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Messages - T0ddday

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46
Progress Journals & Experimental Routines / Re: ADARQ's journal
« on: August 27, 2016, 03:19:49 pm »
Hard to understand sprints from your gps data... Your doing interval sprints it looks like about 5 per mile or so?  So what are they about 20-30 second sprints?  If your going 17 miles per hour about that's like 7.5 meters a second or so roughly sub 30 second 200s?  That's not bad at all... In fact it's really good. 

Obviously I like track work but I think you should abandon miles per hour and start timed sprints.  A much more fun way to improve if you like road/trial straight running... Get your timer to do a couple beeps separated by 10,20,30 and 45 seconds and see how far you can make it in each interval...

I think it can be a much more fun way to compare ourselves to the best in the world... I never ran sub 10 in the 100m but I did get past 95m in 10 seconds!  So I can imagine that I got less than 5 meters away from the best guys - I could almost reach and touch them... In the 400m the performance boost that you get from this is super drastic... 

I really recommend it for 400m because every second past 45 seconds is so painful in 400m ( why the men are ok after 400m and the women are wrecked)... I can get under 50 seconds in a open 400 but I could get to 380m in 45 seconds... Man just 20m away from world class (I realize WVN did 43.0 so 45.0 isn't truly world class anymore but close enough)...

Also time intervals allows you to copy training of someone more advanced than you and not overwork yourself wheras if u copy distance you might be doing waaaay to much work...

47
Progress Journals & Experimental Routines / Re: chasing athleticism
« on: August 27, 2016, 03:05:45 pm »
Quote from: maxent on August 27, 2016, 11:12:33 am
Quarter squats are helping my backsquat!!!!!!!!!! My finishing strength on backsquats has improved incredibly. Im snapping them out piston like once ive gotten past the sticking point. Today my hamstrings were DED .. even warmups with 70kg indicated that much, however, so good is my glute/quad strength now i can still knock out a 6rm effort explosively (thanks to quarters). Fuck dogma .. fuck all that stupid 'ATG or nothing' bs .. it's complete nonsense.

Here is the plan for the next 8 weeks. I want 6x6x127.5kg @77kg bodyweight. I wont settle for 4 sets or 5 sets with 1 done with a belt. 6x6x127.5 @ 77kg rawdog .. no belt no wraps no creatine, no gomad, just balls.  A complete list of lifts:
6x6x127.5kg bs @ 77kg
200kg bht worksets
180-200kg RDL worksets
180-200kg quarter squat worksets


After 8 weeks, the following things will still be available, unused in my toolbox: 1. creatine, 2. belt, 3. knee sleeves,  4. stimulants like synephrine and L-tyrosine and 5. Not cutting and even gaining weight. 



Quote from: Leonel on August 27, 2016, 11:41:15 am
Going from 117.5kg x 6 to 127.5kg 6x6 in a matter of 8 weeks is just completely unrealistic imho unless you just came back from a major injury. And as T0ddday already mentioned before, the romanian deadlift is definitely not an exercise (if done correctly) which is supposed to be done for worksets of 200kg+... that doesn't make any sense... even less so when you never deadlifted that much with a normal conventional setup.

Yeah sometimes this journal veers off into such self-congratulatory contradictory nonsense that it is hard to understand whether he is serious...

Like I'll read one post where he says "I'm looking ripped, I'm seeing abdominal striations from this highly restrictive diet."

Then the next post is "any dunk I do counts as a weighted dunk because I'm wearing this massive adipose layer around my gut."

This type of bipolar self-image of ones body is scary, tbh. 

And there is am very little understanding of what a toolbox is for a jumper...  He lists a lifters toolbox!  The toolbox way of thinking does make sense but he has it completely backwards... Knee sleeves and a belt don't help you jump high - they make lifting safer... You don't save them up if you need them. 

For god sake, you also don't save up creatine...  High jumpers CUT creatine to shed body weight to peak their jump... They don't avoid creatine during an 8 week lifting block!!!  I don't understand this backwards thinking at all...  Do you want to jump high or lift heavy?  Make a decision...  Trying to handicap yourself to add a ton of weight to your squat in 8 weeks is pointless... If you wanna get to 127.5 x6x6 then just get there.  Get there as fast as possible.  Your an athlete.  Make you strength gains quick cause they detract from other stuff...  What are you saving all that stuff in your toolbox for? Clearly not jumping... It's to lift more?  So you plan to handicap yourself and still achieve this squat goal and wreck you back cheating on RDLs and get to your goal and then... Break out your toolbox and... Squat more?  Ok cool. 

