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Messages - Kellyb

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76
Strength, Power, Reactivity, & Speed Discussion / Re: Don't ditch your training shoes with elevated heels?
« on: December 31, 2010, 01:01:06 pm »
If you maintain the mobility it's likely you don't have the other adaptations. The same thing that decreased mobility made the tendons stiffer. So take your pick.  Six of one half a dozen of the other.

Lots of things sound good in theory and don't add up in the real world and virtually everything you find on tendon stiffness fits that bill.  Train for goals, not physiological qualities. If you run 200-400 meter sprints you'll get stiffer tendons.  So why don't 200 and 400 meter sprinters outrun 100 meter sprinters?  Because tendon stiffness is only 1 of many, many other physiological qualities that go into performance adaptations.

 

77
Strength, Power, Reactivity, & Speed Discussion / Re: Don't ditch your training shoes with elevated heels?
« on: December 30, 2010, 01:47:45 pm »
The article isn't implying what you think it is. You have to differentiate physiological "stiffness" from lack of mobility, and that study the tendons became less mobile.  Specifically trying t otrain for qualities like tendon stiffness is an exercise in futility. Train correctly and all that stuff will take care of itself.   

78
Strength, Power, Reactivity, & Speed Discussion / Re: Buttocks
« on: December 26, 2010, 11:49:48 am »
Quote from: KokoyPinoy on December 25, 2010, 07:24:06 pm
Quote from: Kellyb on December 25, 2010, 01:14:12 pm
It depends on the person.  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.  The best jumpers tend to be naturally hip/glute dominant and natural shitty jumpers and people with injuries don't. One of the best predictors of future knee pain is quad dominance/tightness and jumpers are already inherently succeptible to knee issues. Life itself also tends to leave the glutes disproportionately underactivated and unstrengthened and most training will inherenlty strengthen your quads disproportionately over your glutes, so more glute work is generally a good idea.  I believe Alex V did a case study of some sort where all he did was add glute work to the regimen of cross country runners and they all made awesome gains.

You can strengthen your glutes thru exercises like the squat providing they're not shut down.  A good observation to make is to pay attention to where you get sore when you squat.  If your ass is getting sore that's a pretty good indication that you're hitting your glutes. If it's not you could probably stand to follow more of the advice in that article.

Thanks for the answer. :D And I'm sure I'm quad dominant! Every time I squat, my quads are the ones who get sore. But when I did the box squat, my butt was the one that got sore.
I know I should change my squatting form and should open up my knees more(stretch my groin) when in the concentric pace or even add exercises for my butt. But I'm already following a program that's very taxing to my body.If an added exercise/s is recommended what would be wise to add to my program? And when? Before normal squatting? before doing any lower body exercise? or during my upper body workout days? Or should I change my Normal Squatting(5x5 80% with up to 1 rm warm-up) during Mondays to Box Squat(80% of max with 1rm warm-up?).



Just add a glute exercise after your squats. I prefer a manual reverse hyper or hip thrust.  If you're doing your supplemental glute work you can actually get away with doing more quad dominant squat variations like the half squats.  Anoterh good exercise to consider are the hang snatches as they're naurally hip dominant if you do them correctly. 

79
Strength, Power, Reactivity, & Speed Discussion / Re: Buttocks
« on: December 25, 2010, 01:14:12 pm »
It depends on the person.  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.  The best jumpers tend to be naturally hip/glute dominant and natural shitty jumpers and people with injuries don't. One of the best predictors of future knee pain is quad dominance/tightness and jumpers are already inherently succeptible to knee issues. Life itself also tends to leave the glutes disproportionately underactivated and unstrengthened and most training will inherenlty strengthen your quads disproportionately over your glutes, so more glute work is generally a good idea.  I believe Alex V did a case study of some sort where all he did was add glute work to the regimen of cross country runners and they all made awesome gains.

You can strengthen your glutes thru exercises like the squat providing they're not shut down.  A good observation to make is to pay attention to where you get sore when you squat.  If your ass is getting sore that's a pretty good indication that you're hitting your glutes. If it's not you could probably stand to follow more of the advice in that article.

80
Strength, Power, Reactivity, & Speed Discussion / Re: Jump Training Multiple Times a day
« on: December 25, 2010, 12:58:13 pm »
yes many people do have significant mobility and recruitment impairments. I got a TON of positive feedback from the 7 dayVJ cure. Some people reported gaining as much as 3 inches just from adding those mobility and activation exercises for a week.

Quote
That makes me remember something:

When I was jumping very high with very little strength, that always occured after a GREAT warmup and never without a warmup. My vert was so low with warming up (lower than now). But the thing was - I was also doing STATIC stretching before my jumps. You know, just because our sports teacher forced us to...

But what if that's actually beneficial? I mean, I know it's going to temporarily make you weaker, but I was jumping great like 20 minutes after that occured (and also being warmed up greatly).

