Adarq.org

confused why you think submax repetitions of an exercise impair movement efficiency. how do you learn a new skill, except by doing it with less than full effort until you're comfortable enough with it to push yourself?

But you're not learning a new skill. You're already pretty far along in your jumping movement efficiency and have done tons of max effort jumps (already comfortable doing max effort jumps). I think a submax jump might have subtly different mechanics from a max effort jump, which is why I think they might be ineffective as movement efficiency work. Once you've progressed past the point of beginner movement efficiency gains, what's the point?

I have seen people on the forum encourage submax jumps and they seem good on the one hand cause you can spare your cns/joints but I don't know how much they actually help improve

07/09
60 mins stretches and rolling

07/10
Ultimate Frisbee
Scrimmage: 90 mins
Practice: 90 mins

Feeling really burned out the whole time. We lost 12-15 to a U-19 team. I didn't make any major mistakes, but just didn't really feel like I wanted to be playing. No layouts (dives for the disk), no skies (catches over someone in the air), got a lucky pointblock (knocked down someones throw). We ran some "optional suicides" at the end and I finished last for all of them. By a large margin. One set was about ~800m, one was about 200m. Cramps/hamstring aches after practice.

Could my lack of energy be caused by a high protein/sugar diet? Not very many clean carbs last week, very few fats. Also skipped dinner and had a not large breakfast. I refuse to believe I'm this out of shape, I usually do well at suicides. Also maybe the sprints/PR level squats were a little too much getting back into regular training.

Who told you that doing static hamstring stretches makes you slower??

Never listen to that person again.

A lot of static hamstring stretching BEFORE a race will result in a slower time... Although that might not even be true in your case if your extremely tight...

Neutral isn't relative.  You can't say that's what neutral looks like for me. 

The reason straps are important is because they allow you to keep your "neutral" back... Basically when we set up w the bar we get in a good position.  Then for many athletes they begin to pull and the slack from the arms goes away before the bar comes off the ground and suddenly they are fully rounded back... Hand slack from lack of straps just makes this worse...

You actually don't want to have your back be that mobile if your a power athlete... Here is a good mobility test...

Stand up and keep your knees straight and push your butt back and try to touch the floor with your hands - like an RDL it straight legged deadlift... Let yourself relax into the stretch, even hold Dumbbells to add to it...

Your probably can't... It requires hamstring flexibility with tight and and back... Most can't touch the ground but some get close...

Now let your back relax and fold over and try and touch the ground... You will be able to get lower.  For a good athlete they can get damn near close to the ground on the first stretch but not much further on the second...

Okay, I'm about a foot off the ground with a locked back and I can get a few inches of contact with rounded. I'll start doing more mobility work for the hamstrings, but what do I do to tighten my back?

Thanks for the input guys!

i'd personally avoid fighting through fatigue on deadlifts. imho, i'd drop the weight and never let form stray anywhere away from perfect. then like you said, i'd focus on RDL more.

deadlifting off blocks is also a possibility.. if you want to go heavier but start off with/maintain better form on the initial portion of the pull. we're all built differently so why do we all have to pull deadlifts off the floor with standard sized plates? makes no sense imho.. if someone adds pulls from blocks though, they definitely need to progress slow, even if they feel they can go alot heavier right from the start.. same kind of ideology as adding in half squat.

Quote from: Final Phenom on July 06, 2016, 01:13:47 am

Rotator cuff is only slightly better after rest. I have symptoms of both a labral tear and impingement. Uh oh.

eek :/

I was lifting from blocks for a while (I logged these as "rack pulls") but I kept coming across the statement that it was a low back > P-chain exercise so I stopped because I wanted to do a more P-chain oriented exercise.

what adarq said. your form is a little scary: lower back too rounded throughout the movement. starting from blocks is a good idea because you're so tall. no shame in that game, you're not trying to compete in PL so who cares? also, on the descent, you stop lowering your hips about halfway down and just lower the bar with your back; that's kind of a quasi-straight-leg-DL and you don't have the mobility to do it safely. but the bigger problem is the lack of back/core strength and hip mobility to maintain proper form.

