Adarq.org

here's a vid of a female high school volleyball player.  I don't know why they have her squatting so wide, she looks crazy unstable like that i would have her going substantially less wide and making sure she pushed those knees out

ya, especially for females who have wide hips and alot of knee valgus to begin with.. plus the way she's looking up, it's going to cause way too much of an arch in her back.

peace

Ok so I'll go first. All of the stuff below is on "squatting for athletic performance", not for a meet.

Firstly, I don't like to force depth for people with long leverages, such as high jumpers/various basketball athletes. However, with these athletes, we do work on depth, especially during the warmup/work up sets. But for someone who is "very strong" yet has "very long femurs", I'm not going to sit there for months and months trying to get them to look like a powerlifter.

I get alot of people asking me how I teach squat form, as do most trainers. I feel that squatting off pins is probably the most effective way to teach the squat.



Really Lanky Athletes

So, for long femur'd high-jumper-build athletes, we'll go as low as possible without rounding. I can't really find any videos of half squats the way I do them, and I deleted (by accident) all of eddie's squat videos, but here's how he would squat:

• Armpit width stance
• Feet neutral
• Mid-bar
• Inhale, hold, & brace abs on the way down and on the way up, until 3/4ths of the way back up

Here's a video of me doing it, please post some nice half squat videos of high jumpers if you have them:

Half squat, close width, feet neutral:

<a href="http://www.youtube.com/watch?v=yKd87aDtHGA" target="_blank">http://www.youtube.com/watch?v=yKd87aDtHGA</a>

Not on video, half squat off pins, close width, feet neutral. scratch that. Here's a link to me squatting off pins, significantly above half squat tho: http://www.youtube.com/watch?v=QF-Fp5ZeAwo (after the isos)



Non-lanky athletes

For non-lanky athletes, deep squatting comes alot easier.

• Slightly wider than shoulders width stance
• Slight external rotation causing a slight toeing out
• Mid to High bar
• Inhale, hold, & brace abs on the way down and on the way up, until 3/4ths of the way back up

Here's Taje doing some, most of the other videos are alot darker. Also, most of his vids are maxes. He keeps his form tight in those videos but their are deviations. When trying to bump up his squat, we'd sacrifice depth temporarily as he built strength under the new weight, then worked his way back down. He also used pin squats to zero-in on his form.

Regular squat:

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

^^ Here taje is squatting 195 for reps. Most of his vids are darker and max attempts, so this is one of the best I got. He's hit 315 @ 150, below parallel.


Pin squat:

<a href="http://www.youtube.com/watch?v=8yq6ZVo0e70" target="_blank">http://www.youtube.com/watch?v=8yq6ZVo0e70</a>






So, two different athletes with two very different builds. I saw no point in holding eddie back trying to turn his squat into some kind of PL-style squat. Due to the close stance, he got massive hamstring /glute recruitment, so did I, so does everyone.

Half squatting can also be done for athletes like taje, as they peak vert. Most of the time spent should be below parallel though.


peace

strange when i watch it looks like his hips are tight

also like he has some hip internal rotation going on, maybe that's off or maybe that's  a + for him, i don't know that much about how the form should be .  of ccourse he did run a 4.34 so what do i know

what you think adarqui?

what do you mean it looks like his hips are tight?

I don't see that?

peace

x. Direct Measurement of Punch Force During Six Professional Boxing Matches

Despite considerable research into boxing, surprisingly little is known concerning the fundamental physics of forces delivered in a boxing match. Most previous punch force estimates have been obtained from laboratory studies in which an experienced boxer struck an inanimate object. This paper presents the first direct measurement of punch force in professional boxing matches. Measurements were made using a proprietary system that records the force associated with punch impact. Twelve boxers wore boxing gloves incorporating the bestshot System TM in six professional boxing matches across five different weight classes.

nice one ^^^

wish i could dl the pdf to see how they set that crap up.

18 March 2010

"The 7 day vertical jump cure" routine.
My usual lower body stretch routine.

DOMS:
Calves & hamstrings : just a little sore , need to flex them hard to feel it.
Butt : very sore , feeling a little pain in every contraction.
Quads : epic soreness , pain in even the slightest contraction , cant stand up from a chair without hands assistance , cant even walk normal...

out of calf/quad/glute/hamstring/adductor, I think quad soreness is the worst. When I've had EXTREME quad soreness, man you can't even walk. Every time you plant your foot it's just a collapse.

x. HOMONAL AND METABOLIC BLOOD STATUS IN BOXERS AFTER A 3-ROUND MATCH Hormonal and metabolic blood status

Abstract: Boxing is one of the combat sports in which the effects of numerous head injuries suffered in competitions
may cause neurological disorders, growth hormone deficiency and inhibit the hormonal activity of the pituitary gland.
As indicated in papers published by a number of authors, the longer the sports career and/or the greater number of
boxing matches, the greater this risk becomes. Hormonal disorders in boxers and kickboxers were detected in the
clinical tests involving pharmacological stimulation of the pituitary gland. To date the literature provided no descrip-
tions of either hormonal or metabolic reactions in boxers to intense physical effort which stimulates the hormonal
systems. The objective of the study was to determine the post-effort blood status of growth hormone (HGH), cortisol (C),
testosterone (T) and lactate (LA) in amateur boxers who participated in the Feliks Stamm International Boxing
Tournament, however it was contingent on the anabolic-catabolic ratio (r = -0.528*,
p < 0.05). The average C and LA levels were slightly higher, and the T level slightly lower in the case of the defeated
contestants (n = 4) than that of the winners (n = 11). No correlation was found between the age, the life-time number of
boxing matches and the tested blood parameters in the boxers. The results of hormonal tests give no reason to suspect
dysfunction of the pituitary gland and renal cortex. The considerably low T levels in the two contestants (3.0 and 4.2
nmol/L) are difficult to explain without any information gathered in neutral conditions.

3/17/2010

distal-medial area of both ankles feeling a little tender. I knew it would happen eventually. Need to get it to adapt though.



~30 yard backpedal sprints:
- 10
- felt real good
- wanted to sprint longer more but don't want to get sneak attacked, can't see behind me


broad jumps:
- about 40
- found a nice playground surface to jump onto. I jump from concrete then land on that surface. Can't really land with my heels on concrete.


jog back home:
- ankles bugging a little



ISOT rotation:

neutral grip pullups:
- 18,16,15

dips:
- 10,10,10

barbell squat:
- 95 lb @ 20,20,20

single leg squat variation:
- BW @ 20,20,20

calf raises:
- BW @ 40,40,50



calfs are so dead..

pc