band pull apart star drill - low tension x10 reps each of the 3 axis directions band dislocates 1x20 dislocate broom stick stretch x 1+min soft tissue work on subscapularis, left glute and feet various thoracic mobility work
stretches
66 min walk/hike
mid way through walk backward walking up a 20-30 degree sloped path x 2+ mins
--- 21 hour fast 2700 calorie burn
ate 2400 calories
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Wow weighed 83.5kg this morning and now 84kg after dinner - finally away from 85kg! I'm normally around 86-87kg after dinner, so that's a big drop. And I look it physically, visually a lot slimmer.
It was the aim of the present study to expand on previous correlational analyses whichhave attempted to identify factors that influence performance of jumping, sprinting andchanging direction. This was achieved by employing a regression approach to obtainpredictor models which combined multiple anthropometric and biomechanicalvariables. Thirty rugby union players participated in the study (age: 24.2 ± 3.9yr;stature: 181.2 ± 6.6cm; mass: 94.2 ± 11.1kg). The athletes ability to sprint, jump andchange direction were assessed using a 30 m sprint-, vertical jump-, and 505 agility-test, respectively. Predictor variables were collected during maximum strength tests(1RM deadlift and squat) and performance of fast velocity resistance exercises (deadliftand jump squat) using sub-maximum loads (10 to 70% 1RM). Force, velocity, power and rate of force development values were measured during fast velocity exerciseswith the greatest value produced across the loads selected for further analysis.Anthropometric data, including lengths, widths and girths were collected using a 3Dbody scanner. Potential predictor variables were first identified using correlationalanalyses. Suitable variables were then regressed using a best subsets approach.Three factor models provided the most appropriate balance between explainedvariance and model complexity. Adjusted R2 values of 0.86, 0.82 and 0.67 wereobtained for sprint, jump and change of direction performance, respectively.Anthropometric measurements did not feature in any of the models due to their strongassociation with body mass. For each performance measure assessed, variance wasbest explained using maximum strength measures. Improvements in the models werethen obtained by including velocity and power values for jumping and springing, and byincluding rate of force development values for change of direction performance
results -
Performance in the vertical jump was best explained by an athlete’s maximum strength capabilities and their ability to develop high velocities, whereas, performance in the 5 m sprint and 505 agility tests were best explained by maximum strength scores and RFD. Predictor models for 10 m and 30 m sprints featured primarily maximum strength scores and mechanical power.
The results of this study demonstrate that a large amount of variance in performance of general movement patterns common to most sports can be explained by an athlete’s relative maximum strength and their ability to produce high outputs in certain biomechanical variables. Using the adjusted coefficient of determination, between 70 to 80% of the variance in vertical jump, 10 m sprint and 30 m sprint performance could be explained by relatively simple three factor models. For the 505 agility and 5 m sprint tests the explained variance decreased to between 40 and 65%, indicating that factors other than those assessed in the present study are important in determining overall performance. More accurate models may require inclusion of technique related factors to increase understanding of performance, particularly for the acceleration and change of direction tasks. However, the higher within-individual variability measured in the 505 agility and 5 m sprint tests may also have contributed to reduced explanatory power of the models.
However, the vertical jump features a single discrete movement in which performance is determined by the velocity at take-off, which is approximated very closely by the peak velocity obtained during the movement (22). In contrast, performances in the 5 m sprint and 505 agility test are dependent upon a more complex series of movements which progressively increase the velocity of the body. Due to the cause and effect relationship between take-off velocity and performance in the vertical jump, it is unsurprising that the regression models identified peak velocity as a primary factor, especially as the testing movements were outwardly similar to the performance action. For the 10 m and 30 m sprints the regression models highlighted the combination of strength and power values as the best predictors of performance. As the distance of the sprint increases, velocity and therefore contact time with the ground decreases (10). Mechanical power may reflect an athlete’s ability to generate substantial ground eaction forces over short time periods and their capacity to store and release mechanical energy (31), all of which would be important in influencing performance in these sprints.
