Author Topic: length-tension-motor-pool Volume Sessions (LTMP-VOLUME sessions) (Read 54936 times)

adarqui · « **Reply #15 on:** March 20, 2011, 06:23:58 am »

edited this into the article,

Quote

Edited in, 03/19/2011: Another idea that might work, would be to hit a variety of exercises in the same manner, for example:

Stretching of various muscle groups: 15-30 minutes (upper AND lower)
Light interval sprints: Build up intensity over 10-20 sprints, do not exceed 70% effort
Half squat: Warmup 30% x 10, 60-80% x F.
Calf raises: Warmup 30% x 10, 60-80% x F.
Pullups: Warmup x ?, Work set x F
Pushups/dips: Warmup x ?, Work set x F

that would be for stimulating more muscle groups, that would pretty much nail everything.

pc

dirksilver · « **Reply #16 on:** March 20, 2011, 07:32:13 am »

Quote from: adarqui on March 20, 2011, 06:23:58 am

edited this into the article,

Quote
Edited in, 03/19/2011: Another idea that might work, would be to hit a variety of exercises in the same manner, for example:

Stretching of various muscle groups: 15-30 minutes (upper AND lower)
Light interval sprints: Build up intensity over 10-20 sprints, do not exceed 70% effort
Half squat: Warmup 30% x 10, 60-80% x F.
Calf raises: Warmup 30% x 10, 60-80% x F.
Pullups: Warmup x ?, Work set x F
Pushups/dips: Warmup x ?, Work set x F

that would be for stimulating more muscle groups, that would pretty much nail everything.

pc

when you say x F you mean to failure right?

Raptor · « **Reply #17 on:** March 20, 2011, 08:43:09 am »

Quote from: adarqui on March 20, 2011, 06:07:38 am

Quote from: Raptor on March 20, 2011, 05:56:53 am
In my case, I have no pins so I don't really like to half squat because I'm going to use a bit of a heavier bar and if I can't go up with it anymore... then...

why can't you go up with it anymore?

Well you have the luxury of the pin cage. If you fail a rep, you just let the bar on the pins and that's it. For me, if that happens, I'm in a bad, baaad situation.

adarqui · « **Reply #18 on:** March 20, 2011, 02:41:12 pm »

Quote from: dirksilver on March 20, 2011, 07:32:13 am

Quote from: adarqui on March 20, 2011, 06:23:58 am
edited this into the article,

Quote
Edited in, 03/19/2011: Another idea that might work, would be to hit a variety of exercises in the same manner, for example:

Stretching of various muscle groups: 15-30 minutes (upper AND lower)
Light interval sprints: Build up intensity over 10-20 sprints, do not exceed 70% effort
Half squat: Warmup 30% x 10, 60-80% x F.
Calf raises: Warmup 30% x 10, 60-80% x F.
Pullups: Warmup x ?, Work set x F
Pushups/dips: Warmup x ?, Work set x F

that would be for stimulating more muscle groups, that would pretty much nail everything.

pc

when you say x F you mean to failure right?

ya

Quote from: Raptor on March 20, 2011, 08:43:09 am

Quote from: adarqui on March 20, 2011, 06:07:38 am
Quote from: Raptor on March 20, 2011, 05:56:53 am
In my case, I have no pins so I don't really like to half squat because I'm going to use a bit of a heavier bar and if I can't go up with it anymore... then...

why can't you go up with it anymore?

Well you have the luxury of the pin cage. If you fail a rep, you just let the bar on the pins and that's it. For me, if that happens, I'm in a bad, baaad situation.

you don't have a rack/half rack anywhere? and it's 60-80%, you can predict when you're going to fail pretty easy with that weight, if you're about to fail just dump it.

Raptor · « **Reply #19 on:** March 20, 2011, 04:15:53 pm »

Yeah, I know, it should work well for this type of training.

JayC · « **Reply #20 on:** March 26, 2011, 07:26:06 am »

Could these sessions be done before and/or after basketball training?

adarqui · « **Reply #21 on:** March 26, 2011, 10:43:46 am »

Quote from: JayC on March 26, 2011, 07:26:06 am

Could these sessions be done before and/or after basketball training?

yup, just have to keep it light though initially when trying that out.. i've done sessions with 10 rep squat hours before dunking etc, felt great when i dunked, but i'm used to it so, just hold back a bit more until you know how it'll effect you.

peace!

JayC · « **Reply #22 on:** March 26, 2011, 11:51:00 am »

Aight

steventar · « **Reply #23 on:** March 28, 2011, 04:30:49 pm »

why is stretching without doing a strengthening exercise immediately afterwords a problem?

DCJayhawk57 · « **Reply #24 on:** March 28, 2011, 06:31:19 pm »

What do you do to maintain the stretch/mobility after the post-workout period is over?

Reason I ask this is because of the idea of calf raises to failure. Every time in my life I have attempted this I lose a significant portion of my calf mobility, sometimes for weeks. Even if I stretch/etc. beforehand, it doesn't seem to matter once the workout is over, and post-workout stretching does not seem to remedy this.

adarqui · « **Reply #25 on:** March 28, 2011, 06:44:55 pm »

Quote from: steventar on March 28, 2011, 04:30:49 pm

why is stretching without doing a strengthening exercise immediately afterwords a problem?

well it's not, you could stretch after you lift, etc.. but if you spend alot of time stretching, improving rom, without "re-acclimating" those movements to produce force in those newly acquired ranges of movement, your power (explosive strength/reactive strength) production can suffer, max strength not so much, AND the new range of movement you acquired will be "more temporary, ie, less permanent". The idea here is to "reprogram the CNS", at a very fast rate, by stretching to improve range of motion but then following it up with moderate/heavy lifting, this reacclimates those movements for producing force with that newly acquired range of motion alot quicker, sort of how PNF stretching would leave you better at producing force after achieving greater resting length in the muscles, because PNF strengthens too, just like we're doing here.. that's why PNF, imo, is alot more beneficial than static regarding these issues, but static is still effective, i'm not saying it isn't.

adarqui · « **Reply #26 on:** March 28, 2011, 06:47:18 pm »

Quote from: DCJayhawk57 on March 28, 2011, 06:31:19 pm

What do you do to maintain the stretch/mobility after the post-workout period is over?

nothing, because it continues to exist afterwards.. you could stretch problem areas afterwards but i've found it's not needed at all with this style of training.

