21661
Track & Field / Re: Nice study & analysis of power (GRAPHS)
« on: March 17, 2010, 11:01:48 pm »im struggling to understand how this relates to my training.
heh? well if it doesn't, you can learn something from it.
peace
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heh? well if it doesn't, you can learn something from it.
peace
21662
News, Announcements, & Suggestions / Re: New Features
« on: March 17, 2010, 06:53:08 am »
Going to blog some crap soon.
Been adding lots of peer reviewed studies. Changing how I do it from now on:
- The main indexes in the posts will continue to be there, but new posts will contain new lists of studies.
- I'm including the whole study now and bolding relevant stuff.
pc
Been adding lots of peer reviewed studies. Changing how I do it from now on:
- The main indexes in the posts will continue to be there, but new posts will contain new lists of studies.
- I'm including the whole study now and bolding relevant stuff.
pc
21663
Track & Field / Nice study & analysis of power (GRAPHS)
« on: March 17, 2010, 05:51:20 am »
http://minds.wisconsin.edu/bitstream/handle/1793/31290/Anaerobic%20Power%20Profiles%20for%20Track%20and%20Field%20-%20Mike%20Johnson.pdf?sequence=1
Some guy's thesis for his master's @ WISC.
Analysis of power of various track & field athletes. Not a huge sample base, but whatever, still good information. Anyone have anything like this, but done with a larger sample? If so, please link it.
First, some nice preliminary info from the study, in case anyone needs clarification:
Ok now on to the good stuff:
Any thoughts?
Some guy's thesis for his master's @ WISC.
Analysis of power of various track & field athletes. Not a huge sample base, but whatever, still good information. Anyone have anything like this, but done with a larger sample? If so, please link it.
First, some nice preliminary info from the study, in case anyone needs clarification:
Ok now on to the good stuff:
Any thoughts?
21664
Progress Journals & Experimental Routines / Re: ADARQ's journal
« on: March 17, 2010, 02:12:37 am »
found the HR monitor, watch needs battery.
3/16/2010:
INSANE WORKOUT
im back.
shadow boxing:
- 4 rounds
- super fast
- ankles felt so strong, lots of bounce
- lots of punches/footwork
jog to 'quarter mile start line':
- felt good
quarter mile sprint:
- 1:12s
- felt good, ankles weren't as bouncy, i think being on my toes during shadow boxing so much might have tired em out a little bit
- felt good, still unable to push it max tho
half of quarter mile sprint:
- 31.2s
- so erm ~200m, no idea if it's half though, but at least i have a measurement i can take regularly
~1.x mile jog:
- a bit of fatigue from the previous work, stayed on my toes good though
- need to make sure i ALWAYS actively contract my hamstrings so my recovery leg cycles higher, i float alot easier when i do that
ISOT rotation:
chinups:
- BW + 10 lb: 10,10,11
weighted incline pushups:
- BW + 10 lb: 15,15,15
barbell squat:
- FAST
- 45 lb bar: 15,15,20
- heels elevated
SSBAR walking lunge:
- 75 lb: i forget how many each leg, like 5 each leg or something, 3 sets
SSBAR calf raise:
- 75 lb: 30,30,30
added weight, the experiment is dead, getting insanely powerful/conditioned using this system is now in action.
peace
3/16/2010:
INSANE WORKOUT
im back.
shadow boxing:
- 4 rounds
- super fast
- ankles felt so strong, lots of bounce
- lots of punches/footwork
jog to 'quarter mile start line':
- felt good
quarter mile sprint:
- 1:12s
- felt good, ankles weren't as bouncy, i think being on my toes during shadow boxing so much might have tired em out a little bit
- felt good, still unable to push it max tho
half of quarter mile sprint:
- 31.2s
- so erm ~200m, no idea if it's half though, but at least i have a measurement i can take regularly
~1.x mile jog:
- a bit of fatigue from the previous work, stayed on my toes good though
- need to make sure i ALWAYS actively contract my hamstrings so my recovery leg cycles higher, i float alot easier when i do that
ISOT rotation:
chinups:
- BW + 10 lb: 10,10,11
weighted incline pushups:
- BW + 10 lb: 15,15,15
barbell squat:
- FAST
- 45 lb bar: 15,15,20
- heels elevated
SSBAR walking lunge:
- 75 lb: i forget how many each leg, like 5 each leg or something, 3 sets
SSBAR calf raise:
- 75 lb: 30,30,30
added weight, the experiment is dead, getting insanely powerful/conditioned using this system is now in action.
