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Pics, Videos, & Links / Re: GREAT SQUATTTING THREAD
« on: December 14, 2010, 05:02:57 pm »ROFL, nah man, i go like 2inches deeper than him...
Looked more like 5.08 cm lower to me.
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Looked more like 5.08 cm lower to me.
6887
ADARQ & LanceSTS - Q&A / Re: Every day squatting
« on: December 14, 2010, 02:45:01 pm »
Great, I'll keep that in mind, thanks! 
6888
Progress Journals & Experimental Routines / Re: ADARQ's journal
« on: December 14, 2010, 02:39:45 pm »
Haha, pure dedication and respect to Adarqui for this video...
2x squat singles for the win!
2x squat singles for the win!
6889
Pics, Videos, & Links / Re: Cskin gettin up nicely!@!
« on: December 14, 2010, 02:25:15 pm »
Yeah I should've said "hip" bend... his knees don't go forward as much as yours 
He has more of a "reach out" plant while you have more of a "reach under" plant.
He has more of a "reach out" plant while you have more of a "reach under" plant.
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Strength, Power, Reactivity, & Speed Discussion / Re: NEW type of depth jump experimentation time
« on: December 14, 2010, 02:08:53 pm »
It's interesting you mention this because my best jumps off two feet came when I jumped relaxed. The usual mindset is, since we want to put the most force possible, to come like a bull and maximally power yourself up, but whenever I did that my quads were like exclusively loaded and the posterior chain completely out of the equation.
Whenever I was going relaxed the plant was so much more under control with less overload and a quicker and higher jump. No more "whole body blocking" occuring (when your whole body stiffens up and becomes "rigid"). I think one explanation could be that since I'm not that reactive, the overload killed more my jump than done good and while being relaxed I had more of a opportunity to apply posterior chain voluntary force.
Well I think it's obvious the calves want to stop the heel from collapsing and dropping backwards overloads that particular plane of movement more than dropping backwards, so the calves are more stimulated into stopping the heel from striking the ground.
Whenever I was going relaxed the plant was so much more under control with less overload and a quicker and higher jump. No more "whole body blocking" occuring (when your whole body stiffens up and becomes "rigid"). I think one explanation could be that since I'm not that reactive, the overload killed more my jump than done good and while being relaxed I had more of a opportunity to apply posterior chain voluntary force.
Backwards depth drops are another decent option although just based on feel they seem to really overload the ankles more than the forward version for some reason.
Well I think it's obvious the calves want to stop the heel from collapsing and dropping backwards overloads that particular plane of movement more than dropping backwards, so the calves are more stimulated into stopping the heel from striking the ground.
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Strength, Power, Reactivity, & Speed Discussion / Re: NEW type of depth jump experimentation time
« on: December 14, 2010, 01:04:18 pm »Raptor you are right. The knee and hip (or quad vs glute) contribution to the vertical jump is variable depending on the individual. Based on biomechanical testing it can be as much as 57% glute to 23% quad on one extreme to 49% quad and 28% glute at the other end, depending on the individual.
Do you think you can change that in an individual or it's strictly related to structure. Obviously it's related to strength as well but do you think someone can suddenly change his jumping style and get higher instantly? I think so and I've done it, and you talked about that (immediate increase) in the VJB if I remember right.
I had one guy that was playing with me who was pretty strong etc but would just go and plant both feet at the same time (ala Justin Darlington) and jumping using his quads a lot (his legs were straight under him and knees were going forward a ton). So I said "how about you throw your legs foward more, in front of you" and he wouldn't understand... so I showed him...
And then what do you know? The next jump doing this, despite him ALWAYS jumping the way I described, quad bound, he got like 4-5 inches higher. I mean, I was expecting "some" improvement but not like that!
6892
Strength, Power, Reactivity, & Speed Discussion / Re: NEW type of depth jump experimentation time
« on: December 14, 2010, 12:58:05 pm »Kellyb: What is a black person. Serious question.
Vince (Carter) was really black back in the day. He's now more of a tweener (seriously). Guess that explains his lack of hops nowadays.
6893
ADARQ & LanceSTS - Q&A / Re: Every day squatting
« on: December 14, 2010, 12:54:29 pm »
Yeah I know, but you guys were saying "EXTREMELY WELL" warm-up so I figured that automatically means I need to feel pumped and "hot" (I'm pretty hot naked but I need to be dressed in the gym, gym policy).
OK, thanks for the answer
OK, thanks for the answer
6894
ADARQ & LanceSTS - Q&A / Re: Every day squatting
« on: December 14, 2010, 10:30:50 am »http://www.higher-faster-sports.com/warmups.html
Yeah I know that article and that's what I'm usually doing.
