Show Posts

This section allows you to view all posts made by this member. Note that you can only see posts made in areas you currently have access to.


Messages - LanceSTS

Pages: 1 ... 3 4 [5] 6 7 ... 99
61
ADARQ & LanceSTS - Q&A / Re: importance of ankle flexibility
« on: May 03, 2013, 09:32:58 pm »
 Either/or depending on how strong you are.  You should never feel like the muscle "gives" at the end range of motion, should always feel in control of whatever the load is.

62
ADARQ & LanceSTS - Q&A / Re: importance of ankle flexibility
« on: May 02, 2013, 01:47:50 pm »
Quote from: creativelyric on May 02, 2013, 04:38:06 am
Speaking of mobility, how much of an emphasis should we put on stretching? Every day? Every other day? Only when we feel tight?

Also, is stretching the achilles tendon itself advised? I do it now and then, just wondering if it's alright.


 The more mobile you are, the less of an issue stretching is, and vice versa.  Flexibility is more of a "teaching your body it is capable of moving through a certain range of motion, so high frequency works best.  Multiple times per day to start out with if you have issues, then you can maintain at a few times per week.

  You never want to "stretch" anything thats not strong enough to operate in the range of motion you are trying to achieve.  This is one reason things like holding the bottom range of a calf raise works so well for lower leg mobility.  You are strengthening the entire range of motion, the central nervous system will now "allow" this newly acquired range much more willingly.

63
ADARQ & LanceSTS - Q&A / Re: Good Strength, Low VJ
« on: May 01, 2013, 11:09:21 pm »
Quote from: jimbo on May 01, 2013, 11:37:34 am
Hi Lance,

A little background, I am 50, 6'2" 180lbs. Currently doing 5/3/1 for Squat (Mon), OHP (Wed) and Deadlift (Fri). My max on the squat is 360lbs and it is 465 on deadlift. So from these numbers, one would expect a 30+ inch SVJ. However, mine is only about 26". I have added over 60lbs to both my squat and dead in the past year and half or so but no increase in VJ. I do try to explode out of the hole when squatting but it is probably very slow.

I play volleyball twice a week from Sept. to May. During the spring/summer, I do a plyometric routine once or twice a week. It consists of Depth Jumps, Depth Drops, bounding, rim jumps, sprints and various other types. I don't overdo it, never more than 5 or 6 reps for the depth jumps and probably around 100 ground contacts each session.

Recently I've added speed pulls and speed squats as part of my assistance exercises. Also do weighted squat jumps (50-100lbs) before my squat workout.

So my question is why isn't my VJ increasing and what should I focus on to increase it.

Thanks!

 As we get older, speed strength is the quickest quality to drop off.  One of the main reasons is, you simply dont do nearly the same amount of explosive movement in your daily life that you once did, which affects mobility, tendon elasticity, etc., in sort of a domino effect spiraling downwards.  Endocrine profiles change, and old aches and pains come at you harder as well.

  It sounds like you have a fairly high volume of plyo type work for what your goals are, coupled with strength training, you may simply need to rest a little and try to peak out your gains from the strength increases.  If you have tried this already, and got no increases,  you may be overdoing it a little at the high intensity end of things and youre simply not recovering well. 

  One thing that works really well for seasoned athletes wanting to continue to increase performance is taking as much of the stress off the connective tissue as possible in the weight room, and doing low intensity/movement efficiency plyo type work for the bulk of their training. 

Things like pause squats, paused rdl/ghr, paused calf raises, coupled with low hurdle hops, cone hops, etc., for high repetitions  (8-12) weights, and 20-30 per set movement efficiency work.  It really gives the old aches and pains from years of high end use a rest while making a platform for more intensive work later on.   Cycles of what I listed for 3 to 4 weeks, then 2 weeks of peaking/heavy lifting/higher intensity movement drills works really well. 

64
Strength, Power, Reactivity, & Speed Discussion / Re: is athlete movement fluidity trainable?
« on: May 01, 2013, 09:22:29 am »

  Entropy, what youre talking about is really a very simple issue, youre looking at movement in one of if not the most complex sport from a human movement perspective on the planet.  You can take athletes that are insanely fast, explosive, strong, whatever, and if they havent played an adequate amount of basketball, they will look silly when moving in bball situations and under those specific conditions.

  If you take a good basketball player, and have him try and run a 100m sprint, he will again look awkward if hes not practiced in sprinting, especially when comparing him with good sprinters, and even though he will lose horribly, he wont look "as awkward" as the sprinter who never plays basketball does on the court.  You can carry this to many other sports, the bball guys move "better" in most cases when taken out of their own environment,  than most other types of athletes.  This is strictly from a coordination, fluidity of movement criteria, and its easy to see why, there are so many different movements required in so many different directions, angles, and speeds in their home sport. 