peace
21665
Progress Journals & Experimental Routines / Re: ADARQ's journal
« on: March 16, 2010, 09:54:49 pm »quote- LR DLRVJ's:
- about 10'4, tried waking up, couldn't
weaaaaaaaaaaak yo check my pm
i replied.
got in a small car accident, nothing bad though, but someone rear ended me popped my bumper off.
pc
21666
Progress Journals & Experimental Routines / Re: ADARQ's journal
« on: March 16, 2010, 07:31:57 pm »darqui, you should perhaps invest in a heart rate monitor if your truly trying to improve your VO2 max etc...it would help you track data and see what gts you results too...not a must obviously but would be interesting from a scientific standpoint
ya i have one somewhere.. I used to have alot of data, like hr during jogging/jump rope etc. I forget alot of it, but I know I got up to 190 or so on my 3 minute jump rope intervals. My HR would recover pretty fast too. My lowest HR was 42 measured in a cardiac rehab lab.
Couldn't break 40's, wanted to so bad.. haha
let me see if I can find it, would be fun to use it again. If I do find it, i probably won't find the watch that goes with it.
peace man
21667
Peer Reviewed Studies Discussion / Re: MISC Animal Studies
« on: March 16, 2010, 06:01:23 am »
wtf:
http://www.glapbta.com/BFBP.pdf
Metabolic changes in skeletal muscle and blood of greyhounds during 800-m track sprint.
The aim of this study was to examine some metabolic properties and changes that occur in skeletal muscle and blood of greyhounds after an 800-m sprint. Three prime moving fast-twitch muscles were selected: biceps femoris (BF), gastrocnemius (G), and vastus lateralis (VL). The amount of glycogen utilized during the event was 42.57, 43.86, and 42.73 mumol glucosyl units/g wet wt, respectively. Expressed as a function of race time (48.3 +/- 0.7 s, n = 3), the mean rate of glycogen breakdown was 53.48 +/- 0.5 mumol.g wet wt-1.min-1 during the sprint. This is equivalent to an ATP turnover of 160 mumol.g wet wt-1.min-1, assuming 100% anaerobic conversion to lactate. This represents a conservative estimate, since greyhound muscle is heterogeneous and comprised of a large percentage of fast-twitch oxidative fibers (Armstrong et al., Am. J. Anat. 163: 87-98, 1982). The large decrease in muscle glycogen was accompanied by a 6- to 7-fold increase in muscle lactate from 3.48 +/- 0.13 to 25.42 +/- 3.54 (BF), 2.54 +/- 1.05 to 18.96 +/- 2.60 (G), and 4.57 +/- 0.44 to 30.09 +/- 1.94 mumol.g wet wt (VL), and a fall in muscle pH from 6.88 +/- 0.03 to 6.40 +/- 0.02 (BF), 6.92 +/- 0.02 to 6.56 +/- 0.02 (G), and 6.93 +/- 0.02 to 6.47 +/- 0.01 (VL). Cytosolic phosphorylation potential in BF decreased 10-fold from 11,360 +/- 680 to 1,184 +/- 347, and redox potential decreased 5-fold, indicating a marked reduction in the cytosol at this time.(ABSTRACT TRUNCATED AT 250 WORDS)
Skeletal muscle fibre composition in the dog and its relationship to athletic ability.
