Adarq.org

https://www.youtube.com/watch?v=Dum9tt2gYDE

Holy effing crap, he literally says "during the last 10m i feel like my knee drive fell off a little bit". Extremely similar to my original insight about this

Well modern Keiser machines have > gravity eccentric loads, and so do those flywheel spinning disc machines, like Kbox, where the harder you do the cocentric, the more the eccentric pulls back at you

Dang I didnt see this post, but i see what you mean, didnt realize thats how those machines work. That does seem super practical. Shame those machines are kind of rare. Yeah I can imagine a machine like that being able to be custom programmed to different loads at whatever RoM and timing at some point in the future.

Not trying to be argumentative, just attempting to further the discussion, but I wonder how much and what type of carryover is gained and lost with more machine type exercises vs free weights where balance is a factor. Like why is the back squat so popular vs a smith machine squat. That seems like a pretty basic and too broad to answer clearly discussion topic, but I was thinking it might have to do with more variability in the BS.

So like in a jump theres a lot of slight variations in technique every single  jump, and if some variations get pushed to extremes they might have traumatic injury risk, so the GTO inhibits power production to account for the possibility of injury. And Im guessing a back squat also has more of these possible slight unintenional variations, which might help prepare for those variations in jumping scenarios, while a smith machine squat is so much more consistent that it doesn't.

It seems to be a way of loading the eccentric and concentric movement, as he puts effort into the pull and then the push, try and create rapid contraction eccentric and concentric as rapidly as possible. Recruit motor units and develop quickness in that short movement. Aim is to maintain the pendulum like movement else if not enough force placed downwards, the height will start to reduce until not possible to lift up anymore as is very heavy.

Yeah, that's an interesting observation, his pushing the lift into the ground determines how high it will travel back up. I can't think of any other lifts where there's this kind of push during the eccentric phase. I guess he can technically regulate how high the bar will bounce, so that opens up the option for each individual rep be a different intensity, controlled by how much he pushes the weight into the ground.

I mean yeah, basically. Ive only used a pit shark/belt squat setup once, but imo its also much more specific than popular lifts. If I get a landmine setup maybe ill be able to do a variant of it.

https://youtu.be/QjTgRyptaKI
So looks like the lift is 400kg?

But something I just realized: looking at his feet, the somewhat unnatural (slower) rhythm in which they move, the high level of tension in them and how they seem to be driving the movement. Maybe its for the feet.

One of the main movements Cal Dietz uses is a split squat w safety bar and front heel elevated, hands holding rack in front for stability. Supposedly it overloads the arch with the heel elevated (in addition to training quads and p chain more specifically, going through the balls of the foot, not the heels) and high level athletes can get decent RoM with 500-600lbs +

Yeah that machine is awesome. Su is definitely someone to study as far as joining lifting and speed work. I feel like with attempting to make lifts specific its pretty hit or miss, maybe some of the criteria for specificity are met really well while others are so far from the movement its use becomes really limited. And understanding and applying the structural change component is pretty tough as well.

But I think the upper 1/8 of a squat is potentially so difficult to maximally overload, the leverage is so good, that for an elite speed athlete, maybe even a leg press would be maxed out before approaching overloading the 1/8 RoM. In my mind thats the potential magic of a very well set up variation of this lift - tension generated earlier in the lift, but max force having to be applied at the very top due to the bar bounce no longer assisting at that RoM. But even if my theory is right, getting the loading and height correct, mastering technique and having to probably make adjustments to avoid injury, more likely than not it would be pretty impractical.

Not sure what you mean. You train at around 30% 1RM for max power, and at 80% 1RM on the other end of the FV curve to recruit high threshold motor units. Both are necessary. IMO, While the movement speed being similar to sport can be an important thing for specificity, it is just one of many factors for carryover. IMO, At the very least the specificity of this movement would be higher if used in something like a french contast.

Anyway it looks like based on the rep range the training may have to do with both power and local endurance, but its tough to say. The TUT  is kind of low for each rep, so maybe the recommended 2-3 reps for training at 80% 1RM are more stretched out in this movement.

