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Messages - LanceSTS

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1036
Strength, Power, Reactivity, & Speed Discussion / Re: Cleans, Snatches + Hypertrophy (??)
« on: March 28, 2011, 06:02:39 am »
Quote from: KokoyPinoy on March 28, 2011, 05:51:11 am
Quote from: LanceSTS on March 27, 2011, 03:44:30 pm
Quote from: KokoyPinoy on March 27, 2011, 10:21:20 am
Quote from: LBSS on March 27, 2011, 10:10:07 am
Quote from: KokoyPinoy on March 27, 2011, 09:11:00 am
What will happen if someone adds cleans/snatches before a hypertrophy session. and Why? For example Having 7 sets of 3 reps of Cleans then 4sets of 10 of Squats? Will there be any progress?

any progress on what? what are you trying to get out of the cleans/snatches? what are you trying to get out of the hypertrophy? how intense will the clean/snatches be? how about the squats?

come on, now.

Hmm, as in General progress. Will I gain power and hypertrophy doing both cleans (assuming max effort with 80% max cleans) and max effort hypertrophy (4x10 of let's say15 rep max)? Or that session will only lead to over training?

My work-out was, 3x7 of cleans; 4x10 Squats; 2x10 walking lunges; 2x10 Leg Curls Plus Pull Ups and Dips. The Squats and Walking Lunges are max effort (lead to maximum fatigue) while my cleans are max effort but not max weight (a little light).

doing cleans or snatches before squatting is a great way to fire up the cns and make the squat workout even better. If youre primary focus is hypertrophy then do something like 3x5 w/ the oly variant, if your primary focus is power and speed, do something like 6 x 3 w/ oly variant.

Those two sets scheme can go with 4x10 hypertrophy squatting and depending on the rep scheme (3x5 or 6x3 ), I will get my hypertrophy or power focus? Or the hypertrophy 4x10 scheme will change volume depending on the focus (power or volume)?

its really simple man, if YOUR PRIMARY FOCUS is the hypertrophy from the squatting, then go with the 3x5, IF YOUR PRIMARY FOCUS is power/speed work from the cleans and snatches, go with 6 x 3.

1037
ADARQ & LanceSTS - Q&A / Re: Squatting weight and vertical jumping
« on: March 27, 2011, 06:07:06 pm »
Quote from: Raptor on March 27, 2011, 05:41:22 pm
Quote from: LanceSTS on March 27, 2011, 02:26:41 pm
Quote from: Raptor on March 26, 2011, 08:19:05 am
It's interesting because whenever I have the foot away from the body I have the tendency to bend forward at the waist a lot so I can move the center of gravity forward and reach to my quads to initiate the movement, and do a good morning out of there as well (using more spinal erectors than glutes to do it).

Another interesting thing I discovered is that I tried to do a step-up using a low bar placement on the back, and I couldn't do it. Like, literally. I couldn't even step on the "box" (3 or 4 plates actually)... I just couldn't imagine myself going up with that bar placement. That was really a WEIRD thing... and I wasn't even using a lot of weight. It happened using a 70-80 kg bar.

It sounds like youre trying to let the pelvis shift back to get the low/back and quads into it more, which is what happens w/ bounds and sprints as well in many athletes.  Being able to keep the pelvis in a neutral position while you apply force is by far a more optimal position for sprinting, single leg jumping, and bounding, but it takes some re programming in some cases.  I would say do some bounds and focus on staying tall, and only jumping as high as youre able to while keeping the pelvis in a good position.  Do the same with the single leg box squats.  It shouldnt take long for you to adjust once you start really focusing on it, and you will notice much better movement effeciency and power with bounds and jumps.

Yeah that's exactly what's going on I guess. It feels like that in maximal one-leg jumps too. I push my hips back AND down quite a bit and I feel the upperbody kind of going forward, but because I plant the jump leg so far away forward kind of compensates the upperbody bending forward and it looks like I have a straight upperbody position to the ground.

