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Messages - Raptor

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6121
Strength, Power, Reactivity, & Speed Discussion / Re: Calfs
« on: March 25, 2011, 12:50:06 pm »
Quote from: $ick3nin.vend3tta on March 25, 2011, 12:47:10 pm
Quote from: Kellyb on March 24, 2011, 02:42:58 pm
You guys talking negative about Isos obviously haven't tried ISO EXTREMES. The key is you have to establish a relaxed alpha dominant physchological state and (utilizing super 7 positioning) pull yourself for at least 5 minutes to activate the inherent recriprocal antagonistic neuro feed back mechanisms in your nervous system for the required musculature. Over time this enables your body to literally rewire and reshape itself internally to external.  The results in drastically improved force production over a more thorough range of motion, increased FT fiber expression (drastically increased muscularity), increased health, increased vitality, better elimination, and pure domination on the field.  The real world results of those who dedicate themselves to iso extremes over a period of time are nothing short of spectacular.  Take Jay Schroeder for instance: He went from being an old man with a blown out back to a world class masters level sprinter and cyclist using nothing but iso extremez.  The key is you have to dedicate yourself 100% and work proper iso extreme positions every day for several months straight before the miraculous gains suddenly appear. Utilizing iso extreme methodology it's fairly common to go 1 month, 2 months, 3 months with no gains then all the sudden you turn into an athletic superstar overnight as your body, mind, and spirit synchronize in tune with positional mastery.  

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.


6122
ADARQ & LanceSTS - Q&A / Re: Squatting weight and vertical jumping
« on: March 25, 2011, 12:46:48 pm »
Well you're probably a natural strength guy. Weird you're a one-leg jumper to start with. At that strength I would pretty much expected you to jump naturally off two feet.

What kind of depth did you use for the one-leg box squats? You should film these as well.

6123
ADARQ & LanceSTS - Q&A / Re: Squatting weight and vertical jumping
« on: March 25, 2011, 09:46:40 am »
I have no idea, but that volume seems a bit too much. If you can progress to that volume without feeling overtrained, then maybe you can do it, but it seems like a lot to me.

You can ask Lance about the one-leg box squats since it's him who recommended them to me in the first place.

6124
Pics, Videos, & Links / Re: funny / horrible training videos
« on: March 25, 2011, 05:40:16 am »
Quote from: dirksilver on March 25, 2011, 01:14:20 am
heres one of my personal favorites

http://www.youtube.com/watch?v=wLNFqMd-49s

EPIC. Period.

6125
Strength, Power, Reactivity, & Speed Discussion / Re: Calfs
« on: March 25, 2011, 05:38:24 am »
Quote from: adarqui on March 25, 2011, 05:17:26 am
place was hardcore.. i had to hit girls daily.. hard.. if i didn't hit them full force, or attempt to hit them full force, so that they could learn to block properly, i'd get hit with a stick lmao.

I'm beginning to like that place.

6126
Progress Journals & Experimental Routines / Re: ADARQ's journal
« on: March 25, 2011, 05:30:56 am »
Quote from: adarqui
high rep calf raises is just a great way to completely fatigue every MU, i can't seem to do it with low rep calf raises, not one bit.. my calfs will feel dead but i'll feel i have alot more left in the tank, hard to explain.. with high rep calf raises, they are completely fatigued and I feel i tapped into everything I possibly couldbut the gastrocs are about as fast twitch as the glute max.. both respond very well to moderate-high rep training.

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).

Quote from: adarqui
people who are afraid of volume make less gains.. for example, how many impulses do the glutes get during a 100m sprint? quite a bit, say 24+ "each glute".. hard to develop the glutes maximally just sprinting 20's, you need to fatigue them to the max, which happens in a 100, but if you don't sprint those kinds of distances, you need to fatigue them max in the weight room using the same principles, using volume.. they get stronger much quicker when placed under fatiguing volume work... so do the calves.. so does pretty much everything honestly lol.. volume work is pretty important and alot of people are afraid to do it because of the misconceptions in s&c.

I think it all comes down to common sense. If you use cycles of training and have different periods where you want performance, and periods where you can afford more volume, you can plan that accordingly.

For example, I jump a lot in the Summer because I play ball in the park. But in the Winter I don't have any place to play ball so my volume of squatting etc goes up quite a bit.

6127
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".

6128
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.

6129
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?

6130
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.

6131
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.

6132
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).

6133
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.

6134
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?

6135
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.

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