18976
Mixed Martial Arts / Re: Best Martial Arts Instructor EVER - MasterWong
« on: October 04, 2010, 07:17:37 pm »
listen to his itunes rant in the beginning, bwahahahahahahah
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18977
Progress Journals & Experimental Routines / Re: no bounce, need bounce
« on: October 04, 2010, 06:29:29 pm »SR sessions are planned as max 20 yard sprints and max DLRVJs, although given the limitations of the facilities I have available, that might have to change (e.g. there isn't always something to jump to, sometimes it's raining outside so the track is out, etc.). Might be helpful to have a menu of activities, actually. Thoughts on that?
i thought sprints were bugging your toe?
you can sub sprints with mr tucks, mr pogos, high speed jump rope (100 turns), stair sprints etc
pretty hard to sub for DLRVJ, but if i had to, i'd pick MR DL (double leg) BOUNDS for distance, not max distance/deep landings though.. so using no deeper than a half squat landing, bound for distance, around 5 bounds, keeping note of where you landed, maybe putting a marker, and trying to beat that each set.. you could go on for 10-15 total sets.
i have vid in exercise index and other vid on my youtube (over hurdles), over hurdles gives pretty much the optimal trajectory, so if you don't have hurdles, you want to mimic that style of dl bound vs those deep dl bounds you see strength dominant throws/other athletes doing.
18978
Nutrition & Supplementation / Re: the zgin shake
« on: October 04, 2010, 06:23:32 pm »estimated cost: ~90 cents
consists of 5-8 oz of raw spinach, 1 banana, a cup of milk, 1/3 cup of protein powder (or more if u want)
directions:
blend 3oz of spinach, banana, milk, and powder for ~30 seconds. make sure to put in ingredients in that order.
insert 1-2oz of spinach at a time, each time blending it for ~20 seconds, repeat 1-3x.
hah nice
18979
Progress Journals & Experimental Routines / Re: vag's journal : Age vs Vertical
« on: October 04, 2010, 06:10:53 pm »
4 October 2010
Soreness: quads 3/5 , glutes 2/5 , hamstrings 1/5 , calves 0
Injuries/aches : none
Plyos session ( !!! )
- Dynamic warmup 10'
-4x10sec bilateral line hops ( 2 left-right / 2 back-forth )
-3x10 MR tuck jumps
-2x5 27'' depth drops
-2x5 18'' depth jumps
how'd you feel on this? how was the FA (force absorption) on the landings?
pc
18980
MUSiC anD SHeeT! / Re: I just added three more songs to my karaoke playlist
« on: October 04, 2010, 05:55:49 pm »Why the hell do you keep on laughing?
Just because you know I'm the one singing? Like what goes through your mind, not actually knowing me in person?
"Oh, this guy that talks shit about squats and writes strength and plyo blog articles is singing like a woman most of the times" or what?
man i dno why i laugh i just do, i picture you singing, then it integrates into the part of my brain that knows you dunk/jump, lift, forum, sprint etc.. then it sounds girly sometimes, good others, weird others.. then i just crack up.
let's put it this way, imagine if i started putting out songs like that, you'd laugh too, knowing this high sock wearing + forum warrior + dunk/plyo addict is singing.
i know you would
18981
Performance Training Blog / Re: The Ratio Technique
« on: October 04, 2010, 05:45:20 pm »Yeah but maybe adding links to stuff like "here's a strength template" or "here's the typical hypertrophy workout" etc would be great.
ya i should do that.. i intended to drop a few more blogs lately but i havn't finished them, my brain is in lazy mode lately.
18982
Progress Journals & Experimental Routines / Re: no bounce, need bounce
« on: October 04, 2010, 04:46:11 pm »
nice man, ya i do that visualize/self talk stuff when i do my big sessions.. it really helps.. i can't remember the last time i didn't jump insane high after i say to myself: "this is the only jump that matters, everything else is in the past".. works every time, got it from that olympic triple jumper interview vid haha..
but ya, once you go at this for a while, then you can start incorporating more reactive work (id say no dj's, more like pogos/tucks/etc), then your RVJ should feel way different.
peace
Word. It's not so much a psyching up thing for me at this point, mostly just visualizing what it should look like as I approach the hoop: aggressive acceleration, big step into the jump and rotate whole body as right foot plants and I launch off the ground. Psyching myself up for real tends to just make me tight, I try too hard.
ya, if i get tight im screwed too, i psyche up while trying to stay relaxed, which sounds pretty odd.. my psyching up = self talk, deeper breathing, visualization.
Quote
With respect to adding more reactive stuff, I'm going to wait until I've actually followed through on the current set up. Or would you recommend adding more reactive stuff to SR sessions starting in the next phase? The one thing I've thought seriously about adding was a couple of heavy squat singles or doubles on the power day, just to keep advancing strength as much as possible. My technique is back in an okay place: no knee collapse or wobble and good depth. Thoughts?
Phase 1, neutral = 1:1:1:0 x4
Phase 2, power = 1:2:2:0 x2
Phase 3, reactivity = 0:1:3:1 x1
what do you plan on doing for the strength-rective sessions? sure you could definitely incorporate some heavy singles into the strength-power sessions.. a few singles isn't going to cause any excess fatigue unless they are done psyched up/1RM.. if you hit singles at anything under 1RM while 'staying relaxed', there's really 0 fatigue.. volume has to be really low though, like a nice low volume work up to 1-3 singles.
peace
18983
Pics, Videos, & Links / Re: squat form check
« on: October 04, 2010, 04:33:24 pm »Was about time i post a vid like that.<a href="http://www.youtube.com/watch?v=lc1wKMV-gHY" target="_blank">http://www.youtube.com/watch?v=lc1wKMV-gHY</a>
My main critique point is that i seem to descend way too fast.