Practical Applications From the results of this study, it is clear that the relative maximum strength of an athlete is the basic quality which determines their ability to perform many fundamental sporting tasks. However, relative maximum strength in isolation only explained approximately 35 to 65% of the variation in performance of the selected jump, sprint and change of direction tests. Greater understanding and predictive ability can be obtained by combining normalized maximum strength values with biomechanical variables measured during performance of explosive resistance exercises. For certain tests such as the vertical jump and 30 m sprint, as much as 90% of the variation (as measured by the unadjusted coefficient of determination) in performance of a field based sports team can be explained by combining the most suitable strength and biomechanical variables. The results also indicate that different biomechanical variables relate more closely with performance in certain sporting tasks compared to others. Therefore, contemporary training practices which include periodized programs aimed at developing maximum strength and multiple sections of the force-velocity curve appear warranted. This result also suggests that the general pre-occupation with mechanical power as a general descriptor of all biomechanical variables representing explosive athletic movements may be overly simplistic. In certain activities, the ability to displace relatively light resistances at high velocities or develop high RFD values may be more important to success than developing large amounts of mechanical power. Importantly, the results of this study also suggest that when an athlete has reached optimum body mass for their sport, further improvements in strength and power should be achieved whilst trying to limit changes in their mass; as it is the relative values of these variables and not absolute values which effect performance. Future models may wish to include technique related variables to enhance understanding of performance in tasks such as the 5 m sprint and change of direction tests where unexplained variance was still relatively high. In addition, more advanced body composition modelling including proportionality and segmental masses may provide data which combine more effectively with the force and velocity related variables identified in the present study.
First training session of the new year - will I dunk by December this year? Gonna need a 40 inch vertical minimum with my short arms....
fasted
bodyweight without shoes - 84.1kg
soft tissue work at home for whole body
BBall practice session - WLC outdoor courts - 72 mins
dribble, shooting practice, and intense dribble and moves. A few jumps after 50 mins and then drink dunks on 8 feet Netball rim till end.
Felt lackluster all around. No hops today.
stretched lower body
Resistance at the outdoor courts
3 level ext rotated band pull apart - to forehead, shoulder, sternum low tension x 10 each band curls x10 to warmup forearm tendons
+ = 30secs rest
alternating sets - 2 mins rest Dips - forward leaning - on corner of fence - dip shrugs BW x10, BWx2 warmup BW explosive 2x12 @RPE 9 on last set
inverted row on stair railing - undergrip - explosive - BW x12, x9 @RPE 9 Overhand grip with bent legs x10 Pushups - feet elevated 20 inches - triangle, hand touching - explosive - BW x10 @RPE 9
maintenance Pushups still bothering my left shoulder, so will change things up.
stretch
Back at home
High angle rows to ribcage - elbow out - 12kg x10, 24kg Kettlebell 2x3 barbell 20kg x10, 40kg x12 +5+5 @RPE9
3 axis lateral wall slide for cuffs short Rogue light band - controlled, dual strand x7 each axis/side Band partial pull apart row into snatch grip front raise light Rogue band, single strand 2x10
stretch
---
20 hour fast
3200 calorie burn, not including weights ate 1700 calories
soft tissue work and release session at home Banded ankle work at home
bodyweight without shoes - 85+ kg
BBall practice session at WLC outdoor courts - 60 mins
band pull apart star drill - 10 reps each axis band dislocates x15
dribble, shooting practice, high intensity moves and layups A few jumps and dunks on 8 feet netball rim at the end.
Shooting has been average since I split off my upper body stuff to another day, too much upper body fatigue :/ On the other hand jumping was good today, felt explosive, and pretty glute dominant on my jumps now, in a good way.
Highest jumps of the day were 0.5 inch higher than my current bests. vertical is just about 26 inches, 1.5 knuckles over 9'4" backboard and 3/4 of hand on 9 feet. Drop step an inch better than vertical.
1.5 inches away from 9'10" rim off a few steps. Getting down to 80kg should add 2 inches, and 2 more from leg strength increase, means should be able to grab it fairly soon...
