Adarq.org

http://www.youtube.com/watch?v=cv0NiKx7WRQ

crazy

That argument on Verkho's forum goes back to something that is true in the majority of cases and that is coaches rarely train and if they do all they do is lift.  Thus, all the stuff you hear supposedly smart pepole throwing out is 9 times out of 10 just someone elses theories - and that someone else is usually a labcoat who didn't train either.

If you fool around with it long enough you begin to find there really aren't any hard and fast rules when it comes to lifting other than the principal of progressive resistance. You can lift 7 days per week or 1. Sets of 20 or sets of 1.  The body is very adaptable and glaring mistakes will show up in how they affect progressive resistance. Most people are too smart for their own good to really have a realistic view of lifting.

when i was getting my degree in exercise science at FAU, hardly any student there actually trained.. you had people who had these crazy opinions on everything, who were out of shape, weak, and hadn't done ANY training.. looking back it was a microcosm.. i mean this one kid, i saw him after 2 years, and he's still telling me: "man i need to dunk, i know what to do it's just i can't get myself to do it", and he's a strength coach for a high school football/baseball team... 2 years and he still hadn't done shit.. haha

but the teachers views shaped their views.. so if you don't actually try to jump high or get fast, you just regurgitate what others are regurgitating.. and at FAU it was all about olympic lifts.. which i would bet is 95% of usa.. "want to get fast / jump high, you better clean and jerk/snatch"..

the regurgiation loop.


the people who trained the most were the girls.. there were some crazy-hot girls who were into pilates/gymnastics/aerobics etc.. ;d

peace

we should all just put them in one thread..

Post any studies related to restoration following sport or events. Hard to find comprehensive studies on this, but look at the first one as an example.

Also post any studies related to the physiology of sports; energy system break down, vo2, lactate levels, etc.



1. Time-course of Changes in Inflammatory and Performance Responses Following a Soccer Game: 2328: Board #108 May 30 3:30 PM - 5:00 PM
[F-23 Free Communication/Poster - Exercise Immunology: MAY 30, 2008 1:00 PM - 6:00 PM: ROOM: Hall B]

VJ decreased (P<0.05) 24-h after the game and returned to pre-game values 72-h following the game. 1RM decreased (P<0.05) after the game, reached its lowest value at 48-h post-game, and returned to pre-game levels 96-h after the game. Sprinting ability declined (P<0.05) post-game, reached its lowest value 48-h post-game, and returned to pregame levels after 120-h. An acute phase inflammatory response consisted of a post-game peak of leukocyte count, cytokines and cortisol, a 24 h peak of CRP, TBARS, and DOMS, a 48 h peak of CK, LDH, and PC, and a 72 h peak of uric acid.

2. The effect of recovery strategies on physical performance and cumulative fatigue in competitive basketball

Sprint and agility performance decreased by 0.7% (s = 1.3) and 2.0% (s = 1.9) respectively. Vertical jump decreased substantially after the first day for all treatments, and remained suppressed post-tournament. Cold water immersion was substantially better in maintaining 20-m acceleration with only a 0.5% (s = 1.4) reduction in 20-m time after 3 days compared with a 3.2% (s = 1.6) reduction for compression. Cold water immersion (-1.4%, s = 1.7) and compression (-1.5%, s = 1.7) showed similar substantial benefits in maintaining line-drill performance over the tournament, whereas carbohydrate + stretching elicited a 0.4% (s = 1. reduction. Sit-and-reach flexibility decreased for all groups, although cold water immersion resulted in the smallest reduction in flexibility.  In conclusion, cold water immersion appears to promote better restoration of physical performance measures than carbohydrate + stretching routines and compression garments.

