Show Posts

This section allows you to view all posts made by this member. Note that you can only see posts made in areas you currently have access to.


Messages - steven-miller

Pages: 1 ... 21 22 [23] 24 25 ... 33
331
Progress Journals & Experimental Routines / Re: Kingfish
« on: May 09, 2011, 05:31:19 pm »
Quote from: DamienZ on May 09, 2011, 04:28:59 pm
Mark Rippetoe is a fucking idiot!


Actually, one could say that you are the idiot since it seems that you cannot read. But maybe we should not name-call in kingfish's log...

@kingfish: Strong squats recently! Your form is fine too as far as I am concerned, although Rippetoe's point about relaxed hamstrings seems to be true to a certain extent in your technique. I know you don't bother about that too much and your successful training speaks for itself.

332
Progress Journals & Experimental Routines / Re: The PR's/PB's, videos, pictures, and daily achievements thread
« on: May 03, 2011, 02:35:15 pm »
Quote from: Raptor on May 03, 2011, 09:33:35 am
What kind of monster are you?

Thanks man, but I don't have monster status yet :)

333
Progress Journals & Experimental Routines / Re: The PR's/PB's, videos, pictures, and daily achievements thread
« on: May 03, 2011, 08:16:38 am »
Squat PR: 408 lbs (185 kg) for 3 sets of 5

First squat PR doing the new routine. Have not had a personal best for months. Felt good to finally get it :).

Certainly not a gigantic improvement, but I felt it's the first mentionable success in a while so it's worth posting about it  :ibsquatting:.

334
LanceSTS's Performance Blog / Re: SOME JUMP/ PLYO/ EXPLOSIVE STRENGTH WORKOUTS
« on: May 03, 2011, 04:13:16 am »
Thank you Lance, I will definitely try the single leg pogos on oly days! I feel like I could use some unilateral work but don't want to do another barbell movement (like lunges) right now with 4 times per week lifting already. Will save the bounding work-out for later this year.

335
LanceSTS's Performance Blog / Re: SOME JUMP/ PLYO/ EXPLOSIVE STRENGTH WORKOUTS
« on: May 02, 2011, 05:43:55 pm »
Lance, thanks for taking the time to put up some tried and true templates! I think many people have been waiting for something like that!

I have two questions regarding this:

1) When can a trainee expect PRs in those specific exercises or in which intervals will improvements usually occur and for how long of a period? This would be useful to know as a guideline.

2) How much room would bounding and its variations have in a double leg jumpers program? Which benefits are to be expected and how well compare bounding exercises vs. depth jumps and depth drops for double leg jumpers?

I guess this are not really two questions, but I guess you know where I am getting at!

Thanks again,
s-m

336
Strength, Power, Reactivity, & Speed Discussion / Re: Becoming Glute dominant
« on: April 28, 2011, 12:38:51 pm »
Quote from: Siimon89 on April 28, 2011, 10:42:59 am

How is working on ankle mobility, hip mobility and glute strength going to help your knee condition? There might be a correlation between "quad dominance" and knee problems, but that does not mean that getting rid of "quad dominance" helps an already existent patellar tendinosis. It also does not mean that "quad dominance" is the cause of knee problems. If you thought that was the case you should read up on the difference between correlation and causation.

You are on a bad track to solving your knee issues. You have to figure out what actually caused those problems in the first place, like jumping on concrete everyday for hours (that's an example). Having "strong" quads in relation to your glutes is unlikely to be the cause of this "patellar tendinosis", as unlikely as ankle or hip mobility. You also need to understand what is preserving your knee problems right now and what prevents your body from healing. If squats aggrevate your knee pain you should not squat - at least not with the technique you are using at that point. If there are exercises that you can do pain free, do them. But let that knee heal up.

337
Strength, Power, Reactivity, & Speed Discussion / Re: Becoming Glute dominant
« on: April 28, 2011, 09:41:09 am »
Quote from: swans05 on April 28, 2011, 07:59:16 am
for knee problems you'll want to address ankle mobility, hip mobility and glute strength

if squats are problematic then i'd have you do plenty of deadlift and hip thrusts, improve your hip hinging technique and do single leg exercises for a little while

hard to tell what is actually your problem though...

Explain that to me please, how does ankle mobility, hip mobility and glute strength influence patellar tendinosis - provided this diagnosis was correct in the first place. Maybe there is a connection, but I cannot see it. But if there is, I would want to know, too.

338
Strength, Power, Reactivity, & Speed Discussion / Re: Becoming Glute dominant
« on: April 28, 2011, 07:19:33 am »
Quote from: Siimon89 on April 28, 2011, 04:39:05 am
Hey guys! :)

Here's the problem, both my left and right knee have been having patella tendonosis problems for quite a while now. This is especially noticable after doing squats even though I focus on only going as low as I can by keeping a neutral spine (bodyweight only).
I've been reading lots of articles, from Kelly Baggett to Alex V., and I've just started to focus on movement patterns (LDISO) and strengthening the core via the Chair, Non-tripod and Prone glute. Also started focusing on my slightly unstable feet by doing ankle-rocker lifting drills daily.

