Adarq.org

wow. thanks for sharing.

I have heard of that theory that the toughest slaves were dropped off in jamaica..it's no doubt that Usain Bolt's genetics are superior. He can add mass easily, and he's fast... i dno if anyone has noticed, but the amount of mass he has on his arms is actually pretty decent, considering his ectomorphic structure.



and yea once again, wow what a hypocrite, if Johnson is saying all that, then pretending as if he understands why he was a better runner than others based off of some incorrect observations about the trail leg.

<a href="http://www.youtube.com/watch?v=SMppD-bUNWo" target="_blank">http://www.youtube.com/watch?v=SMppD-bUNWo</a>

Raptor: sweet jump at 1:31

For everybody who contradicted me about the fact that the leg shouldn't trail behind you in a sprint:

?????

What are you talking about?

First of all, he seems to be implying that trail leg being further back is WORSE, and that his trail leg was not trailing back.

Secondly, what he said made no fucking sense. Johnson in that still was simply in a different phase of his stride . . .he's comparing apples and oranges there.

Quote from: Raptor on October 12, 2013, 07:08:55 pm

The weightlifter has an advantage having done endless squats and cleans and snatches in the shoes allowing him to get lower in the SVJ and exert more power through a longer ROM.

Fixed! 

Great. I'm going to start doing box jumps from a below parallel position, since that clearly confers biomechanical advantages.

 

multiple dreams last night....a couple dreams in one, but one important aspect to make note of:

A couple friends and I visited some city, don't remember exactly where, it wasn't a beach or anything. We were at some sporting event, at a field near a lake. I wanted to go behind the stadium to see the lake. My friends and I left the game and we walked around in the park near the lake, except by this pt in the dream there was no lake anymore, just a green park and the sporting event disappeared.

I don't remember at what point this happened, but I decided to do a backflip. I told myself, I've dreamed about this so many times, I just know I'll do it here in real life. So I did it, three times. Then I did a couple front flips.

Anyway after that a group of three girls started chatting with us. They seemed cool, and they knew the area. We walked around in the city before going back to one of their places. As it so happens in many of my dreams, the setting is actually in my old old house in Pennsylvania, where I grew up. Except it's just the room, the family room and kitchen, it's not my parents' house, it's not my house, but it's the same room, same set up, TV, couches. I really want to visit my old old house for some reason so that's why it keeps showing up in my dreams. I miss that place.

Anyway, one of the girls is pretty interested in me. She's white, with blonde hair, but wears indian jewelry and has adopted an indian name. Actually, she's hungarian.. very random (for that to appear in a dream). She jokes that she's the adopted sister of some famous indian actress, to portray her love for indian things. Since I take many jokes literally I started to look up this actress on my phone because the name sounded very familiar. I couldn't find it, I kept spelling it wrong, and then the search results started to become hungarian (i have no idea what it looks like though, but after going to wikipedia the stuff I saw resembled more russian or another dialect such as the Mordvinic dialect of hungarian).

Then she started getting really really interested in me. She was really hot too. She had beauty spots on her face, I think girls with beauty spots tend to be super attractive. Then she literally started getting on top of me and tried to make out with me. But I actually threw her to the side off of me. Then I did a couple more backflips and another frontflip. But then she came back, she was attractive but I couldn't even think about having sex with her, I told her I have a girlfriend. She actually started making out with me and it was getting hard to resist. I asked her, since I suspected this to be the case, if she had sex with one of my friends who was in the room. She said yes. Then I asked her if she wanted us to double team her. She said something like "i'm trying to take care of myself right now . . ." something illogical. I still didn't want to bang her so I don't know why I asked. But I finally threw myself off of her and then left the room, grabbing my stuff, and randomly eating some food form the kitchen.

Certainly you could be dead on, but I hesitate to say something is a lot on when n = 1. 

it's more than one. I have posted articles where people talk about quad dominance from squatting. I have described it in more detail than anything i have read however.

Huh?  Why does it not matter that you don't sprint much?

Because the idea is that if it competes with the motor pattern, it's counterproductive, so just sprinting more will mask the problem, rather than fix it, and thus it isn't worth doing.

