766
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: November 20, 2015, 03:25:23 pm »
He's 30 in dog years.
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767
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: November 20, 2015, 01:25:26 pm »
Happy birthday by the way. Wait 'til you hit 30, you'll see how old you'll be then!
768
Nature, Wilderness, Hiking, Travel, and Misc Outdoorsy stuff / Re: Random landscape of the day
« on: November 20, 2015, 10:51:29 am »
769
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: November 20, 2015, 10:49:18 am »
I would have never guessed you're 2 years younger. You always seemed older than me.
770
Peer Reviewed Studies Discussion / Re: Leg Power Predicts Cognitive Ageing after Ten Years
« on: November 19, 2015, 04:20:24 pm »
This explains why my squat numbers are the same for the last 7 years!
771
Nature, Wilderness, Hiking, Travel, and Misc Outdoorsy stuff / Re: Random landscape of the day
« on: November 19, 2015, 02:48:26 pm »
772
Progress Journals & Experimental Routines / Re: ADARQ's journal
« on: November 19, 2015, 04:44:37 am »yo, will check out your post tmw raptor.. busy day.
773
Progress Journals & Experimental Routines / Re: A Journey to Running Fast and Jumping High
« on: November 17, 2015, 05:00:06 pm »^^^
Hahaha, exactly! If you see, my previous post is edited. The original mantioned long breaks are ok for maximal attempts but then I deleted it to avoid... implications
Hey, wait a minute!
774
Progress Journals & Experimental Routines / Re: Scooby 2011 Journal
« on: November 17, 2015, 04:53:20 pm »
Hm... but don't you think there's something off here? Think about: I always complain about how I suck so bad at half squats and I prefer full squats instead. Yet here I am using a half squat dip for my jumps.
Meanwhile, I think you're better at half squats (at least relatively vs. me) yet you choose a full dip down. Am I really that much more explosive than you so that you need to dip down more and have more time at your disposal to generate the "same" amount of recruitment? I just can't agree with that. There has to be a better explanation.
One thing that comes to my mind is the amount of available dorsiflexion. For me, I kind of reach the end of my dorsiflexion at the depth in my video, and I kind of start to get onto my toes from that point downwards. So I stop there and jump. That's one possibility.
Maybe that triggers some reflex and determines my CNS to stop at that depth and reverse upwards. Maybe if I'd have better dorsiflexion for a deeper dip I would use a deeper one and get even higher off a SVJ, but I'm limited to this depth right now.
Maybe if you were to have worse dorsiflexion than you currently do you'd use a higher deep than right now.
On the other hand, even if I lack the dorsiflexion I just collapse my chest forward more and push my hips backward more, and get more stretch in the posterior chain. I wonder what would happen if you were to do that - instead of maintaining that vertical back angle and bend down as in a high bar ATG squat and then do your SVJ, what if you weren't to dip that far at the knee and just bend more at the hips, like in my video - see how much my head and chest goes forward and how steep the hip/back angle is for me vs your vertical dip.
I don't know. Something to think about.
Meanwhile, I think you're better at half squats (at least relatively vs. me) yet you choose a full dip down. Am I really that much more explosive than you so that you need to dip down more and have more time at your disposal to generate the "same" amount of recruitment? I just can't agree with that. There has to be a better explanation.
One thing that comes to my mind is the amount of available dorsiflexion. For me, I kind of reach the end of my dorsiflexion at the depth in my video, and I kind of start to get onto my toes from that point downwards. So I stop there and jump. That's one possibility.
Maybe that triggers some reflex and determines my CNS to stop at that depth and reverse upwards. Maybe if I'd have better dorsiflexion for a deeper dip I would use a deeper one and get even higher off a SVJ, but I'm limited to this depth right now.
Maybe if you were to have worse dorsiflexion than you currently do you'd use a higher deep than right now.
On the other hand, even if I lack the dorsiflexion I just collapse my chest forward more and push my hips backward more, and get more stretch in the posterior chain. I wonder what would happen if you were to do that - instead of maintaining that vertical back angle and bend down as in a high bar ATG squat and then do your SVJ, what if you weren't to dip that far at the knee and just bend more at the hips, like in my video - see how much my head and chest goes forward and how steep the hip/back angle is for me vs your vertical dip.
