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Messages - Alex V

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31
Article & Video Discussion / Re: Just Jump Into It : By Alex V.
« on: June 09, 2009, 03:22:04 pm »
Quote from: adarqui 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..



That is what interested me the most too.  improving vert with high volumes of extra work.

32
Strength, Power, Reactivity, & Speed Discussion / Re: Important Lessons
« on: June 08, 2009, 05:34:20 pm »
"Slow cook it"
From Coach X's GPP Manual.

Or as Charlie Francis says: The rush to results often leads to uncertainty and stagnation in the future

Or as Jsy schroeder puts it "ISO EEEXXXTTTRRREEEMMMZZZ are all you need"

Here is the deal.  Pick from a smaller exercise pool and spend a LOT of time in the beginning mastering the movements.  

I'd rather train an athlete that can do perfect squats, lunges, RDL's, GHR's, Push ups and Pull ups than one that can half ass all of those and cleans and snatches and turkish get ups, and do spider lunges, and muscle ups, and dot drills, and clubbells, and kettlebells, and tae bo, and psx90, and the new weider confusion principle extreme growth hack squat, and...  well you get the picture

start slow, master the movements and you may take 2 steps back (cuz your homies will squat and bench more weight) but you will be preparing yourself for a long injury free lifting career.   You will take 2 steps back and then shoot 10 steps forward.

Matering movement is what jay means when he says train first to be an athlete.  learn to move well and you will be a better athlete.  All sports involve movement.

I'll elaborate a bit more:

If you can squat properly, then I can get you to land properly, which means you can do depth jumps properly.  Thus by mastering the squat your drops and jumps will be better, higher, and more effective.

33
Program Review / Re: WannaGetFast Programs
« on: June 05, 2009, 08:38:44 pm »
My cross country team implemented all of the core stuff, including the techniques for the squat, bench, rdl, pull up

in six weeks they gained 2.5-5.5 inches on their verts.

Great stuff,  just goes to show how much learning how to move properly will help performance.  WGF will be posting an article about it in a short while

34
Article & Video Discussion / Quads, The Secret to Your Athletic Success
« on: June 05, 2009, 08:33:46 pm »
Hey all.

I added a little article to my blog about quads, the neglected A Chain as RJ puts it :)

Got some cool video in it as well

http://evolutionaryathletics.wordpress.com/2009/06/06/quads-the-secret-to-your-athletic-success/

Alex

35
Program Review / Re: JackM Split
« on: June 05, 2009, 07:39:44 pm »
Quote from: Joe on June 05, 2009, 07:29:27 pm
This is one of the simplest approaches to vert training:

Quote

Link to discussion from TVS on the split - http://www.theverticalsummit.com/viewtopic.php?t=2530&highlight=jackm

In my humble opinion:

GREATEST POST EVER!!

36
Strength, Power, Reactivity, & Speed Discussion / Re: input on my ankle stiffness experiment
« on: June 05, 2009, 04:29:54 pm »
You are a crazy guy Andrew

Looking forward to hearing about your results

37
Introduce Yourself / Re: I'm Adam.
« on: June 04, 2009, 07:15:15 pm »
Yup

38
Strength, Power, Reactivity, & Speed Discussion / Re: Favorite Exercises
« on: June 04, 2009, 07:13:20 pm »
lets add another level of complexity...

Why did you choose the exercises you did?

Remember in all good programs you should look for similarities and principles not differences.  So Why?

39
Article & Video Discussion / Re: Another Interview
« on: June 03, 2009, 04:34:17 pm »
Hah,

good catch,

Jeremy Layport.  Just fixed it

40
Article & Video Discussion / Another Interview
« on: June 03, 2009, 03:10:00 pm »
Guys,

I hate to begin promoting my blog but I am going to anyway:

I interviewed one of my coworkers and posted it on my blog. Jeremy is a very good coach and there are some interesting tidbits in the interview

It can be found at:

http://evolutionaryathletics.wordpress.com/2009/05/17/the-best-strength-coach-youve-never-heard-of/

enojy

41
Strength, Power, Reactivity, & Speed Discussion / Re: Favorite Exercises
« on: June 03, 2009, 02:29:11 pm »
Quote from: adarqui on June 03, 2009, 01:16:22 pm
Quote from: Axel on June 03, 2009, 12:58:24 pm
Actually I find picking a sample of five exercises which must fulfill the needs of all sports not "fairly simple" but I'll give it a try.

- Front Squat: Judging from my experience it is the exercise with most carry over to a broad variety of athletic movements. I also prefer it to other leg exercises like deadlift variations or the squat due to the fact that it goes much easier with the lower back and CNS.
- Leg Curls or GHR: For optimal developement of the legs direct work for the short head of the biceps femoris is inevitable.
- Ab and Back circuit: I regard this as one exercise, since picking only one exercise for the core wouldn't be very beneficial. Just throw in some crunch variation, russian twists, back raise, side raise, etc and perform them in a circuit fashion.
- Chin Ups: Probably my favorite upper body exercise. It's a great general strength exercise which involves many muscle groups. I've seen many people who have built beasty backs with chin ups being their only back exercise.
- Overhead Press: My second favorite upper body exercise with great carryover to many sports.



i personally have found front squat to be more effective than back squat in my own training.. only problem is, every time i start front squatting i get this problem in my upper spine.. something gets tweaked, it effects my breathing and it's just annoying.

dno just thought i'd share... but i'd be using front squat primarily if it didn't aggravate that issue.

peace

maybe you need to work on t-mobility

top 5 exercises:
Squat
Lunge
GHR
RDL
Push Up
Pull Up

I know it's 6 but...

The way i see it:

Most every other exercise is a variation of these core lifts.  Think about say a kettlebell  swing or prime time.  They are essentially the same movement pattern as an RDL.  So you master proper activation through the RDL, then transfer the skill to more rapid fire movements.  The goal of each is the same, get the glute to extend your hip.  If you cant do that in a slow movement like an RDL you won't be able to get the glute to fire during a prime time. 

It's kinda like the WGF Skill, strength, endurance, power progression. 

Squats eventually turn into REA squats, ADA squat, RA Squat (depth jump).  But you master the movement first.  Same with lunges.

So then the progression looks kinda like

iso, iso mio, pim, fda, ada, rea, ra, rfi/rate work

42
Introduce Yourself / I made it
« on: June 02, 2009, 05:30:21 pm »
hey guys I made it over.  I'm one of the "testimonial" guys.  I've worked with a bunch of sports and am a fairly bright guy

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