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Messages - adarqui

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22426
Article & Video Discussion / Just Jump Into It : By Alex V.
« on: June 09, 2009, 02:42:01 pm »
http://wannagetfast.com/articles.aspx?id=55

i think the most interesting thing about these results is the weekly running mileage..

the improvements in vert would come from enhanced motor patterns (using the muscle groups hes trying to get working properly).

drastically different than how i've improved my running vert etc.. using really heavy lifting as stim and taking advantage of the potentiation/supercompensation.

peace

22427
Crazy Weird Analysis & Stuff :) / Re: Mastering single leg rebounds
« on: June 09, 2009, 11:57:24 am »
Quote from: slj on June 09, 2009, 11:37:27 am
Agreed. Lower the box if you can, try to fall 'down' from the box rather than jump 'up' onto it. also, don't break at the hip - you get more glute if the plant leg is straighter and the foot stays under the the hip.

ya i was trying to keep my leg straight, but my body wouldn't let me.. thats why ive started doing single leg stiff leg ankle hops (nice and light for now) to get used to that position..

in that video, on the few jumps where my leg was straighter, I can definitely see more rebound.

peace

22428
Pics, Videos, & Links / Re: these things are cool
« on: June 09, 2009, 02:21:23 am »
Quote from: allstar09 on June 09, 2009, 02:17:54 am
I had a pair of them not long ago!!! I was going to get good at them and do a massive dunk for the TVS viewers choice dunk contest lol. They are sooooooooo hard to get good at though. It looks so easy when the guys do flips and stuff but when you put them on first you can't walk at all. I wanted to give up after like 5min lol. I could only just do smallish jumps like 20" before I sold them because I figured having 2 broken arms wouldn't be too good for my vert training. Dangerous as hell. If you fall its a long bloody way down!

damn..

ya i guess if i really had some i would be afraid to use them.. im afraid to do a back flip.. i would bet you cant be a pussy to use those.

would have been sick to see you dunk w/ those.

22429
Strength, Power, Reactivity, & Speed Discussion / Re: input on my ankle stiffness experiment
« on: June 09, 2009, 02:04:59 am »
Quote from: Jack Woodrup on June 09, 2009, 01:51:47 am
I have a vibration plate in my gym. Not a Powerplate or anything like that. I don't know what brand it is. It is an oscillating plate which is why I went for that one. Most studies are not very supportive. The only reseearch stuff I have found that was really positive was the stuff Bosco did in the late 90's. That said, your observations about pre-workout are similar to what I have found. It is a great way to warm up the muscles and joints prior to the hard stuff in the workout. As I can't do any regular heavy lifting or jumping at the moment I am compromising so I use it with a 60 pound weight vest and a 35kg sand bag for extra resistance. It will be interesting to see how much strength, speed, and jumping, as well as things like stiffness I have lost when I am fully recovered. Who knows, maybe all that theory about preferential activation of FT fibers is true and I end up jumping higher - I doubt it. Sorry for getting off topic a bit.

Cheers

Jack

getting off topic is great.. dont apologize.

man you got some cool equipment, do you have pics of your gym etc? i've never seen them on your site.

the preferrential recruitment of FTMU's has mostly been ruled out, but their are still studies that back it.. some EMS studies have said you can though.

from the looks of it, EMS, mental training, and pool work might be pretty effective.. im to ADD for the mental training stuff to understand it as a protocol though.. just dont use EMS in the pool.

what do you attribute your knee tendonitis too ?

peace

22430
Strength, Power, Reactivity, & Speed Discussion / Re: input on my ankle stiffness experiment
« on: June 09, 2009, 12:19:50 am »
Quote from: Jack Woodrup on June 08, 2009, 11:50:31 pm
Here is another thought I just had about improving ankle stiffness. Vibration training. Currently I am doing a lot of it due to jumpers knee preventing me from doing just about everything and have been experimenting with split squats, split squats and regular squats on my toes, single leg 1/2 squats, lots of iso's etc. Certainly getting up on the toes on a vibration plate works the calves and ankles in a pretty thorough way. Anyway I thought I would throw it out there as another suggestion you might try in case the barbell ankle hops get a bit much on the joints and you need a break.