I think you could really benefit from the forum most of anyone by actually posting data... I think it would help with your strange dysmorphia and contradictory statements...

For example - you claim your looking ripped and striated.  I don't believe you.  You claim your fat and have a layer of adipose that needs to go.  I don't believe you.  I could be wrong but at most I'm wrong about one of those things.  At best I'm right and your wrong on both claims and a picture is worth a thousand words. Post a pic of video.

Sometimes you claim your getting up super high and you claim a high vert even though you legs never look high in dunk videos.  Other time you claim your max vert is like 26" inches.  Probably somewhere in between.  Video a height check.  Bang your head on the rim or backboard or touch top of square or something... Get it on tape...

You claim an workset RDL of 440 pounds....   This equates to a conventional deadlift of 650+.  No way you can do this (approaching 4x bw and 3x bw for RDL) and are anything close to slow at sprinting...   Speaking of... How slow are you... I have no idea...

Biggest problem with your training is I can't really give advice because depending on the day you sound like a fat amatuer or a highly trained world class guy... Again I don't believe either and I'm sure your in between but I really don't know where...

48
Progress Journals & Experimental Routines / Re: Two Hands Two Feet
« on: August 26, 2016, 02:09:48 pm »
Quote from: Coges on August 26, 2016, 01:11:33 am
26/08/2016 - 1pm

Track Day
3xstrides
SL Supine Bridge  x 10
Knee to Elbow Walking Lunge x 10
Knee to rear foot walking Lunge x10
Walking Spiderman x 10
Rev Walking Lunge with posterolateral Reach x10
straight Leg skip
Rudiment Hops (all legs)
DL hops (3x10)
L/R leg bounds (2x5)
Alt leg bounds (2x10)
Speed Bounds
5x20m sprint   
3x40m sprint   
3xflying 30m sprint
2x60m sprint
2x3x100m sprint

Back to the track for the first time in weeks. Bloody thing was being used by school kids again so I was relegated to the soccer field next door. All things being equal I didn't do too bad. Have some footage of bounds which I may upload if I can get over my embarrassment. 2x3x100s were brutal as I didn't take too much rest between. No real point till I get fitter anyway. All in all felt good though.

Edit- Just looking at footage and I look so damn slow. It's ridiculous. I think I'm going to change my name to Glacier. I'm white and slow as fuck!  ;D

Lol.  Got no problem with you making fun of your whiteness or slowness... But if u make a nickname that sounds like two go together then you will be suggesting that racist and ruining athletics in America so stick to one!

49
Boxing / Re: Misc Boxing News
« on: August 25, 2016, 06:31:02 pm »
Quote from: adarqui on August 25, 2016, 12:29:10 pm
Quote from: T0ddday on August 25, 2016, 10:09:32 am
Quote from: adarqui on August 24, 2016, 09:27:12 pm
Quote from: seifullaah73 on August 24, 2016, 06:46:57 pm
Errol spence knocked out bundu severely to get the win. It generated 6mil viewers and 4.35m approx stayed for the whole fight.
I didnt watch it just this hightlight and knockout was brutal and bundu came out fast but uneffective towards the end.

<a href="http://www.youtube.com/watch?v=2-x_B5jKvSY" target="_blank">http://www.youtube.com/watch?v=2-x_B5jKvSY</a>

ya i watched it. i was going to post about it but got sidetracked.

spence is legit.. man he tore bundu apart .. and bundu is really tough/shifty.

impressive.

When I saw that I was like... wait is Vuyani Bungu still fighting?

He isn't lol...  But with boxers I wouldn't put it past him.  That guy was awesome.

for some reason i dont remember bungu.. but, first hit on youtube:

<a href="http://www.youtube.com/watch?v=EHxfVtId6_Q" target="_blank">http://www.youtube.com/watch?v=EHxfVtId6_Q</a>



man prince naseem was such a freak.



Wow fat naseem looks just like fat Ken Griffey.  Even though their skinny selves look nothing alike.  Weird.

50
Boxing / Re: Misc Boxing News
« on: August 25, 2016, 10:09:32 am »
Quote from: adarqui on August 24, 2016, 09:27:12 pm
Quote from: seifullaah73 on August 24, 2016, 06:46:57 pm
Errol spence knocked out bundu severely to get the win. It generated 6mil viewers and 4.35m approx stayed for the whole fight.
I didnt watch it just this hightlight and knockout was brutal and bundu came out fast but uneffective towards the end.

