6106
Strength, Power, Reactivity, & Speed Discussion / Re: Calfs
« on: March 24, 2011, 06:32:32 pm »
There is some info on iso-extremes somewhere, although I can't remember what and where, which was "positive".
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6107
Basketball / Re: GloBallCollab :: dunks, dunks and more dunks.
« on: March 24, 2011, 02:45:14 pm »
Whenever I see leonss I always expect him to jump off one leg for some reason.
Good shit though.
Good shit though.
6108
Strength, Power, Reactivity, & Speed Discussion / Re: Calfs
« on: March 24, 2011, 02:40:47 pm »
What about a basketball "aggresive" defensive stance? If I really really play defense and hold that defensive stance, I get sooo tired in the quads and calves... it's really weird. I basically stay in that defensive stance position more or less isometric in nature, with just a small knee/hip angle variation. It's interesting what you guys think about that?
6109
Progress Journals & Experimental Routines / Re: The PR's/PB's, videos, pictures, and daily achievements thread
« on: March 24, 2011, 02:36:44 pm »
Monstrous. It really is. You're starting to head towards freaknation, and fast.
I want some one-leg jumps now, I just have a feeling you're going to jump very high off one-leg at this point.
I want some one-leg jumps now, I just have a feeling you're going to jump very high off one-leg at this point.
6110
ADARQ & LanceSTS - Q&A / Re: Squatting weight and vertical jumping
« on: March 24, 2011, 02:26:20 pm »
You could probably use Lance's one-leg box squat for explosiveness, and do them after your main squat workout.
Like:
3x5 squats
2x8 explosive one-leg box squats
You could also go and do some kind of one-leg speed hop progressing over time into one-leg bounds, like me here (not the greatest video or example in the world, but whatever):
<a href="http://www.youtube.com/watch?v=23tk6GTPPgA" target="_blank">http://www.youtube.com/watch?v=23tk6GTPPgA</a>
This will teach you how to absorb&release pretty well, but it's going to take some time to do them well enough. Don't exaggerate with these and use common sense.
Like:
3x5 squats
2x8 explosive one-leg box squats
You could also go and do some kind of one-leg speed hop progressing over time into one-leg bounds, like me here (not the greatest video or example in the world, but whatever):
This will teach you how to absorb&release pretty well, but it's going to take some time to do them well enough. Don't exaggerate with these and use common sense.
6111
ADARQ & LanceSTS - Q&A / Re: Squatting weight and vertical jumping
« on: March 24, 2011, 08:34:41 am »
You're pretty much jumping like I expected to... way too slow. You look strong and "heavy". You're currently not able to compress like I'd want you to and release that "compression" quickly. I also think that you might need some better hip flexor strength/explosiveness. In my experience (nothing too scientific here) - it's the hip flexor isometric strength that controls how that jumping leg sustains shocks at the hip and makes you "trust" your plant at that joint.
To me, one of the reasons for your lack of speed and "leg control" (which determines the lack of speed) is that - you need better hip flexor strength. Now of course that's only one small problem. For the others (movement efficiency) you should jump a lot more at the basket until it becomes second nature.
One thing I could recommend, and this was first recommended to me by RJ in the past - is to put a marker on the ground and jump from there to touch the rim, aiming for length. Then as you touch it, put the marker further. The further away in length the rim is, the more speed you're going to need to accumulate to touch the rim. Also, it forces you to involve the posterior chain more and more.
Another thing is - you should come from an angle. Right now you're going perpendicular (in terms of body lean to a side or the other laterally) to the rim. You might want to change the angle, coming from the left side of the rim and lean to the left a bit (plant more sideways). If you do that, some rotation will occur and that will help as additional force into taking some of your bodyweight off (same as when you drive your non-jump leg's knee up - you take away some of your bodyweight making the jump easier).
To me, one of the reasons for your lack of speed and "leg control" (which determines the lack of speed) is that - you need better hip flexor strength. Now of course that's only one small problem. For the others (movement efficiency) you should jump a lot more at the basket until it becomes second nature.