Cheers

Jack

where are you doing the vibration training? at a PT place? or do you own your own vibriflex (haha)?


i have been interested in vibration training before.. i've looked at alot of studies and I've found alot of negative results.. I have found some positive studies though.

personally, I do not think it has much of an effect.. i've seen people use it pre-workout though, and say it works.. but i don't know if that's just placebo.. i don't really think these athletes could possibly know if it worked or not, so i'm suspect.

i started a vibration training thread in Peer Review: http://www.pure-dedication.com/forum/index.php?topic=74.0

I posted some negative one's.. if you have any nice studies post them in there.. eventually I'll go find more.

the sprint study in that thread is interesting.. because that relates to our convo on vibration training & stiffness.. vibration training didn't have much of an effect with experienced athletes in that respect.

peace man

22431
Peer Reviewed Studies Discussion / Re: Vibration Training
« on: June 09, 2009, 12:14:58 am »
Effects of vibration and resistance training on neuromuscular and hormonal measures

Abstract  The aim was to study whether whole body vibration (WBV) combined with conventional resistance training (CRT) induces a higher increase in neuromuscular and hormonal measures compared with CRT or WBV, respectively. Twenty-eight young men were randomized in three groups; squat only (S), combination of WBV and squat (S+V) and WBV only (V). S+V performed six sets with eight repetitions with corresponding eight repetition maximum (RM) loads on the vibrating platform, whereas S and V performed the same protocol without WBV and resistance, respectively. Maximal isometric voluntary contraction (MVC) with electromyography (EMG) measurements during leg press, counter movement jump (CMJ) measures (mechanical performance) including jump height, mean power (P  mean), peak power (P  peak) and velocity at P  peak (V  ppeak) and acute hormonal responses to training sessions were measured before and after a 9-week training period. ANOVA showed no significant changes between the three groups after training in any neuromuscular variable measured [except P  mean, S higher than V (P<0.05)]. However, applying t tests within each group revealed that MVC increased in S and S+V after training (P<0.05). Jump height, P  mean and P  peak increased only in S, concomitantly with increased V  ppeak in all groups (P<0.05). Testosterone increased during training sessions in S and S+V (P<0.05). Growth hormone (GH) increased in all groups but S+V showed higher responses than S and V (P<0.05). Cortisol increased only in S+V (P<0.05). We conclude that combined WBV and CRT did not additionally increase MVC and mechanical performance compared with CRT alone. Furthermore, WBV alone did not increase MVC and mechanical performance in spite of increased GH.







COMPARING THE EFFECTS OF VARIOUS WHOLE-BODY VIBRATION ACCELERATIONS ON COUNTER-MOVEMENT JUMP PERFORMANCE

While it seems that whole body vibration (WBV) might be an effective modality to enhance physical performance, the proper prescription of WBV for performance enhancement remains unknown. The purpose of this study was to compare the immediate effect of various WBV accelerations on counter movement jump (CMJ) height, the duration of any effect, and differences between men and women. Forty-four participants (33 men, 11 women) participated in no less than four CMJ familiarization sessions and completed all vibration sessions. Participants performed a pre-test (three maximal CMJs), followed randomly by one of five WBV accelerations; 1g (no-WBV control), 2.16g, 2.80g, 4.87g, and 5.83g. Participants performed three maximal CMJs immediately, five, and 10 minutes following each 45 sec WBV session. The mean of the three performances was used and calculated as a percentage of the pre-vibration mean value. A Repeated Measures Analysis of Variance (ANOVA; acceleration x time x gender) model was used to analyze the data. The two-way interactions of acceleration-gender (p = 0.033) and time-gender (p = 0.050) were significant. Women performed significantly better following the 2.80g (p = 0.0064) and 5.83g (p = 0. 0125) WBV sessions compared to the 1g (control) session. Men, however, did not experience performance enhancing effects following any of the vibration sessions. While significant differences did not occur between time in either gender, the effects of the 45 sec WBV session in women were transient, lasting approximately five minutes. During the prescription of WBV, gender should be considered given that the results of this study seem to indicate that men and women respond differently to WBV. The results of this study suggest that WBV might be a useful modality as applied during the pre-competition warm-up.




