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LanceSTS's Performance Blog / Re: SOME JUMP/ PLYO/ EXPLOSIVE STRENGTH WORKOUTS
« on: May 20, 2011, 05:03:15 am »
Interesting, maybe you should make a video about this, it could help a lot of people.
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5762
Strength, Power, Reactivity, & Speed Discussion / Re: The Vertical Jump Formula By Chad Wesley Smith
« on: May 20, 2011, 03:57:06 am »"Run for your life from any man who tells you that money is evil. That sentence is the leper's bell of an approaching looter."
Money are sacred. You should love them. Can I be your friend?
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Strength, Power, Reactivity, & Speed Discussion / Re: What do you guys do, to prime yourself for max jump/dunk sessions?
« on: May 20, 2011, 03:54:33 am »Hmm, maybe I'll try the depth jumps for stim. Any other stim tricks?
Sprints, iso extension stim, unracking, low volume very heavy deadlifts.
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LanceSTS's Performance Blog / Re: SOME JUMP/ PLYO/ EXPLOSIVE STRENGTH WORKOUTS
« on: May 20, 2011, 03:49:11 am »
Speaking of arm swing, is there any way to switch from a single arm swing to a double arm swing in single leg bounding? Any progression or just plain old practice of the movement?
My single arm swing resembles what happens in a sprint more than in a jump.
My single arm swing resembles what happens in a sprint more than in a jump.
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Strength, Power, Reactivity, & Speed Discussion / Re: What do you guys do, to prime yourself for max jump/dunk sessions?
« on: May 19, 2011, 05:25:20 pm »
I think you should do some suicides and move around the court in a defensive stance aggressively. You can try to toss the ball over your back for a few meters then turn around and run to get it (after a regular warm-up of course).
You need to get to a "game level" thing. You can also try to play 1 on 1 with somebody and be aggressive playing.
You need to get to a "game level" thing. You can also try to play 1 on 1 with somebody and be aggressive playing.
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ADARQ & LanceSTS - Q&A / Re: Three types of depth jumps
« on: May 19, 2011, 05:23:01 pm »
Hm... well I do tend to bend forward at the waist when I run for my plant. If not (say I lean back a bit) then the knee usually collapses, so what you say makes sense.
So you're saying this can be corrected more with plyo stuff than weight room work (more a matter of shock absorption&manipulation/body position than regular say Romanian Deadlift or GHR strength)?
Also, what's your take on sprints and uphill sprints? They should train the hamstrings at high tension thresholds and going uphill should load the hips more, while at the same time the body position should favor hamstring load.
Thanks for this discussion by the way, I find this stuff very interesting and it's nice to actually have someone whom I can freely talk about and is able to understand these things.
PS. Andrew's words of "hamstrings are useless" keep coming to mind. He was talking about quad dominant two footed jumps though
So you're saying this can be corrected more with plyo stuff than weight room work (more a matter of shock absorption&manipulation/body position than regular say Romanian Deadlift or GHR strength)?
Also, what's your take on sprints and uphill sprints? They should train the hamstrings at high tension thresholds and going uphill should load the hips more, while at the same time the body position should favor hamstring load.
Thanks for this discussion by the way, I find this stuff very interesting and it's nice to actually have someone whom I can freely talk about and is able to understand these things.
PS. Andrew's words of "hamstrings are useless" keep coming to mind. He was talking about quad dominant two footed jumps though
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ADARQ & LanceSTS - Q&A / Re: Three types of depth jumps
« on: May 19, 2011, 03:18:25 pm »
But why would the knee bend more and slide forward? The quad is the muscle that will/should prevent that from happening. The hamstring can't do that, unless hamstring weakness overloads the quad that gives up.
For me it happened in the ham in the past - at the "knee end" of the ham, I could feel the weakness there. But it still doesn't make sense from the biomechanical standpoint unless that overload occurs (and when it happened I didn't feel the quad overload so, again, doesn't make sense). I mean, why would the knee go forward more?
For me it happened in the ham in the past - at the "knee end" of the ham, I could feel the weakness there. But it still doesn't make sense from the biomechanical standpoint unless that overload occurs (and when it happened I didn't feel the quad overload so, again, doesn't make sense). I mean, why would the knee go forward more?
