Author Topic: AGC's journal  (Read 291696 times)

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Mikey

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Re: acole14's journal - DUNK OR DIE
« Reply #765 on: November 04, 2013, 07:48:21 am »
0
Yeah I think you also use more quads when you run on sand.
"IMO, It didn't happen if it's not on vid/official"- adarqui

It's easier to keep up than it is to catch up...

Raptor

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Re: acole14's journal - DUNK OR DIE
« Reply #766 on: November 04, 2013, 08:23:53 am »
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I also read on a sprinting site that training (sprinting) on a stiff surface tends to make the tendons compliant, whereas training on a compliant surface tends to stiffen up the tendons... who knows if this is true.

Mikey

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Re: acole14's journal - DUNK OR DIE
« Reply #767 on: November 04, 2013, 08:28:11 am »
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I also read on a sprinting site that training (sprinting) on a stiff surface tends to make the tendons compliant, whereas training on a compliant surface tends to stiffen up the tendons... who knows if this is true.

Yeah I've read stuff like that as well. Sprinting on grass is better for tendon elasticity etc.
"IMO, It didn't happen if it's not on vid/official"- adarqui

It's easier to keep up than it is to catch up...

AGC

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Re: acole14's journal - DUNK OR DIE
« Reply #768 on: November 05, 2013, 07:23:25 am »
+6
Gym:

Foam roll/dynamic warmup/activation

Squat jumps: 4x3@15kgs

7 SVJs

Squat: warmup, 1x6@60kgs, 1x3@100kgs, 1x3@120kgs, 1x2@140kgs, 1x1@145kgs, 1x1@150kgs, 1x1@155kgs (1RM  :personal-record: at 78kgs)

<a href="http://www.youtube.com/watch?v=BknoBzx3pxU" target="_blank">http://www.youtube.com/watch?v=BknoBzx3pxU</a>

BW (with gym clothes on):



1.98xBW, not far off from 6RM estimate.

Mikey

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Re: acole14's journal - DUNK OR DIE
« Reply #769 on: November 05, 2013, 08:28:38 am »
+1
Nice work acole!
"IMO, It didn't happen if it's not on vid/official"- adarqui

It's easier to keep up than it is to catch up...

Raptor

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Re: acole14's journal - DUNK OR DIE
« Reply #770 on: November 05, 2013, 08:37:44 am »
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Good stuff... by the way, do you always stay a bit unlocked at the knee at the top position?

LBSS

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Re: acole14's journal - DUNK OR DIE
« Reply #771 on: November 05, 2013, 08:47:10 am »
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wuss. 2.5 more kg and you would have had 2 x bw flat.  :P
Muscles are nonsensical they have nothing to do with this bullshit.

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T0ddday

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Re: acole14's journal - DUNK OR DIE
« Reply #772 on: November 05, 2013, 12:57:14 pm »
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I also read on a sprinting site that training (sprinting) on a stiff surface tends to make the tendons compliant, whereas training on a compliant surface tends to stiffen up the tendons... who knows if this is true.

Yeah I've read stuff like that as well. Sprinting on grass is better for tendon elasticity etc.

If your strong enough to sprint right on grass.  Nobody is really strong enough to sprint on soft sand, you going to collapse to some extent and load the hell out of the achilles on sand no matter what.  Maybe useful as a strength workout but will not carryover to sprinting.  Basically, if your a beginner you want to sprint on the hardest surface possible given that you can handle the pounding.  Get your nervous system used to short ground contacts first.  As you get more advanced you can start to play with soft surfaces like grass (but make sure the grass is REALLY even or better yet use field turf) but there is a learning curve switching back and force between surfaces. 

AGC

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Re: acole14's journal - DUNK OR DIE
« Reply #773 on: November 05, 2013, 07:50:18 pm »
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Good stuff... by the way, do you always stay a bit unlocked at the knee at the top position?

Thanks man, yeah we've discussed this before, I don't usually lock out before the lift but I lock out just a bit at the top. I don't think it matters too much. I guess I just subconsciously do it.

wuss. 2.5 more kg and you would have had 2 x bw flat.  :P

Haha, well I weighed myself dry this morning and was 77.5kgs...so pretty much 2xBW. Which, as we've established many times over, is just an stupid arbitrary number which doesn't really mean anything more than what it says!

AGC

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Re: acole14's journal - DUNK OR DIE
« Reply #774 on: November 05, 2013, 07:53:31 pm »
0
I also read on a sprinting site that training (sprinting) on a stiff surface tends to make the tendons compliant, whereas training on a compliant surface tends to stiffen up the tendons... who knows if this is true.

Yeah I've read stuff like that as well. Sprinting on grass is better for tendon elasticity etc.

