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Messages - hennas87

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16
ADARQ & LanceSTS - Q&A / Re: importance of ankle flexibility
« on: April 26, 2013, 05:29:51 pm »
thanks, lance.

kinda confused by what I found online though. I may not have gone in depth enough but I had trouble finding anyone talk about plantar flexion. on wikipedia it says:

 "The range of motion for plantar flexion is usually indicated in the literature as 30° to 40°, but sometimes also 50°"

I'm finding it hard to test myself on what mine is but from the best i can see I'd say I maybe get around 45 degrees.

The reason I ask this really is because I saw this video posted by joel smith which shows gerald green jumping and he gets really good downward flexion and comparing it with a video of my own jumping he definitely gets a fair bit more than me.

<a href="http://www.youtube.com/watch?v=jaI8DsdGcgA" target="_blank">http://www.youtube.com/watch?v=jaI8DsdGcgA</a>

I've always had no trouble what so ever squatting atg so I'm pretty sure my dorsi flexion is cool.

17
ADARQ & LanceSTS - Q&A / importance of ankle flexibility
« on: April 23, 2013, 02:26:45 pm »
How much of a difference can good ankle flexibility have on vertical jump?

I have really good flexibility when it comes to dorsiflexion but my plantarflexion is a bit crap tbh, I can't even get close to pointing my toes.

I've tried sitting on my feet to try and develop the flexibility but it's not doing a great deal. any particularly good ways to do it? is it worth my time?

18
Injury, Prehab, & Rehab talk for the brittlebros / calluses on soles of feet = ticking time bomb
« on: April 19, 2013, 05:48:55 pm »
this isn't really a proper injury but can cause a big inconvenience if it happens.

http://www.wikihow.com/images/f/f2/Feet-2122.jpg this isn't me but it has happened before due to fast changes of direction whilst in bare feet. It really sucks because it makes walking really uncomfortable and playing basketball is out of the question.

this nearly happened to me again earlier (wearing shoes playing bball). other than shoes are are really snug fitting is there anything you can do about this? I did think about possibly filing down the callused area but I'm worried that this might just make my foot more vulnerable instead of helping.

I've never had a problem with cutting off the calluses on my hands from lifting but i think that's slightly different.

kind of an odd thread but i think a genuine concern. any suggestions would be cool.

19
Injury, Prehab, & Rehab talk for the brittlebros / Re: Chondromalacia patella strength losses
« on: March 11, 2013, 07:47:53 am »
Update:

it appears my gluteus medius is weak and my I.t band is rather tight which seems to be forcing my knee cap to not track properly and thus grind.

I've been told to continue doing i t band foam rolling (as I was already doing that and it made it feel a little better) and have been given an exercise to strengthen the glute med where I lie on my side and raise one leg like what this guy says http://www.youtube.com/watch?v=K7y_TnADXS4

I did step ups at the gym also. Anyone know of any good exercises to strengthen glute med that are easy to isolate the muscle?

20
Injury, Prehab, & Rehab talk for the brittlebros / Re: Chondromalacia patella strength losses
« on: February 05, 2013, 01:13:44 am »
I see your point there guys.
The reason I was told it was okay for me to play is because I told the doctor when I warm up properly it doesn't hurt when I play basketball. that being said i suppose despite the fact it doesn't hurt it still may be hindering recovery..

I'm going to be referred to a physio therapist soon, I'll have to wait and see what they say.

I also think squats are awesome and they should  make knees stronger but perhaps I've been slacking on form here and there. just seems a little suspicious that the pain only started coming along when I started squatting twice a week with max effort.


21
Injury, Prehab, & Rehab talk for the brittlebros / Re: Chondromalacia patella strength losses
« on: January 27, 2013, 06:06:36 pm »
okay  :)

anyone else, I'm open to all suggestions

22
Injury, Prehab, & Rehab talk for the brittlebros / Chondromalacia patella strength losses
« on: January 23, 2013, 07:10:31 pm »
hey guys,

I've been diagnosed with chondromalacia patella and have been told that I can't squat for a while although it seems I can still jump/play basketball so long as I warm up a lot beforehand.

problem is that squat gains don't come that easily for me and I'm worried that I'm going to lose what I have gained.

any recommendations on exercises I can do to maintain at least some of my strength for the squat. I can do deadlifts okay. I guess I just need exercises where I don't have to bend my knees a lot. kind of a tall order really and could be asking a pointless question.

