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Strength, Power, Reactivity, & Speed Discussion / Re: effective training while traveling
« on: June 12, 2013, 08:46:03 am »
good advice for the future, but i'm leaving today so that's not an option this time. next time(s), though.
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The key to making a schedule like that work for you is not as much what you do on the road as it is preparing for the time away while youre at the gym. Use volume accordingly, if youre going to be gone for a week at a time, make your squat workout prior to leaving account for that. Plyos are easier since you can still get some work in there, but you can make a lower body workout done on monday take until the next monday to completely supercompensate from easily if you plan it that way.
I like single leg pogos for max height in a situation like you describe, I feel like they can also maintain strength if done with enough intensity. The other stuff you listed is fine, but I would make it a priority to figure out what kind of volume and loading you need so that you can plan to be recovering during your time away from the weight room until you can get back in. This will apply more for the shorter trips obviously, but you can still have an effective plan for increasing your strength and athleticism if you plan for it ahead of time.
I recommend getting 24/7 gyms. For instance, there are multiple Cardinal Fitnesses in Indiana. Cardinal Fitness has locations all throughout the midwest of the US. I used to go to this one near my house and I'm pretty sure a trucker lifts there late at night. That's where I got the idea essentially.
That way, whenever you arrive in a new destination, they might be open nearby. I say 24/7 because typically these are big chains that have multiple locations and usually have the correct equipment and tone of seriousness. Strip malls gyms sometimes work because they have free weight section and that's all you really need unless you're doing plyos/sprints.
Most of these large chains are only 10 dollars a month. So getting 2-3 is not a huge deal cost wise.
Just a thought.
Ghr looks pretty good, youre already doing them better than most. Drive your toes into the pad HARD as you come up, drive your hips through the pad more. Youre letting your hips come back a little on the way up taking some of the glute drive away. A good cue to get the calves and glutes working correctly is to "pinch" the foot plate with the first toes, then drive holes in the plate with them.
Guys like yourself will get more out of squatting explosively than naturally fast and explosive types. There is a lot going on, but to put it simply you have to teach your nervous system to be fast and powerful under high stress/high loads and not shut down, its not as reactive or "natural" as some of the springy type athletes who have different genetic set ups.
You can tell pretty easy who is which type of athlete by the speed of the run up they come in with. Guys that get more out of squatting more explosively will be the ones that tend to "ease" into the counter movement. This stands for the standing vert as well. You can find different opinions on why this is, a solid theory is that one type of athlete is relying more on muscular contribution, while the other is more tendon/springy in nature. The guy getting more out of his tendons is not going to get the same turn over from squatting explosively as the guy not as gifted in that area will. It is extremely valuable to the second type of athlete.
99.999% convinced my hip problem is caused by my back. I can pretty much fix it when it occurs by adjusting and stretching the back. Will try make my back happier from now on and continue working hard on mobility and then I can resume normal training including backsquats & paused front squats.
Sick postworkout doms in the PC chain, glutes, hams and lower back. Good mornings have delivered. It's like doing RDLs without the CNS stress of squeezing the bar. Win! While doing GMs I had a good burn going in my abs as well. Signs are this exercise was the missing link in my training.
Could you tell me the meaning of your avatar? Is it a foot injury or something?