Quote

Reason I ask this is because of the idea of calf raises to failure. Every time in my life I have attempted this I lose a significant portion of my calf mobility, sometimes for weeks. Even if I stretch/etc. beforehand, it doesn't seem to matter once the workout is over, and post-workout stretching does not seem to remedy this.

well, if the frequency is high, it should help to alleviate that problem.. think of it as multiple sessions per day or at least 1x/day, you'd be stretching then strengthening, repeat.. so you'd keep reinforcing that improved resting length & cement those gains in with the tension exercises (calve raises).

pc

horton · « **Reply #27 on:** March 28, 2011, 11:48:50 pm »

how would a session like this on a monday with a workout of heavy lunges on say thursday work? do you think 1 LTMP session a week is enough if you focus on increasing the amount of reps every week? i recover from workouts extremely slow so im trying to plan my training for when AAU season is over now

adarqui · « **Reply #28 on:** March 29, 2011, 12:00:14 am »

Quote from: taylorhorton on March 28, 2011, 11:48:50 pm

how would a session like this on a monday with a workout of heavy lunges on say thursday work? do you think 1 LTMP session a week is enough if you focus on increasing the amount of reps every week? i recover from workouts extremely slow so im trying to plan my training for when AAU season is over now

nah, if you were going to do that, you'd want to just make that a normal session, not ltmp.. ltmp would be used WHENEVER throughout that week, could go VERY light, for example the 60% squatting for reps.. That's extremely light, it shouldn't cause any problems whatsoever with your other training, it should instead aid recovery and get you "more stimmed" for your real sessions.

so you could do a normal volume session on monday, that would make more sense.. 3-5 x 10 and a 20 repper for example (or do without the 20 repper etc).

one of the good things about high frequency training, it will improve your ability to recover from workouts.. if you got in more submax lifting sessions, your work capacity would improve.

peace!

horton · « **Reply #29 on:** March 29, 2011, 01:03:39 pm »

Quote from: adarqui on March 29, 2011, 12:00:14 am

Quote from: taylorhorton on March 28, 2011, 11:48:50 pm
how would a session like this on a monday with a workout of heavy lunges on say thursday work? do you think 1 LTMP session a week is enough if you focus on increasing the amount of reps every week? i recover from workouts extremely slow so im trying to plan my training for when AAU season is over now

nah, if you were going to do that, you'd want to just make that a normal session, not ltmp.. ltmp would be used WHENEVER throughout that week, could go VERY light, for example the 60% squatting for reps.. That's extremely light, it shouldn't cause any problems whatsoever with your other training, it should instead aid recovery and get you "more stimmed" for your real sessions.

so you could do a normal volume session on monday, that would make more sense.. 3-5 x 10 and a 20 repper for example (or do without the 20 repper etc).

one of the good things about high frequency training, it will improve your ability to recover from workouts.. if you got in more submax lifting sessions, your work capacity would improve.

peace!

ok thanks for the reply man, ive been reading through all the different articles on here just trying to prepare myself for once my aau season ends. When it ends im going to have from July-February to train before AAU starts again in March. Thats 8 months of training I think I can make some serious gains during that time. Without a doubt I'll be able to throw down with ease off 1 leg with 8 months of nothing but training. Im just looking for some guidance and the articles your write help bro.

I know Ive said it before but youre strength lately is incredible. I imagine reps with weights in the 400s this summer

Adarq.org

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Author Topic: length-tension-motor-pool Volume Sessions (LTMP-VOLUME sessions) (Read 54936 times)

adarqui

Re: length-tension-motor-pool Sessions (LTMP sessions)

dirksilver

Re: length-tension-motor-pool Sessions (LTMP sessions)

Raptor

Re: length-tension-motor-pool Sessions (LTMP sessions)

adarqui

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Raptor

Re: length-tension-motor-pool Sessions (LTMP sessions)

JayC

Re: length-tension-motor-pool Volume Sessions (LTMP-VOLUME sessions)

adarqui

Re: length-tension-motor-pool Volume Sessions (LTMP-VOLUME sessions)

JayC

Re: length-tension-motor-pool Volume Sessions (LTMP-VOLUME sessions)

steventar

Re: length-tension-motor-pool Volume Sessions (LTMP-VOLUME sessions)

DCJayhawk57

Re: length-tension-motor-pool Volume Sessions (LTMP-VOLUME sessions)

adarqui

Re: length-tension-motor-pool Volume Sessions (LTMP-VOLUME sessions)

adarqui

Re: length-tension-motor-pool Volume Sessions (LTMP-VOLUME sessions)

horton

Re: length-tension-motor-pool Volume Sessions (LTMP-VOLUME sessions)

adarqui

Re: length-tension-motor-pool Volume Sessions (LTMP-VOLUME sessions)

horton

Re: length-tension-motor-pool Volume Sessions (LTMP-VOLUME sessions)