Skeletal limb muscles of the dog could generally be differentiated into three fibre types according to myosin adenosine triphosphatase (ATPase) (pH 9.4) and succinic dehydrogenase activities. However, because this was not always possible, for comparative purposes only, division into low myosin ATPase (slow twitch) type I and high myosin ATPase (fast twitch) type II fibres was used. The percentage of these fibre types in m deltoideus, m triceps brachii caput longum, m vastus lateralis, m gluteus medius, m biceps femoris and m semitendinosus was examined in the greyhound, crossbred and foxhound. In all muscles the greyhound had a significantly higher percentage of fibres with high myosin ATPase activity at pH 9.4 than the other breeds, with almost 100 per cent in most muscles examined. The activities of nine enzymes and glycogen concentration were determined in m gluteus medius and m semitendinosus of the greyhound and crossbred. Significantly higher levels of creatine kinase, aldolase, alanine aminotransferase and citrate synthase and significantly lower activities of 3-hydroxyacyl coenzyme A dehydrogenase and hexokinase were found in both muscles of the greyhound. The implications of these findings are discussed.
http://www.glapbta.com/BFBP.pdf
Metabolic changes in skeletal muscle and blood of greyhounds during 800-m track sprint.
The aim of this study was to examine some metabolic properties and changes that occur in skeletal muscle and blood of greyhounds after an 800-m sprint. Three prime moving fast-twitch muscles were selected: biceps femoris (BF), gastrocnemius (G), and vastus lateralis (VL). The amount of glycogen utilized during the event was 42.57, 43.86, and 42.73 mumol glucosyl units/g wet wt, respectively. Expressed as a function of race time (48.3 +/- 0.7 s, n = 3), the mean rate of glycogen breakdown was 53.48 +/- 0.5 mumol.g wet wt-1.min-1 during the sprint. This is equivalent to an ATP turnover of 160 mumol.g wet wt-1.min-1, assuming 100% anaerobic conversion to lactate. This represents a conservative estimate, since greyhound muscle is heterogeneous and comprised of a large percentage of fast-twitch oxidative fibers (Armstrong et al., Am. J. Anat. 163: 87-98, 1982). The large decrease in muscle glycogen was accompanied by a 6- to 7-fold increase in muscle lactate from 3.48 +/- 0.13 to 25.42 +/- 3.54 (BF), 2.54 +/- 1.05 to 18.96 +/- 2.60 (G), and 4.57 +/- 0.44 to 30.09 +/- 1.94 mumol.g wet wt (VL), and a fall in muscle pH from 6.88 +/- 0.03 to 6.40 +/- 0.02 (BF), 6.92 +/- 0.02 to 6.56 +/- 0.02 (G), and 6.93 +/- 0.02 to 6.47 +/- 0.01 (VL). Cytosolic phosphorylation potential in BF decreased 10-fold from 11,360 +/- 680 to 1,184 +/- 347, and redox potential decreased 5-fold, indicating a marked reduction in the cytosol at this time.(ABSTRACT TRUNCATED AT 250 WORDS)
Skeletal muscle fibre composition in the dog and its relationship to athletic ability.
Skeletal limb muscles of the dog could generally be differentiated into three fibre types according to myosin adenosine triphosphatase (ATPase) (pH 9.4) and succinic dehydrogenase activities. However, because this was not always possible, for comparative purposes only, division into low myosin ATPase (slow twitch) type I and high myosin ATPase (fast twitch) type II fibres was used. The percentage of these fibre types in m deltoideus, m triceps brachii caput longum, m vastus lateralis, m gluteus medius, m biceps femoris and m semitendinosus was examined in the greyhound, crossbred and foxhound. In all muscles the greyhound had a significantly higher percentage of fibres with high myosin ATPase activity at pH 9.4 than the other breeds, with almost 100 per cent in most muscles examined. The activities of nine enzymes and glycogen concentration were determined in m gluteus medius and m semitendinosus of the greyhound and crossbred. Significantly higher levels of creatine kinase, aldolase, alanine aminotransferase and citrate synthase and significantly lower activities of 3-hydroxyacyl coenzyme A dehydrogenase and hexokinase were found in both muscles of the greyhound. The implications of these findings are discussed.