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Strength, Power, Reactivity, & Speed Discussion / Re: NEW type of depth jump experimentation time
« on: December 14, 2010, 10:26:31 am »
I think the muscles you use to amortizate depend on where the body center of mass is. If it's forward then the quads will be loaded because you'd otherwise collapse at the knees. If the legs are reached forward a lot and the butt is therefore behind a lot, then you'd collapse at the hip instead so the posterior chain is activated.
That's why I keep on telling Adarqui to try and throw those legs foward and reach out with them to load the posterior chain. He's probably jumping the way he is right now because of these massive VMOs that he has, and he naturally feels the proper way to amortizate is by using his strongest muscles which are the VMOs, so he keeps the body center of mass forward and amortizates in the quads, which is probably efficient in his current condition.
However, people with great posterior chain strength I believe CAN and SHOULD be using this "reach out" technique, and probably are using it without knowing anyway. I also think that there are people who can amortizate with the posterior chain more and jump with the quads more. These people will usually have long amortization phases because they need to transition from a "backwards" position towards a front position where they engage their quads.
Maybe one way to move the focus onto posterior chain involvement in a depth jump is to jump and try to reach a overhead goal, but the goal needs to be JUST A BIT behind the plant location, so you kind of jump "backwards" or at least influence the jumping in such a way that more posterior chain is involved because of this.
I don't know. There's a lot of stuff going through my mind.
That's why I keep on telling Adarqui to try and throw those legs foward and reach out with them to load the posterior chain. He's probably jumping the way he is right now because of these massive VMOs that he has, and he naturally feels the proper way to amortizate is by using his strongest muscles which are the VMOs, so he keeps the body center of mass forward and amortizates in the quads, which is probably efficient in his current condition.
However, people with great posterior chain strength I believe CAN and SHOULD be using this "reach out" technique, and probably are using it without knowing anyway. I also think that there are people who can amortizate with the posterior chain more and jump with the quads more. These people will usually have long amortization phases because they need to transition from a "backwards" position towards a front position where they engage their quads.
Maybe one way to move the focus onto posterior chain involvement in a depth jump is to jump and try to reach a overhead goal, but the goal needs to be JUST A BIT behind the plant location, so you kind of jump "backwards" or at least influence the jumping in such a way that more posterior chain is involved because of this.
I don't know. There's a lot of stuff going through my mind.
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Pics, Videos, & Links / Re: Cskin gettin up nicely!@!
« on: December 14, 2010, 08:01:22 am »
So much more bend that Adarqui... also throwing those legs so far forward... lower on the penultimate as well. This is how I'd love to see Andrew jump as a technique but you know, he's with the "I jump by feel thing" so...
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Progress Journals & Experimental Routines / Re: ADARQ's journal
« on: December 14, 2010, 07:09:15 am »
10 hours? What PC do you have?
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ADARQ & LanceSTS - Q&A / Re: Every day squatting
« on: December 14, 2010, 07:05:21 am »
Thanks guys!
I think one advantage of me vs you Andrew is that I'm heavier and probably have more "meat" on my back and shoulders. Not sure about strength but that should protect me a bit better, I don't know.
Any link to that high frequency experiment?
Oh and Lance, what do you mean by warm-up? Just squat warmup or general warm-up (like riding a stationary bike etc before the sets).
Because if I'm to warmup using squats, say 50x10, 60x10, 80x8 and then do my work sets, that would fatigue me immensly. Probably even with lower weights. And to do that every day... oh boy!
I think one advantage of me vs you Andrew is that I'm heavier and probably have more "meat" on my back and shoulders. Not sure about strength but that should protect me a bit better, I don't know.
Any link to that high frequency experiment?
Oh and Lance, what do you mean by warm-up? Just squat warmup or general warm-up (like riding a stationary bike etc before the sets).
Because if I'm to warmup using squats, say 50x10, 60x10, 80x8 and then do my work sets, that would fatigue me immensly. Probably even with lower weights. And to do that every day... oh boy!
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Strength, Power, Reactivity, & Speed Discussion / Re: NEW type of depth jump experimentation time
« on: December 13, 2010, 06:12:28 pm »
What do you mean strong plant, no jump? Decelerating and doing what? Planting and doing what?
6900
ADARQ & LanceSTS - Q&A / Every day squatting
« on: December 13, 2010, 04:42:17 pm »
What do you think about every day squatting for a period. My plan is to get into that in February. Basically, squat a total of 8-10 reps per day with a very heavy weight. Say 90-95%. One rep and then pause for one minute, another rep etc until I finish all my "1 rep sets" so to speak. That should make me "learn" to generate great strength voluntarily.
I want to do this about 5 days per week (Monday - Friday) with 2 days of rest. What do you thino about this? Anybody done anything similar?
I want to do this about 5 days per week (Monday - Friday) with 2 days of rest. What do you thino about this? Anybody done anything similar?