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But it turns out the low bar squat doesn't have too much of a correspondence into athleticism, a low bar squat switch that I did, by the way, after your advice.

page 66 of your log, after several squat prs in this manner:

Well kinda. No idea if they are PRs but I'm jumping the highest I've ever jumped off two. My jumping technique still sucks as heck, I can barely get a 2 inch gain from the run-up. I either get that or the legs overload and I just stiffen up and jump 20 inches.

Went in the park, played great agressive three on three and some one on one and then threw down two footed GREAT dunks with RL plants... I was QUICKLY jumping off the ground (something I never do) and just slamming it down. Definitely the best two footed dunks I have ever done on 2.96m.

If anything that I noticed, I was using the shoulders/shrugging much better than before. So the ground contact time was much lower and jumps much higher.

Will do the first Joel Smith workout right now in 10 minutes.

Lance Morning workout 6 (actually did it at 17:30):

JUMPS:

NONE
------------------------------------------------------------------------------------------------------
Full squat (work up to a daily 1RM): bodyweight x 10, 20x8, 60x5, 80x3, 110x1, 130x2, 130x1, 110x5, 60x8 (emphasis on maximum acceleration), 60x8 (same thing)
Pushups: 10+10
Chinups: 6+6
------------------------------------------------------------------------------------------------------
20 kg front plank : 30s
Side planks: 20s

Bodyweight: 82.0 kg
Rating: Good

Comments: Nice workout, although the bar felt kind of heavy.

Then went in the park and threw down some monstrous tomahawks. Vert was INCREDIBLY HIGH. I think I had one jump where I felt the hips fire at close to maximum strength and power (I usually feel I'm using ~50% of maximum power) and it felt, by the hangtime and where I hit my arm in the rim, about ~38 inches. Just very, very high. I mean, real tomahawks not just one hand dunks.

I think my PRIORITY (and I really have to emphasize that word) is core strength and control at this point. That's by far my weakest link right now. I really need to continue to work on improving core strength and control and I think I'm going to make this the first thing that I do in my morning workouts.

still waiting for your response to how you hit all these pr;s in vert, yet your squat doesnt correlate to athleticism.

Quote from: LanceSTS on April 22, 2013, 06:35:38 pm

  My 9 cents...  do whatever you have the most FUN doing, youll be onto some new phenomena next month and what you do this month will have absolutely no significance whatsover.  Main thing is have a lot of fun and get ready for the next month of program hopping when you notice your big toes arent up to par.

hey now, my big toes are NEVER up to par. not something i only notice between programs.

should probably quit your normal program and go on a high frequency toe raise set up.  If you dont progress, blame it on your choice of using hammer curls over dumbell preachers.

Thanks for the help by the way!


But it turns out the low bar squat doesn't have too much of a correspondence into athleticism, a low bar squat switch that I did, by the way, after your advice.

This is possibly your dumbest fucking post on this site, and I am not saying that as an exaggeration.

 First, that calculator you are arguing with me about, is made off the premise of "INSERT YOUR FULL LOW bAR SQUAT".  IN FACT, THE CREATOR USES THAT EXACT SQUAT STYLE.

 second, you were complaining over and over about your knees, and found a method of squatting that allowed you to do so and progress pain free. You were also clear you were interested primarily in SINGLE LEG VERT.   Your high bar squat must not have done much for you either. 

 Third, to say that moving the bar down 3 inches makes the squat not correspond to athleticism ( I saw your edit you fucking ass munch) is FUCKTARDED.  There are tons of cases of athletes using a low bar position and making great progress ONLINE, not to mention what actually happens in the gym.  If you stand with your feet out wide like a moron and try to drive your ass up in the air, sure, youre no longer even really squatting.  None of these are anything I would ever tell you to do.

Do you seriously think that your progress is purely up to your squat style?  I remember your dumb ass posting several times "I GOT THE HIGHEST I HAVE EVER GOTTEN TODAY OMG"  during this time also.   You went retard mode and changed your plan 10000x again and again, thats where you failed. 

Its funny you would try and use one of the ONLY productive time spans in your log, AS A SHOT AT ME. LMFAO.   "I need quads"  "I need plant speed"  "i need a tampon"  <----- thats what keeps you from getting anywhere.

 holy shit, I wonder what he can kipping press ?

But then if the balance factor is such an issue, wouldn't it be better just to do a regular straight leg deadlift instead?

the pelvis is doing different things when you lift/jump off one leg than two.  I see the  low back come into play much more with the 2 legs rdl since the load is increased so much vs the single leg.

By the way - how does a foot elevated straight leg hip thrust sound? It's very similar to what happens in a one-leg jump and you can overload it to your heart's consent.

 Makes sense why it would work, havent tried it though so I have no idea if it would or not.  Try and see.

Quote from: LanceSTS on April 08, 2013, 04:49:27 pm

Quote from: arnoud on April 08, 2013, 01:40:01 pm

Quote from: LanceSTS on April 08, 2013, 01:04:45 am

Quote from: Raptor on April 07, 2013, 02:21:47 pm

http://bretcontreras.com/hip-thrust-and-glute-science/?utm_source=getresponse&utm_medium=email&utm_campaign=bretcontreras&utm_content=Perhaps+My+Most+Scientific+Glute+%26+Hip+Thrust+Article+to+Date...

Nice, glad you posted it.

 Im kind of on the fence with using hip thrusts for hypertrophy though, the reverse hyper seems to do a much better job in that aspect.  It makes sense as it hits the glutes in the stretch as well as at the end range, where the hip thrust is limited to primarily the top.  To be honest I have never seen a very large increase in glute hypertrophy unless squats were present in the programming, and thats including online. Working shit in the stretch is where its at for hypertrophy imo.

 I will say that for activation purposes the hip thrust is great at getting people to use their glutes on things like cleans and snatches, as well as sprints/jumps.  I like 2 x 10 with a 2 second hold at the top, very light weight pre whatever activity you wish to see more glute driven movement on.

I'm in the midst of trying to increase my one leg vertical to at least something acceptable. Do you think the reverse hyper has a place Lance?

absolutely, especially the single leg version.  I got a reactive version from a speed camp a long time ago where you hold one leg at the top, everything tensed to the maximum, then allow it to free fall half way down, catching and reversing right back up to the top.  That potentiates the shit out of single leg jumps, even for guys who usually collapse off one leg.  It seems to help override inhibitions in some manner, since the effect is so immediate.

fwiw, I think the key to single leg jumping is training the leg as more of a "lever", with a small knee flexion at the top. Things like single leg box squat (with the working leg far out in front requring a "pull" to stand), single leg hang clean (for force absorption overload), single leg reverse hyper and single leg ghr are the keys, with heavy single leg calf work thrown in. 

Things like lunges and step ups dont work as well imo since they train the legs more like a 2 leg version of the jump.  This is the reason I believe so many people have trouble with their single leg jumps, rather than training the leg as a lever, they train it as a folding mechanism like you would for a squat/2 leg vert.

Thanks, I'll give those a shot. One leg glute hams? Sounds tough!

You bet.  And the single leg ghr is on a ghr bench, you can move the pad up far enough from the feet that they are not so tough, though they are still definitely an advanced exercise. If done correctly (starting with the low abs) they are one of the most intensive glute exercises there is.