Adarq.org

Quote from: LanceSTS on September 10, 2012, 04:54:05 pm

Quote from: seifullaah73 on September 10, 2012, 08:14:56 am

I will try not slow down intentionally, just run out, emphasize large steps rather than slow arm swings but not too much to over emphasize. Training today.

Thanks for the help

p.s. i will try get on to a track and they should have blocks available for me to use this year.

Where did you get "large steps" from?  You dont want to over stride... Focus on running fast and explosive, do your form drills, and dont over think it.

If I do this and don't actively think about elongating my strides... I just do very short quick steps. Don't know what seifullaah73 does but that's what I do.

You need to do form drills.  Thats when you fix those issues, not when working on maxS.

  Its not really going to make a huge difference either way, but I like to keep it around workouts, either pre or post, or both.

Chris Thibaudeau wrote:
>
> The autoregulation concept which is closely linked the cybernetic
> periodization and which refers to the actual self-adjustment of the
> training load according to the daily capacity of the athlete. I first
> learned this concept from one of Dr. Siff's article in the Soviet
> Sports Review (1993) on APRE Training and from the work of Dr.
> Ladislav Pataki.
>
> The article by Dr. Siff and the book by Dr. Pataki detailed 2
> different method of adjusting your training load to your capacity for
> that day.
>
> Dr. Siff's method consisted of training using a fixed number of reps
> during a specific workout and increasing intensity until one hit the
> maximum load he could use for the prescribed number of reps.
>
> For example, if the prescribed number of reps was 6, one could have
> the following progression during his training session:
>
> Set no.0: Warm-up
> Set no.1: 6 reps with 50% of his 6RM
> Set no.2: 6 reps with 75% of his 6RM
> Set no.3: 6 reps with 100% of his 6RM*
>
> * If the third set is successful:
>
> Set no.4: 6 reps with an additional 5lbs**
>
> **If the fourth set is successful:
>
> Set no.5: 6 reps with an additional 5lbs
>
> And this goes on until one is unable to complete the prescribed 6
> reps ... the last load achieved then become the new 6RM which is used
> as the basis for the planification of the load to use for the next
> session.
>
> Dr. Pataki's method is slightly different. The load is constant (and
> must be challenging for the prescribed number of reps) throughout the
> training session and so is the number of reps per set and the rest
> between sets. The athlete do as much sets as he can until he cannot
> complete the number of reps prescribed.
>
> For example, if the prescribed number of reps was 6:
>
> Set no.0: warm-up
> Set no.1: 6 reps with 95% of 6RM (completed)
> Set no.2: 6 reps with 95% of 6RM (completed)
> Set no.3: 6 reps with 95% of 6RM (completed)
> Set no.4: 6 reps with 95% of 6RM (completed)
> Set no.5: 6 reps with 95% of 6RM (only 5 reps completed)
>
> If the athlete is able to sustain a lot of work the load must be
> increased in the next session or the rest between sets is decreased.
>
> To these 2 methods one could add the classic bulgarian wave loading
> method where you gradually work up to your maximum capacity for a
> given workout, reduce the load and do more sets, then go back up.
>
> Example:
>
> Set no.0: warm-up
> Set no.1: 3 reps with 60% of 1RM
> Set no.2: 3 reps with 70% of 1RM
> Set no.3: 3 reps with 80% of 1RM
> Set no.4: 2 reps with 90% of 1RM
> Set no.5: 1 rep with 95% of 1RM*
>
> * If successful:
>
> Set no.6: 1 rep with an additional 5-10kg*
>
> * If successful:
>
> Set no.7: 1 rep with an additional 5-10kg*
> Set no.8: 2 reps with 90% of 1RM
> Set no.9: 2 reps with 95% of 1RM
> Set no.10: 1 rep with daily max
>
> ***Of course this is not a real Bulgarian loading pattern, just an
> example.
>
> Still, one could add the 3-2-1 wave loading method of Canadian
> weightlifting coach Pierre Roy where one does sets in wave pattern
> ... each wave comprising 3 sets of increasing intensity. When one is
> able to complete a wave, he starts a new one with the same reps
> scheme but with increased loading.
>
> Example:
>
> Set no.0: warm-up
> Set no.1: 3 reps with 88% of 1RM
> Set no.2: 2 reps with 92% of 1RM
> Set no.3: 1 rep with 98% of 1RM
>
> If all 3 sets are successful:
>
> Set no.4: 3 reps with 90% of 1RM
> Set no.5: 2 reps with 94% of 1RM
> Set no.6: 1 rep with 100% of 1RM
>
> If all 3 sets are successful:
>
> Set no.7: 3 reps with 92% of 1RM
> Set no.8: 2 reps with 96% of 1RM
> Set no.9: 1 rep with 102% of 1RM
>
> If all 3 sets are successful:
>
> Set no.10: 3 reps with 94% of 1RM
> Set no.11: 2 reps with 98% of 1RM
> Set no.12: 1 rep with 104% of 1RM
>
> Regardless of what scheme you use, the thing I like with this type of
> training is that it"s highly adjustable to the ever-changing
> capacities of the athlete. Some days the athlete has not fully
> restored his glycogen or protein structures so he will not be able to
> do as much work ... having him stick to a set loading parameters in
> that case can be overkill and further delay the supercompensation
> process and vice-versa.
>
> IMHO, autoregulating training methods are much more adequate to
> develop high performance athletes than set-in-stone loading schemes
> (even one carefully planned taking all physiological aspects in
> consideration).
>
> References:
>
> Pataki, L., "Autoregulation of Training Load" in Zbornik VR UV CSZTV,
> Bratislava, 1983, pp 233-236.
>
> Pataki, L., Holden, L., "Winning Secrets" (sorry, I don't have the
> full ref. I borrowed the book from a friend).
>
> Siff MC & Verkhoshansky YV "Supertraining" 1999 Ch 6
>

