31
Strength, Power, Reactivity, & Speed Discussion / wide stance vs narrow stance squatting
« on: June 06, 2011, 04:35:55 am »
possibility of over thinking, but is there a difference?
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32
Strength, Power, Reactivity, & Speed Discussion / Dead Lifts
« on: June 01, 2011, 03:43:31 am »
Since I am trying to primarily focus on my lower body strength, I want to keep my upper body stuff to a minimum, with enough work to just maintain/gradually and slowly build. I want to Dead Lift and Squat 2x a week, but what I was wondering was, is Dead Lifting heavy 2x a week enough to maintain my upper & middle back/lats muscle mass and strength if not gradually build it?
Also, wouldn't dead lifts be as beneficial if not more beneficial to jumping for single leg jumpers, since single leg jumping is p-chain dominant?
Also, wouldn't dead lifts be as beneficial if not more beneficial to jumping for single leg jumpers, since single leg jumping is p-chain dominant?
33
Pics, Videos, & Links / Isn't this a 56"+ jump?
« on: May 27, 2011, 02:49:54 am »
You guys probably heard of Young Hollywood from TFB, well in this video, http://www.youtube.com/watch?v=uCaWnbTBrN4
This 5'10" guy cocks his head back, but get his chin on the rim...... Head on rim for him would be 50", but on 1:20, that has to be a 55" at least vertical jump right?
Regardless, freakin insane
This 5'10" guy cocks his head back, but get his chin on the rim...... Head on rim for him would be 50", but on 1:20, that has to be a 55" at least vertical jump right?
Regardless, freakin insane
34
Strength, Power, Reactivity, & Speed Discussion / Training While Abroad, Need Some Advice
« on: May 26, 2011, 06:22:35 pm »
Hey guys, On July 3, I will be going to England for 8 weeks to study abroad. As much as I am dedicated to achieving my goal of dunking, I want to make the most of my time abroad, taking in the culture/traveling/meeting new people, which means, having training as a top priority will not be possible, and not smart to do IMO, since 8 weeks is not that long.
However, I do still want to advance in my training, and I believe I can squeeze out 2 training days a week, for like a hour each. Here are my current stats:
BW: 151~153lbs
SVJ: 29"
DLRVJ: 34"
SLRVJ: 38"
Max Parallel Squat: 235lbs
Max Dead lift: Havent done this in like 3 months, but it was 250lbs 3 months ago
I think it's safe to say that my plyometric ability/reactive strength/RFD/explosive strength are pretty good right now, and where I can REALLY make gains in my vertical will come from strength gains RIGHT?
I will not be playing basketball at all, nor any plyo's, just weight room 2 days a week probably and make each session as time efficient as possible. Will the following schedule I came up with, help me in my goals from now til end of August to do the following:
1)maintain all upper body mass/strength
2)maintain plyometric ability/reactive strength/RFD/explosive strength
3)Get STRONGER lower body
Here's the schedule:
Mondays - Squats 4x3 (lower body)/ Dead Lift 3x4 (lower body/mid,upper back)/ Superset 3 sets of Bench Press (upper body) & Leg Raises (core)
Thursdays - Squats 4x3/ Dead Lift 3x4/ Super set of Weighted Exploding Step Ups & Bench Press
I was thinking the Weighted Exploding Step Ups 1x/week will help me keep my reactive/explosive ability, and chose this specific exercise since I'm a 1 legged jumper.
What do you guys think?
However, I do still want to advance in my training, and I believe I can squeeze out 2 training days a week, for like a hour each. Here are my current stats:
BW: 151~153lbs
SVJ: 29"
DLRVJ: 34"
SLRVJ: 38"
Max Parallel Squat: 235lbs
Max Dead lift: Havent done this in like 3 months, but it was 250lbs 3 months ago
I think it's safe to say that my plyometric ability/reactive strength/RFD/explosive strength are pretty good right now, and where I can REALLY make gains in my vertical will come from strength gains RIGHT?
I will not be playing basketball at all, nor any plyo's, just weight room 2 days a week probably and make each session as time efficient as possible. Will the following schedule I came up with, help me in my goals from now til end of August to do the following:
1)maintain all upper body mass/strength
2)maintain plyometric ability/reactive strength/RFD/explosive strength
3)Get STRONGER lower body
Here's the schedule:
Mondays - Squats 4x3 (lower body)/ Dead Lift 3x4 (lower body/mid,upper back)/ Superset 3 sets of Bench Press (upper body) & Leg Raises (core)
Thursdays - Squats 4x3/ Dead Lift 3x4/ Super set of Weighted Exploding Step Ups & Bench Press
I was thinking the Weighted Exploding Step Ups 1x/week will help me keep my reactive/explosive ability, and chose this specific exercise since I'm a 1 legged jumper.