Tuesday 6th December 2022

Achey erectors and adductors
Achilles improving

Just did lower body only today.
Might move to a Lower, Push, Pull/Plyo, BBall/jumps split.
With ISOs and walking on off days

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Waking mobility work and upper body stretches
Soft tissue work for lower body and lats

Sartorius ISO pull against strap from other leg - at 70% effort - 4x 45 secs

Tendon health+rehab -  Week 18 - day 1 - Lower

Bodyweight with shoes - 90.6kg 

general mobility drills

split squat ISO, rear leg straight, on balls of feet, at 80 degrees knee angle - x 35 secs
Front plank hold: x 35 secs
Glute bridge hold x35 secs
Side plank, legs bent: x 35 secs
Horse Stance hold - x 45 secs

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Rotating sets -

Leg extension ISO, single leg - end of unit elevated 5 inches -
5 sec concentric, 10 sec hold at top, 30 sec hold at 60 degrees, 5 sec eccentric -  x15kg, 20kg, 25kg

Over and under lat stretch, feet supported - 4 x 30secs
Heel touch downs, single leg, off 6 inch step: - slow eccentric - x10

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Squats - did one set of front squat, high bar, low bar as I ramped up - 1 min between each.

Front squat - oly shoes, slow eccentric - 20kg x5, 40kg x3, 60kg x3, 75kg x3, 90kg x3
High bar squat - oly shoes, slow eccentric - 20kg x10, 40kg x5, 60kg x5, 75kg x4, 90kg x4, 105kg x3, 120kg x3 , belt on 135kg x2, 145kg x1
Low Bar Squat - oly shoes, slow eccentric - 20kg x10, 40kg x5, 60kg x3, 75kg x3, 90kg x4,  105kg x3, 120kg x3, belt on 135kg x2, 145kg x1
155kg x1

belt, controlled eccentric - 170kg x1 @ RPE 6  - puts e1RM at 190kg
belt, normal tempo - 150kg x8 @ RPE 9.5 -  (PR!! +5kg)

High bar squat
normal tempo - belt - 135kg x8 @ RPE 9.5

+5kg on my Low bar 8 rep max
Upper back rounding over on 150kg, last rep, more good mornings needed

I get good carry over from low bar to high bar squats
High bar is usually 2-3 reps less at each weight of Low bar

<a href="http://www.youtube.com/watch?v=UG96XuFEBuU" target="_blank">http://www.youtube.com/watch?v=UG96XuFEBuU</a>

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Rotating sets - 1 mins rest

A) SSB Good Morning: - oly shoes - 30kg x10, belt on 50kg x10, 70kg x10, 80kg x10
90kg x8, x7  @RPE 8/7
75kg x8 @ RPE 8

felt harder than last week. Fatigue from near failure squats

B) SSB single leg Calf raise -  3 sec down, 1 sec up, 1cm elevated in oly shoes - 10kg x10, 15kg x10, 20kg x10, 25kg x10

C) Tibilias Wall raise - against side of car, in oly shoes - BW x 10, +10kg x6
Dip belt +15kg x13, 12, 11 @ RPE 8  (+2 reps each set)

D) SSB single leg bent kneeCalf raise -  3 sec down, 1 sec up, 1cm elevated in oly shoes - 10kg x10, 15kg x10, 20kg x10

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Lateral squat -  alternating sides - BW x12, 5kg x12

Leg Curl - single leg - end of unit elevated 5 inches - toes pointed, explosive - 15kg x8, 2x10 @ RPE 7

Leg extension, single leg - end of unit elevated 5 inches - 3 secs up and down - 15kg x10, 20kg x10 @ RPE 9

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stretch

Nice 375! That explosiveness for a weight that heavy and lack of more serious form breakdown will hopefully carry over to court movements well.

Ive been thinking as squat gets to a certain strength level (maybe like 2x bw or more), upper back might become a more obvious limiting factor and because of that carryover to court movements might taper off, because its increasingly difficult to overload the legs. So from that perspective it might be a good thing that you train both high and low bar because one of them might be more specific to court movements for your characteristics and when upper back does become more of a limiting factor: the carryover drop off might happen later on for one of the variants over the other.