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Messages - Raptor

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5761
Strength, Power, Reactivity, & Speed Discussion / Re: Hip Belt Squats
« on: May 17, 2011, 05:45:24 am »
Quote from: JackW on May 16, 2011, 07:41:11 pm
I like the single leg version of the leg press best. Also I wouldn't worry too much about just trying to develop the VMO either. Why would you want to isolate that muscle so much anyway?

Because it's always dead and underdeveloped for me. It goes as far as making my knee unstable due to overdeveloped vastus lateralis and underdeveloped vastus medialis.

5762
Progress Journals & Experimental Routines / Re: ADARQ's journal
« on: May 17, 2011, 05:04:26 am »
Do you see any disadvantages in doing leg extension isos (for VMO "awareness") before plyos? As a rule, you should not do isos before plyos because it messes up the proprioceptivity factor and you don't want that, but in this case... I don't know. That's why I ask you if you have ever done them prior to plyos?

5763
ADARQ & LanceSTS - Q&A / Three types of depth jumps
« on: May 17, 2011, 04:58:38 am »
OK, so I have done in my life three types of depth jumps:

DJ for max height
DJ for quickness (jump over object quickly)
DJ for length

Here they are:

MAX HEIGHT:

<a href="http://www.youtube.com/watch?v=ajdhZV2ji1U" target="_blank">http://www.youtube.com/watch?v=ajdhZV2ji1U</a>

QUICKNESS:

<a href="http://www.youtube.com/watch?v=rAQ7eixrGt0" target="_blank">http://www.youtube.com/watch?v=rAQ7eixrGt0</a>

LENGTH:

<a href="http://www.youtube.com/watch?v=kCjM1xcYhus" target="_blank">http://www.youtube.com/watch?v=kCjM1xcYhus</a>

Now the question is - have you guys used the other two types (quickness and length)?

I think the quickness variation is interesting for heavier people and for people that maybe take too long to "load" in the jumps, but at the same time it has it's disadvatages since there is a lot of hip flexion involed that "takes away" the proper hip extension. Sure, you could make it work but...

For the length DJ, I feel like the posterior chain can get more involved. The amortization phase is longer, the knee/hip bend is more pronounced, but there is a bigger "energy release" in this kind of DJ.

Now the question is - what is your experience with them?

5764
Pics, Videos, & Links / Re: MY First Dunk??? check out the video
« on: May 16, 2011, 06:24:28 pm »
Look at his compression and run-up/plant speed. You need to work your way towards that.

Yeah, right, now people will come in and say that's because of his structure blah blah blah. Suck it guys!

5765
Progress Journals & Experimental Routines / Re: Age vs Vertical
« on: May 16, 2011, 06:22:32 pm »
I'd actually do deadlifts or BSS if the squat rack was taken... but not Smith Machine squats...

5766
Progress Journals & Experimental Routines / Re: ADARQ's journal
« on: May 16, 2011, 06:21:38 pm »
I think you've kind of plateaud for a while in terms of jump height... jumps look the same height for some time now...

5767
LanceSTS's Performance Blog / Re: SOME JUMP/ PLYO/ EXPLOSIVE STRENGTH WORKOUTS
« on: May 16, 2011, 02:33:21 pm »
Actually, it just rained outside so I hadn't have the oportunity to do them... I will film them the next time I try them.

5768
Strength, Power, Reactivity, & Speed Discussion / Re: Hip Belt Squats
« on: May 16, 2011, 09:17:07 am »
Quote from: JackW on May 15, 2011, 07:31:59 pm
As for leg press the biggest issue I have is that there is a lot less hip extension involved compared to squats and deadlifts. Good for quad development though.

Any idea on how to use the leg press for vastus medialis development specifically?

I'm switching back to the track gym and there I only have barbells and 15kg+ plates (so the lowest barbell weight available, other than an empty 20 kg barbell, is 50 kg).

I have bars, squat supports, a leg press and that's all for the legs.

