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Messages - Alex V

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16
Article & Video Discussion / Kelly Baggett Interview
« on: September 02, 2009, 05:46:59 pm »
hey guys I just interviewed Kelly Baggett.  It mostly covers his most recent approach to vertical jump training.

You can get to the interview here

http://www.evolutionaryathletics.com/signup.htm

After you confirm your subscription you will receive a link to the interview.

As an aside, I will mainly send site updates which will cover articles, interviews, and pod casts and whenever a new product is added you may receive a notice.

17
Strength, Power, Reactivity, & Speed Discussion / Re: Applying AREG to hypertrophy phase?
« on: August 17, 2009, 04:36:34 pm »
Quote from: DGC13 on August 12, 2009, 02:36:15 pm
Quote from: Alex V on August 10, 2009, 02:36:29 pm

If you are trying to get big for sport and performance then the longer rests will be more applicable because you will be able to maintain a greater force production.  if you want more conditioning do your workout in a circuit fashion or alternating  so it could be:


Alex,

Thanks for your response! That makes sense to use the prime method to increase volume, but wouldnt the long rest periods decrease hormonal effects?

Actually, this is off topic but this lead me to another question...HGH and T are highest with rest periods between 30-60sec. now does this mean 30-60 sec rest between sets for the same muscle group or could this apply to 30-60sec rest between sets for diff muscle groups. in other words, to get a hormonal response, do you have to do 3 sets of squats with 30sec rest between, or can you do a set of squats rest 30sec do a set of bench rest 30sec do a set of pullups rest 30 and come back to squats to get the same hormonal response?

Hopefully this question makes sense LOL
i think it is referring to rest for the same muscle group.  imo it falls into the minutia category.

18
Strength, Power, Reactivity, & Speed Discussion / Re: Applying AREG to hypertrophy phase?
« on: August 17, 2009, 04:35:30 pm »
Quote from: Slowman on August 10, 2009, 04:23:48 pm
6% DO = 2-3 reps?? I dont follow that math at all. One rep is already 9% DO if 11 reps was the initial.



This was taken from DB's AREG article on elitefts.com

i am sure this was a correlation that was drawn between using wt for DO and using reps.  results were probably similar so thats how they came up with the chart i posted

19
Strength, Power, Reactivity, & Speed Discussion / Re: Applying AREG to hypertrophy phase?
« on: August 10, 2009, 02:36:29 pm »
you can areg by repetition.  here are rep ranges and % drop off per rep for you as per DB's autoregulation article

0-6 reps =  3-5% D.O. per rep
6-12 reps = 2-3% D.O. per rep
12-20 reps = 1-2% D.O. per rep

Hypertrophy needs volume so i would use the prime method of areg it would end up looking like this

bench 225x11 (failure)
6% DO = 2-3 reps
So do 225x9 until you can only do 8 reps and terminate the workout
225x9
225x9
225x8 - done

If you are trying to get big for sport and performance then the longer rests will be more applicable because you will be able to maintain a greater force production.  if you want more conditioning do your workout in a circuit fashion or alternating  so it could be:

bench rest 60
chin rest 60
delt rest 60
tricep rest 60
bicep rest 60
repeat

or

bench rest 90
row rest 90
repeat

20
Pics, Videos, & Links / Re: the plyo bar (haha)
« on: June 24, 2009, 06:20:52 pm »
Quote from: Joe on June 20, 2009, 04:46:35 pm
plyo bar, aka fence...

hahahahahaha

I think the playground I used as a kid had tons of these.  Of course at 6 I was ahead of my time :)

21
Article & Video Discussion / Re: A LEGACY AMD RE-EMERGENCE OF STRIDE LENGTH IN SPRINTING
« on: June 22, 2009, 04:53:33 pm »
RJ and Kelly
Sitting in a tree
K-I....

I love your discussions

My first reaction was the same a kelly's.  Like Bolt actually trained for his stride length.

And like at 5'6" I could somehow train my stride length to equal Bolts

22
Program Review / Re: Charlie Francis Programs
« on: June 18, 2009, 06:11:41 pm »
Quote from: RJ Nelsen on June 18, 2009, 04:50:12 pm
Quote from: Alex V on June 18, 2009, 04:35:42 pm
Products are great but customer service is shit.  I will never buy another CF product ever again!  >:(
What makes you say that? My dealings with them have been fine, if not limited.