Dude wait until you're 37!  It takes me an hour just to get ready to train and I can barely walk without a warmup (seriously).  Static stretching is not the evil it's made out to be. As long as it's accompanied by general movement work to get the blood flowing you're not gonna notice any detriments.  The best warmups are long lengthy warmups and most peopel could be helped by doing more IMO.. I remember in high school basketball  usually I jumped the best at halftime.  That was after a pregame warmup, lots of stretching, first half action , then I'd finally be ready to be 100% ready to go. 

81
Strength, Power, Reactivity, & Speed Discussion / Re: Jump Training Multiple Times a day
« on: December 24, 2010, 01:11:54 pm »
Technically synaptic facilitation (and the other science behind "grease the groove" concepts) are a component of motor learning. I'm not saying they don't work - for stuff you're relatively unfamiliar with the approach works GREAT (like planches for example). I'm sure for some people the concept will work great for VJ. But if you're the type of guy who:

A: has participated in a jumping oriented sport for a long time
B: performs and thinks about jumping on a daily basis
and
C:  is fairly well coordinated without significant mobility, postural impairments

I don't think you'll get  a whole lot out of it. 


82
Strength, Power, Reactivity, & Speed Discussion / Re: Jump Training Multiple Times a day
« on: December 20, 2010, 12:01:34 pm »
Also jumping is a very gross dominant movement pattern. It's extremely simple from a motor learning perspective. Hell, it's really the 4th movement we learn to do as kids. First we learn to crawl, then we learn, to walk, then we learn to run, then we learn to jump.  Once you learn those movements you're not gonna forget how to do them. You need some practice to hone things but it doesn't take a ton.

The o-lifts are technical as hell. For each change of weight on the bar the technique has to adapt.  There are 3 lifts to master and multiple assisstance exercises to do. A big reason advanced O lifters train so often is to give each lift more "fresh" focus.  It's kinda like if you competed in track and field and you were a jumper, a javelin thrower, and a pole vaulter you'd have to spend plenty of time on each one.

83
Strength, Power, Reactivity, & Speed Discussion / Re: Eccentric-less Training
« on: December 19, 2010, 11:25:18 am »
Quote
In response to Kellyb: first off, thanks for taking the time to help us young kids out. Secondly, say we push a heavy object for 10 seconds, how is that going to increase IIX - IIA?

Any type of microtrauma induces IIX to IIA conversion and lack of microtrauma does the opposite.  Eccentricless training signifcantly lessens microtrauma.

With glycogen storage, it doesn't have to be endurance oriented. The more work you do the more you tax energy stores and the muscle adapts to that extra work by storing more energy.  Do 200 pushups each and every day and see how much more pumped your chest and triceps are.  Basically the more active you are the more work you do the more you induce some degree of "muscle pump".  Doesn't matter if you're a marathoner, sprinter, or a lifter.  

 

84
Strength, Power, Reactivity, & Speed Discussion / Re: Hip flexors
« on: December 18, 2010, 02:47:42 pm »

Quote from: LBSS on December 17, 2010, 06:04:45 pm
Maybe I missed it, but I still haven't seen a response to my question about what a black person is.

Yeah and I'm sure you thought I was talking out of my ass before I posted the above reseach on structural differences.   ;)The studies were done on African americans but if you want to take things further I would contact the researchers in charge and ask them for further clarification. There's no shortage of additional scientific information out there on structural & physiological differences among races and I'm sure you can eventually find a labcoat with enough info. to satisfy your curiosity. I have no need or desire to be that pedantic, however.



Quote from: Damien on December 17, 2010, 04:20:05 pm
Kellyb, what is your take on hip flexor strengthening for gymnasts and martial artists that o lots of high and jumping kicks?
thx

It's already built into their training just going thru the progressions they use. For example, here's a progression on the L-sit for gymnastics:

http://www.dragondoor.com/articler/mode3/329/

85
Progress Journals & Experimental Routines / Re: ADARQ's journal
« on: December 15, 2010, 03:48:31 pm »
Raptor, what you describe actually sounds more like your psoas being tight up where it attaches. It attaches up in your abdominal area and can/does get tighter than a motherfucker especially if you do a lot of sitting throughout the day. Try this stretch here for it:

http://www.youtube.com/watch?v=s_hQSJVIN3c

If you have problems there you probably also have problems with thoracic and lat mobility, I'd throw in some broomstick overhead squats on a regular basis to if that's the case.

edit: sorry for the thread hijack :)

86
Nutrition & Supplementation / Re: Adding muscle while losing fat
« on: December 15, 2010, 01:01:35 pm »
Certainly a decent degree of broscience in that article.  These things he lists:

 
Quote


Are actually symptoms of extreme insulin sensitivity.

One also should differentiate between hyperinsulinemia and insulin clearance.  At low body-fat levels the early phase insulin release is heightened, as insulin is a storage hormone the body tries to store every morsel. It tends to make people hypoglycemic and hypoglycemia is a symptom of being overly insulin sensitive and is extremely predictive of weight gain. The most insulin sensitive people you'll find are people that have been on extreme diets (bodybuilders/figure competitors).  In any given group of people the primary indicator of insulin sensitivity (besides genetics) is body-fat level.  In other words, if you have a group of 100 people at 10% bodyfat and antoher group of 100 people at 15% bodyfat the group at 10% will be more insulin sensitive than the other group.   Is stuffing yourself til your full 6 times per day more likely to make you gain weight or lose weight? 