Quote
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ADARQ & LanceSTS - Q&A / Re: Three types of depth jumps
« on: May 19, 2011, 01:36:12 pm »
Yeah I know, and you're right.
But how would a progression to stiff leg bounds should go? I mean, I have never ever seen anybody do that. Nowhere. You're saying a stiff leg single leg bound is a bound where the only movement occurs at the hip, while the knee is locked? That's... I'm not sure it's possible. You'd have to be a mutant in terms of strength to do it properly.
And yeah, my hamstrings are strong, but shouldn't the glutes take over in terms of hip extension? Ain't I overloading the hamstrings if they act as prime movers in terms of hip extension? Shouldn't the hams assist the glutes into performing the hip extension? Wouldn't getting the hams stronger make me even more "ham" dominant and potentially get injured by improper recruitment patterns/lazy glutes?
There's a bunch of stuff I need to think about ...
But how would a progression to stiff leg bounds should go? I mean, I have never ever seen anybody do that. Nowhere. You're saying a stiff leg single leg bound is a bound where the only movement occurs at the hip, while the knee is locked? That's... I'm not sure it's possible. You'd have to be a mutant in terms of strength to do it properly.
And yeah, my hamstrings are strong, but shouldn't the glutes take over in terms of hip extension? Ain't I overloading the hamstrings if they act as prime movers in terms of hip extension? Shouldn't the hams assist the glutes into performing the hip extension? Wouldn't getting the hams stronger make me even more "ham" dominant and potentially get injured by improper recruitment patterns/lazy glutes?
There's a bunch of stuff I need to think about ...
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Strength, Power, Reactivity, & Speed Discussion / Re: The Vertical Jump Formula By Chad Wesley Smith
« on: May 19, 2011, 11:04:49 am »
Then I'll be disgusting for a guy named lamp and be happy with myself and my friends. Works to me.
In a theoretical world you would be right, but we live in a pragmatic, practical world. So... tough luck. I myself wrote a program for FREE and it still got "pirated" on the Internet in the way that they put it on several sites instead of letting it reside on mine's only.
Can I do anything about that? I think not. Whatever.
Ethics won't get you anywhere in life.
PS. There's still a difference between physical things that you can steal and intellectual things that you can steal. Should it be? I have no idea. But it is what it is.
PS2. I bet every piece of software/music/film in your computer is buyed and has a license.
PS3. Can you imagine how much I'd have to pay for all the porn I have? Gimme a break man!
In a theoretical world you would be right, but we live in a pragmatic, practical world. So... tough luck. I myself wrote a program for FREE and it still got "pirated" on the Internet in the way that they put it on several sites instead of letting it reside on mine's only.
Can I do anything about that? I think not. Whatever.
Ethics won't get you anywhere in life.
PS. There's still a difference between physical things that you can steal and intellectual things that you can steal. Should it be? I have no idea. But it is what it is.
PS2. I bet every piece of software/music/film in your computer is buyed and has a license.
PS3. Can you imagine how much I'd have to pay for all the porn I have? Gimme a break man!
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Article & Video Discussion / Re: Interesting Jump snatch variation.
« on: May 19, 2011, 09:12:30 am »
What if you have weak shoulders (for the weight your legs are capable of propelling) and still want to snatch, but don't want to take years of training your shoulders to reach that level?
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Progress Journals & Experimental Routines / Re: acole14's journal - DUNK OR DIE
« on: May 19, 2011, 08:21:18 am »
Wait, you were able to squat after that volume of sprints, single leg bounds and double leg bounds?
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Strength, Power, Reactivity, & Speed Discussion / Re: The Vertical Jump Formula By Chad Wesley Smith
« on: May 19, 2011, 03:44:54 am »
Let me ask you something else.
Let's say I was born in Kosovo, where the average monthly salary is 10$. And I want to learn whatever it is in that book. Is it moral and ethical for me to put safe 0.25$ per month to get a 100$ book in 33 years?
The same applies with software. It's being developed by rich countries where a guy can pay 400$ for a piece of software because, you know, he makes 50.000$ per year. But here where I make, what, barely 3.000$ per year - I AM MORALLY AND ETHICALLY OBLIGED to buy that? Are you fucking kidding me? Piracy is the way. Worry about ethics later.
