Adarq.org

"deload" is the most misunderstood topic in s&c.. completely removing beneficial exercises (such as squat) to "transition" into sport/power etc, is completely ridiculous.. strength maintenance has to be a focal point in any deload/competitive season.

on the topic of combining strength/power work and aerobic/anaerobic endurance, it can be done. I always point out futbol athletes who run tons of distance but still get in considerable max effort sprints (reaching MAX V). They develop in both areas. As for combining strength with conditioning, it can be done same session or separate. If you're in good fitness (which should be of primary concern), performing interval sprints, aerobic jogs, etc before strength work, HARDLY impacts strength work. If jogging 3-5 miles leaves you with "completely dead legs", then you're not in shape.. If running ~20 sets of 10 yard sprints leave you completely dead, then you're not in shape.. Once your fitness reaches acceptable levels, you can recover very fast from those types of sessions, in fact, they literally feel like warmups before you lift heavy.

If one were to combine everything into one session, i'd go:
- power/reactive/sport skill
- anaerobic or aerobic conditioning
- strength

I've run 400's, 10 miles, 5 miles, interval miles, interval sprints, etc before heavy lifting while being in great shape, and it didn't feel like it was impacting my strength sessions one bit.

Conditioning which completely taxes the lactic acid system can effect strength work, so, if anything I would separate that training from strength, whether it's a separate session that day or a session on a day by itself.

Regardless, if you don't completely stress the energy systems prior to strength training, it shouldn't effect your session negatively, imo.

pc

  The Extreme eccentric car push. Athlete drives up a to the top of a steep hill, puts car in neutral, backs down the hill while resisting the overload provided by the several thousand pounds of automobile resistance.  If at any time the athlete fails the car will steamroll him with ease, providing solid motivation to maintain proper form. 

Excellent, will incorporate this in my next level-7 block.

sorry for not checking journals today, ill check all of em` tomorrow, busy day!!@#!@

damn, some nice jumps!

thanks mang!@$!@







12/1/2010

bw = 153
soreness = glutes a little
aches/injuries = low back, right ankle, both heels feeling achy, right elbow, both bicep femoris tendons achy
fatigue = moderate
diet = protein shake + 2 tspn coffee, jumps/dunks + 8oz milk, protein shake, broccoli soup + cheeseburger + fries, squatting + protein shake, half protein shake, half protein shake + pb sandwhich


workout #1: jumps/dunks
- started out shitty but then manned up, got some good stuff in

workout #2: skwat strenf
- half squat: 45 @ 5 x 10,    135 @ 5, 10,         185 @ 5, 5,      225 @ 5,     235 @ 10, 10, 10, 10, 10          225 @ 25


will upload some vid tomorrow.. probably only a few dunks and a jump, and the 225 x 25

legs were jello after the 25 but they recovered fast.. good stuff


peace!

excellent movie..

<a href="http://www.youtube.com/watch?v=9HZfGwQVLL0" target="_blank">http://www.youtube.com/watch?v=9HZfGwQVLL0</a>

OMG FLYING.. session started off so bad on warmup jumps.. felt crappy.. then i was like f this lets get it.

landed like 10 dunks, 3 with a yell, which means i got up really high.. i yell whenever i get up very nasty and throw it down, just a reflex.

going to movies/food , bbl!@$!@$

Quote from: vag on June 28, 2010, 05:30:38 am

Quote from: adarqui on June 27, 2010, 05:38:45 am

tons of stuff to pick out from the above notes, i love this one though:


"any excessive amount of strength work, executed over a prolonged period of time, reduces movement speed and a muscle's ability to display explosive efforts. A cyclic, wave-like increase and decrease in the amount of strength work provides the same wave-like but steady increase in movement speed and explosive muscle strength".

"a reduction in the amount of strength work, providing a chance for the body to recover and advance to a higher functional level, is quite important at this stage. A brief period of active rest provides good recovery after intensive high-volume strength work, and speed-strength may rise by 10-15%."


peace

Zig-zaging high-volume strenth / explosive FTW!
The Ratio Technique FTW!
MSEM FTW!
Prof. Verkhoshansky FTW!!!

Is he talking about macro=periods or micro-periods here???

he's talking about meso's, but if you did what he's talking about for a macro, then you would surely suffer..

Like, should I do 4 weeks of heavy 85% squats 2x a week, then a 1 week phase of explosive work and repeat?
Or, is he saying alternate sets of heavy squats with explosive squats (or maybe just standing VJ)?

keep in mind i don't speak for him, just my interpretation of some of his stuff..

well, he's referring to concentrated loading blocks, which can last anywhere from 4-6 weeks with very intensive concentrated strength work, or 8-10 weeks with less intense but still concentrated strength work. 4-6 week concentrated blocks seem to be more effective.

he's saying you could perform maximal or explosive strength work in high concentrations for 4 weeks, which will cause a decrease in movement speed/explosive strength etc, but then a drastic reduction in the volume/frequency would allow for restoration and supercompensation.. so you could concentrate jump squats + squatting to 3x/week for 4 weeks, then transition into 1x/week with intensification of jumps/sprints etc to allow for the supercompensation (realization) to take place. Regardless of anyone's recommendation's, i'd make sure to maintain efficiency on the movement goal, ie jumping, at least 2x/week, it doesn't have to be max jumping though it could be submax (near max non-psyched) in a block like that.

so in your example, you'd be looking at 2 meso's:
- 4 weeks concentrated
- 4 weeks realization (with strength maintenance most likely using maximal effort strength method 1x/week)

i see no reason why you couldn't rotate the above multiple times, eventually there would need to be a backoff period but i'm pretty sure you could get great gains doing that for quite a few rotations.

so here's the temporal loading variant he was talking about:

"concentrated variant: more effective
- characterized by a drop and then a significant rise in speed strength
- this is a manifestation of the so called "delayed training effect" of strength work
- magnitude greater if concentrated strength work is followed by specialized work of moderate volume, but with a higher power output of the muscular contractions (technique work, competitions, controlled starts)
+ concentrated work depends on it's content and structure
+ methods with a greater training effect are introduced, successively, into training (jumping exercises, barbell exercises, jumps (leaps) after depth jumps"

Yes, this is an old thread but it's just fucking amazing. Reading this stuff, i feel as enlighted as I did back in the VJB days.

glad you liked it man, he's an s&c genius.

peace man

I think if you didn't have any access to a gym at all, or any kind of training equipment, your time would be much well spent on sprints and depth jumps than on SquatFlex.

I'm willing to bet that if you take two identical guys and train one with the squatflex and one with sprints and depth jumps, the plyo guy would win in this competition. And it would be for no money and safer at the same time. Sprints will actually build "traditional" strength if you ask me and the adaptations would be much more specific to the jumping.

i'd go with the sprint/dj+reactive/bodyweight route too, but nonetheless, squatflex can provide progressive overload, so, if i did have one of those pieces of shit & nothing else, i would probably use it until i hurt my back with it. loool.. but that doesn't happen in the real world, how could i not have access to a gym or buy 300 lb of plates & a bar?

sprints are the best movement known to mankind.. all you need is some level-7 once in a while and you'd turn into a freak.