Adarq.org

i'm starting to love this idea... the "high frequency unracking + walkout + hold for ~5s + re-rack" aspect of it.. not holding for max time or anything.. i feel really good after working up to some heavy unracking weights.. for example last night just unracked 385 on my top set, tonight 405, but just feel so good after.. yesterday i didn't squat, simply did the unracking, legs felt very good today but they were going to anyway, but i felt like i had squatted the day before.. tonight i did 295 x 10 then worked up to the 405 unrack.. really loving this idea.

props

My university's s@c department likes to use exercise selection and programming that I find questionable at best, they seem to like using the concurrent method with fullbody workouts and some "functional" training stuff. Anyway in one of the lower body strength days prescribed for the rugby team they had them doing heavy back squat negatives with 110% max for four reps, having two spotters assist the weight back up to the starting position.

well, having spotters help assist the weight back up is extra dangerous.. if it's a true negative (above 100% 1RM, 100-130%) then that unequal support from the spotters could be extremely dangerous.

My thoughts are that if you are weak enough to be able to recover from this sort of training you might as well stick to a simple linear progression and not worry about anything fancy. And if you are strong enough to benefit or need some kind of supramaximal training stimulus you would just burn yourself out and it would be incredibly dangerous to both you and the spotters. 

well, negatives can actually be useful but they are an advanced method, great caution needs to be used when implementing them.. you're always stronger eccentrically than concentrically at any point in the range of movement, up to about 130%, so, they can be an effective tool for improving strength.. eccentric only training produces significant gains in eccentric AND concentric strength.. concentric only training leads to very minimial or zero gains in eccentric strength.. so that's a pretty important concept to understand.

i don't really consider controlled negatives supramaximal, because your body can handle that tension (up to 130% of 1RM), so it's supramaximal in the sense that it is compared to concentric force production ability, but not eccentric.

most people shouldn't be playing with negatives though, regular lifts or accomodating resistance via bands is all you really need in terms of lifting.. if you want to provice 'supramaximal stimulus' eccentrically, just incorporate single leg bounds or depth jumps, possibly even some overspeed sprinting in wind-aided environment or 3 degree decline slope..

Is there any actual benefit from this type of training or have they gone full retard on this one? 

what i said above, but, in addition..

if they are incorporating normal lifts as well, isotonic, then the eccentrics could provide some pretty significant stimulus for strength gains.. but these would have to be advanced athletes and i doubt they are, especially considering spotters are helping to lift the way back up.. when people perform negatives they usually do them for single efforts where the bar is dropped and then weight taken off/set back on pins and repeated, or weighted releasers are used to deload weight at the bottom so you can lift the way back up, then reapply weight releasers, and finally using accommodating resistance using bands/chains. which is sort of like a negative but it matches the strength curve, so u can rep it out there.

repping out negatives, spotter aided, is full on retard for sure.

peace man

god dammit adarqui make it happen.

one of the worst & best dunk sessions of my life... got up NASTY, dunked for only ~30min, but i missed pretty much everything.. hahaha.. the stills tell the story of the height, but everything just came flying out.. was throwing down way too hard.

need more fitness work (jump rope, interval sprints, etc) + more stretching + more plate swings + be careful with squatting because of my left knee ache yesterday and day before (felt fine today, woudl like it to stay that way, so ~1 squat session a day for a while) + need optimal sleep (~10 hours) + keep jumping frequency high = success





















from baseline:

Are you crazy? Did you see he planted LR? I mean, L1L2, R1R2?

Check this out:

He sure is more hip dominant though.

he's definitely more hip dominant haha.. he's not reppin` quad nation

Seriouz loadin of duh doggie hips thur.

haha

ridiculous dunk-off between KD/YH:

beast

:F

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