I ordered the GPP dvd years ago and it took 6 months to receive the DVD.  Rupert never answered emails or PM's.  Shortly after I received the dvd mike robertson from tmag pmed me and asked what did he have to do to receive the dvd too.  he ran into the same problems.  It took over a month to receive the download site for one of the ebooks i ordered.  AN E BOOK!!  should go out within 24 hours.  i mean it's already written in pdf format.  After A week i emailed rupert, another week emailed again, no response.  FWIW I have the gpp dvd, cfts, forum review and ct's modern methods book was also purchased from them.  The last two purchases were the problem ones.

Worst part was the non responsiveness.  If there is a technical problem i don't care, just let me know so i am aware and if i think 6 months is too long to wait then... offer a refund.  I am a patient dude, all i wanted was to be in the loop.

After both of those experiences i said f'it i learned a lot but am NEVER going to do that again.  NEVER.  I'll spend my $ with people who treat me like they are selling me a service not doing ma a favor.

I have been told by many others that as long as rupert is in control of the site they will never do business with CF either

23
Program Review / Re: Charlie Francis Programs
« on: June 18, 2009, 04:35:42 pm »
Products are great but customer service is shit.  I will never buy another CF product ever again!  >:(

24
Strength, Power, Reactivity, & Speed Discussion / Re: Electrical Muscle Stimulation
« on: June 15, 2009, 08:22:21 pm »
Quote from: Jack Woodrup on June 15, 2009, 07:30:44 pm
The other one that you didn't mention was that soemtimes when you really crank it up it seems to hurt my skin a fair bit.

Not with the ARP.  Just be sure to check your stool afterwords   :o

25
Strength, Power, Reactivity, & Speed Discussion / Re: Electrical Muscle Stimulation
« on: June 15, 2009, 02:34:59 pm »
Quote from: RJ Nelsen on June 15, 2009, 12:35:34 pm

I really should give it another look, leg shaving be damned,

you'll be more aerodynamic for the 100m  :P

26
Article & Video Discussion / Re: Project Phoenix
« on: June 12, 2009, 07:11:25 pm »
Quote from: Kellyb on June 12, 2009, 02:49:49 pm
or you could also say, slow twitchification of type II fibers. 

ROFLMAO great line!

If they called it that who would want to do it?

I agree with the overcomplicating of cardio.  But hey everyone needs to make a buck!

Alex

27
Article & Video Discussion / Re: New blog post
« on: June 12, 2009, 12:45:07 am »
Quote from: adarqui on June 11, 2009, 11:51:21 pm
i liked it the first time i read it a few days ago... or maybe it was in bits and pieces on different forums ;)

nice though.. im in agreement with that in regards to barbell lifting..

i think with force absorption/reactive movements though, a variety might offer more transfer.. im playing with that currently.

peace
it was pieced together from a few posts.  i seem to keep getting the same question nd figured it would go well on the blog so i don't have to type the same answer over and over

28
Article & Video Discussion / New blog post
« on: June 11, 2009, 11:42:10 pm »
hey guys I updated my blog with some more info if you'd like to check it out.  Not as cool as the Barry Sanders one.
http://evolutionaryathletics.wordpress.com/2009/06/12/slow-cook-it/

29
Strength, Power, Reactivity, & Speed Discussion / Re: Circadian rhythms & Your training
« on: June 11, 2009, 04:53:36 pm »
1. Are you a morning or evening person (generally)?
Evening

2. What time do you sleep/wake on average?
10:30-m, 5-5:30 am

3. List the times of day at which you train, label them endurance or power.
11am or 12pm

4. If you'd rather train at a different time, list the time here.
4pm

5. any other info? perhaps what you notice in athletes you may train beside yourself?
I am an evening person trapped in a morning persons job.  my training has suffered alot

30
Strength, Power, Reactivity, & Speed Discussion / Re: Important Lessons
« on: June 09, 2009, 03:38:10 pm »
no one has any valuable lessons they have learned?

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