But it doesn't feel/don't know how to do it otherwise. I don't know what you mean by "pelvis neutral position" either. I mean, the hip joint is going to lower or raise or displace in some way no matter what, so... not sure exactly what you mean :huh:

  The first thing to do is pay attention to your bounding, neutral is pelvis not kicked back, not pushed too far forward, where optimal firing patterns can occur.  There will be a height/speed for almost everyone where you can no longer maintain that position, once you find it, you work at an intensity just below that.  Little cues to let you know when youre no longer in an optimal position is a.) leaning forward with the torso, b.) kicking the hips too far back or over arching.  You will see this happen on exercises like rdl's as well, once the load is heavy enough some athletes will over arch the back.  Basically, if the hips are not very close to directly under the torso, youre out of position.  Thats the whole big deal with the "penultimate, super jump magic technique, extreme gains, etc.", all the coaches are trying to convey is keeping good pelvic alignment for optimal jumping power.  Every time you bound think, stay tall, hips high and directly underneath the torso.  Repeat those mental cues to yourself, watch it on video, and youre on way to a better bound and single leg jump patterning at higher takeoff speeds.  

1038
Strength, Power, Reactivity, & Speed Discussion / Re: Cleans, Snatches + Hypertrophy (??)
« on: March 27, 2011, 03:44:30 pm »
Quote from: KokoyPinoy on March 27, 2011, 10:21:20 am
Quote from: LBSS on March 27, 2011, 10:10:07 am
Quote from: KokoyPinoy on March 27, 2011, 09:11:00 am
What will happen if someone adds cleans/snatches before a hypertrophy session. and Why? For example Having 7 sets of 3 reps of Cleans then 4sets of 10 of Squats? Will there be any progress?

any progress on what? what are you trying to get out of the cleans/snatches? what are you trying to get out of the hypertrophy? how intense will the clean/snatches be? how about the squats?

come on, now.

Hmm, as in General progress. Will I gain power and hypertrophy doing both cleans (assuming max effort with 80% max cleans) and max effort hypertrophy (4x10 of let's say15 rep max)? Or that session will only lead to over training?

My work-out was, 3x7 of cleans; 4x10 Squats; 2x10 walking lunges; 2x10 Leg Curls Plus Pull Ups and Dips. The Squats and Walking Lunges are max effort (lead to maximum fatigue) while my cleans are max effort but not max weight (a little light).

doing cleans or snatches before squatting is a great way to fire up the cns and make the squat workout even better. If youre primary focus is hypertrophy then do something like 3x5 w/ the oly variant, if your primary focus is power and speed, do something like 6 x 3 w/ oly variant.

1039
ADARQ & LanceSTS - Q&A / Re: Squatting weight and vertical jumping
« on: March 27, 2011, 02:28:50 pm »
Quote from: hennas87 on March 27, 2011, 10:42:50 am
hopefully that won't be the case for me. I know when I did them with my right leg i felt it in my hip flexor big time because I could do it with my foot a bit further out than my left.

personally I've not tried step ups with a bar (normally just dumbells in each hand) so I can't fully appreciate your position but unless there's a serious balance issue I would have thought it might just be in your head but who knows, I'll have to give that a try as well and see for myself.

anyway, I'll get some video of me doing one leg box squats in the next few days

thats great man, just remember to start out light enough that you can maintain solid form, then progress the weight.  You can move the box height up once you get a base of strength from it and focus on more load and speed.

1040
ADARQ & LanceSTS - Q&A / Re: Squatting weight and vertical jumping
« on: March 27, 2011, 02:26:41 pm »
Quote from: Raptor on March 26, 2011, 08:19:05 am
It's interesting because whenever I have the foot away from the body I have the tendency to bend forward at the waist a lot so I can move the center of gravity forward and reach to my quads to initiate the movement, and do a good morning out of there as well (using more spinal erectors than glutes to do it).

Another interesting thing I discovered is that I tried to do a step-up using a low bar placement on the back, and I couldn't do it. Like, literally. I couldn't even step on the "box" (3 or 4 plates actually)... I just couldn't imagine myself going up with that bar placement. That was really a WEIRD thing... and I wasn't even using a lot of weight. It happened using a 70-80 kg bar.

It sounds like youre trying to let the pelvis shift back to get the low/back and quads into it more, which is what happens w/ bounds and sprints as well in many athletes.  Being able to keep the pelvis in a neutral position while you apply force is by far a more optimal position for sprinting, single leg jumping, and bounding, but it takes some re programming in some cases.  I would say do some bounds and focus on staying tall, and only jumping as high as youre able to while keeping the pelvis in a good position.  Do the same with the single leg box squats.  It shouldnt take long for you to adjust once you start really focusing on it, and you will notice much better movement effeciency and power with bounds and jumps.