21668
Peer Reviewed Studies Discussion / Re: MISC Animal Studies
« on: March 16, 2010, 05:52:44 am »
added this:
2003: Functional trade-offs in the limb muscles of dogs selected for running vs. fighting
The physical demands of rapid and economical running differ from those of physical fighting such that functional trade-offs may prevent simultaneous evolution of optimal performance in both behaviours. Here we test three hypotheses of functional trade-off by measuring determinants of limb musculoskeletal function in two breeds of domestic dogs that have undergone intense artificial selection for running (Greyhound) or fighting performance (Pit Bull). We found that Greyhounds differ from Pit Bulls in having relatively less muscle mass distally in their limbs, weaker muscles in their forelimbs than their hindlimbs, and a much greater capacity for elastic storage in the in-series tendons of the extensor muscles of their ankle joints. These observations are consistent with the hypothesis that specialization for rapid or economical running can limit fighting performance and vice versa. We suggest that functional trade-offs that prevent simultaneous evolution of optimal performance in both locomotor and fighting abilities are widespread taxonomically.
This study might as well be a generalization of elite sprinters versus wrestlers.
2003: Functional trade-offs in the limb muscles of dogs selected for running vs. fighting
The physical demands of rapid and economical running differ from those of physical fighting such that functional trade-offs may prevent simultaneous evolution of optimal performance in both behaviours. Here we test three hypotheses of functional trade-off by measuring determinants of limb musculoskeletal function in two breeds of domestic dogs that have undergone intense artificial selection for running (Greyhound) or fighting performance (Pit Bull). We found that Greyhounds differ from Pit Bulls in having relatively less muscle mass distally in their limbs, weaker muscles in their forelimbs than their hindlimbs, and a much greater capacity for elastic storage in the in-series tendons of the extensor muscles of their ankle joints. These observations are consistent with the hypothesis that specialization for rapid or economical running can limit fighting performance and vice versa. We suggest that functional trade-offs that prevent simultaneous evolution of optimal performance in both locomotor and fighting abilities are widespread taxonomically.
This study might as well be a generalization of elite sprinters versus wrestlers.
21669
Progress Journals & Experimental Routines / Re: from bull to beast, hopefully...
« on: March 16, 2010, 04:56:06 am »cos im piss poor at recovery, legs are still aching now as i type haha.
you'll get better now though, now that you have two days of workouts.
something to keep in mind about the volume on those days, you could do something like:
Day 1:
...
- Squat: 1 x 5, 2 x 3 (work up to a heavy 5, then heavy 3)
- Lunges: 2-3 x 5 each leg
...
Day 2:
...
- Squat: 3 x 5-8 (3 sets of 5 with ~6-7RM or 8 with ~9-10, short rest intervals, for example, 1min30s or so)
- Stepups: 2-3 x 5 each leg
...
Just an example.. Keep one day heavy (day 1) and the other day volume (day 2). Stepups don't have a significant "eccentric portion", so, they shouldn't contribute much to soreness.
Lifting one day a week usually keeps you from adapting properly, meaning, with just one day you will experience more soreness than if you train 2-3 days per week etc. Your body adapts to the frequency.
21670
Progress Journals & Experimental Routines / Re: from bull to beast, hopefully...
« on: March 16, 2010, 04:06:27 am »ahh... thanks thanks my man..
i'll mix it up abit between the stiff leg ankle hops, lateral hops, quick lunges...
cos it looks like im both a sl and dl jumper now, seeing how both are abt the same height haha...
but i think the vert will suffer for awhile doing this...
after a month or so, if and when the numbers come up abit, i'll be askin u for some more help on what to do next adarq...
much appreciated so far!
no problem, but I don't see why your vert would suffer. I'd imagine you will experience more gains, considering you have 2 days worth of significant CNS stimulus now, instead of 1.
pc!
