6121
Strength, Power, Reactivity, & Speed Discussion / Re: Strength & Conditioning / Performance QUOTES
« on: March 16, 2011, 01:59:36 pm »
Any quotes from Maroko?
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6122
Strength, Power, Reactivity, & Speed Discussion / Re: Best examples of "squat made" great vertical jumpers
« on: March 16, 2011, 01:55:45 pm »I wonder why does vag think 15% is "natural" for him at his age, build etc? Who said you need to be at 15%? You could probably improve on that.
Yes , by natural bodyfat i meant how i am built, like giving an estimation of where my body wants to be under 'normal circumstances'.
Some people are naturally lean&ripped , some others are not. I belong in the latter.
I don't need to be at 15% , i need to be as low as i can maintaining strength.
But imo it is important to have a realistic view on your body/abilities. A guy like me freaking out and orienting his training to get to 8% would make a big mistake.
Anyway , were getting way off topic...
Yeah but - are you doing everything exercise and nutritional-wise to keep it low, and you end up with 15% as being the lowest while maintaining/gaining strength? That's my point - if you could manipulate training/nutrition in such a way that you could get the BF a bit lower while at the same time gaining muscle (muscle that will need more calories and that, in return, will help prevent fat build-up).
6123
Strength, Power, Reactivity, & Speed Discussion / Re: Best examples of "squat made" great vertical jumpers
« on: March 16, 2011, 08:08:06 am »
I wonder why does vag think 15% is "natural" for him at his age, build etc? Who said you need to be at 15%? You could probably improve on that.
6124
Strength, Power, Reactivity, & Speed Discussion / Re: Quad dominant vs Hip/Glute dominant jumpers
« on: March 15, 2011, 02:46:25 pm »That's exactly right - it is and should be an involuntary thing. The point is your body will try to use the strongest muscles to get the job done.
Hence the need to improve posterior chain strength.
6125
Performance Training Blog / Re: Innate potential of the human organism - Intensification of training
« on: March 15, 2011, 02:41:53 pm »
Well yeah, there's nothing wrong in not using PEDs, just as much as there's nothing wrong in using them.
6126
Progress Journals & Experimental Routines / Re: ADARQ's journal
« on: March 15, 2011, 07:12:40 am »In that picture, is that what you would consider a half squat depth? Or is it deeper?
Did I send you a PM? I forgot to click save to outbox so dont know if it send.
Looks deeper than half squat to me. And that save to outbox should be check on by default... but it isn't.
6127
Injury, Prehab, & Rehab talk for the brittlebros / Re: ANKLE THREAD
« on: March 15, 2011, 07:10:03 am »
And we come down on the ankle, and obviously... 
By the way, I need to film Miles on this forum jumping straight up and landing with his feet bent outwards as in a bad landing on someone's foot. And of course, then recover back.
By the way, I need to film Miles on this forum jumping straight up and landing with his feet bent outwards as in a bad landing on someone's foot. And of course, then recover back.
6128
Performance Training Blog / Re: Innate potential of the human organism - Intensification of training
« on: March 15, 2011, 07:02:01 am »
Good post, but I don't get this PED hate. Everything you do can be considered "cheating". Training is cheating. Resting is cheating. Having money to buy better food is cheating. And by "cheating" I mean improving beyond your natural ability. Just because PEDs do the job fast and good doesn't mean that's cheating. Cheating does not exist.
Oh, yeah, it exists if you sign a paper where you say you won't use PEDs, I agree with that. But in terms of achieving maximal human potential quick and good, PEDs are good for that. Don't see anything wrong with that, if you decide to take them.
Oh, yeah, it exists if you sign a paper where you say you won't use PEDs, I agree with that. But in terms of achieving maximal human potential quick and good, PEDs are good for that. Don't see anything wrong with that, if you decide to take them.
6129
Injury, Prehab, & Rehab talk for the brittlebros / Re: ANKLE THREAD
« on: March 15, 2011, 06:47:11 am »
How can people sit like this:
is beyond me. My toes and feet would hurt at 1/4 of that range.
is beyond me. My toes and feet would hurt at 1/4 of that range.
6130
Strength, Power, Reactivity, & Speed Discussion / Re: Best examples of "squat made" great vertical jumpers
« on: March 15, 2011, 06:42:01 am »
Well Andrew refers to 3-3.5 half squat or higher than parallel, jump specific squat, not a full squat.
But yeah, I agree that you need/can train neurally a lot. The question is - are you going to improve as much and as quick, in terms of relative strength, as a guy who also gains a little muscle?
You could also go and build a little muscle and increase your squat quickly and then cut down on the calories and start losing weight, maybe fat maybe muscle, but now you're going to have a weight that you can use in your squat (a newly established, higher squat 1RM and 5RM) that you can use while cutting down on weight.
