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Calisthenics, Bodyweight Training, Gymnastics, Parkour / Re: "4 EVER KING" TRAILER
« on: July 12, 2010, 08:57:50 pm »
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20252
Track & Field / Re: Sprinter's Life
« on: July 12, 2010, 08:29:06 pm »<a href="http://www.youtube.com/watch?v=hj7OBjMw8to" target="_blank">http://www.youtube.com/watch?v=hj7OBjMw8to</a>
nice vid, never saw that before.. i wish i would have gotten into sprinting alot younger, it feels so good to run fast.
20253
Progress Journals & Experimental Routines / Re: no bounce, need bounce
« on: July 12, 2010, 07:18:57 pm »Looks excellent. Couple of questions:
What's a single leg buck?
i'll make you vids of all this stuff.. it's basically a hamstring isolation exercise.. picture a single leg glute bridge, except, ur mid-foot is on some 18" box (edge), so it's like an elevated glute bridge.. it's a very nice exercise.
Quote
Would light cardio (e.g. brisk walking, C2, stationary bike at first, longer extensive tempo/light jogging as ankle improves) be okay on some, not all, rest days?
yup, it definitely would.. i'd pick walking over most anything right now.. it would allow you to recover alot more on those rest days.. put some classical on your ipod and just walk 4mph for 1-2 hours lool
so relaxing.Quote
Also, what are all of these:Quote-- C1: SHORT-SUICIDE:?
-- C1: SHORT-LAT-SHUFFLE-GASSERS:
-- C1: 5-YARD-LAT-SPEED-SHUFFLE:
-- C1: 5-10-5:
-- C1: MULTI-SHUFFLE-TO-SPRINT:
Thanks again.
i'll drop you a vid on wednesday, can't film tomorrow.. if it's not raining i'll do a quick vid of basically everything in the complexes for those movement days, and the single leg buck/glute/hip extension stuff.
cool?
peace
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Introduce Yourself / Re: hey
« on: July 12, 2010, 07:15:19 pm »Hi I'm Swish. Some of you may know me from TVS. I don't post alot so maybe not though. I've been lurking here for a while.Finally decided to make an account. Anyway I'm no expert on training but can maybe offer some help and I am hoping to learn from you guys to help train myself and others.
welcome man.. any question you got, go ahead and ask it !
ya i have seen you on tvs..
cya!
20255
Strength, Power, Reactivity, & Speed Discussion / Re: Standing Broad Jump
« on: July 12, 2010, 07:14:09 pm »^^^Exactly. Toes behind a line, jump, measure from the farthest-back heel. If you lose balance and fall on your ass, measure from your ass
And it is fun, unless you do it on concrete. Then, as adarq says, it hurts like a bitch. I'd recommend a track or gym floor (that kind of bouncy black stuff they put down in weight rooms).
lol ya don't do it on pure concrete like my dumb ass
do it on a field or something.. broad jump is actually the most intense test, of all of the tests, imo.. the landing is what is most risky.. we used to use broad jumps over hurdles to minimize the stress of the landing, to constantly test hip power, it worked very well.. for example, if you could get 120" on broad jump, then you could get around 70" over a 30" hurdle.
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Pics, Videos, & Links / Re: A few videos from yesterday
« on: July 12, 2010, 07:09:19 pm »Yup... for my RL plant I kind of try to make it look good... I'm getting up fine though, about 75 cm I think. But there's a big difference in between a small ball and a "big" ball in terms of technique (expected, but nonetheless annoying).
My one-leg jump hasn't increased in the last two years or so though... despite the gains in strength. I think one way into that is cutting the bodyfat a bit...
you always bring up the bodyfat issue.. i think it's time you did it, hell, it'll help your knees out alot too, it sure has helped mine.. i can withstand so much more being this light, i can't even imagine how good i'll feel when im finally at my goal of 145-150.. i feel so light it's amazing.
i love to eat, regardless of how skinny i am, so cutting this fat really was pretty hard.. but i adjusted and feel better than ever.
you got to do it mang, if you got to 160-165 you'd be BALLIN`.