I think I could probably fix the bad form on the eccentric portion. I didn't think I was being too unsafe with that but you're probably right. About my hamstring tightness I dunno what to do (hip mobility). I don't want to get slower from doing static hamstring stretching. Doing some RDL's is probably a good look, my hams feel more mobile if I stretch the form on those.

What he said.

Also... My back rounds on heavy dls too... It happens...

But at least start the lift with a flat back!  Your not even starting in neutral!  If it rounds later ok...

Also are you using straps?  I would... Neglect grip to save your back...

That's what neutral looks like for me with the bar at that height, I cannot get it anymore straight from that position. Even with rack pulls where I start higher up, I can just barely get my back flat, I can't arch it at all. Not sure why my back collapses instantly at the initial movement but are you guys sure it has to do with core/low back strength? I was thinking it might be because I can't get my glutes to fire hard from that position. Kind of the same reason why I feel my sprint starts are really weak.

Any reason why you suggested the straps? I'm not having any problems with grip at this weight, the reason why I stopped before the last rep was because I was really out of breath. Which is another problem I'm having, If I tighten my abs during the lift while also trying to maintain neutral spine I can't breathe properly and I get winded easily.

I thought this season was kinda weak. Almost like they needed more guidance from the book that is yet to be finished. Having said that it's definitely set up for a big next season.

I read all the books before watching the show so this season I finally know how everyone else experienced game of thrones.. not knowing what's gonna happen for once lol. My favorite scene from the books was the oberyn mountain fight, it hit me in a way that the show hasn't  been able to. After reading that scene I got super giddy and fired up for like 30 minutes, could not calm down lol

EPIC GAME OF THRONES SEASON.. a bunch of people i wanted to die, DIED. 

Episode 10 was the greatest ever. I just don't know how they are gonna match it next season.

6/18
L-SLRVJ: 30. Got a few 26"s. Progress. Can't complain.

6/19
Tryout: 2.5 hours. Mostly drills, felt pretty fit anaerobically. Throws looked bad (???)

6/20
Pickup: 2.5 hours. A bunch of decent skies (catches over someone) off different plants. Started kind of zoning out/being lazy halfway through. I think I'm gonna stop going to low level pickups, they aren't organized enough for me to improve.

6/21
BW: 182. Yes.
3-step L-SLRVJ: ~50. Got some 27"s!! Possibly 27.5". Could not hit 25" 20 jumps in, glad i stuck this one out. Cue that seems to help me is "get low", starting in athletic position rather than standing up straight

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

I wanna get back to baseline 30" on Lslrvj and Rslrvj and 35" on DLRVJ and then try to maintain those numbers for the rest of the season. I also want to get better agility and better acceleration and better cardio and better anaerobic endurance and a better squat and a better deadlift. Dammit. I hate giving stuff up I need all of these things.

Quote from: Final Phenom on June 15, 2016, 01:59:46 pm

6/14
BW:184

DLRVJ: LR plant (off-foot plant) x30: managed to hit 31" a few times. Awesome height for off-foot, felt awkward, completely different technique from my RL

ya damn, that is good.

RL-DLRVJ feels alien to me.. R-SLRVJ feels much better.

i'm trying not to neglect my off-leg anymore.. even though i'm only submax jumping with it, it's still better than nothing.. feeling progress for sure.

Quote

Mile run (90%?): around 7 mins (PR around 5:30)

nice! why'd you decide to run that mile? just wanted too .. or, part of your plan?

pc!

The difference between my RL and LR technique is so weird. My RL feels really explosive and I get a lot of distance planting, I can do more of a run-up and hop plant generally works best. LR my plant is like a tiny baby step that feels really slow but I end up getting up a lot higher than I feel I should. I think at one point I might have been an LR jumper but I can't be sure. It was a long time ago and I don't remember transitioning. It's important for all my plants to be fluid and consistent for frisbee, especially my off-foot plants.

I did feel that LR had so much room for improvement even though I got unexpectedly high up. Depending on how the next DLRVJ sessions go I might even try to make my LR my dominant plant again.

I ran the mile as part of team pod workouts.