Author Topic: The Journey Towards a Scholarship  (Read 18074 times)

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undoubtable

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Re: a teenager's attempt for explosiveness
« Reply #15 on: December 10, 2015, 09:37:45 am »
0
Ohh crap nice, another member logging soccer matches. Your soccer practices (if ran similar to our clubs) would consist of a dynamic warm up and agility drills that will be really good for your development and act as an introduction to plyos and explosive training in the future.

Like LBSS advises, I wouldn't add more volume to your legs in terms of plyos because you're getting plenty of contact volume. Basic strength training is for sure the way to go, you can maybe add box jumps or an explosive drill at the start of the workout. I'll read through your log for more details.

GOALS

Squat 340x3               Power clean 265

BP 225x3                    100m - 11.5

LBSS

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Re: a teenager's attempt for explosiveness
« Reply #16 on: December 10, 2015, 10:23:23 am »
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2x per week with team, 3-4x weekly by myself (2 of those days are just juggling, passing, turning.. other 1-2 days are shooting, long passing, acceleration work and jumps)

how long is each practice (team and solo)?
Muscles are nonsensical they have nothing to do with this bullshit.

- Avishek

handstand + backflip + flag

Merrick

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Re: a teenager's attempt for explosiveness
« Reply #17 on: December 14, 2015, 12:36:56 am »
+2
Make sure you're hitting consistent depth on those squats.  I see people new to lifting always making the same mistake.  As they start adding more and more weight to the bar, their depth goes higher and higher, creating the illusion that they are adding strength that fast.

Same with deadlifts.  You see it all the time.  People add weight too fast it eventually stops being a glute driven workout and becomes a low back driven workout, significantly nullifying any athletic performance carryover (possible making it worse from improper muscle firing patterns).

Just make sure you're monitoring those things as you progress.  Your goal is to get more ATHLETIC in sports.  You're not a powerlifter so HOW much you lift dont matter.

Just a big lesson I think most people had to learn the hard way (myself included).  Adarq's anti-ego lifting thread is essentially what I'm talking about

Merrick

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Re: a teenager's attempt for explosiveness
« Reply #18 on: December 14, 2015, 02:26:15 am »
+1
Make sure you're hitting consistent depth on those squats.  I see people new to lifting always making the same mistake.  As they start adding more and more weight to the bar, their depth goes higher and higher, creating the illusion that they are adding strength that fast.

Same with deadlifts.  You see it all the time.  People add weight too fast it eventually stops being a glute driven workout and becomes a low back driven workout, significantly nullifying any athletic performance carryover (possible making it worse from improper muscle firing patterns).

Just make sure you're monitoring those things as you progress.  Your goal is to get more ATHLETIC in sports.  You're not a powerlifter so HOW much you lift dont matter.

Just a big lesson I think most people had to learn the hard way (myself included).  Adarq's anti-ego lifting thread is essentially what I'm talking about

hey, merrick

thanks for the advice :D. i've been recording my squats and they all look to be the same depth (recorded from same camera angle), and i totally agree with what you're saying about athleticism being the most important thing.. i think the gains are just coming easy because i'm weak lol -- vert and speed is also steadily increasing so that's good.
Yeah I didn't mean that you are progressing weights too fast or anything, just something to keep in mind since you're young and younger people are more prone to this but seems like you are ahead of the curve.

Keep it up

Merrick

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Re: a teenager's attempt for explosiveness
« Reply #19 on: December 14, 2015, 10:50:26 pm »
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dec.14, 2015

going to track my diet on here, wanna try to get lean without losing weight (recomp).

just going to follow these guidelines:
1- protein every meal
2- veggies every meal
3- unprocessed food (most of the time)
4- take fish oil

training:

morning:

low-intensity dance (for school)

also, started reading Science and Practice of Strength Training by Vladimir M Zatsiorsky. really interesting but takes some time to actually understand it. took me an hour to read 20 pages.

Nice!  You ordered the book?

99% of people at your average gym has never even heard of Zatsiorsky

LBSS

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Re: a teenager's attempt for explosiveness
« Reply #20 on: December 14, 2015, 11:41:56 pm »
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those people are wrong, just shrug and say, okay, and then do your thing.
Muscles are nonsensical they have nothing to do with this bullshit.

- Avishek

handstand + backflip + flag

maxent

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Re: a teenager's attempt for explosiveness
« Reply #21 on: December 15, 2015, 12:00:03 am »
+1
It's hard because everyone has their opinion and they'll have strong convictions behind them. You can't possibly listen to everyone since the advice is contradictory. But do your thing while you listen to what they say. Even with us, listen and trust us for a while, do it properly, if it doesn't pay off, try something different. There is room for experimentation while you're young. Keep up the good work.
Making a new strength setpoint of 75/100/150 on OHP/BP/BS.

Merrick

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Re: a teenager's attempt for explosiveness
« Reply #22 on: December 15, 2015, 01:07:05 am »
+1
There is room for experimentation while you're young.