20257
Track & Field / Re: Usain Bolt is straight pimpin`
« on: July 12, 2010, 07:06:47 pm »I like his attitude
that's how i go out and like to play...F all coaches who try to act serious all the damn time, i like to play around but have super concentration and what not at the moment i am doing work haha
any1 with me?
it's 90%mental and 10% physical, seriously
well most football player's have that really aggressive attitude.. hardly anyone has that basketball swag attitude, such as chad johnson/deion/usain.. they got more of a "swag/flashy" attitude, which you don't see much on the football field, ESPECIALLY with coaches.. coaches usually have that attitude because honestly, most of the coaches who try and "be friendly" with the player's get used and abused, especially on the high school level.. as a coach you have to make people respect you and listen to you every minute, so being a "player's coach" usually doesn't work on the high school level, because immature athletes will get lazy/goof around too much if you allow it to happen.. so i understand where alot of those 'hard ass' football/basketball coaches are coming from... that stuff is fine on the college/pro level, because people are very serious on that level, so it can work.
i am too friendly as an s&c coach by default.. i mean I AMP PEOPLE UP hardcore in person.. kind of like a damn ray lewis of sorts.. when I just let my guard down and be too friendly with the h.s. kids, many of them start acting like little bitches, then it ruins the relationship.. if you look at my youtube videos, a kid like "jake rudock" or "russel", you can mess around with those kids and keep it relaxed.. because regardless of how much "fun you're having during the workout", when it comes time to do the set, they flip the switch and bring the intensity.. other kids you can't do that, they don't know how to flip the switch.
peace
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Track & Field / Re: hs track and field coaches suck
« on: July 12, 2010, 07:00:54 pm »ok i know from experience that my high school coaches are idiots
I had 2, one quit after freshman year
we never get a chance to lift, when we do we go and they tell us to squat on our toes, which is very very bad
they made us do box jumps for 20 reps x3 sets, which was endurance and we are the sprinting team
never once did we have recovery days, we went hard all the time even before a meet
we ran alot of distance running for being a short distance squad, alot of times coach was lazy and made us do 30+min jogs, which i have to say are just a recipe for disaster as it really got everyone with shin splints
we never practiced with blockes enough
we are a 4a school and we compete against the biggest schools in indiana, and most the guys ended up leaving half way through, or got hurt....so I ended up running against 2 of the fastest kids in the state and got schooled
they both did many things wrong, don't say HS coaches know what they are doing because I had 2 and they suck and were very well respected among coaches....there may be a few who know what they are doing but that's another story i amd talking average
damn that's a pretty bad testimonial for your coaches.. it's unfortunate they know so little.
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Track & Field / Re: Jonathan Edwards, Triple Jump beast
« on: July 12, 2010, 06:57:21 pm »
nice, thanks for those posts..
i have no idea about his training or anything, i've only read a few excerpts and saw one youtube video of him training..
<a href="http://www.youtube.com/watch?v=hAC1qLiJSA8" target="_blank">http://www.youtube.com/watch?v=hAC1qLiJSA8</a>
what a beast triple jump.. that's one of my favorite videos.
here's some video of him training:
<a href="http://www.youtube.com/watch?v=wY1jyoFJ76U" target="_blank">http://www.youtube.com/watch?v=wY1jyoFJ76U</a>
check at 2:20, this is what i was talking about in your journal, and other people's journals... using a mindset during lifting to help translate to the track and vice versa.
i have no idea about his training or anything, i've only read a few excerpts and saw one youtube video of him training..
what a beast triple jump.. that's one of my favorite videos.
here's some video of him training:
check at 2:20, this is what i was talking about in your journal, and other people's journals... using a mindset during lifting to help translate to the track and vice versa.
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Strength, Power, Reactivity, & Speed Discussion / Re: Standing Broad Jump
« on: July 12, 2010, 03:39:08 pm »This is hard!
