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Messages - adarqui

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15511
Strength, Power, Reactivity, & Speed Discussion / Re: NBA Players Training
« on: July 26, 2011, 08:51:15 pm »
Quote from: $ick3nin.v3nd3tta on July 26, 2011, 07:57:56 pm
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.

what do you think i've been doing for the last 6 months?

405 pin squat @ 150.



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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.

i stopped running sprints, i stretch multiple times per day, i can easily bring heel to butt and get chest to knee on standing hamstring stretches.. i agree i should be running more short sprints.



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

i hit my glutes through half squatting, hypers, glute bridges, reverse hypers...





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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.

i'm Mr. Reactive work, i'm always doing MR halftucks/pogos/double leg bounds etc.. I do tons of calve raises, bodyweight or barbell.


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Tell him to wear Vibram 5 fingers everywhere.

i wear nike zoom waffle racers, they are better than vibrams for developing the feet.




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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.

i don't work my hip flexors, but i do plate swings for arm swing.




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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.

direct core work is overrated, i get enough core work through all of the other crap i do.

i do plate swings/bodyweight upper for arm swing/shoulder power.




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

uh what....




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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.

please don't, our heads will explode.....

thanks for the advice though, perhaps now i will reach 47" after you have affirmed what i'm already doing.. i guess the missing ingredient is vibram 5 finger's and core work.

15512
Strength, Power, Reactivity, & Speed Discussion / Re: NBA Players Training
« on: July 26, 2011, 08:44:54 pm »
Quote from: $ick3nin.v3nd3tta on July 26, 2011, 06:02:31 pm
You guys are overrating squatting.

It ain't all that.

you are UNDERRATING the squat, as a test, not an exercise.. it is simply a test of how much force you can produce bilaterally in that movement, which takes a very small amount of time to learn, so it is a great test to assess lower body strength..

you simply fail to understand that if one can squat 1.5xBW vs 2.5xBW, 2.5xBW has far more potential to excel athletically.

it's all about producing force.. someone squatting 1.5xBW vs 2.5xBW, all things the same (conditioning/skill etc), 2.5xBW will destroy 1.5xBW in tests of power/speed.

since you're infatuated with core strength, 2.5xBW squat requires far more core strength than 1.5xBW squat.

relative strength going up with the same rep speed yields gains in athleticism.. there's no such thing as relative strength improvements in a bosu ball single leg squat, or a MR btl medball exercise.



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Squatting 2.5BW doesn't make you elite.

duh

but what does not being able to squat 2.5xBW make you?

weak.










Quote from: $ick3nin.v3nd3tta on July 26, 2011, 06:26:15 pm
Quote from: StuckInTheAir on July 26, 2011, 06:20:48 pm
it is a key factor to producing the force output required to become elite.

Yeah but there's so much more to becoming a complete player/athlete than squatting.


Mark my words, my man adarqui won't reach his goal of 47' through squatting alone. He will just plateau out at 40'.




i hate when people use that as an example...

you're looking at someone who is trying to go from 27" RVJ to 47" RVJ, not 38" RVJ to 47" RVJ......... 27 to 47.. legit 20" gain is basically unheard of, it's extremely rare.. 27" to 40" was relatively "easy".. 40 to 47" will be astronomical, and it requires me to be able to produce 3x+BW half squat, that which my body cannot handle right now without breaking down, and plus im nearing 30.

again, it's easy for you to say something as simple as this: "Mark my words, my man adarqui won't reach his goal of 47' through squatting alone. He will just plateau out at 40'."

that's easy to say.. what you want me to do, pull back on the pedal stroke? will that get me from 40 to 47?

what will get me to 47?

explain in detail what i need to do to reach 47" RVJ, thanks.


if i lack the strength to be able to produce a 47" RVJ, how am I going to achieve 47? through magic?



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He's need to do other things man, work on different area's then his gains will increase much quicker.

right, because there's such thing as "quick gains" after you've gained ~13" on your running vert.. maybe I should buy the instant inches program from linkenauger.. i need 7 instant inches to get from 40 to 47.

15513
Strength, Power, Reactivity, & Speed Discussion / Re: NBA Players Training
« on: July 26, 2011, 05:55:30 pm »
btw before i go, sickenin, you ever do an intense shakewieght phase? i'm in one right now and it's really mind blowing how effective it is, i'm astonished, i thought it would be crap..

anyway, hit me up if you want the details to my shakeweight intensification block im doing right now.

and lmfao don't knock it until you try it.

pc

15514
Strength, Power, Reactivity, & Speed Discussion / Re: NBA Players Training
« on: July 26, 2011, 05:54:15 pm »
Quote from: $ick3nin.v3nd3tta on July 26, 2011, 05:42:46 pm
Quote from: adarqui on July 26, 2011, 05:36:51 pm
if no, why not?

