Adarq.org

Quote from: nba8340 on April 09, 2010, 09:52:21 pm

i think he'll dominate again, just overpower him, we'll see

ya i think he'll beat sylvia too.. sylvia is just too slow and lethargic at this point, he's gonna get cracked.

His punches are all arm... but his arms are bigger than my thighs so i guess they'd do some damage.

Seriously he needs some cardio

Alex

Just got around to skimming that interview. Guess you kind of said it already, but this Korfist guy goes on the Mike Boyle Memorial Coaching Dumbass Hall of Fame. Figured I'd quote the offending passage in its entirety because really, you can't make this shit up:

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Special. Just special.

I have a coup[le pointsin CK's defense:

1.  He is not anti-squat, rather he doesn;t like the way it is coached and performed.  I would agree with him on this.  You want to squat in a way that carries over to the field of play and doesn't create "compensation patterns".  Everyone has to agree wtih the NSCA comment.  They preach all you need is squats and olympics and anyone who disagrees is basically a nut.

2.  Most importantly don't throw the baby out with the bath water.  How many people give jay schroeder a chance with all of his ridiculous and BS claims (right adarqui) like adam achuletta holding a squat with like 500lbs in the ATG oposition for 5 minutes and then having to stand up with the bar?  Or the russians, like verkhoshansky bondarchuck and zatsiorsky , who claimed that they had athletes doing depth jumps off a 20 ft tall building (this is true they used to claim it and that is prolly why jay used the example in that interview).  Of course we know this was BS or didn;t agree with it but it never stopped anyone from reading supertraining (which is a way harder book than the inno-sport book).  point being is that CK is a very bright coach and we can learn a lot from him, don;t let the squat thing or the fact that he challenges some deep seeded beliefs throw you off.  I should note I am a bit biased because the athletes who I can get to use the CK's style of squatting see enormous improvements in performance indicators (like VJ and Sprint).  The problem is attention to detail and ego.  Most athletes can't spend time lifting light weights to relearn the squat.

Along those lines of monitoring fatigue, another thing you can do is measure a particular movement or skill throughout a training week to see where you're at compared to baseline.  The supercompensation curve can work off weekly cumulative fatigue as well.  For example, the split I mentioned the other day went like this:

Mon 5 x 1 @ 85%
Tues: 5 x 1 @ 90%
Wed: 5 x 1 @ 95%
Thurs: off
Fri: 5 x 1 @ 80% (very easy)
Sat: Off
Sun: Off

Well you know if you can't get wednesdays 95% weight up or if it's really a struggle you're fatigued 5% from baseline, which is really perfect, because you basically have thursday thru sunday off to supercompensate.  You could literally take a particular movement and do it every single day fresh until you reach a predetermined "drop-off" point, measured by how much your fresh efforts change on a daily basis, then take some time off to recover and supercompensate.  During the recovery period, you have to do enough to maintain fitness and movement efficiency, but the focus is generally on recovery.  

The amount of fatigue you want to induce though will vary based on the quality:

strength work: 5-10%
power work: (VJ/10 yd dash) 3-5%
top speed:  0-3%

So, take a movement like depth jumps. Say you have a 30 inch unmotivated VJ. An effort you can do any time.  You decide to do depth jumps every day until your VJ drops off a fresh 3% (or about 1 inch) So everyday you do depth jumps and every day you monitor your VJ.  
 
On day 1 you first measure your VJ then do 20 depth jumps (or simply do them until you start to dropoff)

you do the same on day 2
do the same on day 3
do the same on day 4

You keep doing that until one day your fresh (unmotivated) VJ is only 29 inches.  It might take 1 day, might be 2 days, or might be an entire week or longer.  But once you hit that point it mean's your "system" has accumulated 3% fatigue, so  you then take a lower volume period so that you can supercompensate.  That lower volume period will generally be as long as the number of days it took you to get in the hole, or you can just use the rule of 3rds described above.

