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Author Topic: ADARQUI's Instant RFD Series  (Read 31804 times)

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adarqui

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Re: ADARQUI's Instant RFD Series
« Reply #15 on: June 30, 2009, 04:49:18 pm »
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Quote from: Filippo on June 30, 2009, 04:39:41 pm
I'm definitely a two leg jumper!!
I've got a good mastery with all the drills you posted.
thanks fot the tips. ;)



awesome..

no problem man, any other questions, just ask.

peace
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Filippo

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Re: ADARQUI's Instant RFD Series
« Reply #16 on: July 04, 2009, 03:14:16 pm »
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ok, after the first week of the HFPSE (high frequancy pistol squat experiment  ;D) I can say I'm quite satisfied:
now I perform the pistol a little bit fluently and max 5 reps (I've never do it before) but I've a little pain in the lumbar region, exactly in correspondence to the spine.
A question for the experts: is there a relationship between full squat and pistol? I mean: if one knows, for example, that his max squat is 240 lbs, could him calculate his max pistol with kettlebells  and vie versa?
I hope I explained it well.

saluti.
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mreoyn09

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Re: ADARQUI's Instant RFD Series
« Reply #17 on: July 04, 2009, 04:50:59 pm »
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Quote from: Filippo on July 04, 2009, 03:14:16 pm
ok, after the first week of the HFPSE (high frequancy pistol squat experiment  ;D) I can say I'm quite satisfied:
now I perform the pistol a little bit fluently and max 5 reps (I've never do it before) but I've a little pain in the lumbar region, exactly in correspondence to the spine.
A question for the experts: is there a relationship between full squat and pistol? I mean: if one knows, for example, that his max squat is 240 lbs, could him calculate his max pistol with kettlebells  and vie versa?
I hope I explained it well.

saluti.

Theoretically your "working leg" will be under the same tension in a pistol squat as it would be in a bilateral squat where you loaded the bar to your bodyweight + 2x the weight you used for the pistol squat. For example:

BW is 180lbs
Pistol 100lbs
Theoretical tension equivalent = 180 + 2x100 = 380lbs squat
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adarqui

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Re: ADARQUI's Instant RFD Series
« Reply #18 on: July 04, 2009, 11:32:06 pm »
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Quote from: Filippo on July 04, 2009, 03:14:16 pm
ok, after the first week of the HFPSE (high frequancy pistol squat experiment  ;D) I can say I'm quite satisfied:
now I perform the pistol a little bit fluently and max 5 reps (I've never do it before) but I've a little pain in the lumbar region, exactly in correspondence to the spine.
A question for the experts: is there a relationship between full squat and pistol? I mean: if one knows, for example, that his max squat is 240 lbs, could him calculate his max pistol with kettlebells  and vie versa?
I hope I explained it well.

saluti.

cool on the HFPSE, except for the lumbar pain.. deload a bit on the intensity of your frequency, and see if you can get that pain/soreness/whatever it is to diminish.. you definitely dont want to "keep having the pain there", chronically having this will cause damage to something.. it could just be muscular right now etc, which is fine, so just decrease intensity for a bit and see if you can get it to disappear.

i dont do pistols so i cant really answer that correlation question.. it would just be a big guess.

peace man glad you have gotten stronger already!
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Filippo

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Re: ADARQUI's Instant RFD Series
« Reply #19 on: July 05, 2009, 03:35:34 am »
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mmm I think it's a little bit more complicated; I had this pain for the first time one year ago, the fist time I did pistol!! I did'n perform the movement perfectly and I wanted to load immediately a 10 kg bell; the result was that I overbalanced on my left side and cannot mantain the spine erect ( something like this "?"   :-X); in sum I had to rest about 3 weeks before the pain disappeared.
I feel very stupid only thinking about it  ;D
Now doing this type of routine that pain goes back, but absolutely really soft, just a hint.
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Filippo

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Re: ADARQUI's Instant RFD Series
« Reply #20 on: July 05, 2009, 03:37:28 am »
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Quote

Theoretically your "working leg" will be under the same tension in a pistol squat as it would be in a bilateral squat where you loaded the bar to your bodyweight + 2x the weight you used for the pistol squat. For example:

BW is 180lbs
Pistol 100lbs
Theoretical tension equivalent = 180 + 2x100 = 380lbs squat

thanks  ;)
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Filippo

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Re: ADARQUI's Instant RFD Series
« Reply #21 on: July 13, 2009, 12:17:41 pm »
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ok men.
 after two weeks doing this experiment I feel good but my legs feel a bit tired, maybe 'cause I neglet stretching  :-X
I'd like to know which kind of exercises I've to do after a training session to quickly recover (static stretching, pnf...?).
Thanks
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Joe

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Re: ADARQUI's Instant RFD Series
« Reply #22 on: July 13, 2009, 12:37:25 pm »
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Quote from: Filippo on July 13, 2009, 12:17:41 pm
ok men.
 after two weeks doing this experiment I feel good but my legs feel a bit tired, maybe 'cause I neglet stretching  :-X
I'd like to know which kind of exercises I've to do after a training session to quickly recover (static stretching, pnf...?).
Thanks


Andrew has a warm up and cooldown article on the main site. I've found I recover better when I add the cooldown to my workout.

Here it is: http://www.pure-dedication.com/index.php?option=com_content&view=article&id=57&Itemid=76
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Filippo

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Re: ADARQUI's Instant RFD Series
« Reply #23 on: July 13, 2009, 12:51:52 pm »
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Quote from: Joe on July 13, 2009, 12:37:25 pm

Andrew has a warm up and cooldown article on the main site. I've found I recover better when I add the cooldown to my workout.

Here it is: http://www.pure-dedication.com/index.php?option=com_content&view=article&id=57&Itemid=76

  ;) I didn't see it!  ;D
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