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Quote from: T0ddday on April 30, 2016, 10:44:35 am

Beware the variance in the macros on the labels.  It is not trivial.  It's almost great enough to make logging at this level sort of useless if you eat a lot of labeled food...  They only way you can really log food is if your diet consists mostly of rice and chicken breasts.... Like a bodybuilder...

central limit theorem to the rescue? But i think it would be beneficial for raptor to do some tracking .. just to get an idea.

Lol... Not really the central limit theorem that you referring to...

But yeah if you residuals were normal you would be ok... But the problem is that they might not necessarily be, rather packaged my consistently miscounting macros and so you get compounding errors...

All that aside I 100% agree with you.  Raptor would benefit from tracking sooo much.  A lot more than you in fact.  IMO the more tracking seems like a daunting pain the the ass the more you should do it...  If you never have it will teach you how much you eat, what satietes you, when your actually hungry, where sneaky calories occur, etc.   For a tracking vet like you it starts to become unnecessary because you have a feel for what makes you overeat or not... IMO your ballpark feel is probably good enough that you could save a bit of time and just go by feel and let yourself gain a lil muscle without tracking every calorie... The tracking gave u the discipline and understanding not to track is how I look at it...   For raptor I think that and the ability to learn what submax adaptation (you too on this one) are the best changes he can possibly make!

^^^ movement efficiency is not simply coordination and can't be trained simply by playing basketball.  If he is weak or tight and lacks ability but plays lots of basketball he will get more efficient at moving incorrectly.  Sure he will be "faster" on defense but he still won't be fast.  Training movement efficiency means breaking movements down outside of the confines of the game so he can get stronger and more mobile and actually move correctly....

This change of heart away from squatting and lifting is great but like always the pendulum is now swinging too far to the other direction.   Playing ball will not turn entropy into a good athlete.  While squats lie far away on the specificity curve and bounds like closer but not as specific as basketball drills they all have their use.

Biggest thing you need to do is drop the word ME.  I never ME bound.  I bound 10 meters in 3 jumps.  I never ME jump.   I jump 45 inches.   I never ME sprint.   Start having fun with movement efficiency.  Bounds, sideways hops, defensive side shuffle for time in a distance, jump across the key, get more efficient by working at a lower intensity level w higher volume.

I wanna see how big and slow I can really be while still dunking on fools.

I thought you still hadn't even achieved an in game dunk?

Seriously your recent posts have just broke the record for your habit of just making things up out of thin air and adhering to these lies and dismissing others like there is any reason to...  Face the facts.  You jump 28 inches and are slow.  Most of these people on the board have trained athletes or themselves to jump far higher but you insist on making up rules like you are the expert... Why?

An exercise has to be weekly improvable to be useful?  Why?  Because you said so?  No.  There is some utility to having athletes perform exercises that are measurable but unfortunately not all are.  That doesn't make them useless.  Speed bounds are amazing in developing sprinters.  Primetime straight leg bounds are one of the best ways to get a quad dominant athlete to learn how to apply an accelerating foot into the ground.  Primetime skips are not even measurable yet alone improvable.  Yet they are very valuable.  No coach would disagree.

Your ironic dismissal of raptors shooting example when you brought up squats for a beginner as an improvable exercise.  Your realize that when a beginner adds weight to the squat it is all neural in the beginning.  Yes.  They are getting coordinated at squatting - or as you like to say "improving their skill not their strength."   How ironic that you dismissed raptors example when yours was the same. 

Look at others on this board that have surpassed your gains.  Look at LBSS who jumped 37" and dunked a ball at 5'10.  How did he do it?  Ask him.  Weirdly enough he will tell you he did it in large part to greasing the groove, to practicing his ME jumps over and over and over.  What an idiot though... ME jumps are a test, not a exercise!  There were multiple weeks where LBSS didn't even add half an inch to his ME jumps!  He should have just stopped jumping and done squats and cleans and retested his jump when he was stronger right?? 

If you want a squat centric example look at KF.  He squats a lot.  His squat is hardly improvable.  He will add no poundage to his squat for months just getting better at it and then cutting weight or occasionally trying to up volume or beginning jump practice where he does do reps of jumping tests.  He doesn't get better week in and week out in terms of poundage but he has an effective formula for himself where he doesn't need to switch to exercises each week that make him improve.


I'm sorry to sound judge mental but your suffering from what is a classic "weak" persons syndrome.  You were weak and a terrible athlete.  Your learned about the gym and weights and training and now are no longer weak but you are "mediocre".  The gym also gave u more confidence and you want to be buff and strong and no longer the weak guy.  You think that given all the benefit the gym and training has given you that it must be the key to more gains.  You can go outside and do bounds or ball tosses but your bad at this stuff and don't like doing things where you don't feel like your good.  You look silly and unimpressive and there are probably 14 year old kids that could come up to you and ask you what your doing and outbound you.  That sucks.  Won't happen in ththe squat rack or hip thrusts.   But that's EXACTLY why you should do it.  You are getting free training from a great community and don't want to take the steps to become great which is disheartening for them.   You are already noticing differences in your sprinting in two weeks but still are not convinced!!!!

Bottom line is you don't need double leg bounding or ball tosses.  Not one bit.  I've seen many great athletes developed without either exercise.  But I have never seen a great athlete developed with the level of resistance to ball tosses or bounding when a coach prescribed them to them that you have! 

Sometimes we outsmart ourselves as athletes.  No coach is always right.  But if a coach is 90% right that's exceptional.  If so just follow the coach and stop wasting your cns trying to figure out what he has you doing that isn't perfect for your goals.  Listen.  Follow.  Obey.  Develop.  The lack of stress you get by letting a coach design your workout and just following is worth a lot in itself.

