Adarq.org

Also it is a commercial gym, pretty often packed with people that noone does 'weird' stuff, so it will be a little difficult to do hip thrusts.

Just make sure to make eye contact with everyone while doing those thrusts...  They'll leave you alone and give you all the space you need

Quote from: Merrick on January 18, 2016, 12:51:12 am

Why are you doing those?  Primetimes are alternating leg... LRLRLRLR.  Stiff legged single leg bounding continuously on the same leg (LLLLL or RRRRR) is very intense and you are not at that level yet.  Master primetimes slow, then master them with more speed, until you master them with a running approach that's fairly fast THEN you can try continuously doing them on the same leg. 

You are collapsing at the knee.  Recording videos is always good, but with these exercises it's very easy to 90% tell by yourself with accuracy if you're benefiting from them -> by noticing if you are feeling the glutes do the work.  If you are not feeling them in the glutes, it's fairly accurate to say you are collapsing at the knee and turning them into a knee extension exercise. 

Most people don't even get to stiff legged LLLLL or RRRR bounds.  Primetimes (LRLRLR) is sufficient for many to get their hamstrings ready and do proper sl bounds and then just progress the sl bounds to progress their sl jumps/sprints.

Wooooooow. I had no idea that I was supposed to do alternating legs. I did them like this last time too. No wonder my hamstring is fucked up. Shit.
I thought these weren't as high intensity because I was getting very little distance with them.

edit: looked over earlier posts and saw that you indeed wrote alternating legs..My bad. Should have read a little more carefully.

Haha yeah, you're getting little distance with them BECAUSE they are too high intensity for you right now.  They are for most people.  That shit is freakin hard.

I see them as similar to high depth drops.  Seems un-intense, and you can do them forever and stuff.  But after a couple sessions, your joints/body start paying for it.

Get a video of your primetimes next time

SL-SVJ's are ROUGH.

Yeah I hate doing them because I feel so unathletic lol.

I dont like his 20 sec iso hold at the top neither but his other exercise where you just do weighted standing knee raises and hold the top for 2-3 seconds ifor 8-10 reps is what worked for me in the past to conpletely rid my groin pain during sprinting. These exercises are not necessarily slow twitch. If youre using proper intensity to be challenging for 20-30 seconds, its still max strength and not endurance. You dont call 30 sec weighted planks slow twitch do you just cause theyre an iso? If bodyweight is too easy, just add weight to the iso hold for hip flexors.

Hanging or captains chair knee/leg raises work well too focusing on getting the thigh above parallel. If ur gym has cable machines with an attachment that can be hooked onto ur foot, u can do cable knee drives. Look em up on youtube.

1. Still jumping with knee bent. If I focus on keeping my leg pretty straight and only using hip extension, I jump a lot lower.

Don't FOCUS on keeping leg straight.  In a SLRVJ, it should happen to the best of its abilities as possible.  Don't think about it.  If you're strong enough to absorb all the impact, you body will keep as straight of a leg that will be best for you.  No jump is going to be 100% straight though.  You're thinking of a lot of stuff if you're trying to use only hips and stuff.  Don't think.  Just jump.  Only thing to consciously focus on is the acceleration 1-2-3.  Everything else will fix itself to the best of your body's abilities.

2. Is there such a thing as "hip collapse"? I notice on the final step one side of my hips tends to drop. Is this supposed to happen, or are my hips supposed to be parallel to the ground?

No point in worrying about this.  If it's optimal for you, it'll happen.  If not, then same thing as above.  Just focus on acceleration and use other exercises to correct what's holding you back in the SLRVJ.  You don't fix it in the jump itself.  The jump itself is making mistakes due to specific strength factors that you fix with exercises that specifically address that issue.  For example, getting good at primetimes then sl bounds, really loading up the hips will fix pretty much everything you said.

3. I'm not sure how this is going to carry over to ultimate. The only time I wouldn't be able to do a DLRVJ when going up for a disc is out of a full sprint. I would need to use SLRVJ because of the shorter GCT it provides. But would I even be able to learn to do a moderately high SLRVJ out of a sprint??

IDK anything about ultimate frisbee so I can't comment.  No one can really absorb the speed of a top-speed sprint and jump maximally.  I imagine you'll do what basketball players do on the fast break.  Sprint, quick deceleration, re-accelerate into a SLRVJ dunk/block.

Primetimes: 4x20 (L,R): focused on keeping leg as straight as possible

I don't like the idea of doing these AFTER depth jumps.  You're doing a quad dominant exercise and firing up that movement pattern/muscles and then trying to do a difficult exercise such as primetimes where if your knee collapses it negates most of the benefits of the exercises because you aren't loading up the glutes.  Doing these with primed quads from the depth jumps is only going to make the quads want to contribute more.

I recommend doing hip dominant stuff before quad dominant stuff.  You can do all the hip dominant stuff you want, and then do depth jumps and still do them with optimal firing patterns.  Doing quad dominant stuff will have a larger post-exercise impact on firing patterns IMO.

Primetimes also are not that taxing so you won't be tired when it comes to depth jumps.

I recommend doing some glute activation + sprints before doing primetimes. 

Also, again as mentioned before, don't think TOO much about keeping a straight as a leg as possible.  The knee should never really be completely locked.  It will be VERY MINORLY bent but it's about initiating all movement from the hips.  Flexing the hips up explosively, then extending them down explosively.  Did you feel it in the glutes when doing these?  If not, make sure to adjust the intensity so you are getting the proper benefits. For example, don't use a running start until you master it without a running start

- lower was cool: did single leg rdl's while holding my off-ankle and stretching my quad, heel to butt.. so did these at a variety of angles, and with toes elevated (not heels elevated) to stretch my calf more

That's what you call time-efficient.  One movement = calf stretch, quad stretch, glute/ham strengthening? Killing 3 birds with 1 stone!

What a great anti-ego lifter you are.  I don't care how many times I made a mistake.  If I were you, I'd probably go for 400x3 next workout and end up getting 400x1 and burn out my CNS and cuss myself out for being so stupid