Adarq.org

Quote from: LanceSTS on August 05, 2011, 12:32:53 am

With jumping and sprinting you dont want a bunch of soft compressive material under your foot but you also dont want a heavy bulky shoe.  Waffles are a good option because they give a little extra protection but with a very thin sole that isnt going to cause you to lose a lot of force transfer between you and the ground. If you play basketball as your sport youre going to have to compete in basketball shoes, so its best to find a good shoe that provides some solid stability without a lot of extra bulk on it and a good connection to the ground.

Are these waffles effective for sprinting on grass, I need to get some new training shoes? I think the main factor with shoes is simply comfort. I don't think they factor into my vert more than an inch. But I def feel that jumping on basketball wooden courts adds an extra 2-3 inches compared to concrete or asphalt.

  Yep, barefoot is good on grass too but the good thing about the waffles is you dont have to worry about slicing your foot open on a rock/piece of glass/ground level sprinkler head, etc.   

  Im not singling you out btw thats the rules for everyone regardless if its a performance/strength training question.  Other members from other sites come over and read the q and a, see an answer that we may or may not have agreed with and take it and run with it, and in the end it falls back on us.

To LanceSTS or other strength training experts.

here are the tips i have been given.

I would like help in setting up my hypertrophy routine.

The hard part for me is the experimenting part as i don't have a clear picture of what suits me best and understanding loading and deloading times.

I'm going to try first with 2 weeks loaded followed by low sets and high reps 1 week deloaded.

Thanks to Sim Johal who helped me get this far.

Here is what i have so far.

Start at 70% RM

500 calorie shake with each meal

That's a shake before during and after every workout. Start off with just one shake after the workout, then once your appetite increases, add in the other 2. Follow the guidelines I set, about 0.8grams whey powder per kilo of bodywieght in each shake, along with dextrose, 0.4 grams of dextrose per kilo of bodywieght.

Turkish get ups - 3x10 increase by 2 reps every week.

shake AFTER THE WORKOUT. Withing an hour after make sure you've drank it all

1. atg squats on mondays, deadlifts on wednesdays and overhead squats on friday

or

2. atg squats and over head squats on monday, overhead squats and deadlifts on wednesday and back atg squats and overhead squats on friday.

Aim
Lead up to squatting 2x my bodyweight
Develop More Raw Materials (Muscle Fibers)
Add 'Slabs' of Muscle

Duration: not decided how long it should be i want it to be enough to gain muscle but not too long that i get too bulky as i am also training for track.

Monday
ATG Squats
Over head squats

Wednesdays
Overhead Squats
Deadlifts on a Low Platform

Friday
ATG squats
Overhead squats

Starting Load will be 70% of my Max Rep.

I would be greatful if you could help me in creating hypertrophy program.

Thanks

Hey bud, the way lbss layed that out is much better and similar to what I recommend, but dont get fixated on percentages, base your sets off the target rep range, that way you take advantage of the bodies supercompensation phases and not some random percentage that may or may not be optimal for you that day.  As long as youre steadily improving in the big lifts that count its going to work either way, its just much faster when base your work sets on what youre capable of THAT day, and not random predetermined numbers.  On days you are weaker, your body is holding you back for a reason, then on days when you are stronger, you need to take advantage of that and push the envelope.

Adarqui or Lance pleaz answer this cause I got the same question.

Yea, I agree with what adarq said, its fine but I wouldnt do any of the really intense plyos barefoot (ie high intensity drops or depth jumps).  If you train in a minimalistic shoe like the waffles you get still get the benefit of working the smaller muscles in the feet and a better connection to the big toe and the ground, but without having to worry so much about rocks, glass, etc., sprinting/jumping in grass or on surfaces where mishaps like that can happen.   Progress slowly into it though, dont want to jump head first into too much barefoot work and end up with turf toe/etc, the feet have to get used to it just like any other muscle group/tendons/ligaments.

 Its all good D-rosejr we misunderstood your stance on it and overreacted too.  I like Vick too, I hated seeing them make that big of a deal of what happened but it wasnt a black/white thing, it was a "teach pro athletes a lesson" thing, which is unfortunate.  If Vick was a construction worker no one would have even cared about it. 

what ticks me off about this is that the same white bitch ass mothafuckers had great grandparents that treated their black slaves like this. Apparently this is a bigger concern than all the child abuse, rape, sexual harassment, daily abuse, and strife HUMANS in america.