3. Physiological demands of competitive basketball

Neural and muscular changes to detraining after electrostimulation training

We investigated the effects of 4 weeks of detraining subsequent to an 8-week electrostimulation (ES) training program on changes in muscle strength, neural and muscular properties of the knee extensor muscles. Nine male subjects followed the training program consisting of 32 sessions of isometric ES training over an 8-week period. All subjects were tested before and after 8 weeks of ES training, and were then retested after 4 weeks of detraining. Quadriceps muscle anatomical cross-sectional area (ACSA) was assessed by ultrasonography imaging. The electromyographic (EMG) activity and muscle activation (i.e., by means of the twitch interpolation technique) obtained during maximal voluntary contractions (MVC) were used to examine neural adaptations. After training, the knee extensor voluntary torque increased significantly by 26%. Torque gains were accompanied by an increase in vastii EMG activity normalized to respective M-wave (+43%), muscle activation (+6%) and quadriceps ACSA (+6%). After detraining, knee extensor MVC, vastii EMG activity, muscle activation and quadriceps ACSA decreased significantly by 9%, 20%, 5% and 3%, respectively. Also, the knee extensor MVC values remained significantly elevated (14%) above baseline levels at the end of the detraining period and this was associated with a larger quadriceps ACSA (+3%) but not with a higher neural activation. We concluded that the voluntary torque losses observed after detraining could be attributed to both neural and muscular alterations. Muscle size preservation could explain the higher knee extensor MVC values observed after the cessation of training compared to those obtained before training, therefore indicating that muscle size changes are slower than neural drive reduction.






Effect of combined electrostimulation and plyometric training on vertical jump height.

APPLIED SCIENCES
Medicine & Science in Sports & Exercise. 34(10):1638-1644, October 2002.
MAFFIULETTI, NICOLA A.; DUGNANI, SERGIO; FOLZ, MATTEO; DI PIERNO, ERMANO; MAURO, FRANCO

Abstract:
MAFFIULETTI, N. A., S. DUGNANI, M. FOLZ, E. DI PIERNO, and F. MAURO. Effect of combined electrostimulation and plyometric training on vertical jump height. Med. Sci. Sports Exerc. Vol. 34, No. 10, pp. 1638-1644, 2002.

Purpose: This study investigated the influence of a 4-wk combined electromyostimulation (EMS) and plyometric training program on the vertical jump performance of 10 volleyball players.

Methods: Training sessions were carried out three times weekly. Each session consisted of three main parts: EMS of the knee extensor muscles (48 contractions), EMS of the plantar flexor muscles (30 contractions), and 50 plyometric jumps. Subjects were tested before (week 0), during (week 2), and after the training program (week 4), as well as once more after 2 wk of normal volleyball training (week 6). Different vertical jumps were carried out, as well as maximal voluntary contraction (MVC) of the knee extensor and plantar flexor muscles.

Results: At week 2, MVC significantly increased (+20% knee extensors, +13% plantar flexors) as compared to baseline (P < 0.05). After the 4-wk training program, different vertical jumps considered were also significantly higher compared to pretraining (P < 0.001), and relative gains were comprised between 8-10% (spike-counter movement jump) and 21% (squat jump). The significant increases in maximal strength and explosive strength produced by the present training program were subsequently maintained after an additional 2 wk of volleyball training.

Conclusion: EMS combined with plyometric training has proven useful for the improvement of vertical jump ability in volleyball players. This combined training modality produced rapid increases (~2 wk) of the knee extensors and plantar flexors maximal strength. These adaptations were then followed by an improvement in general and specific jumping ability, likely to affect performance on the court. In conclusion, when EMS resistance training is proposed for vertical jump development, specific work out (e.g., plyometric) must complement EMS sessions to obtain beneficial effects.

hamstring tendon injury re-surfaced yet again.. this time from standing up and stretching out, like extending arms/back/legs (catlike)

6-26-2009 :

225 lb pin 11 squat for 10 reps: 10 minutes rest between sets
- 78s
- 52s
- 46.82s
- 46.52

barbell calf raise: 135 lb. @ 5x20 in ====> 6:02




peace



phrased well:

"Training studies suggest that there is a subtle interplay between the MHC-IIa and -IIx isoforms, with the latter being downregulated by activity and upregulated by inactivity. However, switching between the two main isoforms appears to require significant challenges to a muscle. Upregulation of fast gene programs is caused by prolonged disuse, whilst upregulation of slow gene programs appears to require significant and prolonged activity.""