  The game of basketball is in itself great coordination work for many different sports, its very possible to be a slow sprinter, non explosive leaper, and move very well on the court when practiced enough.  There is so much going on from a footwork standpoint that it carries over to that aspect much more than the reverse is true, ie. football carrying over to bball.   The easiest way to get more "fluid" and at ease with moving that way is to do those movements over and over.  Drill the moves you want to work on in isolation, then practice them in pick up games until its second nature.

65
Pics, Videos, & Links / Re: beast
« on: May 01, 2013, 02:20:28 am »
<a href="http://www.youtube.com/watch?v=J6jGKm39ZPo" target="_blank">http://www.youtube.com/watch?v=J6jGKm39ZPo</a>

good shit

66
Progress Journals & Experimental Routines / Re: Kingfush
« on: April 26, 2013, 11:27:52 pm »

 RE: the leg press pressure on mid back, you can slide your hips UP a little from the bottom position prior to unlocking/engaging the weight,  and shift the mass of the stack/carriage further towards the hip region this way. 

Some machines have a pin placement option on the support that allow this from the get go via changing the angle.  Optimal placement will have the mass of the stack directly pushing down on the hips and not the low back.

67
ADARQ & LanceSTS - Q&A / Re: importance of ankle flexibility
« on: April 26, 2013, 06:13:16 pm »
Quote from: hennas87 on April 26, 2013, 05:29:51 pm
thanks, lance.

kinda confused by what I found online though. I may not have gone in depth enough but I had trouble finding anyone talk about plantar flexion. on wikipedia it says:

 "The range of motion for plantar flexion is usually indicated in the literature as 30° to 40°, but sometimes also 50°"

I'm finding it hard to test myself on what mine is but from the best i can see I'd say I maybe get around 45 degrees.

The reason I ask this really is because I saw this video posted by joel smith which shows gerald green jumping and he gets really good downward flexion and comparing it with a video of my own jumping he definitely gets a fair bit more than me.

<a href="http://www.youtube.com/watch?v=jaI8DsdGcgA" target="_blank">http://www.youtube.com/watch?v=jaI8DsdGcgA</a>

I've always had no trouble what so ever squatting atg so I'm pretty sure my dorsi flexion is cool.

Much of that is going to be highly influenced by achilles tendon length,  jumping mechanics, and foot length.   ITs also important to note when looking at elite jumpers, the way the achilles tendon is measured is actually checking dorsi flexion in the athlete, so a longer achilles= better results there without any type of mobility work whatsoever.

 It is always important to work on going from dorsi to plantar flexion when jumping/sprinting , especially during submax hops/drills, but it would be impossible to compare two different athletes with different achilles tendon lengths, foot legths, and plant styles on a relative scale.

68
Strength, Power, Reactivity, & Speed Discussion / Re: My current program
« on: April 25, 2013, 01:07:07 pm »
 
  Its hard to say what recruitment is going on based only on the feet pointing in or out, the WAY the squat is done, ie. MOVEMENT PATTERN is sooooo many times more important as far as the transfer of training goes.

 If youre going on two similar good squats, where the chest and shouders are driven vertically, the feet pointing OUT is going to involve the adductors and medial hamstrings more, and the feet pointing straight forward, the glute med. more.

  A few degrees out is perfectly fine, once you start going duck footed though you need to work on mobility/form so you dont develop shitty movement patterns.

69
Strength, Power, Reactivity, & Speed Discussion / Re: My current program
« on: April 25, 2013, 02:59:04 am »
Quote from: Raptor on April 23, 2013, 05:43:35 pm
Quote from: LanceSTS on April 23, 2013, 05:24:42 pm

 Those look good Raptor, and its not how far out in front your knees go, rather where the weight is centered.  If you look at a really good squat, the weight of the lifter and the load is centered further away from the knee.  Thats where the knee stress really come into play, when the center of mass goes forward with the knees. 

 What could you high bar squat prior to your low bar?  Those looked easy, definitely not near maximal.

Yeah I know what you mean... these O-lift shoes help me not get that center of mass too forward. If I wouldn't have the o-lift shoes I would've continued to low bar squat because my knees wouldn't be happy with a center of mass forward high bar squat (like in the past). The only way I could avoid that with a regular shoe (and not elevating the heels on plates etc) would be to REALLY widen the stance.

As for the max high bar squat... I have no idea. Back in the day I had a "body-crushing" max attempt of 130 kg and then I switched to low bar, I THINK. I'm not sure. Right now my high bar 1RM is probably ~145 kg but I don't want to try it.

This 130 I lifted here ... I have no idea why it looks so easy... it was VERY difficult, not necessarily the rep itself but thinking about repeating that rep was difficult to imagine.

Probably because I'm not used to do high TUT, grinding reps. Maybe I should play around with some tempo variance work in the near future.

