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Strength, Power, Reactivity, & Speed Discussion / Re: Plyos before strength training?
« on: April 05, 2011, 06:17:01 pm »
I agree with adarqui and co. Do plyos before strength as a rule.
If you have to do them after strength don't do them after ME strength lifts that are slow or grinding for over 3 reps. Your cns is trashed by that kind of lifting. Plyos after strength works ok for me only if I was moving the bar fast and explosively for low reps.
If you have to do them after strength don't do them after ME strength lifts that are slow or grinding for over 3 reps. Your cns is trashed by that kind of lifting. Plyos after strength works ok for me only if I was moving the bar fast and explosively for low reps.
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Strength, Power, Reactivity, & Speed Discussion / Re: High frequency squat time approaching
« on: April 02, 2011, 08:00:55 am »
epic thread 
good luck man. Whatever you finally decide to do.
good luck man. Whatever you finally decide to do.
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Program Review / Re: Vertfreak
« on: April 02, 2011, 07:28:57 am »I never understood why you'd ever buy a program. There's the internet nowadays, tons of free info available, and when you think about it, it's not even that complicated. Get your squat up, practice your jumps and overload the movement with depth jumps/bounds/sprints and that's pretty much it. Get bodyfat down if it's high and that's it.
I agree with that now. But not 18 months ago when I had fark all training experience and less knowledge about the ins and outs of jump training. Takes ages and lots of reading and experimenting to be smarter than a good program. Easy to do all the wrong things as a newbie with heaps of random info.
I started out with vjb. Best $40 I ever spent. Outgrown it a bit now but I'd still recommend it to anyone as the first point of truth.
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ADARQ & LanceSTS - Q&A / Re: Squatting weight and vertical jumping
« on: March 31, 2011, 11:21:12 pm »
Thanks man. Clean (and snatch) comes natural for me but I always end up pulling rdl with my low back. Guess I know why now.
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ADARQ & LanceSTS - Q&A / Re: Squatting weight and vertical jumping
« on: March 31, 2011, 01:40:00 am »
LanceSTS have you got any videos or images that might help visualise that??? I'm particularly struggling with the rdl description, but this is interesting stuff.
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Nutrition & Supplementation / Re: The Ketogenic Diet By Lyle McDonald?.
« on: March 29, 2011, 10:58:15 pm »
on a more relevant point I haven't read the keto diet by Lyle, but I did get a copy of his rapid fat loss e-book. It is without doubt the best nutritional giude I've ever read.
It talks about a scientific approach to crash dieting, as in only eating what is essential to health and function and no more. Not advocating the crash diet (neither does Lyle) but the hard facts on what the body needs is fascinating ... check it out.
It talks about a scientific approach to crash dieting, as in only eating what is essential to health and function and no more. Not advocating the crash diet (neither does Lyle) but the hard facts on what the body needs is fascinating ... check it out.
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Nutrition & Supplementation / Re: BCAA?
« on: March 27, 2011, 07:38:05 am »
BCAA's are just refined proteins man. The capsules just give you a really small dose of a really limited range of amino acids (important ones yeah, but there's others you should be getting). You'd need to take like 20g of BCAA powder at a time to make it useful. Think about the caps... thats like a half bottle at a time.
Don't buy BCAA's. Especially caps. Buy whey powder, just the concentrate. The extra $ for casein and isolates is not necessary. Whey concentrate is a way better nutritional choice and way cheaper.
And eat chicken, fish, beef and other animals all the time. Between that and the powder (when you can't face another tin of fish) you'll get all the BCAA's you'll ever need from proper food.
Don't buy BCAA's. Especially caps. Buy whey powder, just the concentrate. The extra $ for casein and isolates is not necessary. Whey concentrate is a way better nutritional choice and way cheaper.
And eat chicken, fish, beef and other animals all the time. Between that and the powder (when you can't face another tin of fish) you'll get all the BCAA's you'll ever need from proper food.
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Strength, Power, Reactivity, & Speed Discussion / Re: Best examples of "squat made" great vertical jumpers
« on: March 24, 2011, 02:00:55 am »
yeah I'm the atypical endomorph. I can get to about 11% (estimate) with low carb eating and cardio. Naturally about 13ish.
I got them big meaty joints and stuff too and I'm very much a strength jumper... not fast. Never be a body builder.
Losing fat and maintaining strength is best done on a low carb approach. Lower the better. Sets you up to use fat for energy preferentially. Read Anabolic Diet by Dr Pisquale for a bit or reasoning. I wager most people struggle with it because they eat pretty conventionally. All based on personal experience......... did Anabolic diet for 18 months and still kinda adhere to the principles.