That's why it totally would matter.  I was making your point for you, eg its possible squats made you slower despite the fact I have many many examples of sprinters for whom squatting didn't make them slower. 

There are very few sprinters squatting like me, long levers with a knee dominant full squat. Most athletes who say they squat do 1/2 squats, and I hypothesize that the way those exercises wire the motor patterns are different enough to affect sprinting form significantly. However even a hip dominant squat for me makes me feel quad dominant just because squats are quad dominant.

Perhaps in athletes who are naturally hip dominant, squats feel different than they do for me. I'm naturally quad dominant.

One reason might be that you are not adding squats to sprinters program, but trying to sprint while switching to prioritizing squats... That's not common. 

Yea I agree with this. But doing it the other way around I feel would still affect me.

What volume is oly squatting? 

I was referring to a training program where athletes work up to a single, a couple times a day, no doubles or trples or anything like that. Max singles, 14 times a week. But I'm not very well versed on oly squat methods, i'm sure some are high volumes. However I thnk powerlifters tend to use much higher volume than oly. Broz gym sounds like a hybrid. I think if I was JUST squatting I could do that, but not if I'm doing a bunch of other stuff.

One interesting bit of info is the coach of that gym absolutely HATED sprinting/lunges or anything unilateral because it "built the wrong coordination".   Just one opinion though, at Waxman's gym in LA he has his lifters run intervals every so often in GPP.

Yea that sounds exactly like what I'm talking about. When worked on getting to 315 in the backsquat, just one sprint workout could ruin an entire week's worth of training. I felt weaker in coming out of the hole, and "felt" more like doing half squats and jumps, from being more explosive. That occurred if I did longer sprints like 150s, not speed work as much. So this competing motor pattern idea affected me not just when trying to improve sprints but when trying to get stronger in the gym.

The only exercise that was not affected oddly enough (for legs) was lunges. They got consistently stronger despite major plateaus in squats.

One thing I either don't understand or don't agree with is these terms...   Does hamstring dominant mean faster?  What is a pull dominant pattern?  I don't understand why sprinting is "pulling".   Sure the hamstrings act as a hip-extensor but pulling and pawback are universally regarded as horrible cues for sprinters because they actually encourage GCT. 

I agree... and I'll take your word for it, but I've read that's a bad cue too.

By pull dominant I mean I'm using my hamstrings more, meaning there is greater knee extension occurring before each footstrike. When I'm quad dominant, it's as if the hamstring is frozen slightly, or restricted, and I don't naturally extend the knee as much, and I assume that means i'm using my quads more.

I am not sure if that implies I am applying more horizontal forces when I'm hamstring dominant, versus quad dominant, but that's a hypothesis.

No it doesn't mean I'm faster always when hamstring dominant, but my top speed form is very natural. Whereas these days in a quad dominant form it feels forced. I feel like if I'm hamstring dominant like in the past, my acceleration feels weaker however.

  Just look at Asafa Powell and Michael Johnson run.  They are both sprinters who run with MV of close to 13 m/s.  Ridiculously fast.  But the motor pattern that they use to achieve it is pretty different.   I think this is part of the problem with your statement... Sprinting is more diverse than squatting; it's possible that what you experience might not be the same for someone who runs differently.... Not as much true in squatting.

Good point, yea sprinting must be diverse, however in the past 3 years of squatting I've found it to be diverse too.

I first started squatting with a wider stance, I have assumed now that to mean my feet are around 15-18'' apart when measured at the heels.

I last year decided to move heels 8-10'' apart, but even then, the way my limbs moved weren't always the same. I felt distinct differences on different days in how my legs moved. In vibrams v barefeet it felt completely different; with vibrams my vmos would be really sore, but with barefeet my glutes would get pretty sore, and quads too but not vmos as directly.

But even in just barefeet sometimes my knees would fold more and I would feel in vmos... so it has been very diverse for me actually.

Residual fatigue is just the point that you can't really disentangle fatigue and aberrant motor patterning because acquiring the aberrant motor pattern ALSO induces fatigue.   If you took this really fast 2012 version of yourself and got the same amount of residual fatigue to do this test.... Wouldn't the 2012 version of you now be slow (because you got the fatigue by doing squats???)....   That's what I dont get.

