Adarq.org

my two cents

well it is weight that does not help you towards jumping. So, it's uneeded and weighs you down. that's all i know.

Quote from: Raptor on February 12, 2011, 12:53:19 pm

I'll start soon to implement sprinting and bounding, and I was wondering if you guys have any "sprint program" in mind. By that I mean a progression into sprints and what kind of sprints should be beneficial to a one-leg jumper. I was thinking any distance (30m, 50m, 100m, 200m) up to 400m.

It's probably smart to gradually increase sprint length, say 3x30m + 2x50m the first two weeks, then move on to longer distance stuff. Not sure how to implement 100/200/400m though. I mean, I get out of breath in 50m sprints, nevermind longer distances.

It's also going to be weird since I also want to continue to strength train and do depth jumps, so I need to be really careful in terms of sprint volume.

Well there are a ton of different ways you can set it up, but starting with longer sprints first, then progressing to shorter, higher intensity sprints is one good way to start.  The higher volume/lower intensity sprints at longer distances build the gpp and will allow you to sprint at a higher intensity, for more volume later on, while helping to prevent injury.  Either way progress into it gradually.

 Bounds are the same way, I use a high volume/low intensity beginning phase with single leg jumpers, lots of reps of low intensity single leg jumps (jump rope on on one leg, low hurdles, skipping, low intensity bounds, etc.) then progress into all out bounding once the base has been established.  It works very well this way, you can make sure the bound is perfect at a lower impact, get the movement pattern spot on, then apply it all out intensity and height. 

 However you decide to set it up I would get video of it and make sure the form is spot on before you hammer in the movement pattern at a higher intensity, its much easier to change at the start than to correct after a bad movement pattern has been repeatedly trained, strengthened, and becomes a habit.

So, when the snow melts(2months going on 3!!) I should begin a high volume/low intensity beginning phase to get back into it, right?

so what about 4x400m 80%(probably 62 seconds using my old time of 55seconds) or should i do 600m or something?

I will eventually have to run the 400m so this would come in handy..but my main focus this year is the 100/200 and coach makes me do the 400m.. I found that if my 100 goes up, the 200 and 400 follow it. 

the first meet is the only 55m race(unless I run a good time my coach won't take me to the other meet, which is followed by sectionals)  indoor races: hopefully th 55m, maybe the 4x200m, and for sure the 4x400m(usually get a shitty team; but last year i got a shitty team and we shoulda won our heat)

when i'm writing blogs etc, i'm fine before i eat, but after i eat, i can't write anything down.. i get lazy and tired.

just thought i'd mention it.

well i'm sorry to hear that andrew. I've been told that the blood will rush to your stomach muscles as it is beginning to digest your food. The digestion takes energy and will make you tired aswell.

HUGE THANKS MAN! that was a lengthy reply and required alot of work to do.

^ i maintain a 90lb dip/chin, 35 behind head situp and a 45lb GHR - all moderate to high rep. nothing too exhausting.

so nothing much else? you just maintain that level oh the GHR, Dip, and situp?  So I take it you are just working at vertical jump and squat with nothing else of interest. Do you do smolov?

Quote from: adarqui on February 06, 2011, 11:22:12 pm

Quote from: Dreyth on February 06, 2011, 09:46:46 pm

Oh, btw, i think the low bar squat translates a bit less to the VJ. However, since you can use more weight in the low-bar, it pretty much evens out. IMO you'd probably be at the same spot VJ-wise with either approach...

example:

A - After 3 years, Squat high-bar 405lbs at 200lbs bw and jump 30"
B - After 3 yeras, Squat low-bar 440lbs at 200lbs bw and jump 30"

Choose on preference.

well, i slightly disagree.. depends on how you actually perform the low bar/high bar squat.. if it's low bar PL, then i think it has less transfer regardless.. i feel squatting with more "forward knee shift" transfers better to svj/rvj.

pc

Agree 100%, bar placement does not dictate the many other factors that determine the knee, hip, ankle, angles.  I have had several lifters who are able to stay more upright during a squat with the lower bar placement, actually getting more quad involvement than they do with the higher bar placement that forces them to lean forward more and end up failing at the low back first, rather than the legs.   

 

So everyone's different levers and center of balance almost make this factor impossible to debate about. Or so it seems to me anyway. the knee, hips, ankles, angles movement will be different on different people then. adarq, divide people into two groups, tall and lanky and the short and stout group(I think he does anyway)..but there are probably many more

So what was said before still stands. whatever is comfortable to you is the best. Just gain strenf and you will 

I agree and its what ive been saying all along, no squat is the holy grail, pick a variation and get strong

YES, simplify this shit for the dumb ppl, like me

 1 question I have, What if one is squatting 2.2xBW(my goal) and does AA? will it be helpful then? Does AA mention the strenght base needed before you undertake it? Or, Does AA even mention the lifting part of the equation

Truth =   +   + +   + =  

YOU NEED STRENGTH + PLYO  =