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Quote from: Raptor on March 26, 2011, 08:19:05 am

It's interesting because whenever I have the foot away from the body I have the tendency to bend forward at the waist a lot so I can move the center of gravity forward and reach to my quads to initiate the movement, and do a good morning out of there as well (using more spinal erectors than glutes to do it).

Another interesting thing I discovered is that I tried to do a step-up using a low bar placement on the back, and I couldn't do it. Like, literally. I couldn't even step on the "box" (3 or 4 plates actually)... I just couldn't imagine myself going up with that bar placement. That was really a WEIRD thing... and I wasn't even using a lot of weight. It happened using a 70-80 kg bar.

It sounds like youre trying to let the pelvis shift back to get the low/back and quads into it more, which is what happens w/ bounds and sprints as well in many athletes.  Being able to keep the pelvis in a neutral position while you apply force is by far a more optimal position for sprinting, single leg jumping, and bounding, but it takes some re programming in some cases.  I would say do some bounds and focus on staying tall, and only jumping as high as youre able to while keeping the pelvis in a good position.  Do the same with the single leg box squats.  It shouldnt take long for you to adjust once you start really focusing on it, and you will notice much better movement effeciency and power with bounds and jumps.

Yeah that's exactly what's going on I guess. It feels like that in maximal one-leg jumps too. I push my hips back AND down quite a bit and I feel the upperbody kind of going forward, but because I plant the jump leg so far away forward kind of compensates the upperbody bending forward and it looks like I have a straight upperbody position to the ground.

But it doesn't feel/don't know how to do it otherwise. I don't know what you mean by "pelvis neutral position" either. I mean, the hip joint is going to lower or raise or displace in some way no matter what, so... not sure exactly what you mean

Why is the dog tied...?

Quote from: Raptor on March 25, 2011, 12:50:06 pm

Are you actually quoting Jay Schroeder?, or did you make it up?. It's pretty good if you did, but it sounds like something that would come straight from the horses mouth to gloss over his methods.

I just made that up. If I were quoting Schroeder you woulda seen the word "methodic" in there about 9 or 10 times. That and several other worlds are unique to evo-sport.  Go read some of James Colberts posts on the subject sometime for some entertainment.

Um... wrong quote, I never said that. In fact, it was funny someone thought you were really quoting Schroeder.

Quote from: enserv54 on March 26, 2011, 08:22:09 am

I was wondering if experts in this site (ardaqui, raptor and everyone else) could give me some insight to improve my vert. First question I would like to ask you all is the relevancy of my current program (Dr Squat). Should I do other program or add anything to it?

Fixed.

All kidding aside, welcome to the board.

So you don't recognize the Queen's "Sir Expert" title that she gave me? Blasphemy!

I'm hardly an expert, but in order to maximize your gains you need an individualized program and for that, we need more info about you.

If a midget participates in a powerlifting meet and only has to raise the bar 1/2 of an inch from the ground in a deadlift, does that count?

It's interesting because whenever I have the foot away from the body I have the tendency to bend forward at the waist a lot so I can move the center of gravity forward and reach to my quads to initiate the movement, and do a good morning out of there as well (using more spinal erectors than glutes to do it).

Another interesting thing I discovered is that I tried to do a step-up using a low bar placement on the back, and I couldn't do it. Like, literally. I couldn't even step on the "box" (3 or 4 plates actually)... I just couldn't imagine myself going up with that bar placement. That was really a WEIRD thing... and I wasn't even using a lot of weight. It happened using a 70-80 kg bar.

Quote

I know what you say about high rep calf raises, and I feel the same. But aren't the gastrocs kind of 50-50 in terms of fiber content (fast twitch/slow twitch)? I knew the glutes are 60-40 in favor of fast twitch, and hamstrings 70-30 (obviously, with individual-related variations).

The time under tension of each rep on a calf raise is so low due to the range of motion in the exercise that the higher reps are necessary most of the time to do any good, regardless of the fibers youre trying to target.  

That's really smart, Lance. Nice one. By the same token, you could argue one needs a bigger volume of quarter squats than full squats.