 First off, watch your ignorant little mouth with the racial shit.  Because someone had ancestors 100 years ago that did something awful doesnt mean they agree or condone that behavior.  Those same people youre referring to pay taxes that pay for welfare so others can live without jobs.  The reason its a big deal is because of who Vick is and animal rights orgs going nuts about it, has nothing to do with race.

Lets see, Vick - fought and killed animals, not people. Donte Stallworth - chose to drink and drive and ultimately took the life of another human being and served, get this, 24 days in jail while vick served 18. This is a huge ass thing in the south. I dont condone but what is so different about this compared to watching mma/boxing/etc. Nigguhs in the hood die fighting, etc as entertainment. Many are forced to fight by gangs,etc.

You cant be this fucking ignorant.  Mma and boxing are sports, where the athletes make the choice to fight THEMSELVES.  "nigguhs in the hood" ------ lmfao  "forced to fight by gangs"- being a worthless piece of trash gang memeber is a CHOICE, and a fucking dumb one, they arent FORCED into gangs.  Gangs victimize all races and types of people, but gang members killing each other is their own CHOICE.

I recall a few years back an NFL player drove through a sidewalk of people killing someone and got off scott free compared to Vicks eightenmonths.

ITs rather hypocritical of many of these peta organizations actually if they actually put them to sleep anyway. smh

peta is a bunch of over zealous retards similar to the retards you mentioned earlier, ready to "ride or die for their gang/cause".

Lets not forget that this oh so wonderful country was built on the mass murder of so many native americans, the abuse of many africans. Lets the aftermath of that.... there is many 1% of the native americans here today and they are on small ass reservations.

 If you dont like this country, that people of all races have fought and died for many years to give us the rights and freedom we have today, GET THE FUCK OUT OF IT.  You have every right to do so, dont be a little whiny baby bitch that spews bullshit about things you know absolutely nothing about and has nothing to do with YOU.


 

Those africans are now minorities and have fought for hundreds of years to get equal rights with whites, and no matter what people say OBAMA isn't black. He wasn't raised in that culture. He was not raised by a black family. He is pretty much a white man whose white mother got jungle fever.

cool story bro.

i am not condoning this kind of treatment at all, but HONESTLY the whole peta shit is annoying. i saw this on gilbert arenas;s twitter."Sum lady just told me she was a VEGAN.. whaaaa I was confused becuz she had on a gucci belt and matchn purse"u don't eat cow but u wear IT"

peta organizations and overzealous activists are retards too, just like ignorant little dumb fucks who spew a bunch a bunch of racist shit on forums.

Quote from: LBSS on August 01, 2011, 03:36:26 pm

Quote from: LanceSTS on August 01, 2011, 02:55:13 pm

Quote from: D-Rose Jr on August 01, 2011, 01:50:19 pm

Quote from: LanceSTS on August 01, 2011, 01:11:06 pm

Quote from: LBSS on August 01, 2011, 10:04:21 am

lots of people on here are better qualified than i am to offer advice, so all i'll say is, why are you taking all your layups with the same leg/arm combination? shouldn't the ones from the left be off the right leg and with the left hand? even i can make layups off both feet and with both hands and i suck at basketball.

^^ learn to use your left hand/ right leg on the left side, right hand/left leg on the left side.  Also, being that youre a two leg jumper, practice jumping off both as well.

the right/left layup he did on the left/right side seems to work for me so i can skoop under guys arms and get a foul. sorry off topic

Its fine to do reverses and all sorts of variations to the basics.  If you cant ACTUALLY DO THE BASICS though, its a good idea to learn them.  Jumping off the right leg and using the left hand and jumping off the left leg and using the right hand are basic skills, that keep the defense further away from the ball.  There is a reason that every basketball coach in the world teaches these skills to players at a very young age. 

this.

that

those.

This is an article that talks about if stationary ball handling drills are waste of time.
http://www.breakthroughbasketball.com/blog/index.php/does-stationary-ball-handling-waste-valuable-practice-time/

nice article, sums it up well.