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Messages - LanceSTS

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721
LanceSTS's Performance Blog / Re: Wasted Sets, Wasted Reps, Wasted Time
« on: August 26, 2011, 02:17:25 pm »
Quote from: bedouindunker on August 26, 2011, 01:12:56 pm


ok sir lance... i will find a way to get vids of weightroom lifts and jumps...

great, that will be a big step in improving at this point.


Quote
another question...


what's has a better carryover to sports, athleticism, vert, basketball, everything! ...   a powerlifting style squat or  the olympic back squat?


wide stance? narrow stance?  medium stance?

see my reply above .


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coz sir lance... im doing olympic lifts in my training right... so im on the "olympic" category... so i must squat like  Pyrros Dimas and Ronny Weller... to improve my jump snatch...


coz one of my goals is to jump snatch my bodyweight right...


and to also full squat 405 lbs...



no. jump snatch, power clean, power anything, has very little to do with that.  If you were catching in a full front or overhead squat position it would be different, but thats not the case.  An explosive half squat can have massive benefits as a matter of fact, to the power and hang versions of the lifts, the limiting factor is NOT standing with the load after its racked in a rock bottom position, its how much force you can generate during the second pull of the lift, where the joint angles are very similar to a higher position in the rom.

just get a video of the squat you are doing NOW, before you start changing things, you dont want to start messing with something if there is no need to.

722
LanceSTS's Performance Blog / Re: Wasted Sets, Wasted Reps, Wasted Time
« on: August 26, 2011, 02:10:53 pm »
Quote from: seifullaah73 on August 26, 2011, 12:42:49 pm
I like the article man.
Something i can add to mu mental database when training i try consider the things to do when training.

thanks bud, appreciate it, glad it helped.

Quote
Is it true that the olympic style squat is you keep body in upright position and for powerlifting squat its the leaning forward.
just was wondering what was the difference between the 2.

thanks


 Not necessarily, the olympic "style" squat will involve as upright of a torso position as can be achieved, due to the carryover to the olympic lifts.  The powerlifting "style" squat can be many different styles of squats, Ive seen several good IPF powerlifters whose squat is more upright than some good olympic lifters squats, so it all depends on individual leverages, strengths, etc.

  Squatting for sports performance, in my opinion, should be done with a shoulder width or slightly wider stance, and to slightly below parallel depth MOST of the time.  There are reasons for specialization that other depths and styles are very useful, but for sprinting, jumping, strength, etc., that type of squat will cover all bases very well.  If a primary goal is jumping, a higher squat should be implemented as well imo, either in the form of high box squat, half squat, etc., to allow greater focus on the specific rom, train the reversal point, and allow greater loads at higher speeds.

  alot of athletes are built with a shorter torso and longer legs, for these athletes putting the bar down a few inches lower on the rear delts is beneficial, and can influence the load used significantly.  For athletes of this build, they are going to have significant forward lean REGARDLESS of the squat style they choose in most cases, so reducing the lever arm of the upper torso, actually HELPS them get more glute, quad, and hamstring involvement, without the same stress a higher position has on the low back.  An athlete with a longer torso will often feel MORE lower back involvement when attempting this style, it all depends on the individual.  As long as you follow the same general guidelines, shoulder width or slightly wider stance, slightly below parallel depth, and the LEGS and HIPS taking the brunt of the workload, you need not worry about which type of squat youre doing, youre strengthening your LOWER BODY.

723
LanceSTS's Performance Blog / Re: Wasted Sets, Wasted Reps, Wasted Time
« on: August 26, 2011, 09:21:33 am »
Quote from: bedouindunker on August 26, 2011, 07:56:10 am


sir lance....

here are my two weaknesses...



1. i cant do 1 single leg pistol squat!

2. i cant do 1 overhead squat even with the bar!



http://www.youtube.com/watch?v=ZTd2XGXpla8  and this is how i full squat... so all my life... im doing a power full squat... coz ive been taught to squat like this by friends who are all powerlifters back when i first started to train and all... the movement is very natural to me... 


i can lift more weight with this type of squat... and i do it with a medium / wide stance... knees out...


so basically... i squat like a PENGUIN!   my feet are pointed out like a penguin... thats from adarqui's rant...



i want to change my squat... from powerlifting squat  to olympic back squat...



what should i do sir lance?   i cant even do it right... i cant do a single leg pistol, an overhead squat, etc... i cant do an olympic back squat...



i cant buy and afford olympic weightlifting shoes... and i dont want to put plates under my heels either...



thanks sir lance...


i need all the help...





Hard to say, your main concern right now needs to be getting someone to film a set of your squats and getting it uploaded to your youtube channel.   Until I see exactly what youre doing I cant tell you either way.   You may be doing just fine like you are, you may be way off.  If you havent seen your squat on video its also hard for you to know what you look like squatting, you may THINK you look like the video, but in reality it doesnt.