Thats what I figured, your low bar squat improved your high bar without having high bar squatted.  I would squat however you feel most comfortable and in a manner you know you can PROGRESS the most, with adherence to 1. an athletic stance, and 2. whatever squat gives you the biggest rom, and 3. use a correct movement pattern (dont drive your ass up first, drive your chest and shoulders up like you jump.) 

Moving the bar down 3 inches on your shoulders doesnt change a good exercise into a bad one, changing the whole MOVEMENT PATTERN does.

70
Strength, Power, Reactivity, & Speed Discussion / Re: My current program
« on: April 23, 2013, 05:24:42 pm »

 Those look good Raptor, and its not how far out in front your knees go, rather where the weight is centered.  If you look at a really good squat, the weight of the lifter and the load is centered further away from the knee.  Thats where the knee stress really come into play, when the center of mass goes forward with the knees. 

 What could you high bar squat prior to your low bar?  Those looked easy, definitely not near maximal.

71
Strength, Power, Reactivity, & Speed Discussion / Re: My current program
« on: April 23, 2013, 05:04:01 pm »
Quote from: Raptor on April 23, 2013, 05:00:37 pm
By the way - I think I'll milk this high bar 3x5 I'm doing right now and once I get stuck (after I reset by 10% and try again) I'll probably switch back to low bar and see if it improved after this high bar squat stint.

If I could front squat I'd definitely do low bar back squat + front squat and call it a day.

just dont keep with the higher bar position if it messes with your knees, otherwise its fine.  Nothing was drastically wrong with your squat the way you were, so youre not going to get a magic carryover from a higher bar position if thats what youre expecting. 

72
Strength, Power, Reactivity, & Speed Discussion / Re: My current program
« on: April 23, 2013, 05:01:22 pm »
Quote from: Kingfish on April 23, 2013, 04:55:11 pm
Quote from: Raptor on April 23, 2013, 04:29:44 pm
Well yeah but after I bumped my weight up intentionally to ~87 kg (in order to increase my squat) I'm jumping lower now, even at a higher squat to bodyweight ratio (had 160 kg low bar squat at ~85 or so in the past).

And I'm not talking about the one leg jump specifically but two leg jumps as well.

I guess being thisha heavy doesn't help jumping at all, even if you increase your squat. But then if I were NOT to try to gain weight AND strength then I'd be "spinning my wheels". Right.

or you can slowly add jump reps while you WAIT for the squat fatigue to fade.

you did low bar.. you're on your own there.

that 2nd vid lance posted has a lot of knee folding for a LBBS. thought it was the full squat first. don't assume he got to 40+SVJ from LBBS. those US bobsledders do a lot of FS too.

You can push your ass out and gm a high bar squat too, it happens a lot, even front squats can turn into a shitty exercise.  The knee folding, pushing UP is what makes it a good SQUAT period. 

73
Strength, Power, Reactivity, & Speed Discussion / Re: My current program
« on: April 23, 2013, 04:55:41 pm »
Quote from: Raptor on April 23, 2013, 04:51:41 pm
Quote from: LanceSTS on April 23, 2013, 04:48:58 pm

  Why do you think that "if I try to not gain weight I will spin my wheels"?  Its bullshit, you MIGHT gain a little weight but you also might not, actively TRYING to gain weight is going to negatively affect your results if youre not already lean though.   You can make massive gains in relative strength while gaining very little to no weight if you 1.) eat enough protein, and not trash and 2.) train correctly

Tell that to steven-miller. He made getting stronger with minimal bodyweight increases look impossible.

At 1.82m and 87 kg, I'm OVERWEIGHT if anything. I swear I've been getting so many mixed messages in the last few years - some people were saying I need to eat MORE to get stronger, basically regardless of my current bodyweight, and some were like "you need to lose weight".

Its silly to say you KNOW someone needs to gain weight due to height/weight unless its simply off the wall ratios.  Skeletal structure, different goals, muscle distribution etc, play a huge role in optimal bodyweight.

74
Strength, Power, Reactivity, & Speed Discussion / Re: My current program
« on: April 23, 2013, 04:52:53 pm »
  I wasnt saying you are not training, my original point was you keep changing the focus, when your goals indicate a much more simple approach.  You could literally do two or three exercises for you lower body, but push the living FUCK out of those few, and do something like bounds and dunks, with a good diet and youd have a whole program that would get you on a linear path upwards rather than this circular one.

^that was what I meant about changing focus

75
Strength, Power, Reactivity, & Speed Discussion / Re: My current program
« on: April 23, 2013, 04:48:58 pm »

  Why do you think that "if I try to not gain weight I will spin my wheels"?  Its bullshit, you MIGHT gain a little weight but you also might not, actively TRYING to gain weight is going to negatively affect your results if youre not already lean though.   You can make massive gains in relative strength while gaining very little to no weight if you 1.) eat enough protein, and not trash and 2.) train correctly

Pages: 1 ... 3 4 [5] 6 7 ... 99