Adarq.org

This thread made me lol my head off, thanks guys.  What it boils down to is some people dont want to hear that they just simply arent strong enough, they want to believe in magic and find some super secret extreme iso upside tuba playing tai chi meditation reverse grip fleshlight hold that will make them better.  If you look around long enough there will be SOMEBODY out there agreeing with you, then when they get on the hamster wheel and dont improve, they give up and usually quit training.

squatting isnt even close to EVERYTHING there is to performance training, no one says that, it DESTROYS pedaling a bicycle, holding planks sideways, and jumping with medicine balls between the legs though.  Its a great exercise to work a very large number of the muscles that need to be extremely strong and powerful for jumping and speed.


and lol at using kobe bryant as an example against squatting............








<a href="http://www.youtube.com/watch?v=PdfrOa6spYI" target="_blank">http://www.youtube.com/watch?v=PdfrOa6spYI</a>

11 seconds in, I missed the bike riding clip pulling up with the hip flexors as a primary focus (lmfao)  though Im sure he does lots of those to focus on the most important performance muscles, the hip flexors.

Quote from: Raptor on July 26, 2011, 07:08:18 pm

So how are you going about into making my rookie player faster? What are you going to do? The deadline is one year.

I would want him him to increase his relative strength/lower bodymass.

I have always found the lighter I am, the faster I can accelerate.
Run bunches of 10m/20m/30m/40m/50m sprints & work on his flexibility.

Hit the entire posterior chain, mainly the glutes (horizontal muscle fibers),  increasing strength, overcoming inertia far easier, while not adding on mass.

The calves (achilles tendon)/shins can provide an additional 20% to 25% of the power needed for an explosive start putting emphasis on plantarflexion/ankle-joint extension strength/exercises. Work on isolated foot strengthening exercises (advanced). Plyo's.

Tell him to wear Vibram 5 fingers everywhere.

Getting his hip flexors & arm action to be as explosive as possible & work in coordination with each other. Anyone on court who has both those firing will have insane first step explosion.

Increase core stability as the inner core (generator/power) fires before the extremities (legs/arms) which is crucial to help build & transfer power from the core to the arms. It is clear that explosive leg movements are predetermined by explosive arm movements. Faster you move your arms, the faster the legs will follow. Core is vital to powerful arm action.

Practice relaxation & sound running technique. The more muscle relaxed, the greater the muscle contraction, the faster the body will move.

You know I could get into some real advanced stuff involving the use of the head, counter-rotation of the upper-lowerbody (increases elasticity), using your spinal engine, using the spine as whip like a cheetah, spiralling techniques, breathing techniques which increase acceleration/power etc... Not gonna go there.

Quote from: adarqui on July 26, 2011, 05:36:19 pm

i was wondering if you would catch my "squat doesn't work hip flexors" a few posts back.. but you didn't.

Too many posts man, lol.

Quote from: adarqui on July 26, 2011, 05:31:36 pm

not much hip flexion in a first step... not much hip flexion in really quick short distance movements..

Hip flexors fire the knees.

Do a pedal stroke. Your on the back portion. Your knees move forwards.

Quote from: adarqui on July 26, 2011, 05:31:36 pm

all the power comes from the core? news to me..

explain how all of the power comes from the core? is there some kind of magic going on that i don't know about? holdup, must be that boing vert secret society shit.

Yup, core muscles fire before extremities.

Weak at the core, huge power leaks.

Quote from: adarqui on July 26, 2011, 05:10:04 pm

very powerful/fast hip flexion is going to influence max velocity of a sprint, not movements in basketball.

ok you mentioned their are a zillion things you can do, name some more?

pc

Never felt any soreness in my hip flexors from squatting

Quote from: adarqui on July 26, 2011, 05:13:40 pm

everything i mentioned above relates to producing more force relative to ones bodyweight, which means more power, which means better first step quickness, acceleration, jumping ability, change of direction, etc.

i explained to you how it would, now you explain to me how it won't? explain to me how adding 100 lb to ones squat would not benefit them athletically, given bodyweight & rep speed remains relatively the same.

But realistically I can't see how much an elite NBA player would gain by adding 100lbs to his squat considering since he can already play ball, run & dunk to a high enough standard which already possesses.  

Quote from: adarqui on July 26, 2011, 05:00:51 pm

an increase in relative strength? the ability to produce/handle 100 lb more of tension? the ability to move previously intense weights at a faster speed due to the increase? the ability to voluntarily tap into more motor units? the possibility that significant hypertrophy has occurred? the transfer of this strength to jumping is very high considering the specificity of the exercise? the increases in testosterone/igf-1/hGH that has occurred during the process of such training, yielding plenty of benefits in not only the training itself, but the recovery process and overall arousal of the athlete for practices & sport?

Can't really see how this would make a player all that much better?.

He can already play ball, run & dunk.  

He's already an accomplished athlete from what he's already doing.