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Messages - LanceSTS

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1051
ADARQ & LanceSTS - Q&A / Re: Endurance training effect
« on: March 20, 2011, 08:20:03 pm »
Quote from: acole14 on March 19, 2011, 09:52:00 pm
This is something I've been wondering: what would be the effect of mixing in low-intensity endurance training once/twice a week on explosiveness and reactivity? For example, if you had a pair of identical twins with the same RVJ, with identical training programs for vertical (involving plyos, lowerbody weights etc) but one twin ran 2 miles twice a week in addition to this and the other did not, how would their vertical differ after 3 months?

I'm asking because I've never really had to train for endurance and so don't really know anything about its effects. I know that the general opinion is that you can't adapt your body for high level endurance and high level power at the same time (e.g. skinny marathon runners who probably can't jump over a phonebook), but can you train for vertical and still keep up a decent level of aerobic fitness as well? Or is any level of endurance training (running, swimming, cycling) counteractive to power development?


  Mixing in low intensity endurance training once or twice per week as you asked about will be fine, in the long run it may even help due to increased caloric expenditure leading to lower body fat levels and increased gpp, allowing you to train with more intensity and for a longer duration when you train specifically for your sport. 

1052
Strength, Power, Reactivity, & Speed Discussion / Re: Calfs
« on: March 20, 2011, 08:05:19 pm »
Quote from: adarqui on March 20, 2011, 07:01:11 pm
for sprinting/jumping, the calfs (calfs + achilles) are FAR from useless.. unfortunately the s&c industry now likes to tell you that certain muscle groups are "not important", ie quads/calfs, but glutes/hamstrings are somehow all we should focus on.. it's b.s... the calfs are muscle, they respond like any other muscle, they need to be trained explosively (jumping/sprinting/rebounds) and through prolonged tension (weighted resistance etc).

i'd do 5 (or more) sets of calf raises to fatigue on days you really train them, using a weight heavy enough to fatigue them by 20-25 reps.. they respond better to higher rep training imo.

make them stronger and you will jump higher/run faster.

peace

x2

1053
Basketball / Re: Jacob Tucker Thread
« on: March 16, 2011, 12:33:18 pm »
Quote from: adarqui on March 16, 2011, 05:58:57 am
in game dunk compilation.

http://www.youtube.com/watch?v=DzPzl3j2zzM&feature=feedu

<a href="http://www.youtube.com/watch?v=DzPzl3j2zzM" target="_blank">http://www.youtube.com/watch?v=DzPzl3j2zzM</a>



Quote
wowww?
TeamFlightBrothers 2 hours ago



lol dude is sick!@!

1054
ADARQ & LanceSTS - Q&A / Re: various questions!
« on: March 16, 2011, 12:20:35 pm »
Hip mobility is an issue for sure, and its very hard to notice the hips tucking unless you film yourself squatting and know what to look for.  Pulling down actively with the hip flexors is one of the best ways to remedy the issue, but its still a good idea to get it on camera be sure the issue is fixed.  Hip flexor squats are a great exercise to help teach pelvic control and positioning in order to avoid lower lumbar rounding.

<a href="http://www.youtube.com/watch?v=foaS0-PIL30" target="_blank">http://www.youtube.com/watch?v=foaS0-PIL30</a>

http://www.youtube.com/watch?v=foaS0-PIL30


Here is a good example of the hips tucking, then fixing the issue by actively engaging the hip flexors.



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

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


1055
ADARQ & LanceSTS - Q&A / Re: various questions!
« on: March 15, 2011, 11:18:25 pm »
Quote from: dirksilver on March 15, 2011, 10:56:07 pm
Quote from: LanceSTS on March 15, 2011, 10:17:00 pm
Quote from: dirksilver on March 15, 2011, 09:55:38 pm
ok so i've got a couple questions and concerns i'd like some sagely advice on

 i'm having some pretty bad lower back pain...mostly on the left side...and it's messing with my squat...i'm not quite sure what to do...maybe you guys could recommend some stretches and lower back strengthening movements to try?...it's getting to the point where i can't put any type of decent weight on the bar without pain...should i just lower the weight a ton and work on better form? should i switch to deadlifting and fronts squats?...i know my back if the weak link in the chain right now i just dunno what the best method to fix it is...any help is good!

thanks guys

best thing to do is get a video of your squat form , regardless of how strong you make your lower back/core, if youre using dangerous mechanics in the weight room youre going to run into problems.  After that, then there is other steps that can be taken but many times the form on the big lifts is the issue with low back pain.