If your strong enough to sprint right on grass.  Nobody is really strong enough to sprint on soft sand, you going to collapse to some extent and load the hell out of the achilles on sand no matter what.  Maybe useful as a strength workout but will not carryover to sprinting.  Basically, if your a beginner you want to sprint on the hardest surface possible given that you can handle the pounding.  Get your nervous system used to short ground contacts first.  As you get more advanced you can start to play with soft surfaces like grass (but make sure the grass is REALLY even or better yet use field turf) but there is a learning curve switching back and force between surfaces.

Yeah I agree, I wouldn't do it very often, just happened to be the only way I could do some exercise in the tiny little coastal town I was at. It was good training for general fitness as that's definitely what I'm lacking right now.

AGC

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Re: acole14's journal - DUNK OR DIE
« Reply #775 on: November 07, 2013, 07:21:05 pm »
0
Gym:

Foam roll/dynamic warmup/activation

Plate swing: 1x8@10kgs, 3x8@20kgs

3 1-step RVJs onto box

Depth jumps: 8x1@18''

RDL: warmup, 1x3@100kgs, 3x3@120kgs

BW: 78kgs

I took some vids, they're all the same as last week except depth jumps. I've been trying to more actively dorsiflex my feet during the DJs and I am starting to 'feel' like I'm dorsiflexing more upon landing. There might be some marginal improvement over previous weeks possibly (Raptor, I'm sure you'll see something here):

<a href="http://www.youtube.com/watch?v=dax5si_92Ys" target="_blank">http://www.youtube.com/watch?v=dax5si_92Ys</a>

I guess I'm not jumping quite as high or as quick in the first one (not by much). Might take a bit of getting used to.

Raptor

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Re: acole14's journal - DUNK OR DIE
« Reply #776 on: November 07, 2013, 07:50:06 pm »
0
Are you sure you're not losing power landing on that mat? You bend quite a bit at the knee... and you're not really dorsiflexing too much (you're still pointing your toes down) but to be honest, I have no idea how much is enough and how much is not.

I'll try to film my depth jumps the next time I do them and compare them. I'll do it from 2 boxes as well.

AGC

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Re: acole14's journal - DUNK OR DIE
« Reply #777 on: November 07, 2013, 08:13:45 pm »
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Are you sure you're not losing power landing on that mat? You bend quite a bit at the knee... and you're not really dorsiflexing too much (you're still pointing your toes down) but to be honest, I have no idea how much is enough and how much is not.

I'll try to film my depth jumps the next time I do them and compare them. I'll do it from 2 boxes as well.

I don't know about the mat dampening the power, maybe. I just like having something there to absorb the force rather than the concrete floor. Yeah dorsiflexion is a big problem of mine obviously, but I don't know if it's a problem here or not. I do feel like I have very active proprioceptors and I subconsciously plantar flex a lot when I should be dorsiflexing. I also have actual dorsiflexion limitations as observed in my unaided SL squat. This article talks dorsiflexion prior to jumping (pretension):

http://aaronschwenzfeier.blogspot.com.au/2013/03/dorsiflex-or-not.html

 

T0ddday

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Re: acole14's journal - DUNK OR DIE
« Reply #778 on: November 07, 2013, 08:44:31 pm »
0
Are you sure you're not losing power landing on that mat? You bend quite a bit at the knee... and you're not really dorsiflexing too much (you're still pointing your toes down) but to be honest, I have no idea how much is enough and how much is not.

I'll try to film my depth jumps the next time I do them and compare them. I'll do it from 2 boxes as well.

I don't really get depth jumps, what is the advantage over consecutive jumps? 

Also, is the point to go as high as possible?  If so don't you want a higher box?  I tried these one time and it seems like the higher the box the higher you can jump right until the box height is a bit higher than you can jump....  is that generally true?

AGC

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Re: acole14's journal - DUNK OR DIE
« Reply #779 on: November 07, 2013, 09:05:58 pm »
0
Are you sure you're not losing power landing on that mat? You bend quite a bit at the knee... and you're not really dorsiflexing too much (you're still pointing your toes down) but to be honest, I have no idea how much is enough and how much is not.

I'll try to film my depth jumps the next time I do them and compare them. I'll do it from 2 boxes as well.

I don't really get depth jumps, what is the advantage over consecutive jumps? 

Also, is the point to go as high as possible?  If so don't you want a higher box?  I tried these one time and it seems like the higher the box the higher you can jump right until the box height is a bit higher than you can jump....  is that generally true?

Hmm, they're not so different really. I guess with a depth jump, it's a single max explosive effort, whereas when I perform consecutive jumps I lose a bit of height and speed as I progress. Depth jumps are just more controlled in terms of having a set drop height each rep. I do consecutive jumps on the track.

I tried 24'' boxes before I started but I could get higher off 18''...so I'm using that for now. Next week I'll try the 24'' box again and if I feel I'm jumping higher I'll move up.