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Any people on the board struggle with posture difficulties? How much of an effect do you think postural problems have on athletic performance? Anyone have success with some particular approach to fixing these posture issues? I have pretty bad upper cross syndrome and slight APT+lower cross syndrome.  I try to do corrective stretching and strengthen the apropriate muscles but without too much luck.

When playing sports, my neck is one of the first things to tire and I have difficulty keeping my head up. Another issue that I think comes from forward head posture is I have to momentarily look down during my ME SVJ windup - I can't keep my head up to consistently look at the target for the entire jump.

I have had lots of minor back tweaks lifting (most common injury), and during interval sprints my back is usually the first thing to tire. I think this might be due to my posture loading up my back more. I have difficulty taking deep breaths during some movements - bounds, RDL's, sprints, which i attribute to tight abdominals making difficulties for my lungs to fully expand.

I'm really sorry about your mom. From your description and those pictures she seemed like a people person and very expressive and caring. Really similar to my mom. Hold together, we're all here for you.

Thanks for the response too, very informative. Definitely will try something like that to try to peak for a future tourney.

What are your thoughts on BW, low volume, high frequency? Definitely seems efficient and you could potentially sneak one of those sessions in waiting in line at the grocery store or something lol. Have you heard of people doing this type of training successfully and what other benefits do you think you could get?

So this sort of "do whatever I haven't done in a while/feel like doing/try new things" training is probably not the best so I wrote up a program! Also I'm doing too much lifting and not enough power and conditioning. Let me know what you think.

Weekly training:
Day 1: Gym A wed
Day 2: Rest A thurs
Day 3: Track A fri
Day 4: Gym B sat
Day 5: Rest B sun
Day 6: Gym C mon
Day 7: Rest C tues

Gym Block A: Quads, Horizontal upper (high intensity, medium volume lifts), medium impact plyos
-SVJ's to start session
-PLYOS
--Donkey hops
--Skaters
--Ankle bounces
--Clap pushups
--Line Hops
-WEIGHTS
--Jump squats
--Banded wide stance box half squats (primary)
--Low Bar narrow stance squat
--Calves
--Leg press+SL leg press (emphasis on weaker left leg)
--Horizontal rows
--Bench

Gym Block B: P-chain, Hip Flexors (medium intensity, high volume lifts)
-SLRVJ's to start session
-WEIGHTS ONLY
--Reverse Hyper
--Hang power clean
--Decline situps
--Step-ups (primary)
--Ab wheel
--Ham Hyperextension
--Toes to bar
--Ham curl
--BSS (focus on weaker left leg)
--KB swing (conditioning finisher)

Gym Block C: Back, vertical upper (low volume, medium intensity lifts), high impact plyos
-DLRVJ's to start session
-PLYOS
--Depth Jumps, Drop jumps
--Bound variations
-WEIGHTS
--Med ball throws
--RDL (primary)
--OHP
--Pullups
--Good mornings
--C2 Rower intervals (conditioning finisher)

Track Block A: (I can't do any of this currently because of knee, for the time being this will be bounds+hills or sleds, maybe a distance run)
-Starts
-ME sprints with long rest
-HIIT

Rest day A:
-movement skill work: agility or top speed drills

Rest day B:
-stretch
-foam roll

Rest day C:
-movement skill work: agility or top speed drills
-SPP light conditioning: low intensity intervals (lateral movement,change of direction, top speed) focusing on good mechanics

So I fully expect to change a lot of this up once I'm a few weeks in based on how I'm feeling and what I think I need. I kind of like challenging myself with new movements but I've been doing it too much lately.

4/21
BW: 188.5

Superset:
-Low bar narrow stance squat: 225 2x8, 245 x8 [this is my go-to squat style from now on. Gotta work the weaknesses if I want to improve]
-straight arm lateral raise: 15's 3x8

Superset:
-ab wheel full rollout from knee: 3x8
-"dump the bucket": 22.5 3x8 [scap posture correction exercise]

Superset:
-prisoner decline situps: [speed focus]
--10lbs x8 +8 BW myo
--10lbs x8 +6 BW myo
--prisoner x15 + 7 BW
-banded reverse hyper 3x10

Int. rotation lunges: 8 sets up to
L: 205 x10 (5 regular, 5 reverse lunges)
R: 215 x10 (5 regular, 5 reverse lunges)

just trying to find out now if 1 foot jumps have less stress on the knee.

 I would say SL jump is dealing with much higher forces (faster approach, only 1 leg to absorb force) which have to be transferred in a shorter time period (shorter GCT), but the quad is in a strong position to produce a lot of force and protect the knee ligaments from absorbing that force.

If your quads are weak or if you're quad dominant and you rely on excessive knee bend (collapse at the knee) to produce power during the SL plant, that's going to put a lot of stress on the ACL.

In my case I was quad-dominant and tried to SL jump by bending at the knee. I've had a lot of SL jump sessions and only when it was high-volume, high frequency and high intensity I had some knee pain after sessions. Always went away in a short time period though.

Man I really wish this forum was still alive and we had people like raptor, adarq, t0ddday, merrick and lance so we could actually have different perspectives on theory rather than me trying to piece this stuff together.

4/17
cals: 4000

Pickup x 30 min: Played a handful of points, a single 95% 20Y sprint fucked with my knee a lot. Made a difficult decision and I have decided to sit out the most important tourney of the season this weekend. Ortho said I could potentially go hard with the anti-inflammatories 3x/day for a week and play but I'm really not trying to get more injured and have to sit out the summer club season.

4/18
cals: 3000

class+homework+sleep all day

4/19

Squat: 7 sets up to 295x5, 305x5, 315x5  [this is pretty big, previous PR 300x5 around mid-winter]

Superset x3:
-Freemotion calves: 380 2x15, 400x13
-Pullups: 9,9,5 fuck

Front rack lunge walk: 7 sets up to 165 x 16, 13 [new movement: real tough to maintain rack position for so long]

Had to cut workout short, something came up

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