I'm hoping my knee will recover relatively soon and I can get back into it although I will have to think more about why this might have happened and what I can do to prevent it happening again. I think it's probably because I was doing high intensity max effort squats twice a week.

anyway, thoughts anyone?

peace

23
ADARQ & LanceSTS - Q&A / Re: strength plateau/ pre exhaustive training?
« on: November 12, 2012, 02:56:58 pm »
cool  :) I'll give that a go and see how it turns out.

Thanks for the response

I may revive this post in future

24
ADARQ & LanceSTS - Q&A / Re: strength plateau/ pre exhaustive training?
« on: November 12, 2012, 06:26:54 am »
It has worked for me in the past. You could be right though, it's not doing it for me anymore so might need to do it more frequently, just thought that the other leg work would assist without fatiguing me too much.

we shall wait and see what's up with the experts although looks like they've perhaps not been on here in a little while.

25
ADARQ & LanceSTS - Q&A / strength plateau/ pre exhaustive training?
« on: November 11, 2012, 06:41:10 pm »
hey guys. I've come in search of some suggestions.

I'm weighing in at about 82kg (180lbs) between 10-12% bf and my 1rm atg squat on a good day is 150kg (330lbs) although have only got that lift a few times and am struggling to get any stronger.

my training has probably gotten a bit stale as I do the same sort of thing every week which is:

monday: squats as heavy as I can for 3x5 which is about 125kg (275lbs), If I put any more weight on I just can't get the reps out at least not for all the sets, After that I'll do 2x8 with about 100-110 kg (220 - 242)

tuesday: sprints, box jumps (1 leg then 2 legs), depth jumps/drops. If I get the time I'll do some pull ups later on 3x12 and some dips.

wed:off

thurs: RDL 3x8, walking dumbbell lunges 3x12 steps, jump snatch/clean + press depending on what I feel like.  With walking lunges I'm using up to 50kg in each hand, is this an exercise you don't need to use a lot of weight with? I guess I'm just trying to get stronger by lifting things as heavy as possible which makes sense to me but might not be totally right.

friday: plyos similar to tuesday and maybe press ups and some back work

weekend off


I have randomly thrown in some low rep deadlifts here and there but nothing frequent.

Some people have mentioned pre exhaustive training as a means to gain strength, would that be a good thing to use for squats and how would I go about it? do you have any other suggestions on that?

 This is all to help my vertical jump which is also rather stale. My standing vertical is about 29 inches and although I don't have a good way of accurately measuring it my running vertical is only a few inches higher.


hope you guys can help or simply point me to a training routine which you think would suit considering I want to increase strength and explosiveness.

cheers

Henry



26
Nutrition & Supplementation / Re: DOPE recipes!
« on: October 18, 2012, 07:11:56 am »
not only did I watch that as a kid but also played the game on the amiga. excellent show.

as recipes go what I eat a lot of is chicken fajitas with brown tortillas, seems to go down pretty well if I'm attempting to lean up a bit without going too mad.

27
Article & Video Discussion / Re: Squat depth
« on: October 17, 2012, 05:37:27 pm »
ATG squat is most comfortable for me and I almost exclusively feel it in my quads, kinda weird. have seen more results with deep squats though (maybe because if i go all the way down I can't cheat and have a short range of motion like i sometimes do with half squats when lifting heavy)

28
ADARQ & LanceSTS - Q&A / Re: Knees acting up after changing squat style
« on: January 30, 2012, 02:24:14 pm »
I used to have a problem with my left knee when I did this and did squats to around parallel.


I don't know if it's just me but I have no problems at all when I have my feet pointing forwards at shoulder width and then squat all the way down. So now I mainly do that but occasionally throw in some half squats to be more specific to vertical jump. I am careful how much I do the half squats though because if you go above your means it can really screw your knees (possibly why I had problems because I was constantly trying to push my maxes too soon)

29
Article & Video Discussion / Re: Joel Smith's one-leg jump peak program
« on: July 07, 2011, 01:20:46 pm »
I'm quite interested in this program. A while back when I rested for a week I noticed that I could jump higher in the middle of the week and that leads me to believe this program may work well for me.

I'm assuming it wouldn't be a problem if I do some upper body exercises on plyo days e.g. pull ups, bench/press ups, bent over rows, military press etc...
 It wouldn't have a detrimental effect to this program would it? (I wouldn't be training like a bodybuilder and doing loads of slow reps, I try and make them as powerful as I can)

30
Article & Video Discussion / Weight loss for people with excuses and without common sense
« on: July 01, 2011, 10:20:12 am »
http://www.yourefatbecauseyourestupid.com/LosingWeight.htm


I love the rant, it reminds me of the man show's "stop eating so much" diet

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