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Messages - LanceSTS

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1006
Injury, Prehab, & Rehab talk for the brittlebros / Re: Achilles rupture...
« on: April 03, 2011, 06:49:26 pm »
Quote from: ruso15 on April 03, 2011, 06:40:19 pm
Quote from: adarqui on April 03, 2011, 06:33:52 pm
Quote from: ruso15 on April 03, 2011, 06:25:39 pm
So the point is i injured my left achilles tendon last month, and know im quite depresed couse all the research on the web says "lose in performance must be expected". So i'll never be able to dunk?

this is one of the reasons i don't check the injuries subforums, it really fucks with my mind.. just seek proper medical help, get surgery, rehab properly, and make your recovery.. who knows if you will be able to get back to 100%, if you're determined though you should be able to.

sucks man really wish you all the best in your recovery.

thanks for the support! surjery has already been made two weaks ago...

other topic i keep thinking about its what could have caused? maybe any kind of exercise i did? depth drops? even though i stop doind them two weeks before the injure

damn man, good luck with your recovery, and it doesnt mean that you will never be able to dunk or jump well at all, you can still achieve your goals for sure just go slow and train really intelligently.  This is one of the reasons we are so big on training the lower leg in the weight room along with jumps/sprints/plyos, etc., it helps prepare the achilles tendon as well as strengthening all the surrounding structures so that injuries are much less likely.  Good luck man, keep us posted on how your recovery goes.

1007
Program Review / Re: Vertfreak
« on: April 03, 2011, 01:53:34 pm »
Quote
Romania, and in particular Bucharest, is one of the key travel destinations in Europe for paedo-sexual offenders. The street-children are frequently victims. It is estimated that five per cent of the homeless children in Romania are forced into sexual exploitation. As a reaction, there has recently been an increase in the numbers of arrests, with foreign perpetrators receiving long prison sentences in Romania.

The trafficking of women and children for sexual exploitation remains a serious problem. The law against human trafficking passed in 2001 showed no immediate effects. Women and children are taken from Romania to various countries in Western and Eastern Europe, where they are sexually exploited. In particular street children are easy targets for the false promises of the people traffickers. There have recently been increasing numbers of reports of them being forced into prostitution in cities such as Hamburg, Berlin and Amsterdam.

Romania is also a transit country for victims on their way from a wide range of countries, such as  Turkey or Thailand, to other destination in Europe.


Quote from: Raptor on February 28, 2011, 05:45:59 pm
I feel like I want to kiss adistarhj. Is that wrong? Illegal, yes, I know, but wrong?


Quote from: Raptor on March 01, 2011, 01:03:57 pm
So you think she's a child? She seems "mature enough" to me. I don't think chronological age is THAT important. It's what's behind the carcass that's important. Whatever, getting into philosophy again.

keep attacking the U.S. bro, good shit.

1008
Injury, Prehab, & Rehab talk for the brittlebros / Re: Ankle taping in the NBA
« on: April 03, 2011, 01:46:07 pm »
Quote from: Raptor on April 03, 2011, 01:31:36 pm
No, not really. One of the best things you can do for your jumping is to jump maximally all the time when you play... you start to "expect" jumping maximally and becomes more or less 2nd nature. At least, I think so. Because I'm too lazy to do it.

We are not saying not to jump maximally, just pick and choose the times, and pay attention to where you are when you do, where you will land.  Youre an idiot if you are playing a lot of basketball and dont acknowledge the risk of coming down on someones foot when jumping in GAME SITUATIONS, no matter how healthy and strong your ankles are, you come down on someones foot from a high enough level and its game over for you.  Bye bye training gains that you worked so hard for, bye bye season, and sometimes this can cost you your spot on the team.

