Adarq.org

Indirect idea from Vag, thanks Vag

I'd rather post on my forum. Also, traditional blog format bugs me, I've never liked it.

PERFORMANCE TRAINING

Quick Index: New articles

23. 02/26/2011: "lead by example" & "the 29 keys to vertical jump improvement"

22. 02/26/2011: The "33.5 to 37" Arowe power block

21. 01/31/2011: The FlanderBeast Strength & Power Template #1

20. 01/12/2011: The 2011 Blueprint : Better gains through improved clarity

19. 12/29/2010: Max Effort Beast Mode (MEBM)

18. 07/31/2010: What to eat to peak performance?

17. 08/24/2010: STRENGTH / POWER + CONDITIONING COMPLEX : For vertical jump, speed, fitness, etc

16. 08/01/2010: ADARQ.org Officially Endorses Nke Zoom Waffle Racers

15. 07/02/2010: WAKE THE F*$% UP - Exercises that can have you firing optimally

14. 07/02/2010: Paused Lifts For Strength Gain - Improving bench, squat, and pullups

13. 06/26/2010: Verkhoshansky Notes - Methods, Ideology, Gems, & Forum Responses

12. 05/28/2010: Stopwatch Double Click

11. 05/21/2010: An Introductory Block

10. 03/27/2010: Some post on another forum: Why people fail

9. 03/24/2010: About a Verkhoshansky Quote

8. 03/03/2010: Making Progress: Mind Muscle Link

7. 02/11/2010: The Single Leg Jumper's Toolbox: Part 1, 2, & 3

6. 02/17/2010: The Ratio Technique

5. 02/09/2010: POLL! Kneeling exercises for vert?

4. 02/07/2010: Making Progress - Keeping A Journal EXAMPLE (High Frequency Squat Experiment History)

3. 02/07/2010: Making Progress - Keeping A Journal

2. 02/06/2010: Making Progress - Progressive Overload

1. 02/05/2010: Maximal Strength Effort Method (MSEM)

Quick Index: Old articles:

5. How performance is affected by lack of sleep

4. Instant RFD Part 3: High Frequency Squat

3. Instant RFD Part 2: ISO Extension Stim (IES)

2. Instant RFD Part 1: Effective Stimulation For Days

1. Simple active-dynamic warmup

Quote from: LBSS on February 01, 2010, 10:20:43 pm

was getting around 30-31" in the RVJs (reeeally rough estimate), which isn't bad by my standards

I dont get it.
You can squat 305 , DL 360 , your bodyweight is ~170 and bodyfat ~10%, you stretch, you train constantly...
WTF?!?!?! You should jumping much higher , there's a missing link somewhere.
Andrew???

well i have a few hunches on it based on what we see in the log..

1) he was around 31-32" RVJ on dec 31, which was a PR, so his recent jumping might just be disguised in some fatigue.. he has PR'd what - DL and squat since then right? when you're PR'n in lifts, you're going to have alot of 'oscillations' in jumping, due to the supercompensation/fatigue "cycle" created by PR'n lifts.

2) he's been operating in the 5 rep range for too long.. this is what I really think is happening.. him going into a 5/3/1 setup might cause some new jump PR's to show up.. regardless of 5/3/1, i'm in favor of him (and everyone) not spending too much time at a certain rep range.. i find singles to be the most effective way of getting rid of any fatigue or MAL-ADAPTATIONS from successive rep lifting, ie, negative adaptations in starting strength/RFD.. successive rep lifts (ie 5 reps) are good for muscle/strength gain, but they can produce negative adaptations in starting strength (slowly it down significantly, though it may seem small).

as far as singles go, im talking like 5x1, 8x1, etc, with anywhere from 85-95% 1RM..

you could do 4 weeks of lifting with 5's, then transition into 2 weeks of singles.. or do singles every 3rd-4th workout and try and PR 2 days following the singles.. stuff like that.

weightlifting is a battle between negative adaptations and positive adaptations.. positive adaptations in max strength can lead to negative adaptations in RFD.. the stimuli have to be balanced out so not to wreck RFD, imo.

so him planning to do 5/3/1 might be a good idea.. at least it will spread the spectrum around a bit.


peace man


edit: you could also incorporate light jump squats (not rebounding, ~20-30%) / REA singles-triples before your heavy squat sessions etc.. in order to keep providing that stimulus.

edit #2: oh, if you're referring to his jumping in general, it's an rfd issue.. i'd tackle that by making sure to include some explosive overloaded movement prior to squatting, say, every other session... and then making use of singles in blocks while trying to PR, after spending time in a strength block.. so that goes back to my 4 week strength / 2 week singles comment earlier.

gn im out

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<a href="http://www.youtube.com/watch?v=YDiyHb-R9RI" target="_blank">http://www.youtube.com/watch?v=YDiyHb-R9RI</a>

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http://www.dailymail.co.uk/news/article-1247492/Tough-Guy-contest-Eight-miles-mud-barbed-wire-broken-glass--race-defies-elf-safety-culture.html

WTF

29 January 2010

Weight at session : 190lbs

SPEED SQUATS ( Style was go down slowly until below parallel , rapidly explode up ):
5x3@165lbs

BSS ( at the smith machine ):
1x6@110lbs
1x6@132lbs
1x6@154lbs ( havent said that for a long time..... PR )


CALF RAISES :
1x12@220lbs
1x12@264lbs
1x12@330lbs ( no typo , 330 , PR )

I should get food poisoning more often , seems to enhance strength!

haha weird...!