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Messages - steven-miller

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241
Pics, Videos, & Links / Re: Strength up, Reactive Power up, Vertical stay... (HD Version)
« on: July 19, 2011, 07:15:42 am »
Quote from: Raptor on July 19, 2011, 05:23:34 am
I agree with you, but why not work and improve on the jumping mechanics? It's not rocket science.

I'd be interested to hear your suggestions on what to do to improve jumping mechanics in a practiced jumper. And how is the best form defined in the first place?

242
Progress Journals & Experimental Routines / Re: Kingfish
« on: July 17, 2011, 06:19:13 am »
Quote from: LBSS on July 16, 2011, 06:44:52 pm
somewhere i have seen a study that found SVJ and CMJ were higher the deeper subjects went, even with loads. bah, can't find it right now, will try to dig it up...

I'd be interested in this study as well! If you can dig it up, plz post it in articles or something. Thx!

243
Strength, Power, Reactivity, & Speed Discussion / Re: Glute activation during squats
« on: July 15, 2011, 04:56:20 am »
Don't worry about NOT being sore. There is nothing wrong with not feeling pain in your muscles for days after a work-out.

244
Strength, Power, Reactivity, & Speed Discussion / Re: switched from leg press to squat today...
« on: July 13, 2011, 07:00:41 pm »
Quote from: zbiz on July 13, 2011, 06:20:34 pm
I don't quite understand what you mean here by

1) spread the chest
(As in, I'm standing up straight and throwing my chest out and putting my shoulders back?)

2) Push my belt buckle down
(I don't have a weight belt yet... or do you just mean, angle my ass up so if i were wearing a belt, my buckle would be pointing toward the floor)?


That was what he meant. Set the lumbar spine and keep it the way it is through-out the rep. Ideally there should only be movement in the hips and knees, not in the spine.

If you quarter squatted, that is likely a reason for your back pain as well since you tried to handle a weight that your trunk is not adapted to handling. A weight you can use for a set of 5 in the full squat will be much safer to use right now.

245
Strength, Power, Reactivity, & Speed Discussion / Re: Critique my jump form
« on: July 13, 2011, 05:39:56 pm »
Quote from: zbiz on July 13, 2011, 05:17:55 pm
Quote from: steven-miller on July 13, 2011, 05:16:06 pm

Dude, why don't you just do the progression I outlined? Swing arms back with the plant step and every other timing regarding arm swing will take care of itself. When you try to control every bodypart consciously during such a movement you are going to mess up. Just learn the RHYTHM of those two steps, learn to take the arms with you and then try to do it fluenty and eventually jump maximally. By then you won't need to think of those timings, they will just happen because your body will do these things naturally.

I want to ... I think I am just confused.  What exactly is the plant step?

That's the BIG step before the very last one.

246
Strength, Power, Reactivity, & Speed Discussion / Re: Critique my jump form
« on: July 13, 2011, 05:16:06 pm »
Quote from: zbiz on July 13, 2011, 05:07:55 pm
Quote from: adarqui on July 13, 2011, 11:03:29 am
here's an example somewhat:

3-step (and another 1-step):

http://www.youtube.com/watch?v=fREo6kHpzbM

the idea is to fix your plant in the 1-step then 2-step, then 3-step, then full etc...

that's what we're getting at basically.. i define things a little different than steven-miller, so, 1-step is 1 step then the plant and so on for 2-3/etc.

pC


I've been studying this video

So I think the sequence of motion is...

1) Take a big step while at the same time swing the arms back
2) Take a smaller step and bring the arms down to your sides
3) Jump and raise the arms

Dude, why don't you just do the progression I outlined? Swing arms back with the plant step and every other timing regarding arm swing will take care of itself. When you try to control every bodypart consciously during such a movement you are going to mess up. Just learn the RHYTHM of those two steps, learn to take the arms with you and then try to do it fluenty and eventually jump maximally. By then you won't need to think of those timings, they will just happen because your body will do these things naturally.

247
Pics, Videos, & Links / Re: new cskin video
« on: July 13, 2011, 01:34:44 pm »
Very good material! How high did you jump when you started out?

248
Strength, Power, Reactivity, & Speed Discussion / Re: Critique my jump form
« on: July 13, 2011, 01:11:22 pm »
Very good examples from adarqui. Only thing is that he plants left-right, which is unusual for a right-hander. But it's not necessarily worse. But if you feel comfortable with right-left-plant, don't let his example you off. It works for him, do what works for you (unless you are a volleyball player, then you should finish with the opposite sides leg that you hit with).