Yea, i dno... i really really doubt residual fatigue from squatting made me feel slow, or that the aberrant motor patterning induces fatigue, i wouldn't call it "aberrant" though because the motor pattern was great for squats, but expressed itself on the track. I couldn't get rid of it. I could distinctly feel my hamstrings being inhibited by a lesser knee extension angle during the flight phase of sprinting, and I could not force it to happen, and if I did it wasn't the same. I also felt less explosive, my start also slowed.

Whereas before in early 2012, in a relaxed manner, my legs would naturally just extend, and straighten out beautifully with ease, my strides looked very aesthetic too. Now the same amount of residual fatigue wouldn't affect me imo because i didn't have residual fatigue. I think I can tell when my nervous system feels healthy - usually i have very high desire to lift to workout.

If I train a movement regularly, my nervous system wants to do that movement... like squats. If I stop doing squats and sprint a lot, when i'm recovered I want to sprint, and not squat, I believe this has something to do with the way motor patterns connect with the nervous system but I haven't seen any research on it. If I do more pullups more often, weighted pullups, when I'm recovered I have a strong desire to do weighted pullups. It's almost an addiction, it's as if the Ca++ channels after being depressed for a little bit while the muscles recover start to open up as strong as before in the muscles specific for that movement. This is another hypothesis of mine that has developed as well...

I agree that the term 'competing motor pattern' makes it sound like BS but I'm still believe that Avishek's experience isn't totally unheard of.... even if I think his interpretation of it is a little off.  A few points to remember:

It's not a little on, it's a lot on, but unfortunately there aren't studies that talk about this stuff - that's probably because most athletes don't spend the bulk of their time with 85+% 1RM training on a weekly basis . . . but my obsessive nature led to me lifting 85% percent basically 100% of the time and that made me slower, it's as obvious as night and day how quickly a heavy lifting session affects my athleticism and agility.

1) He doesn't sprint very much.

That would not matter in my experience at all. Running 5-6 days a week would be great for reinforcing a pull dominant sprint pattern, but it would kill my squats. Every time I squat it would reinforce a quad dominant pattern and it would just be masked better by running more often.

2) He also doesn't squat very much.  Relatively.   This is important because while he claims it has nothing to do with fatigue it's really subjective.... It surely isn't explicit fatigue but if his recovery from squats is not great.... he might have residual fatigue 3-5 days after moving big weight in the squat...  What would be interesting would be finding someone who is well adapted to daily squatting (like an oly lifter) and to being training them in the sprints.   Then after some point drop the squatting and see if/how much performance increases.   

Oly squatting is much lower volume than squatting I did. I maxed out on sets of doubles/triples every time I squatted until I started doing higher volume, then I still maxed.  My relative squat at my best was 2.12. Not a lot, but I also have long levers, and used a pretty narrow stance (heels 8inches apart) so honestly if you look at the moment arms I'm lifting a lot more than someone else with shorter levers.

What is residual fatigue? If I raced against the hamsrting dominant 2012 version of me he would beat me past 30m with the same amount of "residual fatigue" I had any day. I didn't even need to try to sprint hard to run really fast, because the speed was just there.
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I think this is dead on.

Bondarchuck found that impoving general strength improves performance in beginners, intermediates, and lower level advanced athletes.  Thing is most of us discussing here and most of the athletes we will be coaching fall into these categories.

Even then he also found that improving strength in some exercises improves performance in elite athletes.  So it comes down to figuring out what carries over to what.  I think the full squat does not carry over as well to sprinting as a narrower stance (hip width), hip loaded, 1/3 squat (just above hamstring parallel). squat. 

I think what he would say the moral of the story was was to build some general strength until you aren't weak then do sport specific training exclusively because general strength training doesn't help any further after a certain point. So 1/3 squats yes.

And I'm gonna start doing that more, 1/3 squats (well I'm thinking knee angle of like 120 degrees here), I find a better potentiation from my 1/3 squat jumps compared to my 1/2 squat jumps (above parallel, about 90 degrees).