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I would have to agree that for conditioining, the 8 min rule is very effective when you have more than 2 exercises. 

This brings up another issue. If we look to optimize CNS recovery and the potentiation affects of depth drops, say in conjuction with a top speed workout, then we are looking at potentially 16mins before hitting depth jumps for a second time. Optimal for potentiation, maybe, but I dont think it's all that practical from a time standpoint; especially in a team environment. I think a 16 min setup may work very well just prior to a championship competition.

That being said, depth jumps also serve as a tool to learn how to manipulate force. If force manipulation and movement efficiency are the goal, then waiting for the full potentiation effects of the depth jumps may not be neccasary. I'm not up on the details, but I would think that the full potentiation effects could be manipulated by changing the variables, like drop height or as in with AMT, the acceleration. If the height of the drop is sub optimal in order to ingrain the movement patterns, then I think you gain some potentiation with also the learning aspect.

And now I forgot where I was going with this.....more to come later, I hope.

Quote from: adarqui on June 03, 2009, 01:16:22 pm

Quote from: Axel on June 03, 2009, 12:58:24 pm

Actually I find picking a sample of five exercises which must fulfill the needs of all sports not "fairly simple" but I'll give it a try.

- Front Squat: Judging from my experience it is the exercise with most carry over to a broad variety of athletic movements. I also prefer it to other leg exercises like deadlift variations or the squat due to the fact that it goes much easier with the lower back and CNS.
- Leg Curls or GHR: For optimal developement of the legs direct work for the short head of the biceps femoris is inevitable.
- Ab and Back circuit: I regard this as one exercise, since picking only one exercise for the core wouldn't be very beneficial. Just throw in some crunch variation, russian twists, back raise, side raise, etc and perform them in a circuit fashion.
- Chin Ups: Probably my favorite upper body exercise. It's a great general strength exercise which involves many muscle groups. I've seen many people who have built beasty backs with chin ups being their only back exercise.
- Overhead Press: My second favorite upper body exercise with great carryover to many sports.

i personally have found front squat to be more effective than back squat in my own training.. only problem is, every time i start front squatting i get this problem in my upper spine.. something gets tweaked, it effects my breathing and it's just annoying.

dno just thought i'd share... but i'd be using front squat primarily if it didn't aggravate that issue.

peace

maybe you need to work on t-mobility

top 5 exercises:
Squat
Lunge
GHR
RDL
Push Up
Pull Up

I know it's 6 but...

The way i see it:

Most every other exercise is a variation of these core lifts.  Think about say a kettlebell  swing or prime time.  They are essentially the same movement pattern as an RDL.  So you master proper activation through the RDL, then transfer the skill to more rapid fire movements.  The goal of each is the same, get the glute to extend your hip.  If you cant do that in a slow movement like an RDL you won't be able to get the glute to fire during a prime time. 

It's kinda like the WGF Skill, strength, endurance, power progression. 

Squats eventually turn into REA squats, ADA squat, RA Squat (depth jump).  But you master the movement first.  Same with lunges.

So then the progression looks kinda like

iso, iso mio, pim, fda, ada, rea, ra, rfi/rate work

Thanks guys. I've lost motivation for jump training lately. Since autumn I've been focusing on school and thus trained without a real goal. I still can dunk pretty mad tough.

PS: I've already talked to my solicitor. The above quote is going to be engraved on my tombstone.