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Progress Journals & Experimental Routines / Re: ADARQ's journal
« on: September 24, 2012, 09:57:57 am »wat? quad nation for life.
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GLUTE NATION BABY!
I really wonder how well you'd jump/move/run if you'd really focus on getting your glutes to fire properly after being so heavily quad dominant all these years...
I've always wondered when you were squatting very heavy and very quad dominant where you'd been back then if you'd have matching glutes and possibly hamstrings (since the hamstrings are the quads antagonists so if they're weak they tend to inhibit quad max power anyway).
i trained my glutes pretty hard man..
my hamstrings were strong enough to prevent hyper-extension of the knee.. that will happen with pretty much anyone who 'jumps alot'.
to counter your statement, it has been shown that stronger quads in relation to hamstrings has resulted in improvements in vertical jump.. purposefully toying with the ratio can be dangerous for sure, but as long as the hamstrings can protect the knee dynamically, everything is fine imo.
this taken from wikipedia lol:
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Sometimes, for example, a football running back can experience a "misfiring" of motor units and end up simultaneously contracting the quads and hamstrings during a hard sprint. If these muscles, which act opposite to each other are fired at the same time, at a high intensity, a tear can result. The stronger muscle, usually the quadriceps in this case, overpowers the hamstrings. This sometimes results in a common injury known as a pulled hamstring.
you just have to think of this logically.. glutes are the primary hip extensor in a vertical jump right? and quads the primary knee extensors? the majority of the 'sum of forces' comes from hip extension (glutes), knee extension (quads), and plantar flexors (calves).. hamstrings of course contribute a little to hip extension, but their primary role in a VJ is dynamic stabilization of the knee.. if your hamstrings are "overactive", one could say that they would reduce the force produced by the quads instead of facilitate it.
so there's two schools of thought here....
don't forget that when i was at my peak of jumping, my quads were 'massive' (relative to my body) and i was performing TONS of glute work in the form of glute bridges/prone glute/etc, as well as dunking/jumping pretty much every day.... so i definitely paid alot of attention to my glutes
my hamstrings were "weak as dogshit".
sure we could say 'what if' all day long.. who knows how i would perform with insane hamstrings.. i just know from experience, personal & coaching, that many of the best jumpers i've dealt with have pretty weak hamstrings naturally, by our standards.
