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very nice posts LBSS.

as for training with soreness, it depends on the goal of the session etc..

Recovery sessions can help to "mask" the intensity of DOMS or actually improve it:
- Sled dragging (great for alleviating soreness)
- Light active-dynamic work, any type of activity that is submax and greatly improves blood flow (light sport practice, light interval sprints)
- High rep lifting, 15-20 reps, light.. not 20 rep squats

Strength sessions can be performed with DOMS:
- ME & RE sessions can be performed, just make sure a thorough warmup is performed and foam rolling and/or stretching follows the lifts, because fascia can become "tighter" when lifting with soreness

Should not be performed with "considerable soreness":
- Peak performance sessions (max effort MAX V sprints, full runup RVJ's, depth jumps/single leg bounds/shock)
- Peak RFD work


When it comes to jumping, in my experience:
- max effort jumping with considerable quad soreness is very dangerous, can really leave you with some knee aches and possibly worse.. NEVER jump with considerable VMO soreness.
- ME jumping with hamstring soreness tends to make me jump lower but the sessions are bearable
- ME jumping with glute soreness is interesting, sometimes I get up even higher when my glutes have a small bit of soreness, but when they are considerably sore, they can actually "pull" very easily
- ME jumping with considerable calf soreness is dangerous, puts too much strain on the achilles
- ME jumping with upper body soreness depends, usually doesn't impact much


When it comes to sprinting, in my experience:
- max effort MAX-V sprinting should be avoided completely if you have: considerable hip flexor (illiopsoas), ham string, or quad soreness.. Hip flexor/hamstring soreness can easily lead to pulls, quad soreness can easily lead to patellar aches & pains due to possibly less optimal firing of vmo.
- max effort short accels (10-20m) should still be avoided if there's considerable soreness in the above muscle groups, but it's much less risky given the lower velocity's obtained.
- glute soreness isn't much of an issue, though speed can decrease, risk of injury to glutes and joints doesn't seem to be that high with glute soreness.

peace man

Wow now this opened up my mind ot a whole new level.

I mean, i thoguht nvr work the same muscles for mroe than 2times in a orw. You did it for a month and survived. I Don't get it. If this worked, whats the point of my doing 2-3 times a weeks? I mean, if i can increaes my work capacity and gain, why not?

Unless WOrking 2-3tiems a week instead of this high frequency squats gives you more improvement. Is that the case? iduno

You're a "beginner" still that's why.. you don't have much experience at all with barbell squatting etc.. You need to get alot stronger using more simple methods, ie lifting lower two days a week and upper two days a week.. Prior to this high frequency squat experiment I was lunging with 90 lb db's in each hand at 170 lb, if that puts it into perspective. This style of lifting should only be used by trainees with a ton of experience, for a short period of time (2-6 weeks).

peace

man... squatting with rambo knife... is the secret to vert success... LOL.

it makes you feel stronger for sure, no joke.. hah.. its like some tribal shit.

at first i thought it was your celphone or something!... haha!

but thats just bad ass man... do that in a public gym man! no will go near the squat rack to do their curls!

nah, in usa i'd get a felony in a public gym.

pc

Hi i'm new here and this is my first replie. (sry for my poor english)

I try to improve jump and sprint performance since three years now.
I think hip movement is the most important factor in sprinting and single leg jumping.
For example stand on a weight scale and drive your knee up as fast as you can. Look at the scale and you know what i mean.
For me it's unbelieveable that no one trains the hipflexors. There are millions of youtube vid with heavy lifts like squats and deadlifts and all that stuff, but no hipflexor exercises like one leg weighted situps or weighted leg raises. poor!

The two most important musclegroups are the hip flexors and the two jointed hamstrings.
The quads aren't very important in RSL movements. Most of you won't beliebe this.

the quads are hip flexors..

Doing MaxEffort bulgarin split squats with dbs makes your two-joined hamstrings extreme sore! But not your quads!
Because the power come from the hips. It's very important to have a super strong core to transfer the power!

the quads rarely get sore with any lift, they are pretty much always stronger than the hamstrings.

I think the reason is because the hip joint is a fix point. One leg drives forward (hipflexor work) and the other backwards (hamstring and little glute work) this result in a fix hip joint position.

The sprint trainer barry ross write an article: http://www.dragondoor.com/articler/mode3/269/
And i read a study about the corelation of hamstring strenght and sprint times. That's also a reason why deadlifts are great for sprinting especially SL deadlifts.

sure hamstrings are more important for sprinting than jumping, the quads still absorb a ton of force during each foot contact during a sprint, and stabilize the patella.

End result: hip movement have highest priority in sprinting/ SLRJ for me
                  calv movement have second highest.

sprinting/SLRVJ have more contribution from hamstrings, for sure.. for double leg jumping, quads become extremely important.. regardless, quads always absorb a majority of the force in each movement.

as for hip flexors, sure training them directly may help in SLRVJ, most definitely will help with sprinting, but for double leg jumping, not so important.. hip flexors get strong and powerful simply by sprinting, for the most part.

peace

love this one kwcC: "The difference between a successful person and others is not a lack of strength, not a lack of knowledge, but rather a lack of will." -- lombardi

I remember the worst... it was that slow guy that jumped like 4 inches for the rebound jump.

it was some hockey guy, he lands and loads up for like 3 seconds swinging his arms back and forward, then jumps like 4".

lol

Quote from: vag on December 06, 2010, 03:35:58 am

                 

Thanks for the props, guys!

Tomorrow begins adarq plan numba 1, with my new shoes that just came. Sweet.

EDIT: This is a bit silly, but the shoes have me absolutely champing at the bit to go work out. I can't wait to see what squats are like with real shoes on instead of elevating my heels on little plates.

COB tomorrow cannot come soon enough. Might even try to dip out of work a little bit early (boss is in Egypt).

what kind of shoes you get again? which brand?