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Messages - LanceSTS

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436
ADARQ & LanceSTS - Q&A / Re: Additional strength exercises
« on: July 24, 2012, 10:35:10 am »

  Adding one unilateral exercise is fine, but to jump well off the run you have to practice jumping off the run a lot.  Nothing you do in the weight room will make that happen without practicing the skill itself.  If your running jumps arent improving, pay attention to your calves as well.

437
ADARQ & LanceSTS - Q&A / Re: Additional strength exercises
« on: July 23, 2012, 09:28:44 pm »
Quote from: hyperdunk1 on July 23, 2012, 11:22:43 am
what about adding box step ups, lunges, and 1 leg box squats to my current routine?

 That would depend on your reasoning for wanting to add them.  Have you added any hamstring work yet?

438
LanceSTS's Performance Blog / Re: Pushup form
« on: July 22, 2012, 11:50:00 pm »

  Yea, with push ups make sure to "screw" the hands to the floor.  What that means is, imagine youre trying to pull the floor apart with your hands.  This will externally rotate the upper arms and put your shoulder in a stronger position.  Make sure to keep your shoulders pulled back as well, the chest should be on stretch even at the top of the rep.

439
LanceSTS's Performance Blog / Re: Yo lance
« on: July 20, 2012, 09:53:16 pm »
Quote from: gutts on July 20, 2012, 04:56:21 pm
thx lance.. ive sat myself at home for like the last 2 days and not go out doing stupid shit drunk aggravating my back even more, feels way better.

nice.

Quote
i think i have lordosis..

How did you contract this disease? 


 
Quote
can you recommend the best stretches for me to do consistently for the next year or so?

More than likely it is a strength issue.

Quote
we should arrange a weekly IRC meetup.. like every sunday night or something.. whos in, and if so when are you available?

what channel?  bosshogs looked like it got taken over  by aliens.

440
ADARQ & LanceSTS - Q&A / Re: Additional strength exercises
« on: July 19, 2012, 06:37:39 am »
Quote from: hyperdunk1 on July 19, 2012, 12:44:01 am
A question for power snatch-- Is it possible to power snatch for example 135 lbs, but not be able to shoulder press 135 lbs? 

 Yes, the power snatch is a completely different exercise, with completely different movement patterns.


Quote
Because isn't the power snatch a combination of a deadlift, hang clean, and should press?

No.

441
Progress Journals & Experimental Routines / Re: chasing athleticism
« on: July 19, 2012, 06:35:26 am »
 
  Glad your ankle is feeling  better man, youve  been  putting in some solid work in here, keep up the good work!

442
ADARQ & LanceSTS - Q&A / Re: Bodybuilding
« on: July 18, 2012, 07:42:21 pm »
 Link it in here when you get finished and Ill check it out.

443
ADARQ & LanceSTS - Q&A / Re: Bodybuilding
« on: July 18, 2012, 04:49:22 pm »
  If you start a journal and fill out the stats form, lots of members will help you getting started with a program.  We dont really make programs for people anymore but if you get the athletic history form filled out and start a journal ill be glad to give you some suggestions. 

 

 Mutumbo, this is our q and a, dont post in here unless its a question, and dont tell one of our members asking for help to go to another forum, especially a retarded one.

444
LanceSTS's Performance Blog / Re: Yo lance
« on: July 18, 2012, 01:54:34 pm »
Quote from: Southpaw on July 18, 2012, 12:01:36 pm
sup coach lance

yo southpaw!  I just got ur message man, nice work in that last fight!@  hit me up when youre coming down this way man, peace.

i saw your reply u deleted and lold lmao.

445
LanceSTS's Performance Blog / Re: Yo lance
« on: July 18, 2012, 05:23:31 am »
Quote from: gutts on July 17, 2012, 10:45:10 pm
hows everything breh, where u been?

got a quick q..

i fucked up my back like 3 weeks ago, and i keep fucking it up doing stupid shit ( just the other day i re-fucked up my back cuz i spotted this guy benching 240ish )

what exercises can i do for my legs to keep my squat strength n shit while my lower back is fucked up?

body weight squats? running? ive had 3 workouts in the last 2 weeks and all i did was bench, curl, pullups, rack chins, lat raises, basically anything that doesnt involve legs/back.

i started running 1 mile as my warmup on treadmill, that aint good enough is it?

i suspect it'll take like a week and a half until i can maybe do light squats / non-PR push press, but i'm going to abstain from squatting/deadlift/push for 2 weeks.




 whatup guttsy! I went on irc the other day and the channel looked fucked so I logged off.

First of all, the mile runs are likely aggravating your back, cut those out of a while and walk on an incline instead.  You can do split squats (bss), or lunges, make sure to keep a really vertical torso though.  You wont need a lot of weight on these.