Do I understand correctly that you are doing bodyweight squats - meaning squats without a weight on your back?

Where do you think does your patellar tendinosis come from? If you think it's the squats just stop doing them and see if that helps the condition. It's not that squatting with your bodyweight will accomplish much in the first place.

Also I don't see how you doing "core" strengthening exercises is related to that patellar tendinosis. Maybe you want to help me out with that.

Quote from: Siimon89 on April 28, 2011, 04:39:05 am
I'm very positive the problem is overactive quads and underactive glutes/hams. My primarly goal now is to be pain free and moving correctly primarly with the glutes. I do stretch and foam roll regularly and been doing so for like 1,5 years now. The symptoms do release for a while after foam rolling and stretching the quads.
Another thing is my right hip seems to be more in anterior pelvic tilt than my left, but my right side's glute functions a bit better. When standing with my back against a wall, the right side does have a bigger arch.


How does overactivity of one muscle compared to another (if such a concept is even worth thinking about) explain the development of a chronic tendon injury? Where is the link that I fail to see here? And how do you diagnose over- and underactivity anyways?


339
Progress Journals & Experimental Routines / Re: The PR's/PB's, videos, pictures, and daily achievements thread
« on: April 19, 2011, 06:44:19 pm »
@Flander: Awesome PR's man, your squat looked absolutely great as well!

340
Strength, Power, Reactivity, & Speed Discussion / Re: Plyos before strength training?
« on: April 09, 2011, 06:09:34 pm »
Quote from: LanceSTS on April 09, 2011, 10:05:10 am
Quote from: Kellyb on April 08, 2011, 02:30:10 pm
The static dynamic method applied literally is more for weighted lifts:  For example, before a maximum bench press unrack a 120% 1rm load and hold it at lockout for a few seconds.  Before a maximum hang clean or snatch take a heavy weight and do a set of shrugs. I always had my best snatch and cleans doing that by a wide margin, but it doesn't work for everyone.  It'll work for squats too but you gotta be careful because the weight on the full range set will feel extremely light and there's a natural tendency to lose tightness.

For dynamic bodyweight movements I'd use isolation exercises with relatively light weight  for very short periods just to get certain muscle groups fired up better. For sprints something like lightly loaded reverse hyper hold for 7-10 seconds or iso extension iso hold followed by a set of short sprints a few minutes later. Same for bodweight hip flexor holds.

  I got my hang clean up 45 lbs doing something very similar in college, I used a high pull from the hang with 50lbs of chains added, (have to hang the chains attached to collar so there is loading/deload throughout the whole rom and not by small chains).  I would do a set of 3 with the chains, rest 2 minutes, then take the chains off and hit pr after pr for a good period of time.  Ive noticed that this potentiation method works extremely well with more dynamic lifts, where the body has a limited amount of time to produce force.  Jump squats with band tension, then removing the band and repeating the set almost always gives a pr for everyone on the the tendo for height and speed.

I will remember that snippet of information very well and try it when I need it. My powerclean could need 45 lbs for sure :)

341
Strength, Power, Reactivity, & Speed Discussion / Re: will i ever be able to dunk? SERIOUS
« on: April 09, 2011, 06:06:26 pm »
Training to be able to dunk means a ton of work ahead of you considering your current ability. If that sounds aversive to you at all I would recommend against even trying and just to work-out to get stronger, healthier and fitter for now. Treating your medical condition would be part of that as well.
If training as a process is something that you enjoy though, then going for a difficult goal like being able to dunk can definitely boost your motivation and channel your efforts in a real direction and can benefit you as a human being and athlete. In that case you will gain a lot no matter if you will dunk at the end or just get really close to it. Remember that a higher vertical jump will help you in more playing instances than dunking as well.

342
Strength, Power, Reactivity, & Speed Discussion / Re: Rest duration between sets
« on: April 06, 2011, 01:41:50 pm »
Quote from: Ineedtodunk on April 05, 2011, 08:16:23 pm
Quote from: steven-miller on April 05, 2011, 10:47:15 am
http://www.adarq.org/forum/strength-power-reactivity-speed-discussion/article-optimization-problems-in-training/


Edit: To give an answer more tailored to what you actually wanted to know...

Your question suggests time of rest between sets to be the deciding factor on whether one gains mass or not. That is not the case since "calories-in minus calories-out" determines whether you gain or lose bodyweight.

Provided "calories-in minus calories-out" matches with your respective goal optimal rest times will vary with the rest of your training parameters (sets, reps, exercise, etc.). For example if sets, reps and weight should stay the same, rest times would vary and decrease as indicator of progress. In other cases one might stick to similar rest times and another variant is to not care about it as long as weight/reps/sets goes up.