<a href="http://www.youtube.com/watch?v=2-x_B5jKvSY" target="_blank">http://www.youtube.com/watch?v=2-x_B5jKvSY</a>

ya i watched it. i was going to post about it but got sidetracked.

spence is legit.. man he tore bundu apart .. and bundu is really tough/shifty.

impressive.

When I saw that I was like... wait is Vuyani Bungu still fighting?

He isn't lol...  But with boxers I wouldn't put it past him.  That guy was awesome.

51
Article & Video Discussion / Re: Quarter Squats Transfer to VJ and Sprinting
« on: August 25, 2016, 12:43:45 am »
Quote from: maxent on August 24, 2016, 11:58:11 pm
I do agree that its easy to fudge the depth on quarters .. however, if you use them as an assistance, who really cares .. as long as you're getting better at adding weight and can maintain or improve depth over time?

Im 3 weeks in into a quarter squat program .. i do them once a week ... too early yet to say yay or nay but im digging them so far. Wish i had tried them sooner.. will report back after a while to see what affect if any has been noticed

Well if they are easy to fudge on depth... Then it's hard to add depth over time!

Also, I am talking about people who use them not as assistance but as their primary movement...

I actually not even against a partial squat as a primary movement... My point is just when evaluating an exercise you gotta look at all facets of the exercise, exercises that are fudgeable always have the disadvantage because its harder to tell the athlete to just go do it and add weight... There is no way to cheat the full squat...  Same with the deadlift.  This is great.  Depending on structure for some athletes partial squats are better than full squats as far as carryover - but you have to be diligent with them because they do have the fudgeability factor.  And it's not be taken lightly.  Most exercises can get ugly and cheated...  Bicep curls can be cheated.  Close grip pull up can be cheated.  However, I prefer close grip pull ups over bicep curls 100x because bicep curls can be cheated way more and the cheating can make the exercise completely unrelated and dangerous which is much less likely with pullups....

Partials have the problem that you can cheat on depth AND achieve more "depth" by bending the back and good-morning the weight.  This is a very dangerous combination.  It depends on the athlete and the coaching they have available...  Good supervision and a diligent athlete and you are fine...

But, then again you have the competitive athlete who wants to throw more weight on the bar... Say the guy who is 170 and claims a 135 bicep curl and a 400lb RDL despite no similar non cheatable strength or athleticism feats...  The guy who really wants to life more weight at all costs...  And pushing up those partial squats is a recipe to destroy the back..

For the most part I agree with Kingfish... Although his line of 2x bodyweight is IMO far too heavy for some people...  But get strong using full squats - if your weak your weak and you don't know your body... Once your strong whats best for you might not be so simple.  But weak people can keep it simple until they are strong...

52
Article & Video Discussion / Re: Quarter Squats Transfer to VJ and Sprinting
« on: August 24, 2016, 10:49:24 pm »
Quote from: Coges on August 23, 2016, 11:12:57 pm
https://www.strengthandconditioningresearch.com/promotions/quarter-squats-transfer-sprinting/

Cool article.

I'm emailing the author to see if they have video to share - I doubt it... But it would be useful. 

The problem with this article and a lot of article is that they don't understand that while joint angles in squats are fixed joint angles in jumps are not.  You can't say the joint angle in a quarter squat is more similar to the joint angle in a vertical jump.  Kingfish's best vertical jump comes from a joint angle that is identical to a full squat.  Mine is between a half and a quarter squat.  The vertical jump doesn't have a joint angle - it is a jump not an prescribed exercise with a defined range of motion!

We all do it differently.  And unfortunately that difference isn't just dependent on your structure it is dependent on your strength.

Take an extremely weak beginner and make them do a vertical jump or a running double leg jump.  (I just trained one).  They will do a 1/16 or less squat.  So I guess that means for them they should do a 1/16 squat?  No way!  They are not strong enough to use more than a 1/16 squat - but if we train them and get them strong and stable maybe their best vertical jump comes from a full squat or half squat...  We can make guesses based on their structure but we can't be sure...

This is why I think everyone*** should start with full squats.  I actually favor half squats over full squats for athletes but I think full squats are a necessary base to build strength and mobility.   When your training an athlete who wants to jump you should get him capable of sitting down in a full squat with close to bodyweight.  I usually use 135lbs for most guys.  Get them able to hit full depth, pause, and drive up with 135.   After this is accomplished then train with half squats, quarter squats, etc and test vertical jump.   If the athlete performs vertical jumps best with a deep squat then deep squats should not be abandoned - again use structure for clues here.   If the athlete doesn't jump with anything near a full squat then they don't necessarily need them - you can keep them as warmup (or do bar overhead full squats - great mobility warmup), but you don't need to progress.   