22432
Peer Reviewed Studies Discussion / Vibration Training
« on: June 09, 2009, 12:11:55 am »
All conclusions of studies will be listed in this original post (TABLE OF SUMMARIES) for quick reference.

Post anything related to vibration training.


1. Effects of Whole Body Vibration Training on Muscle Strength and Sprint Performance in Sprint-trained Athletes

http://www.powerplate.fr/etudes/Delecluse_EffectsWBVStengthSprint.pdf

Quote
In conclusion, the main findings of this study showed that 5 weeks of WBV training by means of this specific protocol did not improve knee-extensor and knee-flexor strength, knee-extension velocity, jump performance, force-time characteristic of the start action or sprint running velocity, when the WBV training was performed prior to conventional training sessions in sprint-trained athletes. It is suggested that the intensity and volume of the specific WBV protocol may not be high enough for these highly-trained athletes. Further research is necessary to demonstrate and to investigate the potential role of WBV in the training of sprint-trained athletes.




2. Effects of vibration and resistance training on neuromuscular and hormonal measures

Quote
We conclude that combined WBV and CRT (CONVENTIONAL RESISTANCE TRAINING) did not additionally increase MVC and mechanical performance compared with CRT alone. Furthermore, WBV (WHOLE BODY VIBRATION TRAINING) alone did not increase MVC and mechanical performance in spite of increased GH.



3. COMPARING THE EFFECTS OF VARIOUS WHOLE-BODY VIBRATION ACCELERATIONS ON COUNTER-MOVEMENT JUMP PERFORMANCE

Quote
Men, however, did not experience performance enhancing effects following any of the vibration sessions. While significant differences did not occur between time in either gender, the effects of the 45 sec WBV session in women were transient, lasting approximately five minutes. During the prescription of WBV, gender should be considered given that the results of this study seem to indicate that men and women respond differently to WBV. The results of this study suggest that WBV might be a useful modality as applied during the pre-competition warm-up.

22433
Crazy Weird Analysis & Stuff :) / Mastering single leg rebounds
« on: June 08, 2009, 10:58:34 pm »
I have by no means mastered single leg rebounds, but it is one of my goals now.

this is somewhat like a pre-testing video... up until a couple of months ago though, i couldn't perform this drill like you see in the video. So, i have been improving.

any comments / or video of yourself performing these drills, feel free to post.



single leg rebounding box jump:

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

url to view it bigger in hd: http://www.youtube.com/watch?v=HjVkjZaBvas&feature=channel_page&fmt=22

- heels dip too much.



peace

22434
Strength, Power, Reactivity, & Speed Discussion / Re: input on my ankle stiffness experiment
« on: June 08, 2009, 10:08:46 pm »
Quote from: Jack Woodrup on June 08, 2009, 10:02:08 pm
Hi Adarqui

Here is an admittedly strange thought that occurred to me as I read here and elsewhere recently of the sudden rise in calf training for ankle stiffness amongst knowledgable people such as yourself. Isn't ankle stiffness and calf strength something that training in, dare I say it, Jumpsoles, is supposed to improve. And if so, does this therefore follow that Jumpsoles may actually have some benefit to a jumping athlete after all (besides increasing the users ability to tolerate ridicule and possibly shin splints)?

I have reviewed Jumpsoles for my site and tried a variety of different things in them to see if they had any value and just about the best use I could come up with was wearing them around the house a lot with the proprioceptive plugs. This  did improve my ankle stability and strength a lot and as you are hoping to also replicate, improved my vertical particularly off a run. This was the basis for my article on passive training that amazingly sparked a lengthy discussion on TVS.

I like that you are trying different things to address different areas, god knows I have given all sorts of things a go over the years. It is good stuff and on occasion does produce some surprising results (and them sometimes as you know it also produces some stupid injuries). I hope it works out for you.

I would also like to hear some peoples thoughts about whether or not the folks at Jumpsoles may have actually been onto something but perhaps didn't know how to apply their use correctly.

