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Messages - TheWoppity

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Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: May 10, 2012, 10:57:20 am »
Is that the new EarthTrekks in Rockville?  (I climbed there 2 years ago b4 they renovated) 5.10 first time out in awhile is solid; unfortunately stamina becomes a problem really quickly in that sport if you don't train regularly

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Injury, Prehab, & Rehab talk for the brittlebros / Re: right knee twist?sprain?
« on: May 04, 2012, 11:33:53 am »
This is a fairly common nagging injury, most likely caused by a muscular imbalance in the illiotibial band (IT band) that runs along the outside of the leg between the hip and knee.  Its mostly a running injury, so it makes sense that it happened during your sprints.  Read a little more about it here:

http://runnerscorner.com/injuries/help-fix-it-band-knee-pain-muscle-imbalances-technique-etc/

Basically, rest for a day or 2, however long for the acute pain to subside, and the stretch and foam roll the IT band as much as you can.  This should relax the muscle to the point that it is no longer pulling against your knee, giving you pain.  The best IT band stretch is something like this:

<a href="http://www.youtube.com/watch?v=c9aJtO0VCqw" target="_blank">http://www.youtube.com/watch?v=c9aJtO0VCqw</a>

Good luck

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Strength, Power, Reactivity, & Speed Discussion / Re: Changing focus - but to what
« on: April 26, 2012, 03:48:33 pm »
Quote from: Guga on April 26, 2012, 11:27:20 am
What about male pole dancing?

Its "pole vaulting" and yeah, I think its part of the decathlon.. so good point.   :P

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Strength, Power, Reactivity, & Speed Discussion / Re: Changing focus - but to what
« on: April 25, 2012, 01:50:13 pm »
Hey Flander,

From my perspective those two options couldn't be more different, so it really depends on what you value most.  I've always thought that decathletes are the best overall athletes.  They do so many things at close to elite levels, and could probably be put into just about any physical/athletic situation and come out on top.  Personally, these guys are closest to the physical ideal.  But if you have a chance to be elite at something, than that factors in independently.  I've never been in a situation where I had a chance to be the cream of the crop at something, so I can't speak to how important and motivating that is. 

I understand why everyone is urging you towards powerlifting here, going for glory and all that, but even though you might not reach the same pinnacle of sport in decathlon, the training would probably set you up to be a much better athlete for a long time (if that is what is important to you.)  The training would also be more varied, and possibly more fun, depending on what you like.

A little bit obvious I'm sure, but that's my two cents.  Decathletes are badass.

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Strength, Power, Reactivity, & Speed Discussion / Re: post your hand measurements
« on: April 25, 2012, 01:25:53 pm »
I'm about 6' and my hands are base to palm 7.25"  so, small for my height. but....

Try not to worry about this kind of thing.  Focus on what you do good, and do what you can to work on your perceived weaknesses.  I have small hands to, which is frustrating as hell;  I play piano, and can hardly play 10ths with my left hand, but that doesn't hold me back from the majority of what I try to play.  So I agree basketball and lifting would be a different game with different hands, but that along with so much else isn't one of those things we can control, right?

As far as deadlifts go, there is a hook grip you can use if your hand is big enough (mine aren't, yours probably aren't either) where you tuck your thumb between the bar and your fingers, which supposedly makes gripping much stronger for that exercise.  So in this sense, there is a threshold of around 7.5-8inch hands where a different grip is available.  If you can't do that, just do what you can and your grip will get stronger over time.  For the really heavy stuff, its okay IMO to use wrist wraps to get the workout you want.  Just don't use them for all of your lifts. 

I guess my point is, this really isn't a monumental "short" coming.

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Introduce Yourself / Re: back to basics
« on: April 18, 2012, 06:56:23 pm »
Mutombo
Thanks for stopping by-  I saw ur journal when I was guesting on the site for a bit.  You seem to have the same inclination towards upperbody strength that I do.  (In the past my bench has been bigger than my squat, and I hope that never happens again.)  Keep up the good work, man

Quote from: LBSS on April 18, 2012, 10:09:56 am
single-leg jumper or double-leg jumper?

I wouldn't really characterize myself as one or the other right now, cuz i kinda suck at both off the run.  SVJ is respectable now after doing squats for 3 months, but I have pretty poor "reactivity" right now, and I'm heavier than when I used to be able to jump kinda well.  For example, I'm more comfortable with the mechanics of one leg jumping (its more fluid and natural when I have any kind of approach speed) but I don't have the training to stabilize myself to take off well. 

To address this I'm planning on starting into some light plyometrics in May, and really practice jumping too, but before I do that I'm hoping to make it to the end of April on my 3 day a week lower body strength cycle. 

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Introduce Yourself / back to basics
« on: April 14, 2012, 06:13:03 pm »
Hi all,

I'm a former gym rat now transitioning back into basketball after taking 3 years off, (mostly due to recurring ankle and tendon injuries and thinking I was too old), during which time I ran a few half marathons, and did some sprint triathlons.  I'm 31 now, and talking to people and watching others progress, I figure I have a few good years to make nice gains provided I have the right plan, motivation, and necessary dedication.  My goals aren't very out of the ordinary around here; I would like to be able to dunk a basketball 2 handed, preferably well enough to do so in a game situation.  Currently my abilities are modest, but I have been steadily improving them over the past 3 months of working out.

Age:  31
Weight:  193
Height:  about 6'
Standing reach:  92"
SVJ: 30-31" (Can hang relatively easily on a confirmed 10' goal from vert)
Squat: 285x4 ATG (Started squatting about 2.5 months ago) max probably around 315-320
Bench: 225x6

I'm currently doing a basic strength program with a main goal of increasing squat max to 1.75-2x BW.  I try to keep it simple, but I am always interested in new perspectives.  I've been reading as a guest for a bit, and look forward to some constructive feedback in my program, and hopefully some insight into what I might be doing right and wrong, form-wise.

Cheers.

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