1041
ADARQ & LanceSTS - Q&A / Re: Some questions I would like answers to
« on: March 26, 2011, 03:04:32 pm »
Quote from: Ineedtodunk on March 26, 2011, 05:15:37 am
Quote from: LanceSTS on March 25, 2011, 11:42:05 pm
Quote
2)  Is it really impossible to gain muscle mass while losing some body fat?  If not, how do you do it?

Of course it is, a very simple way is keeping protein extremely high, fats to a moderate to high level (depending on activity levels), and controlling carbohydrate intake.  Moderate the volume on your lifting program so that you are still getting stronger, sometimes this requires a lower frequency of lifting and sometimes you dont have to change much, but keep a PREMIUM on gains in strength in the weight room.  You will be surprised how much protein and fats you can eat if you limit the carbs to a bare minimum and still build lean tissue while losing bodyfat. 


I should have specified a little bit more, but I'm assuming the answer stays the same even if I mention that I will be doing lots of cardio from full court basketball like 3-5x a week 1.5-3hrs each?


Quote from: LanceSTS on March 25, 2011, 11:42:05 pm
Quote
4)  I've constantly been hearing conflicting information about core/mid-section strength in relation to athleticism/vertical jump.  Can strength training your abs/obliques/lower back really increase your athleticism/vertical?

Not to the degree that its hyped by a lot of "trainers", and even then its an indirect correlation.  The core strength can help you maintain good athletic positions on the field/court and in the weight room by enabling better pelvic control and core stability, which will help, but doing med ball twists and planks wont give you 5 inches on your jumps by itself.


So does this mean, as long as you have your core strength up to a certain degree where you are able to have pelvic control and core stability during athletic movements, any more training will not lead to any more athletic gains, directly or indirectly?

If that is so, is there a way to know if my core strength is good enough to the point where I have solid core stability and pelvic control?

Thanks again.

Its doable with that schedule, its going to depend on a.) how lean you are currently, and b.) how well you manage your diet.  That schedule is not THAT intensive, building muscle tissue while losing bf has been done during collegiate basketball seasons many times, and the schedule is much more intensive.

And yes on the core and pelvic stability, if you can maintain good positioning during top speed jumps, sprints, heavy lifts like squats and deads, etc., the you already have "enough" core strength.  The problem with a lot of kids training for vertical jumping is they spend an excessive amount of time doing things like med ball twists, core stability exercises, sit up-s, cruches, etc., when that time could be better used to actually do something more beneficial. The best way to go about it pick one or two good core exercises, do a couple of sets of them at the end of the workout, and progress the intensity (load). 

1042
ADARQ & LanceSTS - Q&A / Re: Some questions I would like answers to
« on: March 25, 2011, 11:42:05 pm »
Quote from: Ineedtodunk on March 25, 2011, 09:55:16 pm
Sorry for the many questions, some are pretty obvious, but I would just like some clarifications.

1)  If I want to train for some muscle hypertrophy for my upper body, what are the rep/set/rest duration schemes and what's the difference compared to just training for strength without hypertrophy?

In all honesty, the deciding factor on how much strength vs hypertrophy you get is your diet.  There are about 100,000 different ways you could go about this, but as long as you are working with at least ~ 80 +% of your maximum for a reasonable amount of volume, using lifts that actually matter, using progressive overload, and getting plenty of protein you will build muscle tissue at a solid rate.  It really is that simple, pick some basic compound exercises (vertical push, vertical pull, horizontal push, horizontal pull) and add a couple of isolation exercises here and there and you have it.

Quote
2)  Is it really impossible to gain muscle mass while losing some body fat?  If not, how do you do it?

Of course it is, a very simple way is keeping protein extremely high, fats to a moderate to high level (depending on activity levels), and controlling carbohydrate intake.  Moderate the volume on your lifting program so that you are still getting stronger, sometimes this requires a lower frequency of lifting and sometimes you dont have to change much, but keep a PREMIUM on gains in strength in the weight room.  You will be surprised how much protein and fats you can eat if you limit the carbs to a bare minimum and still build lean tissue while losing bodyfat. 

Quote
3)  If I wanna have like a RFD/speed/explosive lower body workout day of sprints AND weight training, do I sprint AFTER or BEFORE the weight room?

Sprint BEFORE.

Quote
4)  I've constantly been hearing conflicting information about core/mid-section strength in relation to athleticism/vertical jump.  Can strength training your abs/obliques/lower back really increase your athleticism/vertical?

Not to the degree that its hyped by a lot of "trainers", and even then its an indirect correlation.  The core strength can help you maintain good athletic positions on the field/court and in the weight room by enabling better pelvic control and core stability, which will help, but doing med ball twists and planks wont give you 5 inches on your jumps by itself.