*** Everyone doesn't mean everyone.  I make an earnest effort for most people.  It might require oly shoes, plates under shoes, a lot of stretching, and it might not be totally full...  If the guy is 7' feet tall it might not be worth the effort to build a full bodyweight squat...  But within reason I like athletes to get this mobility figured out...  How do you know you shouldn't use a deeper squat to get a higher vertical jump if you have zero strength or comfort or range of motion at that angle...

This is my caution with praising partial squats.  It allows a shortcut.  I feel I have earned the right to do partial squats!  I am 5'11 and have really long legs and no torso.  I still built up my oly pause squat to 400 and could do 315x15 pause squats.  Despite that I could never jump at all out of a full squat and always vertical jumped with a high joint angle... I am confident that I'm not selling myself short by not building my full squat bigger....  But that's not the same as some kid with short legs who jumps 24'' and can't full squat 135 doing ugly pin squats with 405 and claiming that he doesn't full squat because it doesn't translate to his jump.  If your vertical is 24'' you don't have a jump.   

53
Article & Video Discussion / Re: Quarter Squats Transfer to VJ and Sprinting
« on: August 24, 2016, 10:31:27 pm »
Quote from: adarqui on August 24, 2016, 12:07:35 pm
Quote from: maxent on August 24, 2016, 05:50:36 am
tis interesting however i wonder how well using full squats mainly and quarters as assistance would go? or vice versa. I feel it wud work better in some sense

ya, they complement each other.
- quarters and halfs get you stronger with more weight on your back
- halfs aren't so far off from below parallel that those gains won't "leak" into deep ROM
- quarters aren't so far off from halfs that those gains won't "leak" into half ROM

my slightly below parallel squat improved while I was half squatting.. very rarely, i'd warmup going deeper, then transition into halfs. On a few occasions I worked up to a heavy single before transitioning to halfs. I remember distinctly hitting 315 x 1-3 reps @ ~150, below parallel .. while my half squat was getting up near 400.

Form is essential on all of these variations, but even more so (IMHO) with quarters .. it can just be so much weight on your back. If you intend on playing with halfs & quarters, it's best to quiet the ego a bit and keep it on the safe side (early on). As we get more experienced, we usually know what to do - as long as we recognize the ego.

As for myself, deep squatting usually ends up making my hips feel like crap.. and I REALLY hate that feeling. So unfortunately i'll stick to halfs and above.

pc!

The problem with all non-full squats is consistency.  It's a bigger problem with quarters that anything else.  Are quarter squats useful?  Sure.  But it's hard to make gains real because the squats because it's easy to get stronger by doing 0.25 (quarter) squats one day and the 0.24 squats and then 0.23 squats, 0.22 squats,...0.10 squats, etc.   Full olympic squats pause squats are the only squats that are don't have this problem.

However, I have found that people who half squat well like Andrew are able to keep a semi-consistent depth on the half squat.  This is because there is a ROM where going a little bit higher doesn't make it that much easier for most people - so you can hammer out the squats and make real gains... Once you approach quarter depth each centimeter higher you go makes the squat so much easier that consistency becomes difficult.  If you want to play with different depths there are a few things you can do -

Simple:

1) Pin squats.  Of course they have the problem that hitting pins turns it into a pause squat....
2) Box squats - great exercise but sitting on a box doesn't allow you to reverse the weight without help...

Both of these are useful but I don't like them as the only movements, a little bit more complicated but very useful are:

1) Band "pin" squats.  Wrap a band around the squat rack like pins.  Hit the band and then stand up.  This allows you to hit consistent depth but the band bends and doesn't stop the weight which is better.   Of course you have to be careful you are not just doing a good morning to get the bar down - make sure back angle is consistent.

2) Reverse band squats.  One of my favorites.  You attach a band to the bar and the top of the squat rack.  The band tightens at some point (say at parallel) so you squat down and the band stretches - you make sure to get near parallel because at this point the band provides assistance and pulls the bar up - you finish the movement with this initial acceleration from the band...  Really does a good job for jump training because this is what a proper DLRVJ is like - we use speed to give ourself a dynamic boost so we plant into a slightly above parallel squat and rebound up - the beginning of the movement is momentum from our approach and plant - the muscles fire after to send us into the air...