I am timing my sprints from a standing start, I measure 30m, using the line markings, I lean back and as i push forward I time myself and until I pass the cone at the 30m I press stop.

I feel my left leg is my starting leg as it is most comfortable but for some reason I get good time on my right leg so it is a little confusing.
Yes, my coach wanted me to alternate my legs at the start.

thanks for the feedback 

Do you have a smartphone?  Your timing method is not accurate enough for the times posted.

^^^ is it just me or does the only person whose response make sense at all is LBSS? 

Is this a trick question?  You are holding all else equal but changing his weight and back squat...  Well are you holding vertical jump equal then?  If so the answer is the same. 

If you not holding vertical jump equal you then you can't hold all else equal.  You can't hold every other measure equal (slrvj, etc) except for vertical jump.  That's nonsense.  I mean are you holding the athletes power in his armswing equal despite his drop in weight??

Why don't you consider another question.  Athlete can bench 400 and weighs 200.  Now he weighs 150 and benches 300. Does he jump higher or lower?   How bout I don't know because lifting a weight off his chest might suggest something to do with his power but just like the barbell back squat  it is not the same as trying to leave the ground with maximum velocity.  Like its been talked to death the arm swing is a big part of the jump... The squat requires you to go past the beginning range of motion on the negative (unless you squat super low on your jump) and turn off motor units far before the end range of motion where velocity is most important for jumping...

I'm a mathematician and trying to argue a mathematical relationship between these things I just doesn't make sense.  I wouldn't do it for any exercise but you would be a lot closer to being accurate if you looked at weighted jumps - but even that has confounds I'm sure.

Here's a question for Dreyth.  I don't know your numbers exactly so excuse me if I underestimate but let's assume your 200lb and squat 400.  Would you trade 50lbs for 100lbs.  So you now weigh 250 and squat 500...   I'm gonna bet you won't.  That's probably the  best answer to your question...

Movement efficiency for the arms is def a thing.  But if your a basketball player it can be frustrating.  Look at Raptors comments in my journal and my jumps without the ball and with it.   Mastering arms is great but when you hold a basketball you might have to relearn to maximize a new non optimal arm swing...

In fact if you look at my journal that vertical was build by literally all bounding and sprinting a just a month or so of low volume infrequent vertical specific work (mostly cause my knees don't like vertical landings).  So the bounding is "base" but not as "base" as squats.  What I mean is bounding itself probably will add very little to your vert, but when you go back to training it you will quickly make gains.  And you will have immediate payoff for other sports movements especially w single leg bounding and skater style forward bounds. 

As far as your broad jumps.  From what I see its 100x better than the last one but still pretty bad as far as hip extension being absent.  Back is straight but no hip hyper extension whatsoever... But given that you went from a 2 out of 10 to a 7 in one week might not make sense to give you coaching yet... If you bound another meter farther next time I bet it will be because you have figured it out yourself.... Otherwise I'll give you some cues...

Date: 20/04/2016
Soreness: quads
Weight: 67.1kg

Condition: sunny day a little hot and with some breeze and dry track. I haven't trained in a two weeks or so, so my performance may be because of this.

Warm up
  up hill walk x 20min
  a walk, skip & run x 2 x 20m
  lateral leg swings for hip mobility x 10
  seated cross legged iliopsoas stretch x 10 sec

Workout
  30m sprints x 4 for both legs at start
     - 4.28   Left leg start    low wind assist
     - 4.29   Right leg          same
     - 4.38   Left leg     
     - 4.13   Right Leg        don't know how that happened but happy
     - 4.34   Left Leg   
     - 4.25   Right Leg
     - 4.3     Left leg      when i went to check time it didn't time it switched to the clock time even with the run after 
     - 4.3     Right Leg
 
  Was feeling a little tired with the runs, 3 min rest between.
 
  Mobility and activation stretch minus the single leg glute bridge
 
  BSS  0kg x 5, 15kg x 5, 27.5kg x 3 x 6   it probably was the limit to keep my back upright, but not heavy.
  SLRDL 0kg x 5, 27.5kg x 3 x 6

Cool down
   Damn forgot to stretch, will have to do it now.somehow. EDIT: done calf, quad and hamstring stretch, general version
   Cool down walk

Comment
a little frustrated with the times, but hopefull overtime I can get my time down a bit. a nice sunny day to run but probably a little too hot, its very rare to get that perfect weather for running not too hot or too cold or too windy, but it was a nice day to run.

How are you timing your 30m?  4.1 is incredibly fast for you (in fact it doesn't make sense given your speed in the 60 and 100m).  Ballpark for a good sprinter splits is about 4 seconds at 30m, sub 5 at 40m and your going 11.0 at the worst...

Also, why are you starting left foot and right foot in front.  If this is your coaches doing, then I'm very sorry, I'd say fire him but there is a usefulness to a coach that might make them useful despite some silly ideas.  Keep the coach and just be mindful that all coaches are wrong sometimes and that this is not useful.   If it's not.... Knock it off.  Figure out your start leg.  Now drill it over and over and over again.   I keep telling forum members to use LBSS as an example... He credits my method w helping him jump but really the method is just drilling the movement pattern over and over and over - in the jumps it's step * x, accelerate, penultimate step, natural plant and rise.   In the sprints it begins with your natural start (left OR right leg forward) and about 7 powerful strides to 10m (approximately true for all sprinters no matter the height!).  This should be second nature no matter the intensity of the sprint!!!