What do you guys think?
35
Strength, Power, Reactivity, & Speed Discussion / What do you guys do, to prime yourself for max jump/dunk sessions?
« on: May 19, 2011, 05:18:39 pm »
Whenever I try to have a max jump session, I can't seem to get that FEELING where you feel your blood pumping in your legs and your body and your all warm/hot and loose. You know, that feeling. I want to be able to go in the gym, and after warming up just go all out, but I always get like 1-3" lower than my best jumps, because I can't prime my body properly. The only times my body is primed properly, where I'm able to jump my highest, is after pick up games and stuff.
Do some of you guys know how to get your body ready for max jumps, without having to play a pick up game?
Do some of you guys know how to get your body ready for max jumps, without having to play a pick up game?
36
Injury, Prehab, & Rehab talk for the brittlebros / Front side of lower leg/shins aching after Pogos
« on: May 05, 2011, 01:34:50 am »
Anyone ever have this problem? I do 3x10 Pogos, and I got up pretty high, but during the sets, sometimes I feel a lot of pressure down my shin, mostly my right leg, and after my workout, like a hour later, when I massage it, it hurts. Anyone know what's up or experience anything similar?
37
Strength, Power, Reactivity, & Speed Discussion / Quad dominant vs Glute/Ham dominant
« on: May 04, 2011, 06:34:26 pm »
Simple question, is it true 2 legged jumps are quad dominant while 1 legged jumps are glute/ham dominant? Or does it depend on lots of variables
38
Strength, Power, Reactivity, & Speed Discussion / BSS vs stationary lunges
« on: May 02, 2011, 02:33:53 am »
For my unilateral training, I was wondering which of these to use. Which is better for single leg jumpers looking to improve vertical?
I can't do WALKING lunges, because in my gym, it's very hard to walk around with a barbell on me(too crowded/narrow spaces)
I can't do WALKING lunges, because in my gym, it's very hard to walk around with a barbell on me(too crowded/narrow spaces)
39
Strength, Power, Reactivity, & Speed Discussion / Right leg stronger than left leg, during jumps/squats
« on: April 28, 2011, 06:37:21 pm »
I notice when I'm squatting, I seem to be using my right leg more.
Also, when I do stuff like depth jumps, my right quads feel burned out more.
My right leg is probably stronger, so what should I do about this? Anyone else go through this issue?
I need my left leg getting a lot stronger too, since I'm a single leg jumper and am right handed.
I thought maybe doing BSS on my left leg only to help it catch up might help, but IDK, because my squats burn out my quads really hard, while my BSS sets burn out my hamstrings/glutes hard.
Also, when I do stuff like depth jumps, my right quads feel burned out more.
My right leg is probably stronger, so what should I do about this? Anyone else go through this issue?
I need my left leg getting a lot stronger too, since I'm a single leg jumper and am right handed.
I thought maybe doing BSS on my left leg only to help it catch up might help, but IDK, because my squats burn out my quads really hard, while my BSS sets burn out my hamstrings/glutes hard.
40
Nutrition & Supplementation / protein intake limit per meal
« on: April 24, 2011, 02:56:41 pm »
I weigh 150 lbs, so I try to get in 150g of protein a day. Sometimes I do this with meals with with a lot of protein at once, for example I get a footlong big philly cheese steak at subway for lunch, which has about 80 g of protein. Is it okay to do it like this, or do we need to get 30ish g a meal and spread out these meals throughout the day?
Sometimes, I buy some rotisserie chicken and eat the whole chicken (no skin) at once, prolly over 200 g of protein in that. Does this take care of my protein needs for that day? Or does only some of it get used?
Sometimes, I buy some rotisserie chicken and eat the whole chicken (no skin) at once, prolly over 200 g of protein in that. Does this take care of my protein needs for that day? Or does only some of it get used?
41
ADARQ & LanceSTS - Q&A / proper way to lean down/diet/lose weight
« on: April 21, 2011, 11:12:53 pm »
so I have a faster metabolism than the average person. I lift weights 3-5x a week and play ball 3-4x a week. I used to eat whatever the hell I wanted, whenever I wanted (fast food everyday) easily over 3000 calories a day. This routine kept my weight at maintenance.
I dieted twice before and both times I kept the same exercise routine, ate healthier, and limited calories to 1600-1800 a day. After a week I would drop like three pounds, then one pound a week for like two more weeksa and then I would plateau and just stop my diet. I go back to my normal eating habits and put the weight back on real quick, like 1-2 weeks.
Was 1600-1800 calories TOO little?