54
Progress Journals & Experimental Routines / Re: ADARQ's journal
« on: August 24, 2016, 06:14:01 pm »
Quote from: adarqui on August 24, 2016, 04:28:01 pm
posted this on FB:

Quote
Most of you that know me, know i'm pretty antisocial. Anyway, I decided to go to a running meetup yesterday, where people run together and then drink beer/socialize afterwards - hosted by the World of Beer. So, I ended up talking to one person, running alone, and I don't drink. Then, I went to the place next door to WoB to get a philly cheese steak. experience = inverse(running meetup). LMFAO. Are there any running meetups where people don't socialize, run fast, and then drink raw green tea afterwards? :trollface:

kinda luls.. just funny though when you think about.

I'm laughing at the irony of posting about how antisocial you are on social media! 

And to answer your question.  Yes they are called track meets. 

55
Progress Journals & Experimental Routines / Re: Two Hands Two Feet
« on: August 24, 2016, 02:48:19 pm »
Quote from: Coges on August 23, 2016, 09:21:33 pm
23/08/2016 - 7pm

Daily mob circuit

Squats-
bar x 10, 60 x 5, 80 x 4, 100 x 4

OHP-
bar x 8, 30 x 8, 40 x 8, 8, 8, 8

Really short session today. Ribs are still restricting me. Squats felt good and legs were great. Ribs could not handle the load. Far better than it was 2 weeks ago but still limiting me. Couldn't do chins, slant bench leg raise and didn't even try hip thrusts.

24/08/2016
Ball game tonight and will lift again and get a track session in before the end of the week. I'm going to start setting myself goals for my ball games. Not like I'm playing for sheep stations but doing this will at least ensure I'm focusing on playing better each time.
Goal for tonight: Work on post moves facing the rim. I have a few go to moves with my back to the rim but want to work on turning to face the defender then the fake and drive or just the jump shot. Will report back.

Playing for sheep stations... Thank you google.

56
Progress Journals & Experimental Routines / Re: ADARQ's journal
« on: August 24, 2016, 02:31:11 pm »
Quote from: adarqui on August 24, 2016, 11:00:16 am
Quote from: T0ddday on August 23, 2016, 03:36:56 pm
Quote from: adarqui on August 23, 2016, 01:58:56 pm
dunking as old as possible sounds fun too .. for me i'd need to have at least a ~34" SLRVJ or DLRVJ to be able to dunk.. so i'd need to maintain that into old age. Imaging dunking at 70 etc. Sounds awesome tbh ... i've watched a few people "fail" as they get older - systems just shut down slowly. Getting old scares me quite a bit. I need to make sure i'm very light yet very strong going into old age.

Yeah scares me too.  Especially because I need  more than a 34'' vertical and I'm very heavy...  Def notice that heavy athletes don't age as well and it's part of the reason I know I have to finally get serious about transforming into a lighter athlete.  I like being over 200lbs and still dunking but I don't think it will hold up like you will.  I feel like I need far far less vertical to dunk off one leg than two but maybe it's cause I dunk off the dribble and plant left-right... One footed dunking seems to allow a maximal stretch and reach I can't get off two legs..  I haven't lifted upper body at all and I have made some diet modifications and returned to the track so I am losing weight... But it's still the easy stage - I went from 226 to 209 in the last month or so, but it's always easy to get near 200...  If I get dip below 190 and sustain it that would be an amazing accomplishment - I probably can't get as light as you but I need to at least get light for me if I want to go 40/40...


Quote
also, i've never performed high rep calf raises OR high rep RDL for any extended period of time.. that's why this time it's very different. I plan on adapting to these two exercises - with heavy high rep work eventually, but still safely, in the hops that I trigger more adaptations in my calves and hamstrings. High rep heavy squatting has always caused my quads/glutes to really "grow" and adapt. So this time I plan on making sure I hit more musculature, especially since i'm now more interested in sprinting & middle distance running.