Certainly eating healthy non processed high fiber foods is better than eating crap and that's primarily what these people are doing.   

87
Strength, Power, Reactivity, & Speed Discussion / Re: NEW type of depth jump experimentation time
« on: December 15, 2010, 12:42:59 pm »

Quote
My takes on it though. The depth jumps used very high angles of flexion for the hips and knees. I think this may be one reason why the subjects' leg press improved much more than expected. It has routinely been shown that dynamic strength training using 50% 1RM improves 1RM, so perhaps one reason why the strength gains were seen is that even less of a % of 1 RM is required to improve max strength as long as the range of motion is fairly decent. They did not seem to mention this.

Yes, you can improve strength using shock training, but it's not a very efficient means of doing so IMO. The stress put on your skeletal system and cartilage is too great, particularly once you get past the beginner level.

Quote
All of this can be applied to an RVJ, or this speed depth jump. You can try to be stiffer at the knees or hips to overload any joint. This study though did not illuminate what the biomechanical contributions to work output are by the joints of this type of depth jump.

Look a little closer:

Biomechanical analysis of the modified plyometric depth jumps was also performed to analyze joint contribution through total work done at each joint (Holcomb et al., 1996a). Total work at the hip, knee, and ankle joints was 80%, 5%, and 15%, respectively, during the hip depth jump. Analysis of the knee depth jump revealed contributions of 37% at the hip joint, 49% at the knee joint, and 14% at the ankle joint. The joint contributions during the ankle depth jump were reported to be 24%, 20%, and 56% at the hip, knee, and ankle joints, respectively. Therefore, each depth jump primarily stressed the particular joint for which it was named.

The main thing you should take from that study IMO is the specialized depth jumps over a 12 week period of time didn't increase vert (or anything else really) anymore than the normal depth jumps or improe anything as much as the strength training group. RJ went thru all this stuff for ages before he finally saw the light. You're more likely to tear yourself up and get injured by making your special exercises overly specific then you are to get gains above and beyond what you normally would.  I suggest when you do depth jumps you do them in a manner that feels natural and allows you to get a good jump in. If you want to influence or change muscular contributions use exercises that engage the correct muscle groups, boost their recruitment/function/strength, then reintegrate that back into the depth jump (or any other jump). In other words, isolate then integrate.

88
Strength, Power, Reactivity, & Speed Discussion / Re: NEW type of depth jump experimentation time
« on: December 14, 2010, 01:39:40 pm »
Quote
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.

You can definitely influence it to a decent extent.  Try doing a regular RVJ or a series of them and pay attention to how the movement feels. Then do some glute stim...like a few sets of back extension stim or reverse hyper stim....even a hang snatch can work. Then rest a few minutes and do another series of RVJ. Pay attention to how the movement seems to change. You should notice the movement feels smoother, you won't need/want to dip down as far and you'll inherently be primed to drive off the balls of your feet. If your quads are overpowering the movement you'll probably feel it in your knees a bit when you go full bore.  

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.

89
Strength, Power, Reactivity, & Speed Discussion / Re: NEW type of depth jump experimentation time
« on: December 14, 2010, 11:36:33 am »
To the OP.  Your hips don't really contribute much from a reactive perspective. Your calves and quads "put on the breaks" but all your hips really do is contribute concentrically.  That explains why doing something like a back iso extension stim can immediately increase VJ.  

If you wanted to increase reactivity in the posterior chain backward drops against a sloped surface would be ideal. Email RJ and ask him to send you pics of the device he made a few years back. He made a device to do exactly what you're trying to do.

Much of this theoretical wankering has already been done and tested. You guys should read this it's very informative:

http://www.thesportjournal.org/article/effects-three-modified-plyometric-depth-jumps-and-periodized-weight-training-lower-extremity

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. The hips do have a leverage advantage and IMO should be emphasized for longevity/safety reasons. It is possible to identify "hip" jumpers if you know what to look for. They're smoother and quieter.  In my observatioon most black guys are  naturally more hip dominant probably for genetic reasons...better muscle attachments , smaller hips, and naturally stronger glutes. Korfist posted up a video the other day over on WGF of a white boy jumping around and it's obvious he's also hip dominant.

90
Strength, Power, Reactivity, & Speed Discussion / Re: Eccentric-less Training
« on: December 13, 2010, 02:13:53 pm »
There is some utility to that during peaking phases when you want to avoid microtrauma and increase IIX to IIA fiber ratio while still maintaining strength capacities.  I wrote about it in my "Fast twitch machine" articles. However, it's already built into a proper periodization cycle - a lower volume of overall strength work (or lower reps) will inherently reduce microtrauma even without specific focus on reducing eccentric exposure.

What the use of those methods will do is tax energy stores, which will significantly increase glycogen storage capacity, which will give you the illusion of significantly greater leg mass even if the things occuring at a cellular level aren't really occuriing.

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