Adarq.org

I am 5'10 and 215lbs, i decided to get into bodybuilding but i strained my rotator cuff about a week ago benching..i flared my elbows on 400lbs so it was a painful rep...so i dont know if i feel like doing that anymore since im sick of injuries to be honest...but i have been getting back into dunking of course though im starting back out from the start unlike when i was in high school...if all goes well and i can get out of bed soon i will be making a video later...ive been around the vert boards for quite some time so ik a few things

ya man injuries from very heavy lifting really get old after a while..

cool, dunking at 5'10 215 is no joke.

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are you speaking about regular squat or pistol squat?

about pistol, it will be my best friend for the next month; I've no other chances for the moment.

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nah that should be fine.. if its bodyweight stuff, then it doesnt matter at all how often you throw it in there.. if it's weight's, i'd keep the volume low and just do one set of push and one set of pull following squat, two days per week.. i mean you could actually do high frequency with upper body, but i wouldn't do that if im doing high freq with squat.

 ;)I don't mean do it high frequency but just 2-3 times a week;

I was thinking to do high frequency squat for 5 days a week and a plyometric session the day after, but I'm confused about which ones should I do, and how to dispose them into the session
thanks man

well, you want to do them fresh, so, you would want to put them into a session that had a rest day prior..

so say you go:

monday, tuesday, thursday, friday, sunday

wednesday and saturday would be rest... so you would want to do your plyos wednesday and sunday.

as for the actual plyos, what are you experience with them?

low box depth jumps (~18" box) done for two sets of 5, and a set of lateral barrier jumps (10-15 contacts each side), followed by one set of double leg bounds would do (going for max height (~20 yards total) or max distance (~30 yards total), until fatigue)

low box depth jump:

<a href="http://www.youtube.com/watch?v=0efalqyxhRM" target="_blank">http://www.youtube.com/watch?v=0efalqyxhRM</a>

double leg bounds for distance:

<a href="http://www.youtube.com/watch?v=ZIY4CHjC8nA" target="_blank">http://www.youtube.com/watch?v=ZIY4CHjC8nA</a>

double leg bounds for height (55 seconds in):

<a href="http://www.youtube.com/watch?v=xAMruwN13Ng" target="_blank">http://www.youtube.com/watch?v=xAMruwN13Ng</a>

lateral barrier jump:

<a href="http://www.youtube.com/watch?v=Zim4W1ij9g0" target="_blank">http://www.youtube.com/watch?v=Zim4W1ij9g0</a>



im writing an article with new video on the plyos i like before lifting.. it'll be done in a few weeks though.. just so i can refer plyo questions to that article .. will be so much easier.


if you're predominantly a single leg jumper then you'd want to substitute a few of those exercises, so tell me if you are.

peace

are you speaking about regular squat or pistol squat?

well, it sound exciting but I've got others questions before starting:
can I play basket or volley in the same days of the squat, or it could interfere with the training?

ya you could, just do it before.. make sure it isnt some 3 hour long marathon basketball session though.. i'd keep it at an hour or below.

Are there problems if I train also the upper body (not everyday) after the top set of squat?

nah that should be fine.. if its bodyweight stuff, then it doesnt matter at all how often you throw it in there.. if it's weight's, i'd keep the volume low and just do one set of push and one set of pull following squat, two days per week.. i mean you could actually do high frequency with upper body, but i wouldn't do that if im doing high freq with squat.

And again, during this type of routine can I do a weekly plyometric session?

ya.. i did 2 days a week of some kind of plyos when i did my experiment.. do them before the squatting.. don't do them if you feel completely dead though.

thanks again and excuse for the chain of questions (I know I'm annoying  )

by the end af august I want to break my head jumping on the rim. 

its no problem

elevate.



calfs still really sore, right medial shin still bugging

was raining during first two sprints on slight zigzag sidewalk.. by third sprint it was pouring so hard.. did my squats in the storm but then stopped.. planned to do lunges etc.

6-29-2009

- 1/4th mile sprint #1: 1:07.97
- 1/4th mile sprint #2: 1:04.10
- 1/4th mile sprint #3: stopped at 40s <-- just pouring/thick puddles everywhere

- pin 11 squat: 235 x 10



peace.

well then you could definitely do that...

i would work up to one top set each leg for say 5-10 reps, 4-5 days per week.

if you do considerable volume, say 3x10-15, then i'd only do 2-3 days per week.

so try it out see how you feel..

cya

hey man, HFSE looks very interesting but I've some questions to do:
how about sets? they're not mentioned.
Do you think the pistol squat, done with kettlebell, could be an alternative of what you've done during the experiment? I know it's considered an excellent drill to develop maximal strenght.
Thanks

hey!

as for sets, i only did one top set.. i basically just worked up to a near max (or max) triple or single.. after that set i was done squatting.

well, the reason hfse works good is because:
- the squat recruits a massive amount of motor units
- each day, you reach a high level of nervous system arousal
- the volume is low enough not to cause crazy fatigue the next day
- the potentiation you get from high frequency squatting seems pretty high
- the supercompensation you get after having only one rest day is pretty impressive
- the squat is specific to jumping in regards to the angles of the joints and muscles involved, but not with velocity/calf involvement, so it overloads the position
- you get stronger... my squat went up towards the end, even under 'accumulated fatigue'.. so it definitely made me much stronger.

with that said, im not sure if it would work with a weighted pistol... as far as double leg jumping goes, im pretty sure it wouldn't have much of an effect.. but maybe for sprinting/single leg jumping it could provide an effect.. the reason im hesitant to think it would work is just because of the coordination factor involved, which doesn't allow you to recruit a massive amount of motor units.. there's alot of "stability interference".. because of the frequency, you will probably see very small results, but they are results so

something like a very heavy bulgarian squat or lunge or stepup would work pretty well with high frequency for sprinting / single leg jumping.. you could even rotate through the exercises i would bet, allowing for even less cns fatigue/mental drain.. these would work better than a pistol in my opinion because of how easy they are to perform, and how heavy you can go on them.. for example i could go 225 lb. on my back for a lunge, thats alot of weight loading up that position and my hamstrings/glutes.

if you're extremely proficient at pistols, that they are so incredibly easy, then maybe it would be easier to experience bigger results with high frequency..

peace man!

Quote from: adarqui on June 27, 2009, 11:07:53 pm

6-27-2009

calfs are still soooo sore from the last 400's i ran.. they were less sore walking around today, but once i started warming up to workout, they felt dead/sore as hell.

warmup ~200 yard primetime runs: 2x (light/totally stiff leg)

1/4th mile #1: 1:22
1/4th mile #2: 1:17
1/4th mile #3: 1:21

^^^-- completely dead.. felt like my lower leg was gonna snap in half.. definitely submax HEH.. my recovery/lungs felt good..

jump rope: off & on for 1 hour... intervals x 100-200 FAST sprints with jump rope.. probably 20-25 of them

^^^-- so surprised how good my landings were on jump rope.. landings were SOOOOOOOOOOOOOOOOOOOOO stiff.. very odd.. my lungs/recovery for these were very good too.. i was FLYING on the sprints and not feeling it much..




peace

edit: my calfs feel like rocks.

How accurate are the distance measurements for those 1/4 mile runs?

pretty dead on im sure.. it's using markers at a park.