Jumping back and forth from squat styles, workouts, goals, etc. puts you on a hamster wheel, you spin the wheel over and over and over and dont go anywhere.  Thats whats happened in your case, you want to change the workout, change the goals from strength to fat loss to basketball etc., change the exercise, etc.  Most often the answer is to just get hard nosed and improve the goal you started with, dont jump to something else when it gets hard or something new is talked about, comes out, etc.     

right now, your number one priority needs to be getting some film on your lifts and jumps if thats what you want to improve.  Until you do that its highly unlikely that switching your form will do any good at all, you may be even worse off with the next squatting style and have been just fine with what youre doing.  Once youve done that and know whether or not you have a solid form suitable to your goals, you can go on to the next issue. 

724
Introduce Yourself / Re: Newbie Introduction
« on: August 26, 2011, 09:12:33 am »
Quote from: Raptor on August 26, 2011, 05:04:40 am
Quote from: TexasDiver on August 25, 2011, 08:00:21 pm
But not near as much as I look forward to my next session in the gym!!!!

As long as this doesn't change ^^^ you're on the good path.

But 405 for 15 sets? :ninja:

no, 15 ramping sets, complex he was doing when he hit 405 on deadlifts was push press x 5 and deadlifts x5 then x3 then x1.  So its like 135 x 5 push press, 225 x 5 dead, 155 pp x 5, 275 x 5 dead, ...................... all the way to 3 reps or so until speed drops of significantly. 15 sets is counting the push press as well.

725
LanceSTS's Performance Blog / Re: STS TV
« on: August 25, 2011, 02:59:58 pm »
Quote from: seifullaah73 on August 25, 2011, 02:55:49 pm
I probably misunderstood what Mark Rippetoe stated regarding the squat. He said that when driving up with the squat you have to drive your hips up. He is always emphasizing on the Hip driving up first.

http://www.youtube.com/watch?v=yha2XAc2qu8

Always emphasising on hip driving up first, this is what i have been following ever since.
i will get a video of my doing a loaded squat, but i have access to tires which are big and therefore it would be hard to see the side view.

Thanks


right, you want to drive the hips up, BUT not at the expense of the torso the staying down. Drive the hips AND THE TORSO UP, but from the HIPS. 

726
LanceSTS's Performance Blog / Re: STS TV
« on: August 25, 2011, 02:15:03 pm »
seifullah, I cant tell you a lot about that squat because its an unweighted squat, and will look different with a load on the bar, but you need get your form down before you worry about more depth.  Youre driving the hips up before the torso, resulting in a good morning type movement on the concentric portion of the lift.  Think about driving your traps up into the bar the very first thing you do out of the hole, and dont go any lower than you can while maintaining your neutral spinal position.  Once you have that down you can work on getting deeper while maintaining that position.

As for getting the glutes more involved, yes thats a good thing but not at the expense of form or safety.  If you go to a depth of slightly below parallel, you can hit every muscle in the lower body very well, and there is no need to force any more depth at that point, if it is comfortable thats fine, but dont force it.

727
Introduce Yourself / Re: Newbie Introduction
« on: August 25, 2011, 02:09:51 pm »
Quote from: D4 on August 25, 2011, 12:01:46 pm
Quote from: TexasDiver on August 24, 2011, 11:43:42 pm

Raptor.  It was already pointed out about your reading comprehension skills. I am a newbie here so I wont criticize or be mean but after your comment I did a little reading about you to see if there was any validity to your comment.  Needless to say, what I found was not surprising.  I just wanted to say thanks for the motivation.  I now do have some direct goals.  Not only can I move heavier weight than you in all areas already, I now will exceed any vert you have ever achieved.  Your comment about wanting everyone on here to fail really rubs me wrong.  Be ready for some video of me completely dominating you in your vert goals that you have been training for.  Good luck in your next passion.

LOLLLLLLLLLLL!

Relax man,
 
Quote from: Raptor on August 21, 2011, 06:50:49 am
In my opinion, if you still have this mentality, you shouldn't start training again. It would be a waste of time. If you don't, then welcome.

There was nothing negative to take away from that reply, he just mis-read or didn't read through it all, or just sucks at reading.  He didn't mean anything by it, besides the truth from what he initially understood.

Besides, if he is considering quitting his vert journey, what can you say about it when this is your first time ever training for over a month, and it took having a personal trainer to do so, while he has been able to consistently train for multiple years.

The only thing I agree with you is your comment on what Raptor said about wanting the rest of us to fail. 

Talk is small for someone who has trained for only a little over a month and hasn't even started a journal here yet.  Do work, then talk.

both their responses were funny until you tried to interject with this dumb shit.  talk is small yes, brad trains with me, hes only been training for a short time but is already a lot stronger than you at everything in the gym, so I wouldnt throw out too much advice if I were you.

728
Strength, Power, Reactivity, & Speed Discussion / Re: T-DUBS biggest secret. Elastic winding & coiling.
« on: August 25, 2011, 02:18:14 am »
Quote from: $ick3nin.v3nd3tta on August 25, 2011, 12:45:49 am

I have also discovered a link between wide nostrils & speed which I don't think nobody else has discovered.



bwahahahaha, how can people not appreciate this!  sickninvendetta >



729
ADARQ & LanceSTS - Q&A / Re: Training 2x a day
« on: August 25, 2011, 12:31:27 am »
Quote from: p.Esk. on August 24, 2011, 11:42:04 pm
what are yalls thoughts about lifting two times a day if there are time restraints. Like squat at 12:00 then bench and clean at like 4:00.

its a great way to train, but do the cleans first, then the squatting.  Any explosives will usually need to be in the first workout of the day, then the slower lifts later.

