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Strength, Power, Reactivity, & Speed Discussion / Re: BOX JUMPS ARE STUPID - STOP BRAGGING AND DO A REAL VERT, BITCHES
« on: November 21, 2010, 08:13:15 pm »http://www.youtube.com/watch?v=VwHUzEeqFdg
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http://www.youtube.com/watch?v=VwHUzEeqFdg
1292
Introduce Yourself / Re: One more inch
« on: November 21, 2010, 06:52:11 pm »Thanks for the comments guys. The caffeine sounds like a good idea. I do drink some green tea already but that's most to help promote leanness.
As far as the sprints are concerned, I was using that from the vertfreak template. I talked to Adam Linkenauger about that and he seemed to think it is fine. However, since Lance is more helpful, I am going with his modified program starting Monday which will include no sprints. He put the modified program in the journal section.
Yea, sprints should be part of the dynamic warm up, the last thing you do before workout, something like 6 sets of 10 yd sprints/starts for now. If you need help making the warm up let me know in the journal.
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LanceSTS's Performance Blog / Re: Wasted Sets, Wasted Reps, Wasted Time
« on: November 21, 2010, 01:04:22 pm »Couldn't agree more about the importance of connecting what youre doing in training with competition, I always cue athletes (once they have a solid base form down on the exercise) to visualize a specific moment in competition when performing said exercise and have always seen a big jump in intensity. For example, working with high jumpers and long jumpers, every time they come up from a squat or squat variation, jump on an olympic variation, bound, etc. I have them visualize toe off on the board, you get a much more aggressive lift or jumping exercise this way as well as practice in turning on more motor units for their event. For football players it may be visualizing smashing a running back coming through the line during a squat or clean, for basketball players it may be hitting their head on the rim during a jump snatch, the combinations are endless.
I recently posted exactly what you are saying about believing 100% in what it is that you are doing, that is a HUGE factor in the success of any program, there are plenty of cases of athletes using a sub optimal program ending up with better results than an athlete using a better program because he believed fully in what it was he was doing. If someone is always second guessing what it is they are doing and thinking they might need to be doing something else it will definitely hold them back mentally as well as physically, they will not put a true 100% effort into their training.
Great post btw, visualization during training and that mind to muscle connection is one of the most important factors in sport yet usually one of the most neglected.
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LanceSTS's Performance Blog / Re: STS TV
« on: November 21, 2010, 04:53:09 am »
Pulling Squat (hamstring squat)
<a href="http://www.youtube.com/watch?v=WLIiY1TpP5s" target="_blank">http://www.youtube.com/watch?v=WLIiY1TpP5s</a>
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LanceSTS's Performance Blog / Re: STS TV
« on: November 21, 2010, 04:51:57 am »
Shoulder dynamic warm up
<a href="http://www.youtube.com/watch?v=XU3bmkc_tx8" target="_blank">http://www.youtube.com/watch?v=XU3bmkc_tx8</a>
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LanceSTS's Performance Blog / Re: STS TV
« on: November 21, 2010, 04:50:55 am »
Reactive Lunge Progression #3
<a href="http://www.youtube.com/watch?v=8yOM6ORTyWY" target="_blank">http://www.youtube.com/watch?v=8yOM6ORTyWY</a>
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LanceSTS's Performance Blog / Re: STS TV
« on: November 21, 2010, 04:49:07 am »
Altitude Landings
<a href="http://www.youtube.com/watch?v=fbqgv6d0IVg" target="_blank">http://www.youtube.com/watch?v=fbqgv6d0IVg</a>
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LanceSTS's Performance Blog / Re: STS TV
« on: November 21, 2010, 04:47:18 am »
Single leg bounding
<a href="http://www.youtube.com/watch?v=nW_gtxo3DEQ" target="_blank">http://www.youtube.com/watch?v=nW_gtxo3DEQ</a>
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LanceSTS's Performance Blog / Re: STS TV
« on: November 21, 2010, 04:45:11 am »
Sprinters Bridge
<a href="http://www.youtube.com/watch?v=eAaBXq90AAM" target="_blank">http://www.youtube.com/watch?v=eAaBXq90AAM</a>
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LanceSTS's Performance Blog / Re: STS TV
« on: November 21, 2010, 04:44:06 am »
Explosive/Reactive Calf Raise
<a href="http://www.youtube.com/watch?v=QLN3T43YlNg" target="_blank">http://www.youtube.com/watch?v=QLN3T43YlNg</a>
1301
LanceSTS's Performance Blog / Re: STS TV
« on: November 21, 2010, 04:42:26 am »
High Box Squat
<a href="http://www.youtube.com/watch?v=nEoJnhEqu_o" target="_blank">http://www.youtube.com/watch?v=nEoJnhEqu_o</a>
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LanceSTS's Performance Blog / Re: STS TV
« on: November 21, 2010, 04:40:58 am »
Single Leg Box Squat
<a href="http://www.youtube.com/watch?v=XEGwhk-dZsc" target="_blank">http://www.youtube.com/watch?v=XEGwhk-dZsc</a>
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LanceSTS's Performance Blog / Re: STS TV
« on: November 21, 2010, 04:40:16 am »
Single Leg Hang Clean
<a href="http://www.youtube.com/watch?v=IhYq20EgqW4" target="_blank">http://www.youtube.com/watch?v=IhYq20EgqW4</a>
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LanceSTS's Performance Blog / Re: STS TV
« on: November 21, 2010, 04:38:27 am »
1-2 Jump Squats
<a href="http://www.youtube.com/watch?v=dPkDvr-kXjU" target="_blank">http://www.youtube.com/watch?v=dPkDvr-kXjU</a>
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LanceSTS's Performance Blog / Re: STS TV
« on: November 21, 2010, 04:37:22 am »
Push Press and Push Jerk
<a href="http://www.youtube.com/watch?v=J-xgHIEJBJ4" target="_blank">http://www.youtube.com/watch?v=J-xgHIEJBJ4</a>