I don't agree with the approach of "room for experiments".  Keep it simple with what works (not hard to figure out as you clearly already pretty much know what to do).  Just cause you're "young" doesn't mean you can take your time experimenting with stuff.  If anything, trying to reach your athletic potential as efficiently as possible while young is even more important because of competitions during school and stuff.  Sure if you're young you have "time" to achieve certain athletic goals (unless it's related to competing in school), but what kind of attitude is that.  If you achieve those goals earlier, you have time to pursue even higher goals beyond that before you're "too old"

Everyone may give different advice, but on this forum everything is still based around the simple solid stuff that works and you already seem to know that so just keep doing what you're doing.

I know exactly what you mean.  Ask 10 different dudes at the gym for advice, you'll get 10 different answers.  10 different answers given so confidently due to "I read this article man" or "my friends friend does this and hes freakin huge".  Just start practicing now to ignore this crap cause if you don't it'll stay very annoying every single time someone does it.  Don't be like me.  I still let people annoy me with their broscience when I should just happily ignore it
« Last Edit: December 15, 2015, 01:10:30 am by Merrick »

LBSS

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Re: a teenager's attempt for explosiveness
« Reply #23 on: December 15, 2015, 08:08:55 am »
+1
agreed with Merrick, don't overdo experimentation. keep it simple. practice and get strong and run.
Muscles are nonsensical they have nothing to do with this bullshit.

- Avishek

handstand + backflip + flag

Merrick

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Re: a teenager's attempt for explosiveness
« Reply #24 on: December 16, 2015, 11:31:40 pm »
+1
I'd go with option 1.

Don't think of it as going backwards though.  You're not really training yourself for proper strength if you're goodmorninging the squats so just drop a little weight and focus on proper form and you should also be able to do it with more speed.  More speed and better targeting the lower body and not the low back = still building strength / not going backwards

tooslow

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Re: a teenager's attempt for explosiveness
« Reply #25 on: December 17, 2015, 12:02:21 am »
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I'd go with option 1.

Don't think of it as going backwards though.  You're not really training yourself for proper strength if you're goodmorninging the squats so just drop a little weight and focus on proper form and you should also be able to do it with more speed.  More speed and better targeting the lower body and not the low back = still building strength / not going backwards

ok! will do.. it's only gonna take me two weeks to get back anyway since I do squats 3x week :) next time I squat, I will get a video!! this time I didn't video it because I use my iPod for music and my brother wasn't there.

vag

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Re: a teenager's attempt for explosiveness
« Reply #26 on: December 17, 2015, 05:23:15 am »
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Or, do the SS algorithm for 3x5, which is a combination of options 1,2:

-Go for 3x5.
-If you missed more than one rep ( 5-4-4 , or 5-5-3 ) , it is a failed workout.
-If you missed only one rep ( got 5-5-4 ), assess if it was true miss or not ( e.g. terrible sleep last night, bad day, lost focus, should get it normally ).
-If you have three consecutive failed workouts at a weight, strip off 10% and continue with 5lbs increments.

Here is an example with all cases included :

175 : 5-5-5 , PASS
-Passed, add 5 lbs
180 : 5-5-4 , failed one rep, decided was true fail, FAIL #1
180 : 5-5-5 , PASS
-Passed, add 5 lbs
185 : 5-5-3 , FAIL #1
185 : 5-5-4 , FAIL #2
185 : 5-5-4 , failed one rep but decided it was because of bad sleep, PASS
-Passed, add 5 lbs
190 : 5-3-2 , FAIL #1
190 : 5-3-3 , FAIL #2
190 : 5-4-4 , FAIL #3
-3 fails , go 10% lighter and build up again
170 : 5-5-5 , PASS
-Passed, add 5 lbs
175 : 5-5-5 , PASS
-Passed, add 5 lbs
...
...
...
...


 
woot

LBSS

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Re: a teenager's attempt for explosiveness
« Reply #27 on: December 17, 2015, 08:11:16 am »
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also, get and post video
Muscles are nonsensical they have nothing to do with this bullshit.

- Avishek

handstand + backflip + flag

LBSS

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Re: a teenager's attempt for explosiveness
« Reply #28 on: December 17, 2015, 10:36:55 pm »
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you need some kind of video sharing account. instagram also works, or you can make a vimeo account and link to it.
Muscles are nonsensical they have nothing to do with this bullshit.

- Avishek

handstand + backflip + flag

tooslow

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Re: a teenager's attempt for explosiveness
« Reply #29 on: December 19, 2015, 02:07:03 am »
+2
dec.18,2015

nutrition

good

training

evening:

squat 3x5 - 170lbs -- felt easy (attached video for form check)
overhead press 3x5 - 60lbs -- good
deadlift 1x5 - 175lbs -- decent
seated calf raises 3x10 - 90lbs -- held at bottom and top for 3sec
leg curls 2x15

https://www.youtube.com/watch?v=1fTdCM1r1DA