 Test your ingenious theory out, go play 3-4 hours a day of competitive basketball, GO FUCKING NUTS jumping, as soon as you see a crowd under the rim, take off from outside the paint and just launch yourself into the lane.  Dont worry about where you land because you have good structure and mobility of the ankles.  When a shot goes up, JUMP MAXIMALLY STRAIGHT UP IN THE AIR, stand as close as possible to all the others standing in the lane when you do it, again, dont worry about where you land due to your advanced ankle structure/mobility.  Come back to this thread in a month or so and report how it went.

1009
Progress Journals & Experimental Routines / Re: ADARQ's journal
« on: April 03, 2011, 01:03:10 pm »
Quote from: $ick3nin.vend3tta on April 03, 2011, 08:56:50 am
Quote from: adarqui on April 03, 2011, 03:25:01 am
wow worst dunk session in a long time.. some stuff could have been the cause but, just chalking it up to a very bad day dunking-wise, weird thing is my legs feel great.

Maybe that is what Louie Simmons is referring too. He's being sent guys who are doing far too much volume (high intensity training (HIT): lower weights with larger volume rep programs) & can't vert for $hit.

HIT is not alot of volume at all, in fact the knocks against it are the extremely low volume (usually one set per bodypart after a warm up, with forced reps/partials/cheat reps at the end).

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He uses Chuck Vogelpohl's brother as a counter to show his methods are better (lower reps/greater loads).

He doesnt only use low reps, advocates sets of up to 30 reps on some exercises, when using the repetition effort method.  Max effort method entails working up to a max on the main exercise of that day, which is rotated weekly for most, dynamic effort method is ~10-12 sets of 2 reps on lower body exercises, 3 reps on upper body, but the repetition effort method is used heavily on these days as well, to train the MUSCLES involved in the MOVEMENTS.



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Although you could be just overtrained, sleeping bad, suck nutrition, etc.

1010
Program Review / Re: Vertfreak
« on: April 03, 2011, 12:51:28 pm »
Quote from: Raptor on April 03, 2011, 05:54:14 am
There are pirated copies of my awesomeness all around the world.

<a href="http://www.youtube.com/watch?v=5aY5pLneBWs" target="_blank">http://www.youtube.com/watch?v=5aY5pLneBWs</a>

1011
Injury, Prehab, & Rehab talk for the brittlebros / Re: Ankle taping in the NBA
« on: April 03, 2011, 12:42:19 pm »
Quote from: Raptor on April 03, 2011, 07:11:35 am
So Nightfly is smart for jumping 8 inches on his rebound attempts? And being outrebounded at the same time? :P

- rebowndz are GUD

- jumpin hi is GUD

-if your ankle is sprained or broked u cant jump hi or at all

-pick time 2 jump hi iz > jump hi when not need 2

-reboundeng not about jumping hi  much as  is positioning (see also "where you *get* when under a goal)

-jump at angleezz when u kan


.....does that make better sense to you raptor?

1012
Pics, Videos, & Links / Re: Lithuanian dunk contest
« on: April 03, 2011, 07:00:34 am »
Quote from: Raptor on April 03, 2011, 06:14:19 am
<a href="http://www.youtube.com/watch?v=uoL2xRD6IDY" target="_blank">http://www.youtube.com/watch?v=uoL2xRD6IDY</a>

nice, dude that won could fly!

1013
Injury, Prehab, & Rehab talk for the brittlebros / Re: Ankle taping in the NBA
« on: April 03, 2011, 06:55:49 am »
Quote from: Raptor on April 03, 2011, 06:46:57 am
That's not my problem, my problem is - don't you risk to injure your knees more by taping the ankles. I mean, if I had to choose between an ankle vs. knee injury, I'd choose ankle. So the question is - is this worth it? Do you win more by taping the ankles than what you lose in knee instability?

the odds of an ankle injury are so high in basketball,sure, knee injuries happen too but not at nearly the rate of the ankles. couple that with the fact that the knee injury (if resulting from restricted mobility at the ankle) will be cumulative and slower to come on, and the ankle injury acute, taping the ankles going to be a better investment than it is a risk.