--- back at home - Lower body
supported ATG split squat BW x10
facing down garage slope, in socks/barefeet
rotating sets between the squats front squat Bar x5, 40kg x5, 60kg x5
High bar squat - Bar x 8, 40kg x5, 50kg x 5, 60kg x5, 80kg x3, 90kg x2, 100kg x2
65% of e1RM - 3 mins rests - explosive - 87.5kg 3x7, x6, x7
Squats felt all over the place today, and some sets bothered my left shoulder, so I moved the bar back up right against the neck. Tried all kinds of stance width, form variants to try and make it click - well I had plenty of sets to do it
Kettbell swing onto toes 10kg plate x7, 24kg KB 2x10 clean grip deadlift + RDL combo barefeet - deadlift, lowered to knee, RDL back up, then lowered under control RDL style back to floor - 100kg x 6 combos - 3 reps normal, 3 reps hooked grip front squat support - walkout and 1/8 squat pulses 80kg x5, 100kg x16 Good morning onto toes 40kgx5, 50kg x13
50kg GMs too light, going up next time.
Rotating between each exercise - 1.5+ mins rest + = 30secs rest Wall tib raise - body at 45 degree angle - in oly shoes BW x11, x8 @RPE 10 single leg calf raise - on 1 inch elevation - controlled eccentric, 27kg dumbbell x18
Standing single leg raise - light Jumpstretch band - explosive - straight legs x14 @RPE 9 Lateral squat - BW x10, 35kg bar x 8 @RPE 8 each side, continuous ATG split squat - front foot elevated 5 inches 14kg bar x8, each side back to back ATG Cossack squat - BW x10, each side, continuous
stretch
+5kg on lateral squat, brutal but doable. Added Cossack squats, similar to lateral squats, but ATG, with one feet pointed up at the bottom, deep stretch! Stepping stone to doing side splits
===
16 hour fast - Broke fast just before weights with 2 cherries,3 macadamias and 10 pistachios
3700+ calorie burn for today, not including weights ate 2700 calories
------
Grabbed some more rubber coated weights today from local Plus Fitness 24 hour gym - $2AUD per kg So 4x10kg plates, and 2x20kg. Really pleased with the extra flexibility the extra 10kg plates added to my workout today. Might go back tomorrow and grab 4x 5kg plates.
I have around 300kg 660lbs worth of weights now, more than enough for my goals, plus my rack is only rated for $200kg Once I reach 70-75kg, a 200kg 440lbs e1RM squat and 230kg 506lbs deadlift will be more than enough for my goals.
They are not quite round, but no issue with the 5kg and 10kg plates, and the 20kg plate I have is no big deal on squats.
Getting more keen on a Safety Squat bar, even if I don't squat with it, it's useful for Calf raises, Good Mornings, hand supported Split squats and even hip thrusts So missing out on that deal the other day might be a blessing in disguise as I can put the money from that $100 bar towards the SSB.
Won't be needing 2 oly bars if I have an SSB. Deciding between the Iron Edge SSB, the ATX one, and the Verve Elite SSB (has removable handles), a clone of the Titan Fitness V2 SSB (which is a clone the EliteFTS one) Iron Edge sell replacement pads for their bar, so it's a plus, and it's cheaper than the others
band pull apart star drill - low tension x10 reps each of the 3 axis directions band dislocates 1x20 dislocate broom stick stretch x 1+min soft tissue work on subscapularis various thoracic mobility work
stretches
57 min walk/hike
mid way through walk backward walking up a 20-30 degree sloped path x 2+ mins
Total loss so far - weight 18.3kg 40.4lbs Waist 8 7/8 inches BF% Tanita 11.2%
No loss this week as expected from the 5k calorie xmas meal, but I may have recomped instead. Seemed to have gained muscle on my legs and hips. Calves as well
---
Mild drained feeling. Pretty darn sore cuff muscles. Posterior chain, core and calves as well! I think the single arm rows I do against the wall hammer my core and posterior chain.