One thing I could recommend, and this was first recommended to me by RJ in the past - is to put a marker on the ground and jump from there to touch the rim, aiming for length. Then as you touch it, put the marker further. The further away in length the rim is, the more speed you're going to need to accumulate to touch the rim. Also, it forces you to involve the posterior chain more and more.
Another thing is - you should come from an angle. Right now you're going perpendicular (in terms of body lean to a side or the other laterally) to the rim. You might want to change the angle, coming from the left side of the rim and lean to the left a bit (plant more sideways). If you do that, some rotation will occur and that will help as additional force into taking some of your bodyweight off (same as when you drive your non-jump leg's knee up - you take away some of your bodyweight making the jump easier).
6112
Strength, Power, Reactivity, & Speed Discussion / Re: High frequency squat time approaching
« on: March 24, 2011, 07:42:45 am »
OK, so I'm starting a high frequency squat thing beginning next week. I'll do a few sets of squats every day in the morning. I'd also like to do some unilateral stuff because I feel like it might help my one-leg jump.
I was wondering, what would you choose for that? I'm thinking I'd like a high specificity exercise for it, like a lunge or step-up. A deep lunge is less specific but it targets the muscles better, while a step-up is more specific.
I'm basically planning to do 2 sets of half squats, lunges and calf raises and call it a day (call it a morning actually). 1 warm-up set, 1 work set to failure, like adarqui said, with 60-70%, focusing on being maximally explosive on each rep.
This in the morning. At evening/night I'll go and do my 3x5 full squats and some calf raises again + planks and that's it (this two times per week vs. the everyday stuff I'll do in the morning).
It will be interesting to see what kind of effect this has on my squat/vert etc.
PS. Probably BSS is a better choice as unilateral training.
I was wondering, what would you choose for that? I'm thinking I'd like a high specificity exercise for it, like a lunge or step-up. A deep lunge is less specific but it targets the muscles better, while a step-up is more specific.
I'm basically planning to do 2 sets of half squats, lunges and calf raises and call it a day (call it a morning actually). 1 warm-up set, 1 work set to failure, like adarqui said, with 60-70%, focusing on being maximally explosive on each rep.
This in the morning. At evening/night I'll go and do my 3x5 full squats and some calf raises again + planks and that's it (this two times per week vs. the everyday stuff I'll do in the morning).
It will be interesting to see what kind of effect this has on my squat/vert etc.
PS. Probably BSS is a better choice as unilateral training.
6113
Article & Video Discussion / Re: Thirteen Iowa football players admitted to hospital with "undisclosed illnesses"
« on: March 24, 2011, 07:29:57 am »Quote
And cortisol levels? Are these guys crazy or something? Why would you want to increase the cortisol levels?
6114
Article & Video Discussion / Re: Thirteen Iowa football players admitted to hospital with "undisclosed illnesses"
« on: March 24, 2011, 07:27:39 am »
That's it, I'm training with singles from now on.
6116
Pics, Videos, & Links / Unicaja - Real
« on: March 24, 2011, 05:40:36 am »6117
Strength, Power, Reactivity, & Speed Discussion / Re: If you're under 6 feet, your relative strength is irrelevant
« on: March 23, 2011, 02:12:08 pm »
midget_hops
6118
Basketball / Re: BYU suspension
« on: March 23, 2011, 02:06:28 pm »Source- Bro-clpedia.
Repped only because you included this at the end.
Raptor is a fucking retard.
Huh?
6119
Basketball / Re: BYU suspension
« on: March 23, 2011, 07:04:13 am »Correct^^^ biologically. But then it's a matter of education and entourage.
6120
Strength, Power, Reactivity, & Speed Discussion / Re: Calfs
« on: March 23, 2011, 06:57:54 am »
Would you use isos at a certain point of collapse (say as in that "knee collapse" angle in a one-leg jump)?