1014
Injury, Prehab, & Rehab talk for the brittlebros / Re: Ankle taping in the NBA
« on: April 03, 2011, 06:52:01 am »
Quote from: vag on April 03, 2011, 06:03:01 am
Quote from: Raptor on April 03, 2011, 05:52:15 am
Weird... it's probably a structural thing in these situations (like having pronated feet and stuff like that) that "promotes" injuries. Otherwise, these people must have a really weak lower leg musculature.

Doesn't sound too weird to me.
Here's another perspectice , the financial one:
Those guys play 80 games per season , in an inhuman athletic tempo. 220+lb men doing endless ME jumps and then landings , on foots or not...  ankle injury is very probable. I also think they are overdoing it with the tapes, BUT, a bad ankle injury ( that would cause a couple of months off ) would affect your 'stocks' in the game , we are talking about millions.
To contradict myself , a player could chose to raise his stocks by playing better with an untaped ankle. But if i had to choose , i would also go with the safe side and tape the ankles!


 +1, good post.  fwiw, the healthiest ankles in the world cant withstand coming down 40 inches and landing on someones foot, having the tibia touch the floor while youre standing on the blade edge of the foot.  That is an EXTREMELY common injury in competitive basketball, and once it happens, especially multiple times, the ankle will usually turn over easier, even during cutting/change of direction movements that may not have previously bothered it.  Its better safe than sorry for sure.



FWIW, Ill share something that helped me out a lot later in my basketball career.  In lighter practices and scrimmages you can learn to pick and choose when you jump in traffic, and more importantly, dont land right where you jumped if you dont have to.  I learned this way too late in my career or I couldve saved myself several bad ankle injuries from coming down on peoples feet around the rim, but once you start practicing it and get used to it, your chance of injury gets less and less.  Learn to jump quickly in traffic, high when you need to but always at angles or with momentum carrying you somewhere safe, the more you practice the more aware you become of it, and the less likely you are to come down on someones foot and ruin half to all of your season.

1015
ADARQ & LanceSTS - Q&A / Re: Some questions I would like answers to
« on: April 03, 2011, 02:30:41 am »
Quote from: Ineedtodunk on April 03, 2011, 02:18:34 am
So for core work, I'm assuming I shouldn't spend time on Obliques if I'm a basketball player?

But they would benefit me when I decide to get into Boxing next year?

Just choose a core exercise that heavily involves them, like cable wood chops, and you got youre core exercise plus some extra work that will help you when you get into boxing.

1016
Pics, Videos, & Links / Re: funny / horrible training videos
« on: April 03, 2011, 01:35:15 am »
Quote from: $ick3nin.vend3tta on April 02, 2011, 09:49:08 pm


lol, I hate seeing that shit, most the time the people doing it cant do anything impressive in the gym, so they figure out weird useless shit to do to try and get attention. 

1017
Progress Journals & Experimental Routines / Re: The PR's/PB's, videos, pictures, and daily achievements thread
« on: April 03, 2011, 01:26:16 am »
Quote from: StuckInTheAir on April 02, 2011, 08:54:37 pm
190x10 squat @ 126


 :highfive:  good job stuck, high protein ftw.

1018
Strength, Power, Reactivity, & Speed Discussion / Re: High frequency "unracking"
« on: April 03, 2011, 01:23:05 am »
Quote from: Raptor on April 02, 2011, 07:02:14 pm
I had this crazy idea come to my mind some few days ago: what if you're a guy who has his own squat rack/barbell to himself? Would unracking a 1RM+ barbell, holding it on your back for say 30 seconds, and racking it back, every day, for a few times per day, do anything?

I mean, it could trick your CNS into thinking you're heavier, just like a weight vest would. Now obviously there are a handful of questions arising (is there enough time under the bar to make this adaptation occur? is it too risky on the spine? etc) but I thought it was an interesting experiment to take if someone is willing to do it.