yeah i was thinking i need to get a vid made...i'll try and get one on friday when i squat...i know i'm tilting forward though forsure...but just in general do you think doing over head squats could be useful?



overhead squats can be good for mobility and core work, they arent going to fix your problem  if you arent maintaining a neutral spine, which is what it may likely be.  Its okay to lean slightly forward, some builds and leverages make it necessary, but the spine needs to be help in neutral regardless, you can be bent down to chest on knees and still maintain neutral just like your torso can be very vertical and not have a solid spinal position well.  After you get a video it will be alot easier to tell you for sure what is going on, but its likely that youre either a) letting your hips tuck in at the bottom, or b.) not maintaining a neutral spinal position from the start.

1056
ADARQ & LanceSTS - Q&A / Re: various questions!
« on: March 15, 2011, 10:17:00 pm »
Quote from: dirksilver on March 15, 2011, 09:55:38 pm
ok so i've got a couple questions and concerns i'd like some sagely advice on

 i'm having some pretty bad lower back pain...mostly on the left side...and it's messing with my squat...i'm not quite sure what to do...maybe you guys could recommend some stretches and lower back strengthening movements to try?...it's getting to the point where i can't put any type of decent weight on the bar without pain...should i just lower the weight a ton and work on better form? should i switch to deadlifting and fronts squats?...i know my back if the weak link in the chain right now i just dunno what the best method to fix it is...any help is good!

thanks guys

best thing to do is get a video of your squat form , regardless of how strong you make your lower back/core, if youre using dangerous mechanics in the weight room youre going to run into problems.  After that, then there is other steps that can be taken but many times the form on the big lifts is the issue with low back pain.

1057
Basketball / Re: women dunkers girl dunkers female dunkers jumpers
« on: March 15, 2011, 05:25:42 pm »
<a href="http://www.youtube.com/watch?v=HaoabbXsufA" target="_blank">http://www.youtube.com/watch?v=HaoabbXsufA</a>

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


<a href="http://www.youtube.com/watch?v=wGGYDrwf8Yw" target="_blank">http://www.youtube.com/watch?v=wGGYDrwf8Yw</a>

http://www.youtube.com/watch?v=wGGYDrwf8Yw



1058
Basketball / Re: women dunkers girl dunkers female dunkers jumpers
« on: March 15, 2011, 05:09:28 pm »
<a href="http://www.youtube.com/watch?v=x28sPqh8_Wg" target="_blank">http://www.youtube.com/watch?v=x28sPqh8_Wg</a>

http://www.youtube.com/watch?v=x28sPqh8_Wg




<a href="http://www.youtube.com/watch?v=R_mUHETKFC8" target="_blank">http://www.youtube.com/watch?v=R_mUHETKFC8</a>

http://www.youtube.com/watch?v=R_mUHETKFC8




<a href="http://www.youtube.com/watch?v=tuDfRzY2Vqw" target="_blank">http://www.youtube.com/watch?v=tuDfRzY2Vqw</a>

http://www.youtube.com/watch?v=tuDfRzY2Vqw

1059
Basketball / Re: women dunkers girl dunkers female dunkers jumpers
« on: March 15, 2011, 05:06:21 pm »
<a href="http://www.youtube.com/watch?v=BAJ0q4F3JjQ" target="_blank">http://www.youtube.com/watch?v=BAJ0q4F3JjQ</a>

http://www.youtube.com/watch?v=BAJ0q4F3JjQ

1060
Program Review / Re: Body Weight Programs
« on: March 12, 2011, 10:27:57 pm »
Quote from: $ick3nin.vend3tta on March 12, 2011, 01:56:18 pm
When it comes to specific bodyweight jumps, apart from:

Leap Ups
Step Ups
Thrust Ups
Burnouts
Squat Hops


What other types of bodyweight jumps are people doing/recommending?.




bounding, single leg pogo hops,  depth drops, depth jumps.  Single leg pogos in place for max height in sets of 10 or so are highly underrated imo, they are especially good for 2 leg "squat jumpers" who have to slow down their running jumps due to the depth they need in their loading phase.

1061
Pics, Videos, & Links / Re: beast
« on: March 12, 2011, 10:16:08 pm »
<a href="http://www.youtube.com/watch?v=_KBb7ZxSi3k" target="_blank">http://www.youtube.com/watch?v=_KBb7ZxSi3k</a>

Hicksons pulls are insanely explosive. Good work man.