Let's say I was born in Kosovo, where the average monthly salary is 10$. And I want to learn whatever it is in that book. Is it moral and ethical for me to put safe 0.25$ per month to get a 100$ book in 33 years?
The same applies with software. It's being developed by rich countries where a guy can pay 400$ for a piece of software because, you know, he makes 50.000$ per year. But here where I make, what, barely 3.000$ per year - I AM MORALLY AND ETHICALLY OBLIGED to buy that? Are you fucking kidding me? Piracy is the way. Worry about ethics later.
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ADARQ & LanceSTS - Q&A / Re: Three types of depth jumps
« on: May 19, 2011, 03:35:25 am »
Well I haven't have this occur too much lately in the one leg jump, but it does occur in the two footed version... the quad overload there is incredible (meaning - I just overload the quads and then everything stiffens up).
I remember Kelly telling me it's a hamstring thing as well years ago, but I don't really believe that. I'd go as far as to say that my hams are incredibly strong (I could and probably can do 8+ natural glute ham raises) so if anything, then maybe yeah, they don't "activate" or whatever properly when subjected to dynamic stuff. In fact, I can even remember occurences when I could feel the ham fail in a jump (it just feels like a huge weakness under the leg and you jump 8 inches once that happens).
I'm not sure what stiff single leg bounding is though. And prime times feel so easy, like I'm doing nothing.
I assume you refer to this:
<a href="http://www.youtube.com/watch?v=WU7t5w0DbWE" target="_blank">http://www.youtube.com/watch?v=WU7t5w0DbWE</a>
But yeah, my question was initially about the two footed jump, but it hinted a bit towards the one-leg version as well.
Also, why not think about the one-leg jump as a spring ? I mean, I've jumped with both a lever and spring mindset and it was OK, I think the lever thing works well with more reactive and light people, while the spring works better with strength-oriented and heavier people. I get that once you try to use ONE LEG as a spring the overload on that leg becomes incredible so you need incredible strength to prevent that leg from collapsing though.
For example, in a normal single leg bound there's compression happening and muscular power being put in there. The knee and hip joints of that leg are bent and not straight, which makes the muscle of those joints to load up quite a bit. So...
I remember Kelly telling me it's a hamstring thing as well years ago, but I don't really believe that. I'd go as far as to say that my hams are incredibly strong (I could and probably can do 8+ natural glute ham raises) so if anything, then maybe yeah, they don't "activate" or whatever properly when subjected to dynamic stuff. In fact, I can even remember occurences when I could feel the ham fail in a jump (it just feels like a huge weakness under the leg and you jump 8 inches once that happens).
I'm not sure what stiff single leg bounding is though. And prime times feel so easy, like I'm doing nothing.
I assume you refer to this:
But yeah, my question was initially about the two footed jump, but it hinted a bit towards the one-leg version as well.
Also, why not think about the one-leg jump as a spring ? I mean, I've jumped with both a lever and spring mindset and it was OK, I think the lever thing works well with more reactive and light people, while the spring works better with strength-oriented and heavier people. I get that once you try to use ONE LEG as a spring the overload on that leg becomes incredible so you need incredible strength to prevent that leg from collapsing though.
For example, in a normal single leg bound there's compression happening and muscular power being put in there. The knee and hip joints of that leg are bent and not straight, which makes the muscle of those joints to load up quite a bit. So...
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Strength, Power, Reactivity, & Speed Discussion / Re: The Vertical Jump Formula By Chad Wesley Smith
« on: May 18, 2011, 04:18:27 pm »lolRaptor,
off topic question:
are you naturally this stupid or did you have to work at it?
Well it does come naturally but I have to admit, I read a lot of your posts to get at this level.
do you really not understand the ethical question posed by dreyth?
your reply,
"What if you use then burn the copy?", implies that you do not
You wouldn't worry about so called ethics that much if you lived in Somalia. Stop making such a big thing out of nothing. Knowledge must be free.
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Strength, Power, Reactivity, & Speed Discussion / Re: The Vertical Jump Formula By Chad Wesley Smith
« on: May 18, 2011, 03:09:16 pm »Raptor,
off topic question:
are you naturally this stupid or did you have to work at it?
Well it does come naturally but I have to admit, I read a lot of your posts to get at this level.