Adarq.org

Thanks for the tip that was quite helpful.

i am making good progress i can get down and up with minimal amount of weight on my fingers.
first during warm-up sets i place it on my fingers when near shoulders. there was pain still in my wrist and it is always my right hand wrist that is painful not both. I tried with heavy weights after warm up placing the bar on my hands? does it matter if it is in your hands or does placing on your fingers increase mobility and range of motion that gave me pain on both wrists and finally i decided to get back to placing it on my fingers which pain again on my right wrist some on my left but probably because of placing bar on hands on previous sets i did 10 reps.

dont do over 6 reps with front squats.  The supporting muscles will fatigue faster than the legs.

thats confusing why pain is on my right hand.
i can tell that weight of bar is not shifted on my fingers as i can wiggle my fingers and it is not under any weight.
once i finish i hope to never do front squats again.

is the power cleans the same when you pull it up and bring it on to your fingers if you try catch on your shoulders what a large amount of weight falling on the clavicles. so im guessing you have to catch it on your fingers or is it different.
hopefully by the weekend i should get a video up keeping the technique in mind.

You catch the power clean on the shoulders, just like the rack position of the front squat.

  I dont think you fall into the same category there.  The guys that have a big gap between the reversal point are usually guys who have squatted a good ways below parallel for a long period of time, and built up the reversal point at the point where the musculature is at the end rom and gives them rebound, or bounce off the calves at that point.  IMO, athletes that have been squatting slightly below parallel, but stopping the weight voluntarily and reversing before this "bounce" occurs, dont have as much trouble transitioning at that slightly higher rom.

Quote from: JackW on September 21, 2011, 04:05:02 am

Hi Guys

I just wanted to here some thoughts on early morning squat and/or deadlifts. I have read a number of well respected trainers say you shouldn't do these lifts heavy in the morning due to overnight spinal de-compression increasing the risk of injury.

Personally I have happily squated and deadlift heavy in the mornings and have done for years without injury or complaint. Admittedly I do plenty of warm up first - skipping, kb swings, and lots of lighter sets before I get really heavy.

So my question is this - aside from interest blogs and so on has anyone ever heard of any actual studies or research that can verify, or at least help validate that heavy early morning squats and deadlifts are bad? Or is this another internet myth that gets spread around because the same coaches (like me  for example} read the same blogs and sites and end up spreading the same bullshit without fully doing their research.

thoughts and comments?

using my own experience with this, and from people i have trained in the morning, we've never had a problem.. i imagine it could be a problem if you just walked out of bed and went right into the squat rack.. but if you "wakeup" & warmup properly, i don't see how it could be a problem.

x2.   

  I have had a lot of athletes that have to come in before classes in the morning, and some before morning practices but the workout always includes some type of dynamic/mobility warm up, rfi exercise, and then some olympic variation/rfd exercise.  IMO its the cns not being primed that can cause issues with the heavy lifts early in the morning, its just not primed yet, making it hard to get "tight" through the core, and the "stiffness" that goes along with being not properly firing yet.  Doing some type of sub maximal jumps/hops/sprints, and then a few sets of a rfd exercise really wakes up the cns and gets the body firing well.

Would it be better to do some deadlifts (1 workset of 3) or romanian deadlifts (2 worksets of 8-12) or Glute ham raises.

if those are your only set/rep schemes you want to pic from, the rdl at 2 x 8 -12 will do much more for you. glute ham raises are good to add in as well, just a couple of sets of 8 will do the trick.

What is this Leg stiffness about? the benefits of having leg stiffness and how it can help in sprinting and how do you train for leg stiffness.

would things like shock training be beneficial for leg stiffness?

thanks

  The thing that will help you the MOST right now is to get stronger in the squat and rdl, and sprint.  Until youve put at least 100lbs on both those lifts, and done loads of short sprints, you dont need to go into the "training tendons" mode that leads people to the hamster wheel of no return.

 "stiffness" that matters is JOINT stiffness, or no force can be applied.  joint stiffness is stiffness of the tendons AND the MUSCLES.  If you train the way youre supposed to, those things will take care of themselves.  Get stronger in the glutes, hams, quads, and calves, get moving better by sprinting and doing low level reactive work and jumps, along with fixing any mobility/flexibility issues,  get your body composition in order.  If you do those things, youll be very happy with your sprint times.

Hi Lance and Adarq, so I just feel like when I play basketball, I play like an old man. I mean like I'm slow, not explosive, can't drive, not jumping when trying to grab a rebound... So I wonder if doing something like Air Alert would help me.

I will only use the first few weeks of it because I know the volume gets insane. But basically I just want to like get a habit of jumping and be more agile when I'm playing. And I don't mean just Air Alert, like high intensity jumping plyos in general.

So would Air Alert help me with that? or its totally useless and will mess up my knees? if so can you please tell me what to do? Thanks

AirAlert is a joke man, its also not "high intensity", its very sub max, high VOLUME, with a ton of busy work.  Its great to improve gpp which is what it sounds like you need to do, but there are about one billion better ways to do so than to do air alert.  Look at some of the plyo/movement efficiency exercises adarq just put up on his youtube channel.  Stuff like that, low hurdle hops, line hops, bounds, jumps, sprints, etc, will all do much more for you in the long run than air alert.  Keep the volume to a point that quality is still solid but progress it over time. 

Airalert is some bs that someone randomly thought up and strung together a bunch of arbitrary numbers and exercises, a couple of which are actual exercises they likely came across when making that "program".  Its not a legitimate "program".

 Looks very good man, nice work.

yep, exactly. good luck man.