Quote
Thanks in advance.

1043
Progress Journals & Experimental Routines / Re: ADARQ's journal
« on: March 25, 2011, 04:24:08 pm »


Quote
I know what you say about high rep calf raises, and I feel the same. But aren't the gastrocs kind of 50-50 in terms of fiber content (fast twitch/slow twitch)? I knew the glutes are 60-40 in favor of fast twitch, and hamstrings 70-30 (obviously, with individual-related variations).

The time under tension of each rep on a calf raise is so low due to the range of motion in the exercise that the higher reps are necessary most of the time to do any good, regardless of the fibers youre trying to target. 


1044
ADARQ & LanceSTS - Q&A / Re: Squatting weight and vertical jumping
« on: March 25, 2011, 02:00:11 pm »
 I would start out with a box a little lower in height, build some strength in the movement first, then progress to a higher speed at a box like the one in the video. The further out in front of the box you can get your working legs foot, the more specific to the slj it will be.

1045
Article & Video Discussion / Re: Thirteen Iowa football players admitted to hospital with "undisclosed illnesses"
« on: March 24, 2011, 12:03:20 am »
100 reps w/ bodyweight (on bar) for time

1046
Basketball / Re: A WHOLE BUNCH OF DUNKS AND SHIT.
« on: March 23, 2011, 03:44:26 am »
<a href="http://www.youtube.com/watch?v=fWaTTtKbdKQ" target="_blank">http://www.youtube.com/watch?v=fWaTTtKbdKQ</a>

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

check the description on youtube, pretty cool.

1047
Strength, Power, Reactivity, & Speed Discussion / Re: Calfs
« on: March 22, 2011, 10:50:56 pm »
Quote from: bball2020 on March 22, 2011, 04:27:26 pm
lance how do you prefer to train calves for max strength?


 Standing calf raises for sets anywhere between 10-20 reps, seated calf raises (if applicable) for sets of 15-25 reps.

1048
Strength, Power, Reactivity, & Speed Discussion / Re: Calfs
« on: March 22, 2011, 02:53:57 pm »
Quote
everyone who reads this thread, please, do direct calves training if your goal is jumping higher or sprinting faster.. if you're doing direct training for other muscle groups, then why not calves? just use logic. if all of your "heavy tension exercises" (squat, lunge, stepup, ghr, reverse hyper, etc) do not maximally tax the calves via tension, then why would you not want to implement something that targets them directly?

 :highfive: :highfive: :highfive: :highfive: :highfive: :highfive: :highfive: :highfive: :highfive: :highfive: :highfive: :highfive: :highfive:


  I think what happened is the products like strength shoes, jump soles, etc. etc. all focused on ONLY the lower leg so a lot of time went into explaining the importance of training the upper leg and the baby got thrown out with the bath water.  Now what you have online is a bunch of people parroting each other when they have no idea if what they are talking about is correct or not.  In the bbing.com thread one of the members is quoting a bill star article, ironically, bill star was a big proponent of calf training for VERTICAL JUMPING, using more volume for the lower leg than 99% of the other authors Ive seen.

  But yes, the calves and lower leg complex are EXTREMELY important for athletes, and you will only get so far training one end of the spectrum (the maximum velocity side).  Train both sides at the very end (max strength and max v) and everything in the middle goes up as well.

1049
Strength, Power, Reactivity, & Speed Discussion / Re: Calfs
« on: March 22, 2011, 02:44:19 pm »
Quote from: jimbo on March 22, 2011, 01:08:51 pm
So how many times per week should one train calves? Can they be trained more frequently than glutes, quads, hamstrings..

 The thing about training frequency is it is dependent on volume, recovery, intensity, etc, so technically you COULD train glutes, quads, hams, calves, every day, and many athletes do.  As a basic rule of thumb you should train calves at least twice a week, they recover pretty quickly especially if youre not in season and playing a lot of basketball/jumping a ton/etc. 

1050
ADARQ & LanceSTS - Q&A / Re: various questions!
« on: March 22, 2011, 02:33:31 pm »
 its hard to tell from that video but it does look like your pelvis is starting to tuck towards the bottom of the lift, if you went any lower it would definitely be more drastic.  Slow down, set each rep up well before you start the squat.  Exaggerate the chest out and hold it, deep breath in through your nose, pull down with the hip flexors and you should be fine.

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