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Messages - slj

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Pics, Videos, & Links / Re: Extreme Isometrics PodCast
« on: September 25, 2009, 11:31:31 pm »
On the GHR iso - I just started it the other day with the hips locked straight and torso as close to parallel to ground as I could get. I felt the glutes and abs take over, and this beat up my calves. Maybe my calves are just weak, but it could also be because this was after a practice.

Sometimes twice per day but usually once:
Pushup (just started up again about a week ago - used to do them a lot but was doing them wrong)
Lunge (I'm around 4-4:20 on a hard 'version' using two platforms to elevate feet)
Wall squat (5 minutes for awhile)
Single leg squat (5 minutes each - to remedy tight quads)

I use the extreme ham stretch for warmup on the field right before practice



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Pics, Videos, & Links / Re: Extreme Isometrics PodCast
« on: September 24, 2009, 10:04:01 pm »
Specifically they get more sore.  Since I've gotten faster my calves and achilles get murdered by running - also get sick buttlock after. The buttlock goes away quickly but I haven't quite figured out how to get the calves to recover quickly. But also, I used to seem to be able to 'run through' the soreness better. More of a tempo-itis kind of deal before. I thought it would be the opposite effect. I think it's just because I'm able to go faster so I do more damage.

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Pics, Videos, & Links / Re: Extreme Isometrics PodCast
« on: September 24, 2009, 08:30:43 pm »
I'm open to questions but I'll give you the gist of it I guess:

I wasn't believing it at first. To the moment I'm still a bit suspicious. I use them before and after practice for recovery, and I used them almost exclusively this summer. Definite positives:

- glutes get super sore from any weight work, and dominate the motion when I sprint
- calves more reactive
- changed back into a 1 leg jumper from 2 leg. (When I was young I was a 1 leg jumper)
- lost a lot of fat and increased muscle in the lower half (lost upperbody mass but I did no work for it - not even isos)
- standing and running vertical up 4-5"
- more aware of body - slight tightnesses and whatnot bother me know where I would have just ignored these minor pains in the past
- more able to focus in class and on the field
- haven't felt neurally 'fried' at all this year - tremendous soreness in the initial weeks of preseason football has been the only problem. None of my other typical overtraining symptoms
- sleeping a bit less, and feeling more awake for more of the day
- probably a tenth and a half faster in the forty. running with guys I couldn't in the past
- I did the good morning iso tons of times and was capable of an easy 275 on it (at a bodyweight of maybe 175). I thought I was good for 315 but had no spotter. I didn't go super 'deep' rather as far as I could go with a neutral spine
- Not as good a squatter numbers-wise as I used to be (305-315 in season now) but get tremendous glute activation and good hamstring activation even in a high bar position. Low bar seems to interfere with my ability to pull down with the hip flexors. I feel my glutes stretch very well now as I pull down with the hip flexors and hammies. I may be able to get this number up just by doing the wall squat - I'll keep everyone posted
- isos have tremendous mood benefits for me now. Sometimes it's hard to make myself do them but I always feel great afterwards. There is no 'come down' like getting jacked up to squat then tired for a few days after. I'm probably addicted to some of the hormone release

When I'm fresh I'm really fast now, but I'm less able to deal with sore muscles. I also open my hips much better than I used to, and transition better etc... When I'm sore I really have a hard time pushing the effort.

Fire away with questions - I like talking about them.

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Pics, Videos, & Links / Re: Extreme Isometrics PodCast
« on: September 23, 2009, 09:36:55 pm »
I liked the podcast. A couple things I disagree with:

If you do the lunge correctly, it is just as hard as the glute ham. I actually like the glute ham in comparison - the stretching of the hip flexor is pretty bad in the lunge. Agreed that the wall squat is pretty easy - but keeping a neutral spine is the real benefit, and can make it hard for someone who sits all the time.

If you do the isos correctly you really shouldn't feel much 'burn'. You feel 'stretch' but the terrible burn goes away after a few sessions. If you are pulling down the whole time, you don't feel like you did anything at the end of the set. When I was doing them wrong, I would go like 4 on the right lunge (burning like crazy) then maybe 2:20 on the left lunge, and would fail with the back quad. Fixing the pulling action, my times are close to even one after another.

I've found the best way to do the isos (lunge and pushup) is to use unstable platforms. That way you know if you are pulling down hard enough, and are close to the correct position - otherwise they slide. In the lunge I have two platforms which I spread out throughout the set, keeping the hips square.

Last thing: Once you are 5 minutes for a ton of sessions, start adding weight. The motions are so low impact that it's easy to add strength - they don't tear up connect tissue or anything - so conceivably you could add a lot of strength over time. Schroeder claimed he could do a 5 minute pushup with 200 pounds.

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Crazy Weird Analysis & Stuff :) / Re: Mastering single leg rebounds
« on: June 09, 2009, 11:37:27 am »
Agreed. Lower the box if you can, try to fall 'down' from the box rather than jump 'up' onto it. also, don't break at the hip - you get more glute if the plant leg is straighter and the foot stays under the the hip.

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