So you can be:
180 lbs with a squat of 250
GO TO
190 lbs with a squat of 300
then cut down back to 180 while using the same work reps and trying to maintain that 300 squat and end up being
180 lbs again with a squat of 300
I think that can make your CNS adapt quicker to the load, muscles as well etc, but it's going to take a good planning in terms of training and nutrition to make that happen I suppose. Your body will probably be more inclined to accept that weight as "managable" and will happen quicker than if you were just to stay at 180 and try to improve to 300 on your squat just by neural adaptations alone.
But yeah, I agree that you need/can train neurally a lot. The question is - are you going to improve as much and as quick, in terms of relative strength, as a guy who also gains a little muscle?
You could also go and build a little muscle and increase your squat quickly and then cut down on the calories and start losing weight, maybe fat maybe muscle, but now you're going to have a weight that you can use in your squat (a newly established, higher squat 1RM and 5RM) that you can use while cutting down on weight.
So you can be:
180 lbs with a squat of 250
GO TO
190 lbs with a squat of 300
then cut down back to 180 while using the same work reps and trying to maintain that 300 squat and end up being
180 lbs again with a squat of 300
I think that can make your CNS adapt quicker to the load, muscles as well etc, but it's going to take a good planning in terms of training and nutrition to make that happen I suppose. Your body will probably be more inclined to accept that weight as "managable" and will happen quicker than if you were just to stay at 180 and try to improve to 300 on your squat just by neural adaptations alone.
6131
News, Announcements, & Suggestions / Re: todo list
« on: March 15, 2011, 06:25:28 am »<a href="http://www.youtube.com/watch?v=xN91twMU4_s" target="_blank">http://www.youtube.com/watch?v=xN91twMU4_s</a>
Something like this would be great! Would make everything faster and easier and we wouldn't need the APT...
That looks great, I like that graphic of the volume etc
6132
Performance Training Blog / Re: Free training, Free customized athletic programming, Free online coaching
« on: March 15, 2011, 06:23:15 am »lol...anyway, hello. I m from Malaysia.
wanted be more athletic.
Find better parents.
Just kiddin
What are your strength numbers and current VJs?
6133
Strength, Power, Reactivity, & Speed Discussion / Re: Best examples of "squat made" great vertical jumpers
« on: March 14, 2011, 07:16:59 pm »Not trying to start a pro squat only freaking CoolCol J thread, but for the average "white boy" developing a big time squat can be essential to developing some serious ups, not to mention it really is the most trainable essential part of Vertical jumps.
CCJ's argument was: just improve squat (and eventually jump)
^^ That's why his argument sucks.. He literally was telling people to just focus on squatting for months at a time without putting in considerable jump-work and obviously no reactive work.. His formula was "just squat and jump". That's why his argument is stupid.
I've said many times lately on this forum, I believe all of us should be shooting for 3-3.5xBW half squat goals, so i'm all for building an enormous squat.. but i'm also for staying very fit, eating right, not "dirty bulking" (gaining unnecessary weight), incorporating reactive work ("plyo"), strengthening the calfs directly, and getting in a good amount of max effort jumping.. so unlike CCJ, I cover more bases.. his argument leads people to get out of shape & gain excess weight which increases injury risk.
peace & ya add Nightfly to that list for sure.
Yes but you can probably only improve so much without weight gain/muscle gain, so neurally. Then you kind of need to gain weight in the right places to get your squat up and to improve on your ratio. It would be great if you were able to squat more and more without muscle gain, but that's pretty much impossible.
It's interesting, but I haven't jumped in about 2 months and I go in the park and I jump very high off one leg, just with strength training. Sure, I have been doing some depth jumps lately but no one-leg jumping in months. However, that movement pattern is ingrained since years ago.
6134
Strength, Power, Reactivity, & Speed Discussion / Re: Quad dominant vs Hip/Glute dominant jumpers
« on: March 14, 2011, 05:24:03 pm »
Interesting.
One thing I've found out is that if I do a side plank, with the free leg and arm elevated (so basically, a star shape in a side plank position) my glutes feel extremely "alive" after that and I walk "funny" (like more on the toes). I'm not sure what's up with that, it always does that when I do them. It's probably the gluteus medius being activated or something, not sure if it's the gluteus maximus there, but still, walking feels so much more hip dominant. Not sure about jumping, I need to try that a few times and see what happens.
One thing I've found out is that if I do a side plank, with the free leg and arm elevated (so basically, a star shape in a side plank position) my glutes feel extremely "alive" after that and I walk "funny" (like more on the toes). I'm not sure what's up with that, it always does that when I do them. It's probably the gluteus medius being activated or something, not sure if it's the gluteus maximus there, but still, walking feels so much more hip dominant. Not sure about jumping, I need to try that a few times and see what happens.
6135
Progress Journals & Experimental Routines / Re: Age vs Vertical
« on: March 14, 2011, 04:56:34 pm »
Agreed , runups/FA/bounce look terrible.
Pasting what i said to raptor:
...
...
...
LOL, way to copy/paste from your pics and vids thread in response to Raptor's identical comment.
Of course, it's important what he says to me. And helps towards a bigger post count, which as we know it, is very important.