So in short: It depends, but nutrition will decide whether you gain mass or not.

I realize nutrition is a huge part of it.  But what I'm trying to ask is, let's say theres 2 completely equal guys eating the exact same diet and both doing the Bench Press.  If one's primary goal is building a bigger chest/triceps, and the other's primary goal is just get stronger upper body, and limit as much mass gains as possible, would there be a different way of doing the exercise for each? 


One of the guys loses no matter what since his nutrition does not meet his goals and there is nothing you can do about that regarding rest times.

343
Strength, Power, Reactivity, & Speed Discussion / Re: Article: Optimization problems in training
« on: April 05, 2011, 10:48:29 am »
Quote from: $ick3nin.vend3tta on April 05, 2011, 09:29:25 am
The focus is on delivering maximum strength in minimum time.

The bold part is another prime example of an impossible objective btw.

344
Strength, Power, Reactivity, & Speed Discussion / Re: Rest duration between sets
« on: April 05, 2011, 10:47:15 am »
http://www.adarq.org/forum/strength-power-reactivity-speed-discussion/article-optimization-problems-in-training/


Edit: To give an answer more tailored to what you actually wanted to know...

Your question suggests time of rest between sets to be the deciding factor on whether one gains mass or not. That is not the case since "calories-in minus calories-out" determines whether you gain or lose bodyweight.

Provided "calories-in minus calories-out" matches with your respective goal optimal rest times will vary with the rest of your training parameters (sets, reps, exercise, etc.). For example if sets, reps and weight should stay the same, rest times would vary and decrease as indicator of progress. In other cases one might stick to similar rest times and another variant is to not care about it as long as weight/reps/sets goes up.

So in short: It depends, but nutrition will decide whether you gain mass or not.

345
Strength, Power, Reactivity, & Speed Discussion / Article: Optimization problems in training
« on: April 05, 2011, 10:45:14 am »
Optimization problems in training - Why people get stuck
- by steven-miller



Disclaimer: This article does not contain any "training secrets" - I could not offer any, even if I wanted to. It is supposed to explain a fundamental idea that applies to many things in life and happens to also have merit regarding training design and goal setting in sports. Some experienced and successful athletes might contradict some of the points made. That is fine since they are successful in the first place. However, if you are running into training problems regularly and fail to achieve your short and midterm goals this article might be of interest to you. Critique and discussion are welcome and encouraged. Just make sure to address the actual argument.


Which goal setting mistakes lead to optimization problems?


Quote from: Ineedtodunk on April 05, 2011, 12:12:46 am
How long are you supposed to rest between sets if you're aiming for mass gains?

How about to avoid mass gains [...] and aim for mainly strength [...] gains?

Questions such as this one are asked by sports people quite regularly - at least on the internet. Whether it is related towards the goal of high relative strength (that means the ratio of maximal strength to the bodyweight of the trainee) or presents itself as worries fitness trainees have towards the topic of desired muscle mass accumulation vs. undesired body fat gains, those questions always represent the flawed idea, that one can optimize ones training based on two (or more) contradictory goals. I want to illustrate this point with an analogy everyone should be able to relate to easily. Say your goal in life is to earn the most money you can. Optimizing your life towards this objective is absolutely possible and there will be a best solution to this problem, meaning that there is a way of living that makes you earn the most money. This scenario however becomes unsolvable once you have a second life goal that is associated with or, in the worst case, completely contradictory to your first objective, for example you having the goal of having as much free time as possible. There you are with two simultaneous objectives that absolutely don't fit each other. People will then say things like "my life goal is to earn as much money as I can while still having as much free time as possible" while not realizing that they have created a situation where there is no single best solution. Any way of living would then be as good or as bad for these goals as every other one. The objectives have thus become irrelevant.
Now be honest with yourself: How often did you state things like "I want to increase my squat as much as I can while staying as light as possible"?


Two different principles


In economics people realized those problems to be inherent in the economic principle as well. The economic principle just means that every individual is trying to maximize its profit. Profit might be defined as gains minus costs. Hence it is argumented that the economic principle can be followed via two separate ways, that of maximization (maximizing gains with given costs) and that of minimization (minimizing costs with given gains). Dividing the economic principle in these two separate ideas helps avoiding logical pitfalls and paradox scenarios.
This concept is extremely valuable in training as well because it enables you to set realistic goals that can be measured and allows you to imagine a training setting that best accomplishes your objectives instead of being stuck between two contradictory guidelines.
Applying this new knowledge towards our stereotypical statement about squats and bodyweight gains would mean that we have to change it either like this:

"I want to increase my squat as much as I can while only gaining 10 lbs of bodyweight." (maximization principle) or like this

"I want to stay as light as possible while putting 50 lbs to my maximal squat weight." (minimization principle).

But how does one decide which variant is the better one?


Prioritizing

Pages: 1 ... 21 22 [23] 24 25 ... 33