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Messages - adarqui

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22441
Strength, Power, Reactivity, & Speed Discussion / Circadian rhythms & Your training
« on: June 09, 2009, 09:17:05 pm »
This thread is due to the circadian rhythm studies I posted in this thread: http://www.pure-dedication.com/forum/index.php?topic=42.0

I personally think if you find a good rhythm in your training, you will get better results. I have noticed this with myself and others I have trained.


small questionnaire:

1. Are you a morning or evening person (generally)?

2. What time do you sleep/wake on average?

3. List the times of day at which you train, label them endurance or power.

4. If you'd rather train at a different time, list the time here.

5. any other info? perhaps what you notice in athletes you may train beside yourself?





As an example, with the minor league baseball off-season training camp I did, we had 6 athletes, and only one of them I would classify as an evening person. For pretty much the entire off-season, training lasted from 1:30 pm to 3:00-3:15 pm. Even though the "evening person" had good sessions during this time frame, when we did occasionally train at 7pm, he had insane sessions. You could just see the difference in his energy during this time frame. He hit his best vert and best squat during these sessions. His best broad jump came on a day where we trained at 5pm.

If i had the ability to take advantage of these rhythms I definitely would... my schedule wouldn't permit me too, as well as the fact that he'd be the only one in the night group, so he'd rather be in the afternoon group even.

peace

22442
Strength, Power, Reactivity, & Speed Discussion / Re: Important Lessons
« on: June 09, 2009, 06:40:20 pm »
Quote from: Nizar on June 09, 2009, 06:25:15 pm
Electrical muscle stimulation is generally poorly understood with regards to how and when it should be applied and it's quite underrated too.


didn't know you implemented EMS.. and that's one hell of an avitar!



dan - ya those 30-45 minute warmups are typical of sprinters.. try to get the average trainee to warmup dynamically for 5 minutes, hardly ever happens.. i have too much ADD to warmup for 30 minutes, but i do see their effectiveness.. i keep mine to <15min.. mostly around 8-10.

peace

22443
Peer Reviewed Studies Discussion / Re: Sleep & Stress - its effect on performance
« on: June 09, 2009, 05:52:36 pm »
http://www.journalsleep.org/Articles/200507.pdf

22444
Progress Journals & Experimental Routines / Re: ADARQ's journal
« on: June 09, 2009, 05:24:35 pm »
man this crap im doing has me in a state of incredible fatigue... i napped all day after the first time i did it.. and today is no different.

sleeping all day.. so lethargic.. completely wasted.

heh!

22445
Strength, Power, Reactivity, & Speed Discussion / Re: Important Lessons
« on: June 09, 2009, 03:39:33 pm »
Quote from: Alex V on June 09, 2009, 03:38:10 pm
no one has any valuable lessons they have learned?

:/

22446
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

22447
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

22448
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.

22449
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

22450
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

22451
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.




22452
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.

22453
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

22454
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.

22455
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>


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