It's like saying what would 100lbs+ do for running performance, sprint performance, soccer performance etc...

Very little.

it would do alot actually...

bbl

15515
Strength, Power, Reactivity, & Speed Discussion / Re: NBA Players Training
« on: July 26, 2011, 05:53:26 pm »
Quote from: $ick3nin.v3nd3tta on July 26, 2011, 05:38:37 pm
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.

i thought you were a pro, i am disappoint.




Quote from: $ick3nin.v3nd3tta on July 26, 2011, 05:37:41 pm
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.

how do they fire the knees?


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

what.

do a sprint, knee moves forward also while in recovery phase, but it's not actively extending.



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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]

the "core" is just a copout for not knowing how to train people.. the core is highly overrated in jumping.. people's cores are sufficiently strong enough to handle the force in the plant, unless you see round back/caving going on, the person is fine, and it will have no bearing on "power leaks".

"oh bro u got a power leak" -> translation -> "oh bro i dno what im talking about so i just talk out of my ass when in reality you have to get a fuckload stronger in your legs/glutes/calves"

if you can't squat 2.5xBW+ on legit half or deep, the power leak is that you have weak legs, has nothing to do with core unless you're caving over in your squat, which you shouldn't be if you're progressing your lift over time, core will be sufficiently strong.





bbl, doing secret core/stretching/medball boingvert secret society exercises, aka dog park.

pc

15516
Strength, Power, Reactivity, & Speed Discussion / Re: NBA Players Training
« on: July 26, 2011, 05:36:51 pm »
Quote from: StuckInTheAir on July 26, 2011, 05:34:06 pm
Quote from: $ick3nin.v3nd3tta on July 26, 2011, 05:32:37 pm
Quote from: adarqui on July 26, 2011, 05:27:57 pm
would increasing ones squat 100 lb yield to any improvements in athleticism?


If he put 100lbs on his squat I still couldn't see realistically a big increase in there performances.

if no, why not?


if no, why not?


if no, why not?
















if no, why not?


x2, educate us sickenin.

15517
Strength, Power, Reactivity, & Speed Discussion / Re: NBA Players Training
« on: July 26, 2011, 05:36:19 pm »
Quote from: $ick3nin.v3nd3tta on July 26, 2011, 05:16:30 pm
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


rect fem/vl also act as hip flexors, squat works them.. hip flexion isn't restricted to illiopsoas..

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

15518
Strength, Power, Reactivity, & Speed Discussion / Re: NBA Players Training
« on: July 26, 2011, 05:31:36 pm »
Quote from: $ick3nin.v3nd3tta on July 26, 2011, 05:26:53 pm
Quote from: adarqui on July 26, 2011, 05:21:00 pm
why are hip flexors important for basketball performance?

They will increase your stride rate/turnover/first step explosion. It's the hip flexors that connect your legs to your body (the core) which is where all the power stems from.

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

not much stride frequency going on in short distance movements....

stride frequency is less in accel than in max V, not much max V going on in basketball...

i just dont see how da hip flexors create so much splosion?



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Think of the cycling action. Your legs spinning, with every backward rep your increasing that burn/power/strength in the hip flexors.

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.

15519
Strength, Power, Reactivity, & Speed Discussion / Re: NBA Players Training
« on: July 26, 2011, 05:27:57 pm »
Quote from: $ick3nin.v3nd3tta on July 26, 2011, 05:21:43 pm
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.  


elite basketball doesn't imply elite athlete....

so tony parker wouldn't benefit from increasing his squat 100 lb?

<a href="http://www.youtube.com/watch?v=bRwzNubPUc0" target="_blank">http://www.youtube.com/watch?v=bRwzNubPUc0</a>

he's obviously not accomplished then, he can't dunk.. even tho he got rings.



what about this guy?

<a href="http://www.youtube.com/watch?v=IMmDh4nVJ7Y" target="_blank">http://www.youtube.com/watch?v=IMmDh4nVJ7Y</a>

he can actually dunk though, just had a bad jump, he's more accomplished than tony parker.




would increasing ones squat 100 lb yield to any improvements in athleticism? if no, why not?




pc

15520
Strength, Power, Reactivity, & Speed Discussion / Re: NBA Players Training
« on: July 26, 2011, 05:21:00 pm »
Quote from: $ick3nin.v3nd3tta on July 26, 2011, 05:16:30 pm
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


Ah man.