21671
Progress Journals & Experimental Routines / Re: ADARQ's journal
« on: March 16, 2010, 04:05:10 am »
I've always beee a heel->toe runner so, finally getting somewhat adjusted to midfoot jogging really hammers my calfs hard. Until recently, i'd experience extreme soreness if I ran a mile on midfoot, we're talking 6-7 day soreness. Now it only lasts a day or so.
im a heel-->toe guy as well. first time i tried consciously to land midfoot was a barefeet attempt on a treadmill, fuck my calves were stiff for half a week after..
ya man!!!!! how horrible is that shit? check out the foot/leg mechanics thread, in crazy weird analysis... we weren't meant to run heel->toe as humans.
I fought through the pain hard, and finally overcame it. Now jogging feels so much better. Eventually once my conditioning comes back I'll have way more speed. Well, in fact, I'll be able to run faster at a given conditioning level than when I was boxing, I'd imagine, since I get more bounce running mid-foot.
My conditioning is definitely way off compared to years ago, just have to keep working.
Jogging is alot more fun on mid-foot, feels "graceful", if that makes any sense. Feels better than just plopping around on heel->toe.
When boxing, and when doing vert, if I ran heel->toe for 400m+, I'd get soreness for nearly a week. It would be so extreme.
god that's weak shit
peace
21672
Introduce Yourself / Re: Adarq bio?
« on: March 16, 2010, 03:58:06 am »good luck man,
yo for the internship you would expect that at the places they would want to help me reach my goals as well and help me with my training right?
ya i'd imagine they would want to help you with your training.. I mean, at PC, they would do little classes and you'd participate / learn etc, but they also liked it when the interns trained using their system.
Quote
check otu this vid also, what the hell is going on with his knee, check out the comment sand his reply to mine, doesn't make any sense, that had nothing to do with the balance that's how his knees are (probably weak stabilizers i guess)<a href="http://www.youtube.com/watch?v=_2aFqKi08D0" target="_blank">http://www.youtube.com/watch?v=_2aFqKi08D0</a>
well, first of all he's pretty uncoordinated. I mean, he does have power but from some other video I watched, he's definitely lacking in the coordination department, for example in the hurdle hops.
But ya, he definitely has some glute weakness going on, especially glute medius, which is causing ALOT of adduction / internal rotation of the femur. It's not kicking in too abduct / ext.rot it. I mean it's hard when you're coming off a box, for sure, but when he's going back down it should be kicking in. His knee looked like a pinball.
I like those stepups btw, I've been doing that but on the ground, hits the glutes very hard. I sit back a bit more though.
His "excuse" about talking messing up his exercises, it's funny but it does have a bit of truth to it. You can tell he looks fidgity/jumpy. But ya besides that, he needs to do some single leg side planks = hit glut.med/TFL.
pc mang
21673
Progress Journals & Experimental Routines / Re: from bull to beast, hopefully...
« on: March 16, 2010, 03:41:55 am »doin two pushing/pulling motions in the same day... i probably cant do too much on one of them..
well, you could do push/pull on both days then. I didn't think you wanted to do it like that from your post.
Quote
can i do the rows on the machines? cos when i do bent over rows, i feel my lower back tiring...
ya of course!
Quote
actually i have no idea what assistance exercises to do, i just picked something from that slrvj toolbox article u did..
what would u recommend?
the line hops/quick lunges are both good to do after lifting, as they aren't too CNS intensive, and they are definitely doable after lifting hard.
for double leg jumpers, stiff leg ankle hops are very effective at getting more pop out of the calfs, so you could also implement those instead of the quick lunges. with ankle hops you'd do sets of about 5 reps, stiff leg hops, lots of shoulder power, for about 5 sets or so.
the rfi line hops are real good after lifting..