Cheers

Jack

well, i do think they can be useful..

it's just most people do completely dumb shit in them, like running jumps.. that is just asking for injury.

to be honest, the walking lunges/squat hops/ankle hops in jump soles could probably be very effective.. i mean i see a similar effect just wearing track shoes to do plyos/lunges etc.. keeps you on your toes more and gives you alot more spring.

im posting a video in a bit to show you some ankle-stiffness problems I see with myself doing a single leg rebounding box jump... though it would look better in track shoes.. I will record it next time in track shoes to show the difference between bball shoes / track shoes on the same drill.


how much did it improve your vert? the passive training..

you should take before & after vid on a few drills that really involve the ankles.. so thay you can demonstrate the effectiveness it has on ankle stiffness.

peace man... good job with your site too, really like it.

22435
Pics, Videos, & Links / these things are cool
« on: June 08, 2009, 06:00:20 pm »
joe pasted me this, i love these devices.. would be cool to have some.

interesting how he dampens the impact too..

<a href="http://www.youtube.com/watch?v=q9V4CT8s2ac" target="_blank">http://www.youtube.com/watch?v=q9V4CT8s2ac</a>


22436
Strength, Power, Reactivity, & Speed Discussion / Re: Important Lessons
« on: June 08, 2009, 05:30:24 pm »
1. Always stay in good shape. Becoming addicted to lifting and very brief explosive movements (ie plyos) will take its toll on the body if weekly conditioning work is not performed to increase blood flow, keep the fasciae loose, and keep the heart healthier.

2. Stretch! Not only dynamic stretching during a warmup/cooldown. Alot of my injuries have come from static stretching, because I had neglected stratic stretching. Here's how that makes sense: I would neglect static stretching in favor of dynamic stretching during warmup/cooldown, then later on (weeks/months down the road) I would get an itch to static stretch, and boom, something gets pulled. Now that I have stayed consistent with static stretching, my muscles/fasciae feel so much more pliable, and I don't get any more of those weird pulls.

 - static & pnf are my favorites here.. I think neglecting static following an intense session is a big mistake.. only takes a few static stretches for say hamstrings/adductors to really keep them more healthy.


3. Don't put all of your marbles into a deload.. If the training plan is 3 months long, and you're experiencing up and down gains, with more downs than ups, a deload usually isnt going to solve anything. Make sure at least once every two weeks you have a way of reducing fatigue and seeing where you are at... If every two weeks you're still the same or experiencing decreased performance, even after a small deload of ~2 days, then a deload 3 months from now will probably leave you pretty sad.


4. For athletes who have some crazy weird leverages, don't try and CRAM them into a certain form. Take advantage of their leverages and come up with modified exercises that allow them to push the intensity. The worst thing you can do with an athlete is try to cram them into a box where it's an every day struggle to make gains. Changing the rom or form, or using another variation could have them making crazy gains. Re: Eddie & Adarqui : above parallel squat.. + Eddie: 12" barbell stepup


5. If you're coaching people, and you sprint 2x/week.. tell them their numbers on every sprint. Don't hide the info. Some people, may at first, reactive negatively to this: "DAMN MAN IM RUNNING SO BAD TODAY", but you just have to keep instilling in them that they are acting like a pansy, just sprint, hard, whatever happens-happens. I think that "everything is going to be a gain/PR" mindset is retarded.. If an athlete of yours is having a bad day, let them know it, and make them overcome it. I've been around coaches who hide that info, and act like everything is fine & happy on a bad day.. I think thats a disservice.


6. Don't neglect core.. I still neglect it.. and im an idiot for doing so.



7. Post-workout nutrition is huge.. People that neglect it experience significantly less gains from my own experiences with training h.s. athletes in camps. The kids who take the PWO protein shakes post workout, and at least one more during the day, gain so much more muscle/power from the training.


8. Don't get too plyo happy. I've learned this one the hard way.. I don't think anyone on these forums will have that problem though.. 55 depth jumps from 24" in one session left me with debilitating knee tendonitis for 1+ months... ya, don't do stuff like that.


9. Don't neglect some form of submax box height plyo / reactive drill (hurdle jumps etc) year-round.. 18" depth jumps won't kill you.. they'll keep you always prepared for more intense plyos, maintain your force absorption ability (at least for that exercise), and train your plantar flexors quite well (which will enhance sprinting/jumping sessions).