Dammit - I screwed up. thought it was Friday today, and told the guy I was coming Saturday morning, which is actually today
so it looks like he sold it to someone, well hopefully he doesn't show up and he will text me back
arghhhhhh
G'damn, this was so perfect for me....
eek. that sux man lmao.
tell me about it! I feel gutted
Oh well, I picked up 2x rubber coated 20kg plates with handles from another person this morning for $80AUD, wanted 4, but he already sold 2. The handles make such a big difference compared to my bumper plates which are a pain. Allows me to use them as a dumbbell/kettlebell thing.
Although my OCD is triggered by the fact that one plate has white lettering and the other one doesn't
BBall practice session - WLC outdoor courts - 55 mins
band pull apart star drill - low tension x8 reps each direction band dislocates x 15
dribble, shooting practice, and intense dribble and moves. A few jumps at the end
Felt surprisingly crisp for 2 days after squats, legs/hips wise, but my shoulders felt stiff so shooting felt dumpster tier Jumps were OK, fairly easy 25 inch verticals today, 1 knuckle over 9'4" backboard. Still 3 inches away from all the rims around here, off a running L-R jump.
Wall tib raise - x25 stretched lower body
Resistance at the outdoor courts
3 level ext rotated band pull apart - to forehead, shoulder, sternum low tension x 10 each
+ = 30secs rest
alternating sets - 2 mins rest Dips - forward leaning - on corner of fence - dip shrugs BW x10, BWx2 warmup BW explosive 3x10 @RPE 8.5 on last set
I think I will go into maintenance mode on these to allow my cuffs to catch up in strength
stretch
Back at home
High angle single arm rows to ribcage - elbow out - 12kg x10, 22kg dumbbell x 5 27kg Dumbbell - slight pause and explosive - x12 +4+4+4 @RPE9
3 axis lateral wall slide for cuffs lightest band - controlled, dual strand 2x8 each axis/side vertical wall slide for serratus activation lightest band hooked around back to hands x 10 W pull apart lightest band, single strand - controlled 2x10
Going over tomorrow morning and grabbing these - in $AUD
20kg IronEdge Comp Bar $100 5kg Bumper Plates pair $30 10kg Plates pair $20 5kg Plates pair $10 2.5kg Plate pair $5 1.25kg Plates pair $5 EZ curl bar $20 Spring collar pair $5 Olympic collar pair $5 (2) IronEdge soft low plyo boxes $20 - maybe these 2 need to see in person first, thinking the could be useful for various things as they are foam based, so nicely padded. Like foot rest for Bulgarian split squats, or pad for natural GHR etc
I know the bar is worth over $400 brand new and probably a lot better than my current bar, so keen to get another bar so I can have two exercises setup - ie squat and deadlift etc Plus the EZ curl bar for doing other exercise for when an oly bar is just too big. More plates so I can setup two bars
Will also grab 4x 20kg plates, with handle holes, second hand as well from another guy, useful for warming up when I'm too lazy to strip one of my dumbbells, plus extra plates for the second bar
Then just 2x10kg plates, and maybe a Safety Squat Bar and I'm set
The squat stands are tempting as well, can handle 500kg load and going for half price, but $400 is still a lot...
Mild drained feeling - I only seem to get this when I do near failure squats around 80% 1RM and higher. Achey all over, but calves, glutes, adductors and erectors the most. Abs, hamstrings and quads next. First time in a while my quads have been this sore. Front squat racks hammer my abs as expected.
feet feel worked, from the bare feet squats, but strangely springy and stiff/strong feel
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soft tissue work on subscapularis various thoracic mobility work
stretches
58 min walk/hike
mid way through walk backward walking up a 20-30 degree sloped path x 2+ mins
loved my SSB. feels pretty tough, harder than a normal back squat (regardless of bar position).
hits "the core" harder.
feel like it's definitely worth it. also great for high rep squatting.
Do they stress the knees more? I mean the weight on a SSB is well forward of the body, and your pretty upright, but less knee forward knee travel. Sorta like inbetween a front squat and high bar squat
I can also use it to do other exercises hands free, like split squats and calf raises, for better balance, by holding onto something
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