1062
Nutrition & Supplementation / Re: BCAA?
« on: March 12, 2011, 06:36:10 pm »
Quote from: Raptor on March 12, 2011, 06:06:56 pm
And you really believe there's such a thing as "neutral" in this business. It's hard to believe, for me, that a "neutral" company isn't backed up by another company that wants to throw dirt, undercover, onto the other companies.

well, it was not a supplement manufacturing company, it was a company paid to test others products and report to them the findings.  The problem with that is many of the supplement companies who had their products tested but didnt get the legitimacy turnout they hoped own the test results so they dont have to allow them to report them.   

this is not the same site but one that is along the same lines, same issues though, if a supplement shows to not contain what it says, the product manufacturer owns the rights to the report and can have it taken down from the site. 

http://www.consumerlab.com/

Quote
S&C and especially nutrition is a dirty business.

 People believing scam artists posing as coaches and trainers is the real issue, and this is a much bigger problem online than it is in the real world.  If someone is successful and makes a living based upon their success from actually getting people results,  and has people paying them for legit results, and their success depends on RESULTS, its much harder to fabricate who you are and what you know.  Online there are tons of "experts" who havent trained 2 people in their entire life, havent trained themselves for any substantial amount of time, but are "experts" or "top ball handling coaches in the world" etc.

  People being dumb is the main issue, if people are ignorant on any issue there will always be a wide open door for scammers, look at what people have done with religious scams, get rich quick scams, etc.  In the end its the individuals choice who they listen to, the scammers will always be around but they wouldnt be able to continue if people would use their heads a little bit. 

1063
Nutrition & Supplementation / Re: BCAA?
« on: March 12, 2011, 05:55:32 pm »
Quote from: Raptor on March 12, 2011, 05:46:20 pm
Does the manufacturer of the protein powder really matter?


Well there are different content qualities at times and also taste differences, but in most cases I would say no.  there used to be a website up from a neutral party that tested the actual content of different supplements and companies and reported the testing results on the site, I may see if I can find it.  Last I remember Beverly was at the top of line in quality content on most of their products, but the 2nd and 3rd werent very far behind.

1064
Nutrition & Supplementation / Re: BCAA?
« on: March 12, 2011, 05:32:37 pm »
Quote from: Raptor on March 12, 2011, 04:43:19 pm
So what's up with BCAA after all? I mean, if I take BCAA "pills", is that any good or bad?


  Its fine but getting them via whey protein is probably a better idea than the capsules.  If you look at the amino content of most the pills you would have to take a massive amount to equal the content in a typical 2 scoops of whey protein shake.  Most people dont get anywhere close to the protein content they need for growth in their normal diet without supplementation, whey is going to be the most logical solution and is more of a staple than a supplement for athletes imo.

1065
Pics, Videos, & Links / Re: beast
« on: March 12, 2011, 04:26:36 am »
Quote from: pjtvs on March 12, 2011, 04:17:04 am
Quote from: LanceSTS on March 11, 2011, 09:14:27 pm
Quote from: Raptor on March 11, 2011, 08:52:41 pm
Quote from: LanceSTS on March 11, 2011, 08:46:40 pm
Quote from: Raptor on March 11, 2011, 07:51:30 pm
Why do all people seem to bench press with suicide grip nowadays?

Not all people do but some really good lifters do, its easier on the shoulder joint and easier on the connective tissue in people who have pec tear issues for some.  There is nothing wrong with using a false grip IF you know what youre doing.

Yeah but I have a feeling a lot of people use the suicide grip because they think that's the WAY you're supposed to bench press, that's the problem.

It's interesting because, according to Pavel Tsatsouline, the most powerful "arm extension" when pushing something has it's point in the base of the thumb (several inches lower, on the bottom of the palm) area. So it would make sense for the bar to sit there if you're to apply maximum power to it. But, you know, better safe than bench press.

Yea beginners shouldnt begin with a false grip and people using a full grip need to learn to let the bar sit in the bottom of the palm.  But a false grip has its benefits if you know how to use it, especially for people who have shoulder/pec injuries or issues.

good video on it

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

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

I dont't understand how from anatomical point of view a simple movement of the thumb can have an impact on the shoulder? The muscles that moved the thumb have origins no higher then the elbow

Its not the movement of the thumb itself that shifts the tension, its the elbow/shoulder position it enables and the difference in tricep vs pectoral involvement from the false grip.

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