That approach will work, however, it kinda sux for scheduling because you don't know what you're gonna be doing tomorrow or the next day or further on in the week.  It also sux if you're doing anything else during a workout or week that might interfere with your ability to monitor fatigue.  So what you can do is experiment and use enough intensity and volume each workout to know you'll be fairly close to fatiguing on a certain schedule.  The drop-offs don't have to be perfect and the schedules don't have to be perfect, as long as the general concepts hold up.   Take that little template I mentioned above:

Mon 5 x 1 @ 85%
Tues: 5 x 1 @ 90%
Wed: 5 x 1 @ 95%
Thurs: off
Fri: 5 x 1 @ 80% (very easy)
Sat: Off
Sun: Off

It can generally be assumed that after performing a given movement at an increasing intensity for 3 days straight that some level of fatigue will have accumulated in most people.  That makes the schedule viable for most, but others may need to adjust it as some will accumulate too much fatigue while some not enough.  In general it holds up though.

You can also base fatigue off of general accumulative nervous system stress.  Fatigue cycles can be over days, weeks, or even months.    You can monitor it thru hormone levels, heart rate variability (omega wave does this), and a ton of other things.  But the general principles are the same.  I think the weekly cycles are cool and easy to grasp for most people.  I'm pretty sure that's what Jay Schroeder does.  He goes 3 on 1 off, 3 on-2 off doing the same stuff every day.  

It is amazing what the body can tolerate/adapt to given 2 consecutive days mostly off at the end of a week/cycle.  

There are some posts/articles by Glenn Pendlay over on the DB forum that talk about how he does this with his o-lifters using monthly cycles.  Basically 5 x 5  three x per week for 4-6 weeks followed by 3 x 3 once every 4th-th day for 4 weeks.

One more thing: I'm with you Andrew as far as monitoring intra-session drop-offs for power/speed work.  In my experience it was more trouble then it was worth.  Rather, I'd terminate a workout as soon as their as any drop-off at all, as once workout quality has declined the positive training effect is pretty well done too.

Great post Kelly.  I recall years ago on the DB forum I was advocating training power and speed work until performance begins to drop. 

I am also certain that what you are talking about is how jay trains to a drop off (say 10%) every session.  Of course this also fits into the inno frequency-fatigue model, to an extent.  Especially at the higher level of inno with high frequency high fatigue the slingshoting into the traditional 4 day scale (4-6% do then 4 days rest).

You forgot Arousal Level 11 (cause it is one more than 10 and 4 more than your lowly 7): ISO XTREEMEEZZZ

HAHAHAHAHAH
haha
ha

Quote from: AlexV on March 10, 2010, 03:01:59 pm

My bud trains him.  He is slow as molasses.  Maybe Maroko needs to train him with TAQ, KT40, and FAP. 

FAPFAPFAPFAPFAP!!!!!!!

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Really he knows this is a weakness and this is why he is doing explosive stuff.  Cause he sucks at it. 

It is tough with MMA cause they spend so much time training (3-6 hours a day) that getting adaptation is tricky.  With my MMA guys I prefer a barry ross type workout.  Short, simple, strength, and explosiveness.

ya man when I was at ATT, those guys would train ALL DAY.. so I definitely do take that into account.

Being that these guys have such insane work capacities, I'd spend a few times throughout the year trying to get the squat/lunge up, then mostly just use singles + a relatively high frequency to maintain or improve it. That way they could keep from getting drained, sore, etc, yet still maintain or improve that power.

Also, things like DJ's/complexes, I would do them differently, especially those complexes. It looks like a cardio session. OF course you have to "fight through fatigue" in an mma match, but with exercises like DJ's/STIM complexes, I would do those fresh as fuck.

from the vids, I'd do:

DJ's = no pause
front squat + SJ = rest between FS / SJ, at least 2 minutes, to allow for greater tonic effect
quick lunges = done with better form, stance looks too short. if you're going to fight through fatigue, make sure the form is right.

ok maybe im just being an ass, but, im probably as powerful as fitch naturally, so I feel his pain

peace

That's why I like the barry ross approach (pavels PTP) 2-5x2-5 limit volume to 10 reps do this 3-4x/week on the same exercise.  Do 1 month of that and 1 month doing that with complexes.

I don;t know where Fitch was in that program as far as his cycle but I think it was a speed+speed endurance workout.

Hey guys I added an interview with Chris Korfist. In it we discuss a bit about foot function and some inno-sport stuff. Check it out at:

http://evolutionaryathletics.com

We published 3 new articles today at http://www.evolutionaryathletics.com

I wrote about the second key to effective program design, RJ- our newest contributor, wrote about maximal strength, and finally Jeremy Layport weighs in on the famous Mike Boyle Death of Squats video