Don't getting andyhug's post though.

249
Strength, Power, Reactivity, & Speed Discussion / Re: Critique my jump form
« on: July 13, 2011, 10:11:53 am »
Quote from: zbiz on July 13, 2011, 05:36:19 am
Am I doing this right?  I have been drilling it for 2 days now.  I figure this week I will just do step #1 and step #2 for 20 minutes a day until I get it right

I feel I am unable to consistently place my foot forward in the same place every time.  I feel off balance.
In this video I actually felt unusually GOOD balance.


250
Progress Journals & Experimental Routines / Re: The PR's/PB's, videos, pictures, and daily achievements thread
« on: July 12, 2011, 06:24:34 pm »
Quote from: Flander on July 11, 2011, 03:38:42 pm
Coming of injury got a DL  :personal-record: today with 3x220kg.  Real happy about that.

Really strong! That's the way to go, glad you lift heavy poundages again!

251
Strength, Power, Reactivity, & Speed Discussion / Re: Critique my jump form
« on: July 10, 2011, 08:48:33 am »
You don't measure 1 leg vertical from a standstill, the technique requires a run-up. I would advise to stick with two-legged VJ for now.

A progression you can use to learn the drop-step VJ:

1. stand on non-planting leg, arms out in front of you at shoulder height
2. make a BIG step with the other leg, planting far in front of you and therefore lowering your center of mass (COM); swing arms back forcefully at the same time
3. make the last step, putting your non-planting leg slightly in front of the other one; JUMP while at the same time throwing your arms in the air

Do this to practice those most important last two steps. This program has to become automatized and you can easily manipulate how far you lower the COM to get into the mechanically most advantageous jumping position. To learn jumping from a full run-up just add steps gradually, beginning with one, then two, etc.




252
Article & Video Discussion / Re: Weight loss for people with excuses and without common sense
« on: July 10, 2011, 08:25:28 am »
Quote from: DamienZ on July 10, 2011, 04:19:39 am
You disqualified yourself by mentioning Gary Taubes!

goodbye!

I don't know a lot about nutritional things. But I had thought about buying his book someday out of interest for the topic. You seem to think it is a bad resource. Can you tell me why and maybe offer an alternative to get into this topic?

253
Pics, Videos, & Links / Re: beast
« on: July 08, 2011, 03:58:15 pm »
Holy shit, that's a totally crazy squat. To do 410 kg this quickly, especially without a bounce, is absolutely sick. And it's a double, too...

254
Strength, Power, Reactivity, & Speed Discussion / Re: Learning the right breathing techniques for lifting
« on: July 08, 2011, 07:07:56 am »
Quote from: zbiz on July 08, 2011, 05:47:11 am
I get that you're an expert bro.  Your post count tells me everything I need to know. 

In my dreams  :ibjumping:  like you. 

Don't get this wrong or as an offense to you. It's just that people here don't like Hiller because he sells bullshit information like the "leg press > squats" nonsense that everyone who has done this for a while knows it's a bunch of crap.
I would not claim to be an expert in jump training but I have made some pretty reasonable gains and everyone who did as well here will tell you that you need to squat, especially if you are not very strong to begin with. Squats will build strength that is applicable to jumping (unlike the leg press, which basically does nothing) because it not only trains the legs, but the entire kinetic chain or what you would refer to as "the core" and provides a much better stimulus for the CNS as well.

255
Strength, Power, Reactivity, & Speed Discussion / Re: Conventional Dead Lift vs Trap Bar Dead Lift
« on: July 07, 2011, 04:52:36 pm »
Quote from: Ineedtodunk on July 07, 2011, 12:27:02 pm
What are the differences and which is better when vertical jump is the goal as a supplement to squatting?

I think conventional is better when squats are performed as well. The trap bar deadlift is a lot more similar to the squat than the conventional one, so it is only the logical conclusion that normal deadlifts are better since they target the body in a more distinct fashion compared to squats.

The main difference I see between the two is that in the trapbar deadlift the weight can be kept closer to the center of mass of the body resulting in a leverage advantage and a more upright torso in the starting position. This would lead to a different focus of muscle groups involved.

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