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Article & Video Discussion / Re: Quads, The Secret to Your Athletic Success
« on: June 06, 2009, 07:11:19 am »
Awesome article, and yeah, Barry Sanders is a beast.
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1382
Program Review / Re: JackM Split
« on: June 05, 2009, 07:39:00 pm »
More from JackM on the same split, a bit more detail though.
Quote
I'd set up 2 upper body days and 2 lower body days and rotate through them training every other day with the weekends off.
Day 1 (Mon): upper body bench press, lateral, pullup, bicep, tricep
Day 3 (Wed): lower body squats, ghr, forearms, abs
day 5 (Fri): upper body military press, row, flye, bicep, tricep
day 8 (Mon): lower body split squats, ghr, forearms, abs
day 10 (Wed): repeat day 1
day 12 (Fri): repeat day 3
etc.
Prior to each workout (or at a separate time of day) do a warm-up and one quality performance oriented mag movement to first sign of drop-off. Choices include: broad jumps, vertical jumps, running single leg vertical jumps, sprints, depth jumps, shuttle drill, single leg triple jumps or anything else where you can get a good measure of both performance and improvement. You can either rotate through several of them or use the same one each workout. It doesn't matter. What is important is that you use full recoveries and try to improve each time.
On your strength movements try to increase each workout in either weight or reps. Keep a logbook and write everything down. Each workout you need to know what you did last time and then write down what you did this time.
Go ahead and ride this until you start to stagnate on an exercise. At that time take a week and combine the workouts together into 2 full body workout. Just train twice the entire week with 2 easy sets of 5 reps per bodypart. Once you've done that backoff week, you can either come back and get back on the same plan, or you can modify the plan into more of an explosive oriented set-up. To do that all you'd do is pull out the squats and split squats and replace them with jump squats or olympic lifts. Keep everything else the same.
Deadlifts 1-3 reps
Squats 5-8 reps
Glute Ham 5-8 reps
Bench 5-8 reps
Military Press 3-5 reps
Arms - 8-10 reps
Single leg movements 8-10 reps
All other isolation movements 12-15 reps
1383
Program Review / JackM Split
« on: June 05, 2009, 07:29:27 pm »
This is one of the simplest approaches to vert training:
Link to discussion from TVS on the split - http://www.theverticalsummit.com/viewtopic.php?t=2530&highlight=jackm
Quote
Link to discussion from TVS on the split - http://www.theverticalsummit.com/viewtopic.php?t=2530&highlight=jackm
1384
Strength, Power, Reactivity, & Speed Discussion / Re: input on my ankle stiffness experiment
« on: June 05, 2009, 05:39:03 pm »Yeah, you're crazy, but I'm liking it. I would like to point out that studies indicate isometrics do result in better increases in tendon stiffness than do plyos. Neglecting calf ISOs would probably not be the best idea. And to reduce loading on your back, I'd do them one foot at a time and holding a heavy DB in hand.
Good luck, Andrew. I really want to see how this goes.
How do you do an ISO unilateral calf raise in the stretch wihout falling over!?
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Program Review / Bill Starr 5x5 - Linear and Periodized Version
« on: June 05, 2009, 05:08:30 pm »
Intermediate/Linear - http://www.geocities.com/elitemadcow1/5x5_Program/Linear_5x5.htm
Advanced/Periodized - http://www.geocities.com/elitemadcow1/5x5_Program/Periodized_5x5.htm
Advanced/Periodized - http://www.geocities.com/elitemadcow1/5x5_Program/Periodized_5x5.htm
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Program Review / Christian Thibaudeau Vert Programs
« on: June 05, 2009, 05:06:47 pm »
Get Strong, Get Fast, Get Vertical! - http://www.tmuscle.com/free_online_article/sports_body_training_performance/get_strong_get_fast_get_vertical
Leap Tall Buildings - http://www.tmuscle.com/free_online_article/sports_body_training_performance/leap_tall_buildings_and_build_traps_of_steel
Leap Tall Buildings - http://www.tmuscle.com/free_online_article/sports_body_training_performance/leap_tall_buildings_and_build_traps_of_steel
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Strength, Power, Reactivity, & Speed Discussion / Re: input on my ankle stiffness experiment
« on: June 05, 2009, 04:17:38 pm »
This looks like a really interesting experiment. I can't wait to see the results!
1388
Pics, Videos, & Links / Re: one of the best vertical jumps you will ever see
« on: June 05, 2009, 03:56:08 am »
um, wtf?
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Introduce Yourself / Re: Hey all
« on: June 04, 2009, 04:04:46 pm »
Welcome man! Good luck with your studies.
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Progress Journals & Experimental Routines / Re: ADARQ's journal
« on: June 04, 2009, 03:57:24 pm »
That looks pretty insane. I'll be following this experiment closely, ankle stiffness is definitely a major weakness of mine.
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Introduce Yourself / Re: 'Sup everyone
« on: June 03, 2009, 04:31:51 pm »
Welcome, awesome to see you here Kelly.
1393
Strength, Power, Reactivity, & Speed Discussion / Re: Favorite Exercises
« on: June 03, 2009, 03:33:57 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
very nice post..
I totally agree Andrew. Great post Alex!
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Strength, Power, Reactivity, & Speed Discussion / Re: Favorite Exercises
« on: June 03, 2009, 01:36:34 pm »
My only issue with front squats is that they leave out to glutes, at least for me they do. With back squats usually that's not an issue.
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Article & Video Discussion / Re: Simple Dynamic Warmup, Activation, and Cooldown video/article
« on: June 03, 2009, 01:35:14 pm »Nice, I'll try it out today and report back how it went!
how did it go ?
It went great, check my log for more details: http://www.pure-dedication.com/forum/index.php?topic=2.msg89#new