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Then what do you mean lsd at low INTENSITY? I mean, it makes sense for your body to adapt to that if you do a lot of lsd volume, but intensity?

 I mean if youre running a mile, and thats your choice of lsd type cardio, you can either run it like its a race (5 min pace), or jog it like youre trying to burn off a few extra calories, but the intensity isnt high enough to cause many negative adaptations counter productive to fast twitch oriented activities (8 min pace).  Both will have a decent caloric cost, one will start to make you a good endurance athlete.

lsd= long slow distance

hiit= high intensity interval training

  Bands are far from being "superior" to free weights, if you said bands + free weight is superior to free weight only resistance, you would have a case to argue.  Using a band only set up you have virtually NOTHING at the bottom of the lift.  This even holds true where bands represent more than 50 percent of the total load or so.  Not good considering the in the stretch position is where much of the benefits take place. Double the bands or tighten them so that they are pulling hard at the bottom, then you have too much resistance to be able to complete the rep at the top.

  The accommodating resistance effect is nice, but the eccentric overload (bands pulling down actively faster than gravity) is where bands provide something free weight or even chains cant.  The thing with a jump and comparing it to accommodating resistance is, the body is getting LIGHTER, and youre having to move FASTER the higher in the range of motion you go.  Youre only applying maximal strength at a very small portion in the bottom of the range of motion.  The bands have the opposite effect on the concentric portion, they apply little to no resistance at the bottom portion, then gain tension rapidly as the weight moves towards the top.  During the eccentric portion though, they "trick" the cns into preparing for a load it really wont have to deal with in the stretch position, and you will typically get a more explosive contraction due to that effect.  That is why many have seen the phenomena of a free weight + bands (even though its MORE resistance) move faster on the tendo than that same free weight without the bands.

  The reverse band set up has its uses as well, but any time you take away eccentric tension, you better make damn sure youre getting it somewhere else if jumping or anything power related that involves the ssc is your goal.  A combination of traditional band loading complimented with reverse band set ups can work, as you have both extremes covered.

  Using bands CORRECTLY definitely has unique benefits to it, but bands alone are a long way off of being superior to free weights.  Thats one of the reasons these gimmick devices like the squat flex are doomed for failure from the get go.  No tension in the stretch (bottom of the rom) = fail, regardless of how you set it up.

 

yea dont worry il find a way to jump outdoors and indoors. I know its still early days and im not in any rush but i just wanted to know whether jumping 2-3 times a week will be enough in the long run or will i have to add other techniques at some point?

depends, running jumps at max effort and high volume can be a VERY intense stimulus, but the way a lot of people tend to do them isnt.  Adding explosives to your weight training schedule is always good if you know how to perform them properly and give a measurable way to track speed strength increases in the weight room.

  Jumping exercises/drills and true plyometrics have their place but also need to be used correctly.  Most jump drills and exercises are less intensive than all out running jumps, in many cases the best use for them is BEFORE all out jumps in the training plan.   True plyometrics are often more intensive than running jumps at max height, but not the same skill or movement pattern, so that has to be factored in, and they tend to be more effective once youve peaked or plateaued in your training with all out jumps of the nature you want to improve.

  A good way to add in a progression of high intensity jumping exercises and plyos is to

 1. movement efficiency work/ low intensity jump drills

 2. landings off low boxes, svj, rvj, bounding (low intensity)

 3. landings from higher boxes, depth jumps, higher intensity bounding, max effort running jumps

the higher intensity the exercise, the lower the volume and vice versa.  Skipping ahead to the latter stuff will make it much more dangerous and much less effective.

Just to let you know I did my 1st jump session today and i have to say it was pretty poor but i guess its to be expected, it looks like my reactive ability is way behind my strength totals at the moment and i definitely need to work on my RVJ technique, its a start i just need to work and im sure il improve.

 Start with 2 and 3 step run ins if youre having technical issues on your running jumps.  Make sure you accelerate into the jump and are getting faster and faster each step.  Once youve mastered the shorter distance run up, move it on out a little, but its pointless to start from too far back when the 2 and 3 step take offs are not on point.

  No problem man, and yea, warm up well, then some light jumps (maybe svj maybe rvj) just to warm up the movement pattern, then start counting once you are at max effort and intensity.  Do the most of what you want to improve the most, if you want to improve rvj the most, then do mostly rvj.

Quote from: Fat And Furious on December 21, 2011, 04:35:16 am

If you're that keen on smolov why not jnr?

Go big or go home. Why tone it down?

 This is the thing man, if you use the higher intensity stuff now when its not necessary at all, then later on when you NEED it to progress, you dont have nearly the same options.  You can only improve so fast and then its overkill, the key is staying in that range of constant progress, no more than it takes to get there and no less.

edit: lbss, read your  last two sentences just now lol.