Quote
also, what is this arm/shoulder assistance thing u talkin abt?
that's just the curls/shoulder stuff you like doing.. just throw in a few supersets of bicep/tricep/shoulder work if you feel up to it.
sound good?
so now you're looking at:
Day 1
- warmup
- some kind of "plyo": double or single leg bounds
- squats (shooting for higher weightages)
- walking lunges
- pullups
- OHP
- stiff leg ankle hops
- finish with core stabilization + arm/shoulder assistance
Day 2
- warmup
- some kind of plyo: double or single leg bounds
- squats (shooting for higher vol)
- stepups
- bench
- seated row
- lateral ankle hops
- finish with core circuit + arm/shoulder assistance
21674
Progress Journals & Experimental Routines / Re: ADARQ's journal
« on: March 16, 2010, 02:42:06 am »
ok system is in place now.. I might go back on what I said about weights eventually based on this system I put together. It's got some similarities to alexv's stuff in terms of the exercises im implementing, but it's a bit different. Goal is to keep the frequency high, volume high, and play around with different intensities.
their are a few workout TYPES:
ISOT (isotonic)
ISOM (isometric)
ISOT + ISOM (basically paused movements)
RFI (rapid fire)
PLYO (plyometric or reactive)
ADA (altitude drop)
Each workout has:
- Skill (jumps and/or sprints and/or conditioning)
- double leg lower TYPE
- single leg lower TYPE
- push TYPE
- pull TYPE
- stiff leg TYPE
I'm going to be spending most of my time with ISOT, ISOT+ISOM, RFI, & PLYO workouts.
3/15/2010
unfortunately, CNS was thrashed due to only 5 hours sleep: 11am -> 4pm.
jog to basketball court:
- felt great, bouncy
LR DLRVJ's:
- about 10'4, tried waking up, couldn't
jog home from basketball court:
- good pace, even more bouncy
ISOT + ISOM rotation:
pause neutral grip pullup:
- neutral grip pullup + 5 second hold at top between each rep:
- 10, 9, 6, 6
dips:
- no point in doing pause dips yet
- 10, 10, 10, 10
- felt good today on them
paused single leg squat variation:
- 5 second pause at bottom
- about 10 each leg, 4 sets
- all glute
paused calf raise:
- 5 second pause at top
- 10, 10, 10, 10
their are a few workout TYPES:
ISOT (isotonic)
ISOM (isometric)
ISOT + ISOM (basically paused movements)
RFI (rapid fire)
PLYO (plyometric or reactive)
ADA (altitude drop)
Each workout has:
- Skill (jumps and/or sprints and/or conditioning)
- double leg lower TYPE
- single leg lower TYPE
- push TYPE
- pull TYPE
- stiff leg TYPE
I'm going to be spending most of my time with ISOT, ISOT+ISOM, RFI, & PLYO workouts.
3/15/2010
unfortunately, CNS was thrashed due to only 5 hours sleep: 11am -> 4pm.
jog to basketball court:
- felt great, bouncy
LR DLRVJ's:
- about 10'4, tried waking up, couldn't
jog home from basketball court:
- good pace, even more bouncy
ISOT + ISOM rotation:
pause neutral grip pullup:
- neutral grip pullup + 5 second hold at top between each rep:
- 10, 9, 6, 6
dips:
- no point in doing pause dips yet
- 10, 10, 10, 10
- felt good today on them
paused single leg squat variation:
- 5 second pause at bottom
- about 10 each leg, 4 sets
- all glute
paused calf raise:
- 5 second pause at top
- 10, 10, 10, 10
21675
Progress Journals & Experimental Routines / Re: no bounce, need bounce
« on: March 15, 2010, 09:26:11 pm »Only one decent thing to report about the workout today: bench press!
Warm up
jog x7mins
usual
pogos 3x5-8
stiff leg ankle hops x10
Work
SLRVJ xa bunch -- not so hot, or at least a couple of the jumps off my right foot were okay but left all sucked and most of right sucked
bench 3x175, 3s185, 7x195
chinups x10, 6 -- elbow and upper left arm fail
Cool down
stretch
Core
crunches x100
back extensions x60
According to the timinvermont one-rep max calculator, that's a one-rep max of 235 for the bench, or 20 pounds heavier than I've ever actually lifted. And my elbow was not having a happy day. Part of me thinks I should cut back on weight (i.e. intensity) for all exercises and focus on higher reps, get back to basics with technique and make sure my tendons and ligaments are up to speed with my musklez.
nice on the benching.