Also some of the half-squats are actually closer to 1/4 squats. But that's not much of an issue , on the heavier set ( 253 ) they were all halfs , considering 'legit half' the one i put in slo-mo.
Let me know what you guys think...
below parallel squats look good, even with the fast descent, but the "half" squats definitely need a controlled/slower descent.. just go down nice and controlled and right as you're hitting half squat depth, explode up (transition + concentric = max accel).. the speed of descent on the half's is making them look more ugly than they should be, because it's kind of throwing you all over the place & each rep has slightly different depth.. with a slower/controlled descent they'd look alot better i'd imagine..
below parallel squats look good, your core can handle whatever weight you're using on below parallel because of how you are also utilizing half squats, so you're very comfortable with a fast 185 below parallel.. the only small change i'd make is possibly getting rid of your 'head up' as you initiate the downward movement, for example, i'd keep eyes focused a bit down (~-45 degrees) so that your spine stays more neutral as you descend into the squat.. i'm not a fan of 'looking up' or any of that during squatting, you're just doing it slightly.. it might be more comfortable by looking down 'slightly', try it out.
peace man
18984
Progress Journals & Experimental Routines / Re: ADARQ's journal
« on: October 04, 2010, 04:22:41 pm »Yo, the off-the-backboard dunk is getting there!!!!!! Did you only try it once (as shown on the vid) in your dunk session?
ya man sooooooooooo close@!$!@$!@
i tried it around 10 times or so, had some other really close misses too.. seems like im getting up great from that two step runup, which vertec confirms, im getting up around 34-35 max off two steps now, which im really loving.. gotta get up 42 though off two steps, and 45 off full runup, then i'll finally be happy
18985
Progress Journals & Experimental Routines / Re: ADARQ's journal
« on: October 04, 2010, 04:20:58 pm »
the best part of the vid is in 40 sec. pause it! so high!
ya, 0:40 is nice stuff, that dunk went down beautifully.. my favorite is 0:57 because of how my legs are split and also because of how hard /fast i threw that dunk down, wish it wouldn't have rattled out.
peace!
18986
Strength, Power, Reactivity, & Speed Discussion / Re: Kipups - Did I also mention, I hate these?
« on: October 04, 2010, 04:13:23 pm »
I am a pussy, this is true, but kipups still bug me.
18987
MUSiC anD SHeeT! / Re: I just added three more songs to my karaoke playlist
« on: October 04, 2010, 04:06:45 pm »Me singing "con te partiro" (in italian) (Enzo should rock it, right?):<a href="http://www.youtube.com/watch?v=gISKuJqEZdM" target="_blank">http://www.youtube.com/watch?v=gISKuJqEZdM</a>
dude... this had some really good parts in it, good job.. but i still laughed my ass off !@$!@$!@$ awesome
bocelli's is great.
18988
Performance Training Blog / Re: The Ratio Technique
« on: October 04, 2010, 04:06:00 pm »I think it would've been best if you were to describe each thing in terms of volume and intensity (like what a strength workout should look like, what a hypetrophy workout should look like etc).
well this was just the general concept, because alot of people were working on qualities while neglecting others, then transitioning into another quality, while yet again losing the last quality they worked on.. ie blocks of just strength, just power, peak, but by peak strength/hypertrophy had dropped.
peace man
18989
Progress Journals & Experimental Routines / Re: ADARQ's journal
« on: October 04, 2010, 06:24:03 am »
10/3/2010
bw = 154
soreness = quads/glutes major, overall body soreness
aches/injuries = overall body aches, right adductor origin a bit, left heel
fatigue = surprisingly feel ok
diet: gonna start posting this now
- protein shake + 4 bananas
- protein shake + 2 bananas
- 3 eggs on pumpernickle bread sandwhich + 3 bananas
- workout
- 2 protein shakes
workout: 8 mile recovery walk
- felt like total shit, but oddly enough, the extremely light "sprints" i did throughout the walk had my ankles feeling bionic.. massive stiffness from yesterdays single leg bounding.. i mean there was no sink in my ankles
- weather was pretty amazing tonight, absolutely desolate outside though, weirdness
tomorrow i bet i'll feel pretty shitty, so i might do another recovery walk.. planned on vertec jumps + plyos tho.
peace
bw = 154
soreness = quads/glutes major, overall body soreness
aches/injuries = overall body aches, right adductor origin a bit, left heel
fatigue = surprisingly feel ok
diet: gonna start posting this now
- protein shake + 4 bananas
- protein shake + 2 bananas
- 3 eggs on pumpernickle bread sandwhich + 3 bananas
- workout
- 2 protein shakes
workout: 8 mile recovery walk
- felt like total shit, but oddly enough, the extremely light "sprints" i did throughout the walk had my ankles feeling bionic.. massive stiffness from yesterdays single leg bounding.. i mean there was no sink in my ankles
- weather was pretty amazing tonight, absolutely desolate outside though, weirdness
tomorrow i bet i'll feel pretty shitty, so i might do another recovery walk.. planned on vertec jumps + plyos tho.
peace
18990
Progress Journals & Experimental Routines / Re: ADARQ's journal
« on: October 04, 2010, 06:18:21 am »Cool vid man. And great hops.
thanks flandermang!@$!@