Adarq.org

ok, after the first week of the HFPSE (high frequancy pistol squat experiment  ) I can say I'm quite satisfied:
now I perform the pistol a little bit fluently and max 5 reps (I've never do it before) but I've a little pain in the lumbar region, exactly in correspondence to the spine.
A question for the experts: is there a relationship between full squat and pistol? I mean: if one knows, for example, that his max squat is 240 lbs, could him calculate his max pistol with kettlebells  and vie versa?
I hope I explained it well.

saluti.

cool on the HFPSE, except for the lumbar pain.. deload a bit on the intensity of your frequency, and see if you can get that pain/soreness/whatever it is to diminish.. you definitely dont want to "keep having the pain there", chronically having this will cause damage to something.. it could just be muscular right now etc, which is fine, so just decrease intensity for a bit and see if you can get it to disappear.

i dont do pistols so i cant really answer that correlation question.. it would just be a big guess.

peace man glad you have gotten stronger already!

Quote from: adarqui on July 02, 2009, 11:28:17 am

it would make total sense if there were NO bands...

if he was trying to eliminate the concentric, unfortunately, he'd have to have spotters help each rep up, or just do a negative and hit pins, re-rack it, repeat..

the reverse band setup is practically pulling that bar off his back on the way down.. it's canceling out the effect of those weight releasers..

Yeah the bands do look like they're too strong in the video cause it looks like he's pulling the thing down with him, but if he had 110% of his max on the bar or something then he could have had the weight releasers to cancel out the effect of the bands on the way down and on the way up the band would help him lift it back up. Down part=weight of bar+(weight releasers-bands=0) up part=weight of bar-bands?

ya basically..

up part = weight of bar - (length of band at position X) <-- lol

peace

Andrew, you're the type of crazy I could only dream of being. Just reading about all of these 400s is making me sick.

Go get it man, that sub 50 will be yours. 

hah thanks man..

i think im about to go jump rope.. fast 50 rep intervals w/ lots of rest..

Quote from: adarqui on July 02, 2009, 03:10:51 pm

roger nelsen jr is my hero

his ideas on 400s aare dead on.. the more i improve on them the higher i am going to jump, as long as i keep squatting/jumping.. improving squat & getting to sub 50 400 is my goal.. ;d

I must have missed this conversation- can you explain why RJ thinks improving your 400 will boost your vertical? Sub 50 is very very legitimate time, if you could do that will a couple months worth of sprinting then I'd say you have some serious talent...

quoting him:

"And beyond weights, a few studies done on higher level sprinters revealed that the longer the race a sprinter specializes in, the greater stiffness he exhibits (in a rebound jump test). This could have to do with the fact that a byproduct of anaerobic glycolysis stimulates collagen formation in tendons and ligaments, and further studies have shown a correlation between distance training and tendon and ligament mass and strength. Either way, anaerobic glycolysis training (continuous work between 20-40 seconds in duration) or any training that generates lactic acid, also seems to be good for tendon stiffness. "

great thread he started:

http://dbhammer.proboards.com/index.cgi?board=power&action=display&thread=2383&page=1



ya well ive run 4:32 mile back when boxing.. even though i couldn't repeat it i routinely got 4:5x's and a few 4:4x's.. long distance is what i was born for..

i want to compete in 400's too eventually.. i know i can get sub 50.. i ran 1:04 1/4th mile the other day completely wrecked.

peace

ya..

i think i can get it within maybe 2 months or so.. gonna bust my ass.

basically im going to be doing a week of 400's/squatting, then a week of squatting/jumping.. and just keep rotating them.. i'll throw 100's/200's into the 400's week.

i just have to learn how to sprint a 400.. im a heel-toe runner, so thats why my calfs get wrecked from 400's.. but the more i get adapted, ill hit alot of pr's quickly.. my lung capacity isnt like it was when i was boxing/running alot, so once i get that to where it used to be, and get my lactate threshold back, i think i can go sub 50 for sure.

peace

roger nelsen jr is my hero

his ideas on 400s aare dead on.. the more i improve on them the higher i am going to jump, as long as i keep squatting/jumping.. improving squat & getting to sub 50 400 is my goal.. ;d

Quote from: adarqui on July 02, 2009, 12:49:36 am

super fail, weight releasers + reverse band squat:

http://www.youtube.com/watch?v=4TdR8E2Q02E

Would this make sense if he was only trying to focus on the eccentric part of the lift and have the bands pretty much eliminate the concentric part?

it would make total sense if there were NO bands...

if he was trying to eliminate the concentric, unfortunately, he'd have to have spotters help each rep up, or just do a negative and hit pins, re-rack it, repeat..

the reverse band setup is practically pulling that bar off his back on the way down.. it's canceling out the effect of those weight releasers..

kinda cool hehe

<a href="http://www.youtube.com/watch?v=2O5EwI1PKmg" target="_blank">http://www.youtube.com/watch?v=2O5EwI1PKmg</a>