For example, if your squat 1RM is 300 lbs and you unrack a 350 lbs bar 10 times per day (throughout the day) for 30 s each time, you'd end up with 300s of total "unrack" TUT daily, so that' 2100 s each week of having a 1RM+ barbell on your back. That's 35 minutes of stimulation per week with a heavier barbell than usual. Not to mention the core strength benefits.

Again, it comes down to injury risk vs. reward possibility.


  Thats probably a little high frequency to do it, but Fred Hatfield used to do something similar at the end of every squat workout on his way to a 1000lb + squat.  He would put something like 110 percent 1rm on the bar, unrack, and hold for a brief period.  For squatting it helps build confidence with heavier weights and helps with the walk out, which can be a HUGE factor once you get up in weight, it also has some psychological benefits as your work weights will tend to not feel so heavy coming off the rack.

1019
ADARQ & LanceSTS - Q&A / Re: Some questions I would like answers to
« on: April 03, 2011, 01:17:05 am »
Quote from: Ineedtodunk on April 03, 2011, 12:15:32 am
Quote from: LanceSTS on April 03, 2011, 12:07:42 am
  The abdominals help protect the lower back, and yes, the low back is worked during deadlifts and squats.  Training the low back directly, (using spinal flexion and extension) is used by some coaches and some label them the anti Christ, I dont think they are necessary for most people if you have a solid program but I dont hate them either.  If you are extremely weak in that area doing some extensions (directly for the low back, not the glutes and hams) can help.  Glenn Pendlay has some good exercises specifically for the spinal erectors on his site at californiastrength.com

<a href="http://www.youtube.com/watch?v=NZJp4Eo1sos" target="_blank">http://www.youtube.com/watch?v=NZJp4Eo1sos</a>

http://www.youtube.com/watch?v=NZJp4Eo1sos

So basically, direct lower back work is not necessary unless you are very weak there right?

  It depends on other factors as well, such as what sport you play, etc., but for the most part, if youre using deadlifts, squats, cleans, snatches, etc. in your program, your lower back is going to get plenty of work in MOST cases.  Athletes with longer torsos tend to have a much harder time with the low back during lifts that put it under shear forces than athletes with shorter torsos and longer legs due to the leverages.

 
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Sorry to keep bugging, but what about obliques?  Are they really necessary to work out?  No one ever talks about them, but they are essentially considered part of the core aren't they?

Chopping movements w/ cables and bands, twists w/grappler or bands, and plates are great for the obliques, side crunches are a waste of time compared to those movements.  Yes, they are part of the core, they are also working during many compound movements and many of the movements listed that engage the obliques are working the abdominals as well.  If you play a sport that involves swinging an object (like a baseball bat), or punching, throwing, etc., using a chopping pattern for your core work is very important.

1020
Nutrition & Supplementation / Re: Getting rid of belly fat
« on: April 03, 2011, 01:06:45 am »
Quote from: Ineedtodunk on April 03, 2011, 12:43:12 am
I always thought fat burning just came down to calories...  Burn more than you consume and that's it.  Apparently not.




Youre original question was CAN YOU BUILD MUSCLE WHILE BURNING FAT, WHAT KIND OF CALORIES YOU CONSUME WILL BE EXTREMELY IMPORTANT IF THIS IS THE GOAL.  If you just want to burn fat and muscle tissue, get lighter on the scale, then you can eat donuts all day as long as youre burning more than you take in.







Quote
Is it not possible to get very lean and rid of belly fat when you're around ~14% BF if you don't eat CLEAN, even if you do full body weight training, lots of basketball, interval training (sprint, etc..)????

same thing, if you just want to lose WEIGHT, which is going to be fat and likely some muscle tissue if your diet is trash, then just burn more than you take in.  That is NOT the same question you asked in your other thread, burning fat and building muscle simultaneously is a lot different than just burning calories.



 

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