Adarq.org

amen to this post. Its exactly what i needed. Thx lance

You bet man, glad it helped~!@

Quote from: Rix on November 29, 2010, 06:16:13 pm

Would doing plyos help his vert?
I saw the difference between his running and standing VJ as sign of some decent reactive ability, so I didn't know how he would be able to improve his reactive ability. I guess I was way off, so he would see best gains with explosive lifts and maybe plyos?

if you don't perform athletic movements (reactive, explosive, plyo etc), then your ability to perform those movements will diminish even if your "lifts" are going up.. Everything is a skill, so, not improving your body's ability to absorb/produce force rapidly is lost with detraining of explosive/reactive movements. There is no reason to periodize explosive/reactive movements, they should ALWAYS be included in an athlete's training program, it's just the volume/intensity that changes based on the type of workout or block you are in.. so ya, if someone is performing ONLY heavy lifting yet is somehow (wtf) doing all of that for athletic performance improvement, they will lose the ability to absorb/produce force fast, it's just how the body adapts..

whatever the stimulus, or lack thereof, the body will adapt accordingly..

pc

God I love that post, this is one of the biggest issues holding people back right now and that hit the nail right on the head!

  Very nice thread, improvements in the hang snatch have always correlated really well for us with both running and standing jumps.  Some really good ideas and info in here, thanks for posting it Kellyb.

Nice bro! congrats on pr, keep em coming!@!

 RDL/Standing hip ext

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

  Raptor, for the half and quarter squats I like to use a higher bar position too, more of a mid bar position similar to what Adarq uses, it supports the heavy loads really well without discomfort and still allows an erect torso position.  The combination of the low bar full squats and the high/mid bar partials has worked very well for us, before the low bar full squats there were alot more knee issues.  The extra hamstring work has helped tremendously in balancing out the extra quad work from the partials and combining the two has been awesome. 

  As far as cardio you could do a number of things, I would pick exercises and movements that aid in your sport goal.  Kettlebell swings and snatches are top notch, you can set a block of say 10 min aside and gradually increase volume as you adapt in the same time period.  For single leg jumpers, one leg line hops, low hurdle hops, single leg jump rope skips, and ankling are extremely beneficial.  Your getting some specific work capacity work for your more intensive jump training later on and will notice alot less aches and pains when you transfer the training focus. 

  You are right about the diet, if you eat a high enough protein content, keep the fat intake high enough to support the hormonal and other needs, you can build muscle while losing fat, the kicker is the carbs.  From what you said you are  doing it sounds very good, I have also noticed jumping pr's from you lately, hmmmm......  I wouldnt go away from something that is working very well for you to try something based around someone elses theories.  You can absolutely add weight to the bar and get stronger as well while maintaining a high protein/mod fat/ and low/timed carb intake.  Most of the time the athletes who go on a "bulk" in my experience actually end up with inferior results than the athletes who keep their protein intake very high and monitor the carb intake carefully.  You only have so much room for food that you can actually use, putting alot of trash in your gas tank fills the gas intake up but how much of it was actually gas?  You will be amazed at what the body can do when its given the right fuel, just as amazing at what happens when given the wrong fuel. There was a quote in the post adarq put up the other day that said "calories arent anabolic, foods are", I love that quote and believe its dead on.

 I think the gain strength at all costs approach at eating is a very bad move for you Raptor.  First, you are a primarily a single leg jumper and I would NEVER EVER NEVER EVER advise that to anyone with the primary goal of increasing their slj ability.  Second, I have read every journal entry you have ever posted, seen all of your posts and how youve responded/not responded to different means, and have as good of an understanding of who you are as an athlete as can be attained over the internet.  I 100% believe that if you take that approach you will a) feel worse than you currently do, which will become more demovtivational and lead to other issues, b) put yourself in a position where losing weight will be a very hard and demanding task, likely losing all gains made during that "bulking" period in your quest to get the weight off later, in turn creating a viscious wheel spinning cycle, and c) run into joint and health issues that make you lethargic and have more nagging pain issues than you currently do.

  There is absolutely no reason in the world you cant eat a solid "athletic" diet, high protein, mod to high fat, and lower, timed carbs, and gain a tremendous amount of strength while actually becoming even leaner and more athletic along the way. Shifting all the way to a gain weight regardless of the fat accumulated approach is not conducive one bit to your goals in the long run.  You could very easily go into gpp mode during this time, gain a massive amount of strength and power, and still be very athletic and explosive when you get ready to shift into a more spp mode later on.  The diet is really very simple, if you want to build more muscle tissue, up the protein and fat intake to a point that makes that possible, the high protein approach will be your best friend as an athlete, eating a bunch of empty calories will be your worst enemy.