10. Don't quit when things go bad, because they usually go pretty good soon afterwards if you stay committed.


peace

22437
Peer Reviewed Studies Discussion / Re: Fiber type is irrelevant for size and strength...but for speed and power...it is
« on: June 08, 2009, 04:34:48 pm »
nice, I like the shotputter study.. studies like that really hold some weight..

thanks KB, some good stuff in there.



my bad, i was actually doing the TOC for you.. glad i modified it as you were doing it, so it didn't overwrite your post.

1. The influence of variations in muscle fibre composition on muscle strength and cross-sectional area in untrained males.Maughan RJ, Nimmo MA.

Quote
From the results it can be concluded that there is no difference in the force per unit area which can be generated by the different muscle fibre types present in human skeletal muscle. Variations in muscle fibre composition between individuals cannot, therefore, account for the large variations observed in the ratio of strength to muscle cross-sectional area.



2. Muscle strength from adolescence to adulthood--relationship to muscle fibre types.
Glenmark B, Hedberg G, Kaijser L, Jansson E.
Department of Clinical Physiology, Karolinska Hospital, Stockholm, Sweden.

Quote
The sex differences in strength increased from age 16 to 17 years. Body dimension, sex, percentage of type II, mean fibre area and the activity index contributed to explaining 50-75% of the strength at both ages. Different changes in relationship between fibre type composition and strength in women and men was seen with increasing age. In the women, the relationship between strength and the percentage of type II fibres changed with age (from 16 to 27 years of age) from a positive correlation (only Sargent jump) to negative correlations for all the strength tests, i.e. the more type I fibres the stronger the subject.




3.

Quote
The maximal torque correlated strongly to the muscle cross-sectional area times an approximative measure on the lever arm (body height). Maximal tension developed per unit of muscle cross-sectional area did not correlate significantly with per cent type I fibre area and did not differ between the female and male students or bodybuilders. Neither did the relative decrease in torque with increasing contraction velocity show any significant relationship to the per cent type I fibre area.



4. Muscle fiber number in biceps brachii in bodybuilders and control subjects.
MacDougall JD, Sale DG, Alway SE, Sutton JR.

Quote
We conclude that in humans, heavy resistance training directed toward achieving maximum size in skeletal muscle does not result in an increase in fiber numbers.



5. Muscle hypertrophy in bodybuilders.
Tesch PA, Larsson L.

Quote
Values for fiber type composition and fiber size were more similar to values reported for physical education students and non-strength trained individuals. The results suggest that weight training induced muscle hypertrophy may be regulated by different mechanisms depending upon the volume and intensity of exercise



6. Leg extension power and muscle fiber composition.
Coyle EF, Costill DL, Lesmes GR.

Quote
These data suggest that muscle fiber composition becomes increasingly more related to power performance as the velocity of movement increases.


7.

Quote
The large difference between type I and type II fiber size, even in the untrained state, in both shot putter 1 and his brother is not usually seen in humans and maybe a genetic characteristic. We suggest that the ability to selectively increase the relative area of his type II fibers in the 15 years of strength training was a key element in his success as a shot putter. The observed increase in the expression of fast myosin light chain mRNAs in both fiber types is indicative of further adjustment of the myofibrillar apparatus towards the generation of very high peak power.

22438
Peer Reviewed Studies Discussion / Re: Muscle Architecture
« on: June 08, 2009, 04:05:21 pm »
Quote from: RJ Nelsen on June 08, 2009, 04:02:16 pm
Yeah. I'm thinking about writing an article around that article and other one's saying similar things. Something about training specificity regarding the type of muscular contraction.

nice..

22439
Peer Reviewed Studies Discussion / Re: EMS
« on: June 08, 2009, 03:48:28 pm »
has there ever been any studies on ARP, the device schroeder uses? he claims it is different.. I can't find any studies regarding that specific device he promotes.

peace

22440
Peer Reviewed Studies Discussion / Re: Muscle Architecture
« on: June 08, 2009, 03:45:14 pm »
study 12 is very nice.. never seen that one.

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