I tried it yesterday, i never cheat so this is legit
my back foot hit 9ft @ my best attempt and that may not be legit, I probably hit 8ft..so 8-9Ft which is pretty sad
It was really hard, i had no form for it
anyone else try this out?
best ive hit was 104 or something, i forget.. im like 96" or so on it now (8').. broad jump always wrecks my knees.
this is jamie mcowen, went from like 110" broad jump to 123" in 3 months, shit was ridiculous:
that's the biggest broad jump improvement i've ever seen, shit was rugged.
i personally hate broad jumping, kills my knees, but i like doing MR hurdle leaps for distance etc.. i just don't like landing real deep and breaking all that momentum.. i love watching broad jumps though, i can't imagine being able to jump 11' like that, like some defensive backs do.
peace
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Progress Journals & Experimental Routines / Re: ADARQ's journal
« on: July 12, 2010, 03:35:00 pm »
internet still broken, something on their end, may take until wednesday to fix.. so if im posting less on forum thats why :/
ah.. well im glad you're good man, you always scared me with posts like that then they turn out to be nothing, that must continue
Damn, btw my knees hurt..
???
what u mean? explain? !!!
Both of them were feeling achy in a way at the top of knee; knee to quad insertion. Since it only hurt there, I was pretty sure it wasn't anything serious like jumpers knee. I just Iced it, woke up and they felt fine. I'm thinking it was because all the tension/soft tissue damage in the quad from the lower body session friday..
ah.. well im glad you're good man, you always scared me with posts like that then they turn out to be nothing, that must continue
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Pics, Videos, & Links / Re: A few videos from yesterday
« on: July 12, 2010, 03:32:15 pm »A few vids from yesterday, notice the differences in the gather with the mini ball and the size 5 ball:
One leg dunk with size 5 ball: http://www.youtube.com/watch?v=M-Sbr7Q7wzc
One-leg dunk from the side: http://www.youtube.com/watch?v=4x38vKZR6NY
Silly pirouette dunk mini-ball: http://www.youtube.com/watch?v=E-sX7X-lGTo
Silly pirouette dunk size 5 ball: http://www.youtube.com/watch?v=ylJiEKJsII8
Two-footed dunk with mini-ball RL plant: http://www.youtube.com/watch?v=SS1cemQ6I8I
Two-footed dunk with mini-ball LR plant: http://www.youtube.com/watch?v=3ykADt4v1jA
Two-footed dunk with size 5 ball: http://www.youtube.com/watch?v=prLmEfDEZPM (note the difference in the arm swings with a bigger ball, the speed difference, the amount of compression occuring in the plant etc)
Standing vert mini-ball dunk from the side: http://www.youtube.com/watch?v=6jClyR8gxAE
that rim is nearly 10' or 10' right? your SLRVJ's look real good.. LR plant looked good too.
jumping through pain? jumping good nonetheless.
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Pics, Videos, & Links / Re: amazing natural glute ham raise
« on: July 12, 2010, 06:23:30 am »I havent given up btw, Im still on him about finding it and going nuts on the internet looking lol. I feel like a dumbass for telling him it was retarded now since he listened and basically lost interest in it. I never thought anything would come of it and I was pretty sure I knew everything back then.
lol.. that tape is lost
your best bet would be to find someone in the elitefts crowd that has it.. many of those guys have libraries of this stuff.
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Pics, Videos, & Links / Re: amazing natural glute ham raise
« on: July 12, 2010, 06:10:28 am »haha at least I wasnt the only one looking for that damn vid I was talking about.
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Progress Journals & Experimental Routines / Re: from bull to beast, hopefully...
« on: July 12, 2010, 05:57:06 am »ah.... right u are.
my left leg comes off the block first.
[/quotes]
nice, stick with that!QuoteDLRVJ: RL now (if it means right foot hits first, left then hits ground, gathering into 2 feet tgt, and jumpoff)
SLRVJ: jumps off left leg
ya, tvs/adarq have come up with easy acronyms for jumping:
RL-DLRVJ = right left plant, double leg jump, right leg hits ground first, then left, then jump
LR-DLRVJ = left right plant ...
L-SLRVJ = left leg single leg vert
R-SLRVJ = right ..
SVJ = standing vert
but ya i find it odd you plant RL on DLRVJ and jump off left for SLRVJ lol... ;d
peace