Yeah, as far as RDLs I do think you can perform them safely but I do think hamstrings are just a harder muscle to hit as far as performance goes... I think squats for your quads will work excellent and I think the high rep calf raises will be a huge success...  However, hamstrings seem so hard to functionally build... The thing is we use them dynamically so differently than we use them when we lift weights.  When sprinting the hamstrings act as a hip extensor with a straight leg and then as a stabilizer and a knee flexor but not in the plane that everyone thinks.  The most success I have had with hitting them this way is with high rep band work - it's harder to do with free weights.  I do like weighted prone leg raises and prone glute raises.  There is a device you can use to add dumbells to your foot - it really makes a difference with sprinting...

regarding hamstring work: i tried pushing through the pain hard for a decent amount of time .. using poor man's glute ham raises. ended up just wrecking my hamstrings and causing some tendonitis-like issues in my hamstring tendons. My hamstrings have always been a weak spot, so for now I think i'll use RDL's because they've proven themselves to be safe yet create alot of soreness. The soreness issue should go away.. i've never had any issues with rdl's so i'm just going to focus on them alot more. It should help somewhat (I think), given my hamstrings have always been so weak.

I need to get some bands eventually.

What kind of bands do you use? regular big green bands and such?



Quote
Quote
ya that "transformation switch" is flicked on quicker than normal from my experience.. great point. I used to call high rep squatting "PED's" on here; because you just feel different once you start doing heavy high rep work somewhat frequently.. the body seems to just be accelerating it's adaptation processes.

Lol, the PED thing is spot on.  Cause they are a powerful tool but one that has side effects and needs to be used cautiously!  I wrote a post in Entropy's journal about this - going through training camp for football and track showed me this as well...  Camp involved some sprinting and lifting but was just working till exhaustion and then being so tired and hungry at night that we were in this zombie mode where it was a battle between hunger and exhaustion and we couldn't eat enough to get full cause we were so tired... Then repeating the same thing in the morning.  There was certainly a drop in performance after a few days but after about a week the transformation was amazing - it's like you body tries to fight it and hope you give it a rest and when it realizes your not it is like "fuck it ok fine, let's do this" and then you see these athletes that recomped - losing fat, gaining muscle, and running faster and playing with a higher motor than they thought was possible...

ya hah, that adapt or die stimulus.



Quote
This is why high rep squats, band work, etc.  is so powerful. 

One tool that I don't think you have unlocked is weight vested jumps.  Also highly effective for a similar reason.  Again, we would think weighted jumps are just poor submax jumps that won't lead to performance...  But again I think it's all about making your brain adapt... Initially you lose a bunch of inches when you try weighted jumps, then if you keep wearing additional weight your body eventually goes through a point where it is like "ok I guess this is how much I weigh and this guy is gonna wanna perform like this so time to make some adaptations so I can still jump as high..."

I think that's the key.  For beginners any training is shocking and leads to gains.  After they level off you realize that your body is really good at keeping you alright.  It's not great at making gains.  There is a lot of reasons why it tends to keep you around where you are rather than adapt to make you better...  However, if you put it through some substantial stimulus it will adapt to make you "alright" despite it.  This could be still jumping "alright" (say 36 inches instead of 38) despite the fact that your wearing 10% extra body weight...  This could be not being completely wrecked for a week after doing high rep squatting...  The fact is this "alrightness" in light of this new stimulus is only possible because gains are hiding underneath it... Gains for us to find and eat.

i have a vest somewhere. it loads up to ~40 lb I think, using those little metal bars. But I absolutely hate it for jumping/running; it moves around alot & feels very bulky. I messed around with it a few times and really disliked it.. but.. I imagine if I had a non-adjustable weighted vest, something that is 20 lb, but, fits better and fits more snug etc, i'd probably enjoy it alot more. I'll have to get one of those eventually so I can experiment with it.

I have a bunch of bands and band hooks. 

You can get a basic set like this:

Resistance bands Black - Single Band - WODFitters Assisted Pull-up Resistance Band for Cross Fitness Training and Power-lifting (Single Band) * Resistance Band for Assisted Pull Ups, Chin Ups or Power Lifting https://www.amazon.com/dp/B00IQM3WDQ/ref=cm_sw_r_cp_api_sBEVxb417V07H

Then for squats I have a pair that is one size heavier than comes in that set and your basically good... But then for hamstrings you want ankle, cuff, thigh cuff, etc.   

I don't think RDLs will hurt I just think some exercise where you are standing and pushing the leg back with resistance will help you so much in sprinting... Bands make this possible...

Yeah weight vest is ALL about comfort.  Very hard in summer and south floridas winter isn't that cold... But you don't even need 20lbs.  Your 150.  A 10-15 pounds best that you hardly notice and adapt to would be like 5 inches of hidden the vertical for you...

