Adarq.org

Quote from: LBSS on December 02, 2012, 11:48:15 pm

- lower leg stretching, focus on anterior hip and quad

What is the set of stretches you use for quads? I ask because i have a hard time applying efficient quad stretches, they all feel like i am stretching the knee and not the quad ( ).
The only one that really feels awesome for me is that 'kellyb stretch'.

yup it's all about the couch/kellyb stretch. for anterior hips and quads i have been doing:

- lunge stretch x 2-3 minutes/side
- couch stretch x ~4 minutes/side (torso down for first half, then upright for second half)
- other leg stretches

for all, i try to focus on squeezing my glute and rotating through different parts of the joint -- kelly starrett calls them "corners." what i'm going to start doing* is the stretch from this video, followed by the couch stretch. the rotation really makes a big difference, i end up hitting parts of the muscle that i never could before.

<a href="http://www.youtube.com/watch?v=JBHzXF-mVjY" target="_blank">http://www.youtube.com/watch?v=JBHzXF-mVjY</a>

*thought i was doing it already but my memory ain't as great as i imagined. i was only doing the first little part, and that not even "correctly."

today:

early afternoon:
- lower leg stretching, focus on anterior hip and quad
- shoulder extension x ~5 minutes
- thoracic extension/rollering x ~3 minutes
- hip extension/quad stretching x ~5-6 minutes

before bed:
- lower leg stretching, focus on anterior hip and quad
- shoulder extension
- lower leg stretching, other stuff
- thoracic extension/rollering

let's see if i can actually be consistent about this.

had mike dunleavy's hair before mike dunleavy had mike dunleavy's hair.

yeah what raptor said -- tighten the backs of your legs while you're doing them. much stabler.

yeah but with my back supported on the end of a bench.

most girls in their 20's aren't going to hook up with someone 5 years younger than them raptor, especially when they can't even drink legally yet. He wasn't talking about lying about anything but his age

the woman i dated before my current girlfriend is 8 years older than i am. we started dating when i was 19 and she was 27 and broke up when i was 22 and she was 30. incidentally, she's now 34 (holy shit that just hit home!) and is married with a kid.

my brother lost his virginity his senior year of high school to his best friend's longtime babysitter. she was 35 at the time. also, to my brother's credit, pretty hot.

n=2 and all, just saying.

haha, vag, contradicted yourself a little bit there. you're with acole, and also with kf/steven-miller?

you guys are all right, though, i do neglect supplemental p-chain work for my lower body. so i think maybe it's time to turn that into a focus for a while. smolov doesn't really work with other leg stuff, volume is super high as it is. so that's probably not the right move now. i don't want to cut back on squatting frequency as much as acole suggested, though. here's my compromise (warm ups will include glute activation, light plyos and jumping rope):

day 1

- warm up
- SVJ x 10-15, go for PR's
- squat x5
- hip thrust 3 x 10-15
- calf raise 3 x 20-30
- OHP 2x8
- chin up 2x8
- core
- stretch

day 2

- warm up
- SVJ x 5-10
- MSEM squat x 6-10
- RDL 3x8-10
- BSS 3x8-10e
- OHP 2x8
- chin up 2x8
- core
- stretch

day 3

- warm up
- SVJ x 5-10
- depth jump 3 x 4
- KB swing 3 x 10-15
- OHP 2x8
- chin up 2x8
- core
- stretch

day 4

- warm up
- SVJ x 10-15, go for PR's
- bench 3x8-10
- row 3x8-10
- core
- stretch

Bumping thread because circumstances have changed. My gym closes for good on Friday and so for at least the next month or two I won't have regular access to a basketball rim. Don't think I'll even have space to sprint or do running jumps of any kind.

So, I'm thinking I should do what steven-miller and KF told me to do long ago, which is suck it up and squat a whole lot, with light plyos for movement efficiency and SVJ/light jump squats for power. And eat a lot. The one thing the new gym has that my current one doesn't is a jump mat, so I'll have a reliable way to track SVJ (and multi-jumps, for that matter). Main goals would be: squat 405, SVJ 32. Bodyweight whatever, but presumably >10 pounds heavier than now, mid-180s. Then lose weight while maintaining as much strength as possible.

Workouts something like this:

- warm up
- light plyos x 2-3 exercises (MR half tuck, pogos, line hops, hurdle jumps, short sprints or bounds if possible, etc.)
- SVJ x 8-10 total reps OR jump squat 2 x 3 x 25-30%
- Smolov Base Mesocycle day X
- OHP 2 x 8
- weighted chin ups 2 x 8
- core
- stretch

Thoughts? It might be good for me to have to take my focus away from the court for a bit and focus on strength and power. My current block has gotten me nowhere fast, as far as I can tell. And honestly, I'm a little discouraged by my lack of progress since August. It would be nice to switch to something linear for a while and get my confidence back.

Of course, I will continue to pursue the possibility of using the old gym's court on my own terms with the church.