5769
Strength, Power, Reactivity, & Speed Discussion / Re: The Vertical Jump Formula By Chad Wesley Smith
« on: May 16, 2011, 09:03:02 am »
Quote from: tychver on May 15, 2011, 07:07:25 pm
Quote from: dirksilver on May 14, 2011, 02:39:16 pm
Quote from: $ick3nin.v3nd3tta on April 27, 2011, 08:18:20 am
Quote from: LBSS on April 26, 2011, 10:41:51 am
it's not stealing, you unbelievable idiot. it's freely available at the link you provided and you gave a citation, rather than trying to pass it off as your own work. good job.

If the original author didn't want his work plastered over someone elses forum/website, it's stealing IMO.

then why do it?...next time i'm in london i'mma come over open your frige steal all your food and leave you a nice note about how it was stealing in my opinion

Copyright infringement is nothing like theft.

So does this mean I can post Supertraining in here by Verk and Mel Siff?

5770
Strength, Power, Reactivity, & Speed Discussion / Re: Dancing
« on: May 16, 2011, 08:59:00 am »
That explains why I'm such a terrible dancer.

5771
Strength, Power, Reactivity, & Speed Discussion / Squat - volume day
« on: May 16, 2011, 08:47:53 am »
I'm starting a new kind of training (more emphasis on plyos since it's summer), but I'll still have one day of volume squatting and one day of intensity squatting (using both full and half squats).

Now I really want to kill my legs in the volume day. And the way I want to do that is this:

Choose my 10RM and start doing sets until I can't do 6 reps anymore. So it could look like this:

100x10
100x10
100x8
100x7
100x5

At 100x5 I stop and call it a day. That'd give me a big tonnage work (4000 kg in this example) vs. my usual workout tonnage of ~2300 kg.

Now obviously I'm going to start doing this with say 80-90 kg as I'm coming from injury etc, but as an idea, would you go with it? Also, the rest interval is going to be 1 minute. So basically this workout is hypertrophy oriented.

As far as the weekly schedule is going to look like, I'll go with KB swings + KB 1-leg deads + Lance Glute Iso Holds EVERYDAY in the morning and then at evening go with:

MON: Plyos + Upperbody (pushups + pullups)
TUE: Squat volume day (full squat in odd weeks, half squat in even weeks)
WED: Med ball and core day
THU: Plyos/Sprints + Upperbody (pushups + chinups (I have no idea of shoulder bodyweight exercises, I might do shoulder work at home)
FRI: Squat intensity day (half squat in odd weeks, full squat in even weeks)

5772
Pics, Videos, & Links / Re: MY First Dunk??? check out the video
« on: May 16, 2011, 08:36:35 am »
Quote from: Dreyth on May 15, 2011, 09:35:10 pm
I'd walk up to the rim and look at how high it is, and i'd think "I'm able to dunk on that? HOW?" it's weird as hell. Like you literally won't believe it's physically possible for you to dunk but you're able to do it. I don't know how else to describe it.

I know the feeling. Sometimes the rim looks so high and yet... :ibjumping:

For example, when I got to the court where I used to dunk on the 10'3 rim, I was like "how the hell could I dunk on this in the past?".

And then I go and dunk on that.

5773
LanceSTS's Performance Blog / Re: SOME JUMP/ PLYO/ EXPLOSIVE STRENGTH WORKOUTS
« on: May 16, 2011, 08:29:50 am »
I'm going to do my first "metrics" workout today.

By the way, for the bounds for quickness, and I'm talking about the double leg variation, how deep should you go in each of the gathers? Very deep and quick (say parallel depth or so) or less deep?

5774
Pics, Videos, & Links / Re: MY First Dunk??? check out the video
« on: May 15, 2011, 03:57:42 pm »
Yeah exactly.

5775
Progress Journals & Experimental Routines / Re: The PR's/PB's, videos, pictures, and daily achievements thread
« on: May 15, 2011, 12:28:00 pm »
A dunk from today (9'9 rim):

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

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