When you push forwards your working the mainly the glutes/quads.

Pulling back hits your hip flexors. Like I said man, you need to go out & train it.

Never felt any soreness in my hip flexors from squatting, nor did they make them very powerful. Anyone who cycles & pulls back on the pedal stroke will seriously increase there first step explosion.

There is no point me naming anymore, you shoot everything down. You HAVE to do the exercise( s) man. THEN shoot it down if it don't work.


why are hip flexors important for basketball performance?

no one said squatting should target your hip flexors.

15521
Strength, Power, Reactivity, & Speed Discussion / Re: NBA Players Training
« on: July 26, 2011, 05:13:40 pm »
Quote from: $ick3nin.v3nd3tta on July 26, 2011, 05:04:20 pm
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?.

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.




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He can already play ball, run & dunk.  

cool story.



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

yet another cool story.

15522
Strength, Power, Reactivity, & Speed Discussion / Re: NBA Players Training
« on: July 26, 2011, 05:10:04 pm »
Quote from: $ick3nin.v3nd3tta on July 26, 2011, 04:59:53 pm
Quote from: adarqui on July 26, 2011, 04:52:34 pm
btw, explain to me why "pulling back on the pedal stroke" would utilize the hip flexors as the prime movers?

doesn't make much sense.

You just have to try it man. It's the most intense hip flexor exercise there is.

it's more intense than direct hip flexor training, which actually targets the hip flexors as prime movers?

sure you are hip flexing during cycling, but "pulling back on the pedal stroke" is mentioning something that is hamstring/glute dominant, not hip flexor... your hip flexors work in sprinting also, but they aren't the prime movers, they help assist the prime movers through the cross flexion/extension reflex, but they are not doing the mechanical work on the ground causing locomotion.

regardless, you're advocating an exercise that has 091204912% less transfer than squatting would be to improving basketball speed/quickness/vert.

since when do the hip flexors matter much anyway in basketball? it's a game of short acceleration, there's no MAX-VELOCITY, it's not like you're going to need maximal turnover speed over 10-20 yards... instead however, you will need to learn how to produce alot of force, fast, at the very early portions of acceleration, which is determined by knee extension & hip extension, as well as powerful thigh abduction/adduction for defensive slide movements..

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

15523
Strength, Power, Reactivity, & Speed Discussion / Re: NBA Players Training
« on: July 26, 2011, 05:00:51 pm »
Quote from: $ick3nin.v3nd3tta on July 26, 2011, 04:55:16 pm
Quote from: adarqui on July 26, 2011, 04:50:58 pm
michael jordan was never content.

if he could find a way to improve his athleticism even microscopically, he would do it.. same with kobe.. same with all of the "killers".

you are basically advocating that athletes should be content, which is polar opposite of being an athlete.

So tell me what the weight room/100lb squat increase would achieve?.

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?

now it's your turn to explain to me how "pulling back on the pedal stroke" somehow targets the hip flexors hard? because "pulling back" and "hip flexor" are polar opposites.

explain?

LMAO DYING.

15524
Strength, Power, Reactivity, & Speed Discussion / Re: NBA Players Training
« on: July 26, 2011, 04:55:53 pm »
Quote from: StuckInTheAir on July 26, 2011, 04:53:12 pm
Quote from: $ick3nin.v3nd3tta on July 26, 2011, 04:38:34 pm
That proves your a troll.



That proves your a troll.

That proves your a troll.

That proves your a troll.

.
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That proves your a troll.







just laughed my fucking ass off at the increasing text size.......

check my sig in like 2minutes from time of posting this.

roflmaomsofmasofalmamao


15525
Strength, Power, Reactivity, & Speed Discussion / Re: NBA Players Training
« on: July 26, 2011, 04:52:34 pm »
Quote from: $ick3nin.v3nd3tta on July 26, 2011, 04:49:04 pm
Quote from: adarqui on July 26, 2011, 04:45:02 pm
ROFLMFAOOMGROFL.


But you have never felt the burn that you get in the hip flexors from pulling back on the pedal stroke, you have never done the exercise in your life.

Squatting ain't doing shit for your hip flexors blu.

LOL!!!!!!!!!!

btw, explain to me why "pulling back on the pedal stroke" would utilize the hip flexors as the prime movers?

doesn't make much sense...........................................


HAHAH!!!!!!!!!!

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