I got them big meaty joints and stuff too and I'm very much a strength jumper... not fast. Never be a body builder.
Losing fat and maintaining strength is best done on a low carb approach. Lower the better. Sets you up to use fat for energy preferentially. Read Anabolic Diet by Dr Pisquale for a bit or reasoning. I wager most people struggle with it because they eat pretty conventionally. All based on personal experience......... did Anabolic diet for 18 months and still kinda adhere to the principles.
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News, Announcements, & Suggestions / Re: Adarq.org T-Shirts?
« on: March 20, 2011, 02:08:45 am »
Kind of a dig. Sorry bout that. But are you for real doing shirts and stuff? Any firm plans for when or is it just a one day thing???
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ADARQ & LanceSTS - Q&A / Re: Endurance training effect
« on: March 20, 2011, 01:52:39 am »
Endurance athletes with hops 
<a href="http://www.youtube.com/watch?v=jEW44jI3_Z4" target="_blank">http://www.youtube.com/watch?v=jEW44jI3_Z4</a>
<a href="http://www.youtube.com/watch?v=sMkTSr_iHv0" target="_blank">http://www.youtube.com/watch?v=sMkTSr_iHv0</a>
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ADARQ & LanceSTS - Q&A / Re: Endurance training effect
« on: March 20, 2011, 01:38:47 am »
You can train an element of both. Check out Australian Rules football players... they have respectable leaps and run 15km plus per game at speed (big endurance).
http://www.bigfooty.com/forum/showthread.php?s=ac6315d603fbe8a46c6d6661007ed917&t=413185
Rule of thumb seems to be that you don't train both at once though. You'll end up getting good at neither. Get strong/ fast first then up the endurance.
http://www.bigfooty.com/forum/showthread.php?s=ac6315d603fbe8a46c6d6661007ed917&t=413185
Rule of thumb seems to be that you don't train both at once though. You'll end up getting good at neither. Get strong/ fast first then up the endurance.
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Strength, Power, Reactivity, & Speed Discussion / Re: Safety Squat Bar
« on: March 19, 2011, 10:11:19 pm »
Guess I better listen up when the old hands agree like that $200 saved
Peace guys
$200 savedPeace guys
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Strength, Power, Reactivity, & Speed Discussion / Re: Safety Squat Bar
« on: March 19, 2011, 01:17:50 am »
I grew up on low bars man. That's my main squat. But I've been trying to switch to high bar for ages. It seems to carry over to my jump way better.
And yeah the safety bars are good for amputees, injured people etc. But the camber is the money for me. It puts the weight forward so torso lean is minimal. My long levers make me bend over heaps, high or low bar, to keep the weight over mid foot. Its not a good environment for loading the legs.
Like I was saying front squats I do with mad form.... just can't support the same weight as a back squat.
I'm just gonna buy it and see how it goes. I'm working Saturday right now anyway on o/t..... fark it
And yeah the safety bars are good for amputees, injured people etc. But the camber is the money for me. It puts the weight forward so torso lean is minimal. My long levers make me bend over heaps, high or low bar, to keep the weight over mid foot. Its not a good environment for loading the legs.
Like I was saying front squats I do with mad form.... just can't support the same weight as a back squat.
I'm just gonna buy it and see how it goes. I'm working Saturday right now anyway on o/t..... fark it
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Strength, Power, Reactivity, & Speed Discussion / Safety Squat Bar
« on: March 18, 2011, 09:39:46 pm »
Hope this is the right place for this. What does everyone reckon about the safety squat bar (SSB)? I don't do machines or gimmicks but this thing gets awesome wraps pretty much everywhere.
Reason I'm interested is that I have really long legs and back squatting with a really upright torso is farkin impossible (at any kind of decent depth and weight). My best torso position is in the front squat. Actually I love front squatting. But I can't bear enough weight in front position to overload my legs proper.
SSB puts the weight out in front squat kinda territory and high on the back. Seems ideal for my goofy mechanics.
I've read that it can be easier on the back than a high bar back squat cause you can stay bolt upright, specially if you free the hands and hold an upright on the power rack. I've also heard it can be a mofo on the back. Not sure what to believe.
Reason I'm interested is that I have really long legs and back squatting with a really upright torso is farkin impossible (at any kind of decent depth and weight). My best torso position is in the front squat. Actually I love front squatting. But I can't bear enough weight in front position to overload my legs proper.
SSB puts the weight out in front squat kinda territory and high on the back. Seems ideal for my goofy mechanics.
I've read that it can be easier on the back than a high bar back squat cause you can stay bolt upright, specially if you free the hands and hold an upright on the power rack. I've also heard it can be a mofo on the back. Not sure what to believe.