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LanceSTS's Performance Blog / Re: STS TV
« on: December 13, 2010, 10:19:34 am »
Power Rowing/Pull Potentiation
<a href="http://www.youtube.com/watch?v=FlCl7ELb2Lk" target="_blank">http://www.youtube.com/watch?v=FlCl7ELb2Lk</a>
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1247
Pics, Videos, & Links / Re: GREAT SQUATTTING THREAD
« on: December 12, 2010, 11:58:04 pm »1248
Pics, Videos, & Links / Re: GREAT SQUATTTING THREAD
« on: December 12, 2010, 11:49:23 pm »1249
Pics, Videos, & Links / Re: GREAT SQUATTTING THREAD
« on: December 12, 2010, 11:44:39 pm »1250
Basketball / Re: Basketball fights, bad fouls, hard shit, dirty shit, etc..
« on: December 12, 2010, 09:33:08 pm »
Cowardly, but it can fit in here.
<a href="http://www.youtube.com/watch?v=nxNNV6Jl2DQ" target="_blank">http://www.youtube.com/watch?v=nxNNV6Jl2DQ</a>
http://www.youtube.com/watch?v=nxNNV6Jl2DQ
http://www.youtube.com/watch?v=nxNNV6Jl2DQ
1251
LanceSTS's Performance Blog / Re: Effective and Time Effecient Upper body *(and lower) Training for Athletes
« on: December 08, 2010, 10:12:27 pm »THANKS!!! LANCE YOUR A GENIUS
Lol, thanks bmully.
1252
LanceSTS's Performance Blog / Re: Accomodating Resistance for Vertical Jump and Speed Training
« on: December 08, 2010, 10:11:14 pm »I am going to buy some sort of chain/band for christmas. I thought about doing chains, I won't have to anchor them(migh be a problem for me) and hopefully cheaper(don't know)
any advice? chains or band? what size band? where should I buy?
chains are a whole lot more expensive than bands, there are easy ways to anchor the bands around the bench and onto the dumbells/plates since you dont have a rack. Westside barbell.com is where I get my bands. If you are getting bands make sure you get mini bands or monster minis, you dont need anything above that right now.
1253
Introduce Yourself / Re: hi
« on: December 05, 2010, 06:26:02 pm »
Hey Flip, great to see you on here man! Sounds like youre all healed up now so good to hear that, lookin forward to seeing your progress bud!
1254
Strength, Power, Reactivity, & Speed Discussion / Re: Power pull vs power clean
« on: December 04, 2010, 01:12:40 pm »
It doesnt look like the study took into account the shock benefits provided by strong eccentric overload during the catch phase of the clean, not provided by the jump shrug either. Jumping a weight to a certain height, then pulling the body under it at very high speeds, is a big eccentric overload at those joint angles similar to jumping. You dont get this with jump shrugs.
Also, of course you can create higher numbers with the jump shrug on the concentric than you can on a light clean, you have to gauge the amount of power you put into the bar on the clean or the bar comes up too high to catch properly. It would be interesting if they tried the same power output experiment on the concentric portion of a power snatch vs a jump shrug as well.
Also, of course you can create higher numbers with the jump shrug on the concentric than you can on a light clean, you have to gauge the amount of power you put into the bar on the clean or the bar comes up too high to catch properly. It would be interesting if they tried the same power output experiment on the concentric portion of a power snatch vs a jump shrug as well.
1255
Strength, Power, Reactivity, & Speed Discussion / Re: Is this amount of forward lean at the waist healthy?
« on: December 03, 2010, 05:16:28 pm »
Great man, I seriously have been hoping you can get around that shoulder/wrist issue somehow because you have a good fit now with your squatting if it werent for that one issue. Yea, that focus is hard to maintain sometimes, everybody does that from time to time, higher rep sets are especially hard to focus fully on throughout. gotta do it though 
1256
Strength, Power, Reactivity, & Speed Discussion / Re: Is this amount of forward lean at the waist healthy?
« on: December 03, 2010, 04:50:51 pm »
If youre feeling low back pain after squatting its likely youre not "tight" enough, regardless of the forward lean that will bother your low back. If you have access to some lifting shoes those would be a good investment, if not some 2&1/2 lb plates under the heels can help, but I would only do this with the lower bar position, with your knee history it may bother you with a higher bar position. Spread the chest HARD, push the knees out, that should help you keep the tightness throughout the lift.
1257
Strength, Power, Reactivity, & Speed Discussion / Re: Is this amount of forward lean at the waist healthy?
« on: December 03, 2010, 04:29:20 pm »
The kid in the video is just learning and in an exaggerated position at the bottom, long torso and short legs- you can stay very upright and get deep, short torso and long legs- youre going to have to create some forward lean to get to the same depth. Trying to stay perfectly straight up and down and go deep for someone with a short torso/long leg body type is going to be murder on the knees.
You didnt look too far forward on your latest squats at all, it looked alot better than the previous high bar ones you posted, that squat is going to suit your body type much better and allow you to go deeper without killing your knees.
You didnt look too far forward on your latest squats at all, it looked alot better than the previous high bar ones you posted, that squat is going to suit your body type much better and allow you to go deeper without killing your knees.
1258
Strength, Power, Reactivity, & Speed Discussion / Re: The LEVEL-7 ideas thread
« on: December 02, 2010, 04:12:05 am »
The Extreme eccentric car push. Athlete drives up a to the top of a steep hill, puts car in neutral, backs down the hill while resisting the overload provided by the several thousand pounds of automobile resistance. If at any time the athlete fails the car will steamroll him with ease, providing solid motivation to maintain proper form.
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Introduce Yourself / Re: Hey guys, Hi Lance.
« on: December 01, 2010, 10:13:19 pm »
Hey man, wecome to the forum! 
1260
LanceSTS's Performance Blog / Re: Wasted Sets, Wasted Reps, Wasted Time
« on: December 01, 2010, 10:28:32 am »Lance - its Steve (szb) from vertfreak101 - finally registered.
I love this post - you guys have taught me something and I see the benefits even as an 'older' athlete with no competitions left.
Zach has been in two days of tryouts, they face cuts tomorrow and Friday - I keep walking around saying (to myself and my wife) Zach made the freshman basketball team (you know positive reflection). We shall see - he is doing well and #1 he is trying hard. I'll update you this weekend. We'll celebrate either way and keep training. I'm very proud of him - he has at least 10 friends that love basketball but didn't want to tryout due to the fear of failure - his ego doesn't get in the way and he knows to NOT try is the failure.
Relative to your post - I have a few sayings on the wall in the gargae next to our alternate workout spot - One is a Calvin Coolidge quote regarding "Persistence" (http://www.quotationspage.com/quotes/Calvin_Coolidge/) and the other is - EVERY REP, EVERY SET, EVERY WORKOUT - or Why are we here?
I incorporated the every rep rule from VF - almost every rep is an explosion.
We made it to Defranco's GYM in NJ and met about 8 NFL prospects - Zach and I loved watching those guys train and felt great about our approach, they just moved more weight.
Thanks for all the help and info.,
steve
Awesome Steve, very glad to hear that! You guys put in some great work this offseason so I am not surprised at all that he mad it but very happy for you and him. Love the quotes on your wall, great stuff! you guys keep up the great work and always glad to help anyway I can, keep me posted!