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Messages - AlexV

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61
Injury, Prehab, & Rehab talk for the brittlebros / Re: Lateral knee "clicking" not affected by rolling IT band
« on: October 19, 2010, 06:02:57 pm »
LSS's description is entirely accurate.  I had a hernia surgery and got a bill for 20k in the mail!!!  Luckily the insurance evaluator had just not had the opportunity to look over the file and it ended up being covered. 

I almost shit my pants!

Sad thing is the way it is set up you don;t entirely know if a procedure is covered until after the procedure.

Back to the OP's question,

I would say foam roll the glutes as that is where the musculature that controls/is attached to the itb is located.

Cross your leg over the other knee and roll out the glute of the crossed leg.  IT issues almost always have a ton of hot spots on this

62
Nutrition & Supplementation / Re: macdonald's burgers don't age (even after 127 days)
« on: October 05, 2010, 04:00:58 pm »
Bacteria won't even eat a mcdonalds burger then why should humans eat it. 

You should only eat foods that eventually spoil.

63
Strength, Power, Reactivity, & Speed Discussion / Re: Undulating ropes
« on: September 30, 2010, 04:49:58 pm »
Of course you are a grouch Andrew!!!

I have never used the ropes so I have nothing to add to the discussion other than they are a fad and like any fad it kinda turns me off.  Although they may have some benefit in the instances Lance and Jack pointed out.

Alex

64
Mixed Martial Arts / Woo Hoo
« on: September 21, 2010, 02:56:30 pm »
Just had 2 of my guys make it onto Team AKA.


65
Article & Video Discussion / Re: Autoregulatory Training vs Linear Periodization
« on: September 10, 2010, 03:24:34 pm »
I actually like CT's autoregulation better than the old inno model.  Basically it is about listening to your body.  When you hit a set that you have to grind out you either:
Stop the exercise
do another set or 2 at that weight
drop 10% and keep doing sets until you start to grind the lighter weight.  No you dont need a calcualtor.  Squatting 435, take 40 or 50lbs off the bar, not 43.5lbs.  Just round to the nearest/easiest weight to remove

Pick which route you go based on goals and how you feel that day.

66
Mixed Martial Arts / Re: anderson silva trained by steven segal
« on: August 23, 2010, 03:30:14 pm »
Great find.  Segal is pretty bad ass

67
Strength, Power, Reactivity, & Speed Discussion / Re: Squat Form Critique
« on: August 23, 2010, 03:13:44 pm »
Depth is fine.  Although I don't really care about depth unless you are an oly lifter or pler.  Hips and legs seem fine.

You are too noisy/sloppy in the back.  Way too much movement in the back.  Use your core and brace at the top and lock in that spine before you descend into the squat.  The spine/upper back/upper body should be silent/still.

Basically you start at neutral spine and work your way towards a massive arch at the bottom of the squat and then back to neutral on the way up.

Now when squatting for performance carry over I prefer a neutral spine squat throughout.  Squatting for powerlifting requires a massive arch... whichever you choose, keep your back in that position the whole way down and the whole way up.  At the top you can reposition and reset but the position should be static throughout the repetition.  Pavel Tsatsouline, and stuart mcgill, would both tell you that the extraneous movement is leaking energy, basically reducing the amount of force applied to the bar and making you lift less weight.

68
Football / Re: Racism in NFL Draft
« on: August 05, 2010, 02:07:37 pm »
didnt see the video but...  with toby gerhart i think it is a "reverse racism" type of claim.

I did want to hit on the dez bryant stuff:

Most of the scouts are old, southern, white males, some probably grew up in the jim crow era.  So the things that come out of their mouths would shock and amaze you.  N-bombs are not uncommon.  So in the scouting department there certainly is a tinge of racism.

As far as toby goes:  get over yourself!  He is a good kid with a great work ethic but c'mon man.  A few years ago we had 2 WR's drafted, last season our all time leading WR went undrafted and was picked up by philly, despite running a suprisingly great 40 time.  So statistically he was better than the two WR's that were drafted.

I won't comment as to why he wasn;t drafted but rest assured the scouts are incredibly through. 