  Grats on getting under 180 man, keep up the good work !@!  I wouldnt worry about dexa right now, use the scale and the mirror.  Measure your WAIST regularly, that will give you good feedback for a long period of time.

I switched from barbell tricep reverse curls to dumbbell with a 'diamond' grip - I find this way more comfortable, in addition to the fact that I was using preset weight straight barbells which were 10 lb apart and the form which I did it with was not comfortable, after moving to dumbbells its infinitely more comfortable and I can make progress easier. Is this ok to you?

yes.

Also, I switched to seated hammer curls for more ROM but 5 lb less weight so I use the back less - is this ok? I still keep the dbell curls standing.

yes

I've started using weight for pullups and rack chins last week, FINALLY. Also got to 190 bench for 3 sets, FINALLY.

nice work!

I also took this yoga back strengthening class and my back feels better now, gonna fix my posture permanently and work my core everytime so I have no issues.

cool, if it helps your issue then keep at it.

I've been waiting for the right time to make a thread on your Q&A and always held back because I wasn't sure if it was a good enough question but i might have one now.

1. Tell me about the SSB. You are aware of my issues with squatting (fwd lean out of da hole, squatmorning tendency, trouble making it a quad dominant exercise rather than my stronger hamstrings etc). I've been reading about the safety squat bar. Could it help me? I tend to lose good position coming out of the hole, and according to what i've read the SSB allows you to be strongest in the weakest position (bottom) of a normal squat which is where I am having trouble

The safety squat bar is great if you have one, there are so many things you can do with it, and yes, it makes a back squat a "higher" high bar squat.  If you have trouble staying upright in the squat, yet you can front squat upright, the safety bar can be that "tweener" that gets you to a more upright, squat.

The other thing about it is, you can turn it around and use it for front squats, wrapping the arms under and over the pad.  This is by far the most comfortable front squat for most athletes, and really allows you to fatigue the legs without any issues with the rack position.

The other thing you can do with a safety squat bar is, keep your hands on the rack as you squat, making sure you are in a solid position in the hole and on the way up.  You can gradually reduce the arms involvement as you groove and train the movement pattern, and eventually end up with a similar squat that you were only able to achieve via holding the rack previously.

One thing to remember though, if you try and "good morning" with a safety squat bar, it will rape your low back due to the higher positioning on the traps.

2. I made the change from LBBS to HBBS recently and it helps with the issues above but my squat is still very hamstring dominant. I have hamstring soreness postworkout even if I haven't done any specific hamstring exercise and no sprinting. In fact if you didn't know where I was putting the bar, it would be hard to distinguish it from my LBBS. I also think the imbalance btw hamstrings and quads is part of the reason why i've got problems coming out of the hole. Anything I can try to fix the imbalance? Because it seems if I just try to push my squat up, my hamstrings just get stronger, and my quads not so much.

yes, you have a similar problem as many with your torso/leg length ratio that have been low bar squatting, youre much better at driving your hips up, than driving the chest and shoulders up first.  The single best way to fix this imo is to front squat until that movement pattern becomes dominant.  If you got a safety squat bar, holding the rack lightly as you pull yourself into a solid bottom position, and driving out upright would help this as well. 

2. I have a friend who is about  25, 6' tall, a good athlete in his day and weighs a fat ~90kg/200lb (maybe a few kilos less than this). He's got a wicked first step and very quick to accelerate from stationary even though he's fairly overfat. How does this work? Is it just genetics? I ask because he's far from the 10% I would need to be athletic, he's probably closer to 30% and yet the excess (dead) weight doesn't seem to stop him from being able to accelerate quickly when guarding him

Can be a number of different things, his timing, high rate coding/excitable cns, and even with the extra weight he may still have a fairly decent strength/bw ratio.   but to make your first step lethal, watch where the defenders weight is.  The second you get them back on their heels, or too far forward, make that step.  It will appear 208% faster to the defender, even though its the same speed as your usual steps, its how you timed it.  Also, 98.576 % of statistics are made up on the spot.

  http://walrusmagazine.com/articles/2012.07-sports-the-race-against-time/