Adarq.org

 IMO it would depend alot on the intensity and contents of the workout, if you stimulated enough growth then that should work out as you planned it. The low intensity, not too taxing, cardio session is always a good idea, it will not only burn SOME bodyfat, it will also aid in your overall gpp and help you recover between sets and during your workout.  This overtime correlates to more reps, more weight, less recovery time needed, etc., all very big factors in accomplishing your goal of building muscle tissue.  I know alot of people have different opinions on this(especially after that retarded article) but I 100% believe the main factor in whether or not you will be able to lose fat and add muscle simultaneously on a caloric surplus is where you are getting  the calories from. 

  There are alot of bodyweight exercises and jumping drills/sprint work that you can do with limited access to equipment.  Your diet is going to play the biggest role in how much weight you gain along with you still growing at your current age.  Make sure you get plenty of good, healthy foods that are high in protein, good fats, and complex carbohydrates.  Avoid junk foods as much as possible, save room for the things that can actually help you improve.

 With the pull up bar you should definitely take advantage of that, get GOOD at pull ups, it will help you in any sport you decide to play!  Some other good bodyweight exercises are push ups, incline push ups, planks, walking lunges, lunges, reverse lunges, bulgarian splint squats, plank variations, sprints, jumps of all types, and line hops/rfi drills.  

  To make this into a workout template you can start with a dynamic warm up, do a few sets of line hops, do a few sets of short sprints and jumps (standing jumps, running jumps, broad jumps, low intensity bounding variations).  Then pick one upper body PUSHING movement (push up of some type or dip) do 3-4 sets, one upper body PULLING movement (pull up or chin up) do 3-4 sets, and one or two lower body movements and do 3-4 sets, and one plank variation (all fours, one arm one leg, etc.)and do 2-3 sets.  Make sure to take a day off in between strength training sessions and always warm up thoroughly.  You can do alot right now with what you have access to that will help prepare you for more intesive exercises and drills later on.  

Quote from: Raptor on November 22, 2010, 10:47:09 am

Well there's nothing to appreciate, really, I was just speaking my mind like I always do. If you were to suck in my mind, then I would've said that... But since you don't, then it's great. There are so few good people to talk about training you can just count them in single digits. You're one of them, although maybe your biggest flaw is you take things personally too quick, just as an observation

It's great not to be politically correct these days

haha agreed with everything

awesome, couldnt have slept tonight without knowing that.

Adarqui AND LANCE answering on the same site? EPIC!!!!111 w00t All love for y'all ! I owe dunking to Raptor, but the latest improvements came after listening to you two. It's really great that you(Lance) have your own performance section, props!

Thanks man, very glad to be here!

 Lol @ this being the first thread in  q and a!@!

 IN MY OPIONION, he loves box squats because a). He helped popularize the exercise, and b). they carryover very well to the canvas suited squat that he and his lifters use in competition.   A canvas suit "catches" the lifter on the decent, much like a box, the ipf poly suits "rebound" and stretch, hence the unpopularity of box squatting among those lifters.  

  I asked him if he were training an athlete who was a basketball player, and their main goal was to increase vertical jumping, what squatting means would he use.  He said he would use a high box squat, with the box set at a little above a half squat, narrow stance, similar to the jumping position.  This led me to ask him if he felt the stretch reflex was being detrained in a way from doing so.  He responded that he had done extensive testing, and the stretch reflex could be maintained for several seconds in experienced lifters.  The problem with this is the stretch reflex starts to dissapate immediately when the lifter hits the box, the longer the pause the greater the dissipation.  

I like box squats COMBINED with free squats in a lot of cases, the box squat aids tremedously in different circumstances like teaching the squat, coming out of a dead start like a sprinter coming out of the blocks, and allowing a greater load when put in a higher position in the range of motion with a concrete indicator of depth.  In squatting for jumping improvement, IN MY OPINION, the amortization phase, the point in the movement where the bar goes from downward motion to upward, is the single most important part of the lift.  I have seen and strongly believe that the athletes who can turn the lift around the fastest will always have the best carryover to jumping.  It is more about how quickly you can get to top speed at that particular point in the lift, than the overall speed attained during the movement.  

So was Louie receptive to your ideas?  I am sure there are few in the United States that are stronger than those WSB guys on the three major lifts, but as far as VJ goes, I mean they are too massive to even move all that weight to be among the best leapers.

  My "ideas" were just valid points that he didnt disagree with, the thing that alot of people misunderstand about Louie is he doesnt care about vertical jump nearly as much as alot of us do, if you gave him a choice of increasing someones svj by 10 inches or increasing their box squat 50lbs, hed take the box squat no question. 

  Alot of those guys have too much bodyfat to optimize jumping, but the main difference is they dont really train for jumping at all, all of the explosive and dynamic exercises are done to improve rfd in the LIFTS, not a vertical jump.  Powerlifting is NOT jump training, just like jump training is not powerlifting.

Hey Lance,

Weren't you talking to Louie Simmons about box jumping and all the guys at WSB who box jump but can't vertical jump?  I remember reading an article you wrote about that but I don't remember all the details... Have you ever met Dave Tate?  He seems like a cool guy...

  Yea, Ive had a few conversations with Louie about jump training and he kept referring to how high different guys could box jump, or with what weight they could jump from a kneeling positon to a stand, what weight dumbells they could hold while jumping on a box, etc.  He really didnt ever test a true vertical jump and I referenced the fact that in college, alot of my teamates that could box jump the best had some of the lowest vertical jumps on the team.   That was really the extent of what I was saying in that post you are talking about, box jumping does not correlate well with vertical jumping at all and it is a horrible way to try and improve it.  

   Never met Dave Tate but there is a picture of him jumping on a box somewhere in this thread.