08:38:24 pm »
Jacob is actually a really nice person and quite knowledgable about Jump Training. He spends a lot of time helping his customers and making sure they get results. If you were to follow his program I am sure you would do ok.

Zgin, care to offer a counterpoint?

9456
Progress Journals & Experimental Routines / Re: no bounce, need bounce
« on: October 04, 2010, 08:36:03 pm »
warm up
foam roll legs x10 mins

work
easy jog x30 mins, ~3.4 miles

cool down
walk some
stretch

HR was around 130-135, just about perfect for a recovery run. Felt extremely easy, could have kept going at that pace for a long time.

9457
Progress Journals & Experimental Routines / Re: no bounce, need bounce
« on: October 04, 2010, 07:44:11 pm »
Sprints in Nike Frees were bugging. New kicks still not ideal but definitely improve things enough that I can set up okay. Should try push-up starts. Thanks for the other suggestions.

9458
Progress Journals & Experimental Routines / Re: no bounce, need bounce
« on: October 04, 2010, 06:01:23 pm »
SR sessions are planned as max 20 yard sprints and max DLRVJs, although given the limitations of the facilities I have available, that might have to change (e.g. there isn't always something to jump to, sometimes it's raining outside so the track is out, etc.). Might be helpful to have a menu of activities, actually. Thoughts on that?

9459
Progress Journals & Experimental Routines / Re: no bounce, need bounce
« on: October 04, 2010, 12:51:22 pm »


nice man, ya i do that visualize/self talk stuff when i do my big sessions.. it really helps.. i can't remember the last time i didn't jump insane high after i say to myself: "this is the only jump that matters, everything else is in the past".. works every time, got it from that olympic triple jumper interview vid haha..

but ya, once you go at this for a while, then you can start incorporating more reactive work (id say no dj's, more like pogos/tucks/etc), then your RVJ should feel way different.

peace

Word. It's not so much a psyching up thing for me at this point, mostly just visualizing what it should look like as I approach the hoop: aggressive acceleration, big step into the jump and rotate whole body as right foot plants and I launch off the ground. Psyching myself up for real tends to just make me tight, I try too hard.

With respect to adding more reactive stuff, I'm going to wait until I've actually followed through on the current set up. Or would you recommend adding more reactive stuff to SR sessions starting in the next phase? The one thing I've thought seriously about adding was a couple of heavy squat singles or doubles on the power day, just to keep advancing strength as much as possible. My technique is back in an okay place: no knee collapse or wobble and good depth. Thoughts?

9460
Once again, Andrew, you demonstrate to the world how much of a pussy you are. Kipping pull ups are highly functional and very hardcore.

Idiot.

I beg your pardon? I don't see any bosu balls... how can they be functional then?

Bosu balls are for pussies. Any good Crossfitter knows that unstable surface training is worthless.

9462
Once again, Andrew, you demonstrate to the world how much of a pussy you are. Kipping pull ups are highly functional and very hardcore.

Idiot.

9463
Progress Journals & Experimental Routines / Re: ADARQ's journal
« on: October 03, 2010, 07:33:46 pm »
You're getting better at editing. Sweet effect with the moving overlay.

9464
Progress Journals & Experimental Routines / Re: no bounce, need bounce
« on: October 03, 2010, 06:30:26 pm »
neutral focus
SH:SP:SR:SH:SP:SR:SH:SP:SR:SH:SP:SR:
power focus
SH:SP:SP:SR:SR:SH:SP:SP:SR:SR:
speed/reactivity focus
SP:SR:SR:SR:STIM:TEST

warm up
shoot hoops -- lot of bricks
core stretches, fast
sprinter's warm ups

work
10y sprint x5
DLRVJ x10 -- mostly ~30, one ~31

squat 3x5x250
DL 5x305
bench 3x5x195
BOR 3x8x145
circuit x3, 2 min rest between circuits
--BSS 12x100
--crunch 20x40
--chin up x7
--dip x12

cool down
core stretches slow
other stretches

Got some video of sprints and a couple of 30" jumps. Will upload in a bit. I'm not being aggressive enough on the run-up for the DLRVJs. Same problem I've had. The best jump I had was the one where I took a couple of seconds to visualize and then really attacked. Need to get more consistent with that.

9465
Progress Journals & Experimental Routines / Re: no bounce, need bounce
« on: October 03, 2010, 02:59:50 pm »

hey LBSS... what should i do about this pain in my waist area (i dont know if its hip flexor, groin, core)... it hurts when i do lunges or just by bending over... its more the right area... 

sent you a pm.

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