Right now I am about 13%BF, 150lb and wish to drop 5 more lbs, while building a lil muscle. I lost 2 lbs so far, since my diet I started last week. This time I'm eating cleaner, and eating 2000-2400 calories a day while getting about 150g of protein a day (sometimes a lil less) and taking fish oil supplements. I usually eat stuff like turkey/cheese sandwiches, subway, roasted chicken (no skin), pb&j, fruit/veggie juices, and bananas.
Am I dieting the right way this time? I want to drop to 145, then go back to being able to eat whatever I want as much as I want without gaining weight, staying at 145. How do I do this?
BTW, my natural bodyweight is about 140, which is where I always was before I started lifting and bulking up last year. To bulk, I had to eat like a monster, forcing myself to eat when I didn't even want to. Whenever in my life I just ate however much I wanted of whatever I wanted, I would always be at maintenance, except when I came off those two diets.
I dieted twice before and both times I kept the same exercise routine, ate healthier, and limited calories to 1600-1800 a day. After a week I would drop like three pounds, then one pound a week for like two more weeksa and then I would plateau and just stop my diet. I go back to my normal eating habits and put the weight back on real quick, like 1-2 weeks.
Was 1600-1800 calories TOO little?
Right now I am about 13%BF, 150lb and wish to drop 5 more lbs, while building a lil muscle. I lost 2 lbs so far, since my diet I started last week. This time I'm eating cleaner, and eating 2000-2400 calories a day while getting about 150g of protein a day (sometimes a lil less) and taking fish oil supplements. I usually eat stuff like turkey/cheese sandwiches, subway, roasted chicken (no skin), pb&j, fruit/veggie juices, and bananas.
Am I dieting the right way this time? I want to drop to 145, then go back to being able to eat whatever I want as much as I want without gaining weight, staying at 145. How do I do this?
BTW, my natural bodyweight is about 140, which is where I always was before I started lifting and bulking up last year. To bulk, I had to eat like a monster, forcing myself to eat when I didn't even want to. Whenever in my life I just ate however much I wanted of whatever I wanted, I would always be at maintenance, except when I came off those two diets.
42
ADARQ & LanceSTS - Q&A / Proper Jump Squat technique
« on: April 20, 2011, 12:37:18 am »
When doing jump squats, I was wondering if it's okay/beneficial to do them not only in an explosive way (obviously jumping as high as possible), but also in a reactive way simultaneously? For example, in the starting position, I drop down, and as fast as I can, I catch myself and explode up. Is this good?
Or would jump squats be better utilized with just controlled movement on the way down, and exploding up high as possible, while leaving the reactive strength development to depth jumps?
Also, how much weight is too much for jump squats?
How do I know if I should progress weight on this (X inches off floor?)?
What kind of rep/set schemes should these weighted explosion exercises like jump squats and weighted exploding step ups (dumbbells) be used with?
Thanks.
Or would jump squats be better utilized with just controlled movement on the way down, and exploding up high as possible, while leaving the reactive strength development to depth jumps?
Also, how much weight is too much for jump squats?
How do I know if I should progress weight on this (X inches off floor?)?
What kind of rep/set schemes should these weighted explosion exercises like jump squats and weighted exploding step ups (dumbbells) be used with?
Thanks.
43
Injury, Prehab, & Rehab talk for the brittlebros / weird pain on top of foot from basketball
« on: April 18, 2011, 02:59:48 pm »
I had a game yesterday and I don't remember too well, but I THINK it was when I just ran fast and stopped suddenly, kinda like hitting the brakes, I felt something weird on the middle of the top of my right foot. I woke up today, its not unbearable, but there is pain there when I put pressure. I can walk fine tho. Anyone know what it might be?
The pain is middle of the top of my foot. Never had any foot issues before
The pain is middle of the top of my foot. Never had any foot issues before
44
Nutrition & Supplementation / NSAID's, ibuprofen, anti-infalmmatory drugs
« on: April 18, 2011, 02:44:09 am »
Would taking these on a daily basis have any negative effects on your body?
Any side effects?
I heard they mess with protein synthesis, which I have no idea if its true or what it even means.
Any side effects?
I heard they mess with protein synthesis, which I have no idea if its true or what it even means.
45
Strength, Power, Reactivity, & Speed Discussion / The best BASKETBALL-SPECIFIC exercises?
« on: April 15, 2011, 03:23:19 pm »
Obviously for lower body, squatting is most essential.
But for Upper body I've been doing Bench Press and Pull Ups to target my chest/back/arms. Are there other exercises you guys know that can replace Bench pressing or Pull Ups that will carryover to basketball better?
But for Upper body I've been doing Bench Press and Pull Ups to target my chest/back/arms. Are there other exercises you guys know that can replace Bench pressing or Pull Ups that will carryover to basketball better?