So there must be something that the scouts don;t like about toby.  Probably he is slow as molasses, not agile, and got by by running people over like a mack truck.  You need more than mack truck ability at the nfl.  It is one thing to run over college students, it is another to run over ray lewis or albert haynesworth (if his fat ass would ever pass a conditioning test) Remember we played him every year so I have seen him a ton in my life

69
Performance Training Blog / Re: ADARQ.ORG Officially Endorses Nike Zoom Waffle Racers
« on: August 03, 2010, 03:29:42 pm »
maybe they got the feedback and made some sort of modification. 

They probably modified the back a bit.  Guessing a softer material.  We loved them for a week and then thought "did they ever make anyone wear these?"

All of us had achilles cuts.  My wife was laughing saying "not you know what it is like to wear girl shoes"

May have to spend $30 and see if they are any better now

70
Pics, Videos, & Links / Re: NFL locker room 49ers
« on: August 03, 2010, 03:23:25 pm »
Mark Uyeyama programs all of their strength and plyos.  Carlisle programs their springt and conditioning workouts.  Carlisle doesn't know that much about the strength side.  Uyeyama was Joe Kenn's underling for a long time.  Oh and the cardio equipment is mostly used by the coaches :)

Alex

71
Performance Training Blog / Re: ADARQ.ORG Officially Endorses Nike Zoom Waffle Racers
« on: August 02, 2010, 07:23:56 pm »
The whole staff had these, everyone ended up with cuts on their Achilles.  Comfy shoes, meet the current minimalistic trend, but the cuts sucked.  We all ended up cutting off the back of the shoe  >:(  This made them wearable but they obviously failed a lot sooner than if we didn't modify them.

We all thought they had a ton of potential

72
Strength, Power, Reactivity, & Speed Discussion / Re: BOX JUMPS ARE STUPID - STOP BRAGGING AND DO A REAL VERT, BITCHES
« on: August 02, 2010, 06:27:14 pm »
Thanks for saying this Andrew.  I couldn't agree more!  They are a stupid exercise and I have NEVER programmed them into any athletes training.

73
Article & Video Discussion / Re: Interesting Glute article
« on: July 02, 2010, 12:22:47 pm »
I realize this is an old thread but...

I couldn't agree more.  In fact years ago Tom Myslinski posted on elitefts the same sentiments.  Quads are important during acceleration, and are VERY important for deceleration.  Jumping is driven by glute, quad, and calf function.  Ankle stiffness (calves) are important for sprinting speed.  So basically if you play a sport other than track, quads are very important. 

The quad backlash came from the squat/olympic sc programs that STILL dominate the sc community.  Those of us here are smart enough to know that glutes and hams are more important for speed development but that fact is lost on 90% of the sc community.  Us smart folk are just a small slice of the pie and are no where near a representative sample.

But in the end it is all about balance.  You need enough pchain strength/power to reach full extension at toe off.  Strong enough quads to stop quickly, turn, and jump.  Enough ankle stiffness to handle all the forces of acceleration and top speed sprinting.

74
Performance Training Blog / Re: Verkhoshansky Notes - Methods, Ideology, Gems, & Forum Responses
« on: June 28, 2010, 01:29:36 pm »
Great post Andrew.  I know Yuri was a huge influence on you, and me as well.  Good shit!

75
Strength, Power, Reactivity, & Speed Discussion / Re: Powerclean vs. Powersnatch vs. Jump Squat
« on: May 18, 2010, 08:41:28 pm »
Quote from: steven-miller on May 18, 2010, 01:22:01 pm
Quote from: adarqui on May 18, 2010, 04:37:41 am

ADA = altitude drop

on an REA squat, there's some level of free fall, it could be 1/4th, 1/2, deep, etc, depending on your ability/preference.. so basically that drop acts like a 'shock', causing greater motor unit activity than would be experienced had you just lowered fast.

But you would have to land after a jump squat, too, no?

I was just thinking this.  Multiple response jump squats (rhythmic) have tons of ADA involved.  The resetting is what kills the REA transition.

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