730
LanceSTS's Performance Blog / Re: STS TV
« on: August 24, 2011, 05:27:29 pm »
Quote from: seifullaah73 on August 24, 2011, 05:01:23 pm
Sorry about the confusion, what i meant was regarding my first part of the post is that would doing squats at an angle help in immitating sprint block starts. i have attached an image i drew on paint to get an idea.

http://imageshack.us/photo/my-images/695/squath.jpg
sorry about bad quality, rushed it in paint.

ah, yea I get what youre asking but no, I dont think that would be beneficial unless you had some sort of machine that tracked the barbell, and even then, it would be minimal carryover.  Get strong in the lower body, at a high speed, and practice a ton of starts, thats worked for decades and will continue to.

Quote
About my second point, i was talking about when doing the squat sit back going past parallel until you reach a certain point where you can stop to get the most benefit from the squat before you go back up and if you continue going further deeper than the benefit recieved from the squat reduces, is this true is there such a point.
i.e. When doing ATG squat you go deep but is such thing as going too deep that it becomes useless.

i do the ATG squat and it probably may be too deep.

Thanks

Hope this is a better explanation



  Well, imo once youre below parallel (top of this crease is below knee level), youre getting most of the benefits of any range of motion, regardless of how far below you are.  Squat as deep as you can but dont force it once past parallel, youve already put the quads at a disadvantaged position and made the glutes take most the workload at the bottom point.

  Bouncing out of the bottom like youre referring to is used by olympic lifters as this is the position they are forced into under a heavy clean, so its a skill more than anything, but done right it is beneficial as well as more weight can be handled.  If you are comfortable squatting to that depth then I would suggest you continue.

731
LanceSTS's Performance Blog / Re: STS TV
« on: August 24, 2011, 02:13:14 pm »
Quote from: seifullaah73 on August 23, 2011, 12:12:31 pm
Hi

Nice vids lance, you're the only one that comes up with these new exercise which will be beneficial for us.

what do you think about acceleration style squat or normal squat but at an angle i.e. 45 degree adjustable. Immitating the sprint start out of the block.

Also feetplacement should be at an angle as well like the blocks.

Also when it comes to squat the more deeper you go the more your glutes and hip flexors are training but when you go right to the bottom there is a point where it becomes pointless where your muscles are relaxed.

So doing squats very deep but not too deep the point where it is most beneficial.


 Im not sure what you mean bud about the sprint start position in a squat, a low bar squat with a little torso angle is a little more similar but i wouldnt purposely try to imitate those exact angles in the blocks.  Just make your glutes/hams/quads/psoas/calves as strong as humanly possible in the weight room, and convert that into speed on the track. 

732
LanceSTS's Performance Blog / Re: STS TV
« on: August 24, 2011, 02:09:43 pm »
Quote from: bedouindunker on August 23, 2011, 10:05:30 am


sir lance...


im watching vids... on the internet regarding. full squatting...


do you have a vid of you or your athletes full squatting...  and cues for full squatting... tips... anything sir lance...

Yea, there are several on my channel, I dont have an instructional squatting video though, may make one eventually.



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coz a while ago... on 295 lbs on the bar... i fell forward on my last rep... what do you think is the cause of this? first time it happened...



thanks sir lance! 

Weight shitfted forward somehow, couldve been from the torso, couldve been from the feet.  Make sure to keep centered over mid foot, where you tie the knot in your shoes.  If you are coming forward then think about pushing through your heels.

733
Strength, Power, Reactivity, & Speed Discussion / Re: T-DUBS biggest secret. Elastic winding & coiling.
« on: August 24, 2011, 02:00:57 pm »
Quote from: adarqui on August 24, 2011, 12:02:01 pm
made some gif's to include in my posts from now on..







 lmao, WOW. thats INSANE......

734
Introduce Yourself / Re: Newbie Introduction
« on: August 21, 2011, 09:03:13 pm »
Quote from: Raptor on August 21, 2011, 06:50:49 am
Quote from: TexasDiver on August 21, 2011, 01:08:47 am
Also every time, after about a week, it just got to a point where I would secretly wish for something else to come up so I wouldnt have to go to the gym.

In my opinion, if you still have this mentality, you shouldn't start training again. It would be a waste of time. If you don't, then welcome.


Strong reading comprehension raptor


Quote from: TexasDiver on August 21, 2011, 01:08:47 am

 Also every time, after about a week, it just got to a point where I would secretly wish for something else to come up so I wouldnt have to go to the gym.  


I have been training for over a month now which I know for the guys on here thats not even a drop in the bucket but for me, this is phenomenal.  I crave going to the gym, I am literally addicted to getting into the gym and getting 100% out of my workouts.



also get this:


735
Introduce Yourself / Re: Newbie Introduction
« on: August 21, 2011, 01:45:03 am »
  welcome to the forum Brad!

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