 For upper, if push press hurts dont do it for now.  Do bench press, weighted dips, pull ups, etc.  Dont worry too much about losing strength, its a short period of time and youll do fine.  Work extra hard on your core with things like planks and leg raise variants.

later man, hope your back heals up quickly!

446
ADARQ & LanceSTS - Q&A / Re: Shin Splints during plyo's
« on: July 18, 2012, 05:15:37 am »
 Glad that helped man, and yea I have yet to see someone not respond positively to them when done correctly and consistently.

447
ADARQ & LanceSTS - Q&A / Re: Additional strength exercises
« on: July 17, 2012, 01:03:27 am »
Quote from: hyperdunk1 on July 17, 2012, 12:24:25 am
okay isee, the reason I don't strive for PR's for upper body lifts is because I was afraid that it may be counter productive if my upper body got too heavy.  So basically i am no where near the point where my upper body would be so strong and heavy that it will weigh me down in terms of vertical and speed.

Right, the small amount of muscle tissue you may add to your upper body will only help you.

448
ADARQ & LanceSTS - Q&A / Re: Additional strength exercises
« on: July 17, 2012, 12:08:55 am »
Quote from: hyperdunk1 on July 16, 2012, 10:26:33 pm
Should I be striving for PR's with upper body press/pulls and leg curls?  Or is it better to just maintain for upper body?

always try to improve.  Youre not anywhere near a point that youd have to spend excessive time to improve any of your lifts, everything should go up for you linearly for a LONG time if you train correctly.

449
ADARQ & LanceSTS - Q&A / Re: Additional strength exercises
« on: July 16, 2012, 07:33:08 pm »
Quote from: hyperdunk1 on July 16, 2012, 04:01:00 pm
Hi Lance,

I was wondering what other strength exercises I should incorporate in my workouts besides the back squat.  My goal is focused on vertical/speed/exposiveness for basketball (to play at an elite/college level), and therefore agility/lateral movement is also important.  My goal is to be more like a Russell westbrook/derek rose type of athlete rather than a speed machine like olympic sprinters or long jumpers.

I've been told different things by different sources, some saying incorporate front squats, leg press, etc.  And I've thought about doing entirely snatch workouts instead of lifts.

Here is my journal:

http://www.adarq.org/forum/progress-journals-experimental-routines/back-from-the-graveyard-any-help-would-be-greatly-appreciated/msg67310/#msg67310

Thanks

Also I have yet to do any type of plyo's b/c of body weight and strength isn't at right ratio yet, and knee is still flaring up some times from inflamed meniscus (may go the surgical route at end of the year)


 You need to push up your hamstring strength, especially with that knee issue you have.  Leg curls will work well for that right now.  Power snatches are good to add in, not at the exclusion of the squat though.  If youre not doing some type of pressing and pulling for the upper body, you need to.  Doesnt need to be excessive, 2 days a week is fine. 

 If you want to play real basketball, you need to get the mass of your explosive work and sports specific conditioning from actually PLAYING high level basketball.  This doesnt mean pick up games with scrubs, it means aau, legit league games, tournaments, etc. 

 

450
Article & Video Discussion / Re: People should watch this
« on: July 15, 2012, 03:36:40 pm »
Quote from: steven-miller on July 15, 2012, 08:23:30 am


Natural bodybuilders do not maximize muscle mass increase due to the demands of their competition. Nor do weight-class athletes in other sports. That makes these populations a poor example to demonstrate your point.




 Steven, I agree that a lot of people on the internet do not eat enough to gain the strength and muscle mass they could attain with a higher calorie diet.  That is going to hold true across averages, the problem is how much MORE calories, and not knowing when enough is enough. 

 The quote about natural bodybuilders is not really the case though, especially if you look at what they really do, and why they do it.  The reason they dont gain a massive amount of fat in the offseason, to further push size is not due to them not wanting to get larger, its that they cannot make those same drastic cuts that the chemically enhanced guys do, without losing a lot of muscle along the way. 

 The guys marty refers to in the interview are highly likely chemically enhanced.  Ed coan, kirk, etc. , are all very vocal on their "supplements", and making a drastic cut with the assistance of drugs is much more doable without losing all the muscle tissue you gained during the hardcore bulk. 

  This topic has been beaten to death on tnation with the competitive natural bodybuilders.  Guys that are "big" telling them they should eat more calories, then they tell said "guy" to cut down to competition weight without drugs and see how big he really is, or stays.  Its the same reason the general rule of not "bulking" until 12% or so, I think that is lyles general rule of thumb, and it fits with what has worked for naturals over time.

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