57
400m Sprinting or Shorter / Re: Kim Collins apparently lifts weights
« on: August 23, 2016, 11:24:32 pm »
Quote from: Coges on August 23, 2016, 09:48:13 pm
Had never heard of Kim Collins before this post but looking through his IG check vert on the guy in this photo  :o :o :o



Harry AA.  He has a great YouTube page too. Beast.

58
400m Sprinting or Shorter / Re: Kim Collins apparently lifts weights
« on: August 23, 2016, 03:40:03 pm »
^^^ He claims he recently started lifting weights and he credits it with his sustained success as he has gotten older...

That spotter though....

He handles that weight pretty easily...  Although, to be fair if she was spotting me I think I could easily squat 1000lbs.  Or maybe get distracted and get injured.  One of the two for sure.

59
Progress Journals & Experimental Routines / Re: ADARQ's journal
« on: August 23, 2016, 03:36:56 pm »
Quote from: adarqui on August 23, 2016, 01:58:56 pm
dunking as old as possible sounds fun too .. for me i'd need to have at least a ~34" SLRVJ or DLRVJ to be able to dunk.. so i'd need to maintain that into old age. Imaging dunking at 70 etc. Sounds awesome tbh ... i've watched a few people "fail" as they get older - systems just shut down slowly. Getting old scares me quite a bit. I need to make sure i'm very light yet very strong going into old age.

Yeah scares me too.  Especially because I need  more than a 34'' vertical and I'm very heavy...  Def notice that heavy athletes don't age as well and it's part of the reason I know I have to finally get serious about transforming into a lighter athlete.  I like being over 200lbs and still dunking but I don't think it will hold up like you will.  I feel like I need far far less vertical to dunk off one leg than two but maybe it's cause I dunk off the dribble and plant left-right... One footed dunking seems to allow a maximal stretch and reach I can't get off two legs..  I haven't lifted upper body at all and I have made some diet modifications and returned to the track so I am losing weight... But it's still the easy stage - I went from 226 to 209 in the last month or so, but it's always easy to get near 200...  If I get dip below 190 and sustain it that would be an amazing accomplishment - I probably can't get as light as you but I need to at least get light for me if I want to go 40/40...


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also, i've never performed high rep calf raises OR high rep RDL for any extended period of time.. that's why this time it's very different. I plan on adapting to these two exercises - with heavy high rep work eventually, but still safely, in the hops that I trigger more adaptations in my calves and hamstrings. High rep heavy squatting has always caused my quads/glutes to really "grow" and adapt. So this time I plan on making sure I hit more musculature, especially since i'm now more interested in sprinting & middle distance running.

Yeah, as far as RDLs I do think you can perform them safely but I do think hamstrings are just a harder muscle to hit as far as performance goes... I think squats for your quads will work excellent and I think the high rep calf raises will be a huge success...  However, hamstrings seem so hard to functionally build... The thing is we use them dynamically so differently than we use them when we lift weights.  When sprinting the hamstrings act as a hip extensor with a straight leg and then as a stabilizer and a knee flexor but not in the plane that everyone thinks.  The most success I have had with hitting them this way is with high rep band work - it's harder to do with free weights.  I do like weighted prone leg raises and prone glute raises.  There is a device you can use to add dumbells to your foot - it really makes a difference with sprinting...



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ya that "transformation switch" is flicked on quicker than normal from my experience.. great point. I used to call high rep squatting "PED's" on here; because you just feel different once you start doing heavy high rep work somewhat frequently.. the body seems to just be accelerating it's adaptation processes.

Lol, the PED thing is spot on.  Cause they are a powerful tool but one that has side effects and needs to be used cautiously!  I wrote a post in Entropy's journal about this - going through training camp for football and track showed me this as well...  Camp involved some sprinting and lifting but was just working till exhaustion and then being so tired and hungry at night that we were in this zombie mode where it was a battle between hunger and exhaustion and we couldn't eat enough to get full cause we were so tired... Then repeating the same thing in the morning.  There was certainly a drop in performance after a few days but after about a week the transformation was amazing - it's like you body tries to fight it and hope you give it a rest and when it realizes your not it is like "fuck it ok fine, let's do this" and then you see these athletes that recomped - losing fat, gaining muscle, and running faster and playing with a higher motor than they thought was possible... 

This is why high rep squats, band work, etc.  is so powerful. 

One tool that I don't think you have unlocked is weight vested jumps.  Also highly effective for a similar reason.  Again, we would think weighted jumps are just poor submax jumps that won't lead to performance...  But again I think it's all about making your brain adapt... Initially you lose a bunch of inches when you try weighted jumps, then if you keep wearing additional weight your body eventually goes through a point where it is like "ok I guess this is how much I weigh and this guy is gonna wanna perform like this so time to make some adaptations so I can still jump as high..."

