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Messages - $ick3nin.v3nd3tta

Pages: 1 ... 13 14 [15]
211
ADARQ & LanceSTS - Q&A / Re: Proper Jump Squat technique
« on: April 24, 2011, 05:28:23 am »
Another variation I just started doing recently which I like is what I call squat thrusts: Dumbbells held at shoulders (like the beginning of a shoulder press), full squat, pause, then explode up with triple extension and press the dumbbells.

212
Pics, Videos, & Links / Re: beast
« on: April 24, 2011, 02:05:22 am »
^ Great pics.


213
ADARQ & LanceSTS - Q&A / Re: proper way to lean down/diet/lose weight
« on: April 24, 2011, 01:28:36 am »
If your optimal weight is 145lbs?.

Maintain 145lbs.

Simples. Keep hittin' the scales daily.

Knee soreness?. Give road cycling/mountain biking a try, as it's non-impact on your knee joints. Start out very low intensity, gradually increasing the resistance/tolerance.

"You want to drop to 145, then go back to being able to eat whatever I want as much as I want without gaining weight, staying at 145.  How do I do this"?.

Increase energy expenditure/do more activity.


This is what 5-8000 calories a day does for you when your in the saddle 5-8hours.






You turn into a walking furnace baybe.

214
Strength, Power, Reactivity, & Speed Discussion / The Vertical Jump Formula By Chad Wesley Smith
« on: April 23, 2011, 07:18:37 pm »
The Vertical Jump Formula.
By Chad Wesley Smith

Original Link: http://www.jtsstrength.com/articles/2011/03/21/the-vertical-jump-formula/
Squat and Deadlift Variations.
Posterior Chain Training.Unilateral/Quad Dominant Training.Box Jumps.

Box jumps are a very simple way to develop and measure your rate of force development. Standing box jumps and seated box jumps both will do the trick here. It is simple, each week jump on a higher box than you did the week before and do less total jumps than the week before.  One important thing when performing box jumps, that many lose sight of, is the way you land on the box is of great importance. Be a great box jumper because you can jump high, not because you can pull your knees up to your ears. Yes, box jumps will help you develop flexible hips, but when trying to build a big vertical, you need to concern yourself with how high you can propel your center of gravity (hips), so try and land your box jumps in a parallel squat or higher.

Weighted Jumps.

Weighted jumps are the best of both worlds, they force the athlete to move with both speed and strength. You can weight jumps in many different manners, holding weights, wearing a vest, ankle weights, resisted by bands, the list goes on. You can do box jumps with weights or just squat jumps. I particularly like to jump on foam when doing weighted jumps. We do this for two reasons, the landings are easier on the joints which is particularly important with the increased load, and to force the athletes to rely on their muscles, not their tendons, to produce the force.

Reactive Jumps.

215
Progress Journals & Experimental Routines / Re: ADARQ's journal
« on: April 23, 2011, 03:33:29 pm »
Quote from: Raptor on April 22, 2011, 10:51:19 pm
Well if I take me as an example, when I used to do unracks it was just my entire core "shaking" and feeling this "twisting" thing going on... like my spine was totally unstable and under the possibility of a little twist. You don't need me to tell you how dangerous that is. But if that's not the case for you, then...

Then you need to start working on your core stability & reducing the weight.

No wonder your back is fucked.

216
ADARQ & LanceSTS - Q&A / Re: proper way to lean down/diet/lose weight
« on: April 22, 2011, 04:18:16 pm »
Eat fewer calories.

Don't turn it into rocket science.


217
Progress Journals & Experimental Routines / Re: ADARQ's journal
« on: April 20, 2011, 07:47:08 am »
Quote from: adarqui on April 20, 2011, 05:29:59 am
tooooooooooons of stretching, hamstrings/quads were soooooo loose after the stretching all night.

We should have a thread on flexibility.

I have read studies which show lots of stretching reduces stiffness (both passive and active) detrimental to running, loss in power, loss in recoil, changes in neural thresholds of the muscle etc, reflected in slower speeds.

218
ADARQ & LanceSTS - Q&A / Re: Proper Jump Squat technique
« on: April 20, 2011, 01:24:36 am »
Heres a pretty good link: http://www.elitetrack.com/forums/viewthread/8786/

219
Progress Journals & Experimental Routines / Re: ADARQ's journal
« on: April 20, 2011, 01:16:18 am »
Quote from: adarqui on April 19, 2011, 10:54:12 pm
JUST ORDERED A 45 DEGREE HYPER@!$!@!@%!@ my hamstring/glute training is about to improve 100x.. since im not going to 24hour fitness as much, i really need that machine.. really gets my glutes/hams bigtime.. ill be able to relax and rep out tons of sets too.. happy

Performing back extensions would be pretty similar to straight-legged deadlifts?.

Same movement?.



<a href="http://www.youtube.com/watch?v=vx0jZBEmZcE" target="_blank">http://www.youtube.com/watch?v=vx0jZBEmZcE</a>

220
LanceSTS's Performance Blog / Re: SOME JUMP/ PLYO/ EXPLOSIVE STRENGTH WORKOUTS
« on: April 20, 2011, 12:52:17 am »
I found that only horizontal single leg hops for distance, had a significant correlation to sprint times. The other plyometric exercises I did not correlate significantly to sprint times including bounds & depth jumps (but that's just me).

Do you guys recognise sprinting as a plyometric activity?.

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