Adarq.org

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.

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

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..

study 12 is very nice.. never seen that one.

awesome.. great studies

these studies really apply to what I am currently doing from jun-aug... so it should be very interesting to see how all of this will apply.

peace & thanks man good stuff.

Quote from: Bluegreyhound on June 07, 2009, 07:19:18 am

Quote from: allstar09 on June 06, 2009, 09:11:04 pm

My only goal in life is to dunk.

Not to score? 

I can get that anytime. Not dunking though. Lol.


On a side note, why the hell is there a kiss smiley thing haha. Hey adarqui,     

nice.. i should make all of the emoticons pictures of my phase doing the emoticon........................

would be kind of epic.

bench press and coordination tasks somehow stayed the same though..

"Decrements in performance during SUSOPS are primarily restricted to tasks that recruit muscles that are over-utilized without adequate recovery.".. so maybe they didn't fatigue their chest/tricep muscles too much, and bench didn't go down.

you would think that one would obviously go down with how much lean mass/fat mass/sleep deprivation they lost.


if bench didnt go down and they lost all that mass, they just increased relative strength bigtime

peace