I think that's the key.  For beginners any training is shocking and leads to gains.  After they level off you realize that your body is really good at keeping you alright.  It's not great at making gains.  There is a lot of reasons why it tends to keep you around where you are rather than adapt to make you better...  However, if you put it through some substantial stimulus it will adapt to make you "alright" despite it.  This could be still jumping "alright" (say 36 inches instead of 38) despite the fact that your wearing 10% extra body weight...  This could be not being completely wrecked for a week after doing high rep squatting...  The fact is this "alrightness" in light of this new stimulus is only possible because gains are hiding underneath it... Gains for us to find and eat.   


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Progress Journals & Experimental Routines / Re: ADARQ's journal
« on: August 23, 2016, 09:15:34 am »
Quote from: adarqui on August 22, 2016, 10:14:07 pm
Quote from: T0ddday on August 22, 2016, 01:02:57 pm
Quote from: vag on August 22, 2016, 04:50:46 am
Quote from: adarqui on August 16, 2016, 02:00:10 pm
ya 34 now..

:highfive:

i'm now entering 'age vs vertical' territory.. :highfive: vag

Best age-vs-vertical era is yours, around 35. Old enough to get respect ( not that much deserved tbh, people seem very impressed from 35+yo  jumpers but it ain't that difficult ), young enough to make gains.

Happy bday!  :almostascoolasnyancat:

So true about age.  Awhile I was playing ball and it turned into an impromptu dunk contest and me and a kid were going at it - I could land windmills and he couldn't so I was pretty much the winner... After we were talking and he asked if I was in college (he was 22 - I look young but not that young) and I told him I finished college almost 10 years ago...  He asked me how old I was and I said 31 and he said "OMG!!!! You must have absolutely flown in your younger days!!!"

ha. nice!

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I wasn't sure if I should feel insulted... Didn't like being called old but then again... No.  I landed my first windmill cleanly at age 31!  My first legit 45" jumps were at 31... Sure I sprinted faster in my twenties but jump wise I never put it together until I got older...

the 40 @ 40 club sounds pretty exclusive.. you think you are going to try and be in that club come 40's?

Wow. Never thought about 40/40 but barring any major life change.... Hell yes. 

Think of it like this.  If Kim Collins is running sub 10 at 40 (and running PRs) why the hell cant we jump 40 inches at 40?  I never really think about vertical but me and a friend were talking about dunking until as old as possible, I like 40/40 club though... Sounds cool...

^^^ About your high rep nation advocacy above.  I'm not against your high rep training (though I caution you about doing it for RDLs because of your back - I actually think high rep squats without full ROM like you do are better than high rep full ROM for the same reason).

And as far as your strength endurance argument I partially agree but I think the evidence suggests it's more like this:

Movement efficiency is extremely specific.  Gotta practice jumping high to jump high.  We know that.

Additionally, strength work and weight training is extremely non specific.  It's GPP.  It carries over but with much less specificity... Consider what makes us adapt to weight training...

Well it's load/work/force and intensity.  The first parameter is why we try to make the movement specific to our goal - ie we do explosive low rep squats cause we want to build power for an explosive single jump.  The second parameter is not so specific.  If we do something that absolutely destroys our legs, our body, our mind in the weight room our body WILL adapt.  Something that intense makes your body go into change mode and it builds bigger muscles, muscles more tolerant of work, stronger muscles, everything changes!

This is why IMO it's not the rest between reps that makes high rep squatting useful - it's the intensity that puts you into transformation mode...  I believe this because I have seen athletes make amazing gains with high rep timed band squats (you would love these) where you have to keep tempo and not rest.  I don't know if you have ever done band resisted sprints or high rep squat work but tension on your body has the effect of causing you to not "realize" the fatigue until you stop... After which you can hardly stand...

So, this is why I would answer FPs question to you moreso as:

"Only doing high rep squatting would be for strength endurance".  But your already doing tons of jumping and low rep squatting and other training to provide a stimulus for explosive adaptation - high rep squatting just turns up the dial on the adaption to crazy mode. 

*also really believe lactate has a ton of neural effects.  This is really new research and pretty complicated but looks promising... Getting lactate into our brain without H+ at such high loads (225 is still a lot compared even my body weight) could have so many health and training benefits that traditional strength research doesn't consider...

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