I don't know. Something to think about.
775
Strength, Power, Reactivity, & Speed Discussion / Re: GHR and RDL
« on: November 17, 2015, 02:15:12 pm »
I have no idea. In terms of specificity, yeah, the RDL does indeed seem more specific. I think the thing with the deadlifts (of any kind) is that you can do them wrong - using your back. And if you do, you'll think you're training your hamstrings, hip extension, this and that, when in reality even a slight misposition of the pelvis is significant in terms of recruitment patterns etc.
In the GHR there's less chance for that (unless your form is horrible or something).
When I used to do them, natural GHRs, I didn't had that great of a form either but it was definitely the hamstrings that were recruited, since they were the only ones who could flex the knees (with assistance from the calves).
Also, what you do with the ankles is important too. If you plantar flex your ankles that puts the calves into active insufficiency and they cannot assist the hamstrings in flexing the knee (since the calves are then being shortened both at the knee and the ankle joints) - so if you plantar flex during your GHRs you isolate the hamstrings. If you dorsiflex, you put the calves at a more advantageous position, you negate the active insufficiency, and you're assisting the hamstrings with your calves and make the movement easier.
So, plantar flex the ankles = harder, isolates the hamstrings.
Dorsiflex the ankles = easier, hamstrings are assisted by the calves.
Something to keep in mind.
A few videos of my GHRs (that's the only place where I can do them, BTW, safely):
<a href="http://www.youtube.com/watch?v=t9g5brtWUL0" target="_blank">http://www.youtube.com/watch?v=t9g5brtWUL0</a>
And one GHR with the arms overhead (extremely difficult):
<a href="http://www.youtube.com/watch?v=OHBoX8B_U8g" target="_blank">http://www.youtube.com/watch?v=OHBoX8B_U8g</a>
You can see in the videos I'm bent quite a bit at the hips. That's for two reasons:
1) I'm not strong enough so I shorten the length of my torso by bending at the hips and making the movement easier (since my head/upperbody is closer to the origin point and easier to move around);
2) It's almost impossible to keep completely straight hips since the hamstrings are biarticular and they enter active insufficiency when the hips are extended and the knees are flexed, meaning you can't have both. That's why the leg curls machine has a small bent at the middle - to flex your hips a bit to some angle (say 15-20 degrees) in order to prevent active insufficiency from occuring.
In the GHR there's less chance for that (unless your form is horrible or something).
When I used to do them, natural GHRs, I didn't had that great of a form either but it was definitely the hamstrings that were recruited, since they were the only ones who could flex the knees (with assistance from the calves).
Also, what you do with the ankles is important too. If you plantar flex your ankles that puts the calves into active insufficiency and they cannot assist the hamstrings in flexing the knee (since the calves are then being shortened both at the knee and the ankle joints) - so if you plantar flex during your GHRs you isolate the hamstrings. If you dorsiflex, you put the calves at a more advantageous position, you negate the active insufficiency, and you're assisting the hamstrings with your calves and make the movement easier.
So, plantar flex the ankles = harder, isolates the hamstrings.
Dorsiflex the ankles = easier, hamstrings are assisted by the calves.
Something to keep in mind.
A few videos of my GHRs (that's the only place where I can do them, BTW, safely):
And one GHR with the arms overhead (extremely difficult):
You can see in the videos I'm bent quite a bit at the hips. That's for two reasons:
1) I'm not strong enough so I shorten the length of my torso by bending at the hips and making the movement easier (since my head/upperbody is closer to the origin point and easier to move around);
2) It's almost impossible to keep completely straight hips since the hamstrings are biarticular and they enter active insufficiency when the hips are extended and the knees are flexed, meaning you can't have both. That's why the leg curls machine has a small bent at the middle - to flex your hips a bit to some angle (say 15-20 degrees) in order to prevent active insufficiency from occuring.
776
Progress Journals & Experimental Routines / Re: Scooby 2011 Journal
« on: November 17, 2015, 02:04:50 pm »i dip pretty low as it is, sadly: https://www.youtube.com/watch?v=O1SDTb9EKTs
What if you try something like this (in terms of form):
777
Progress Journals & Experimental Routines / Re: Scooby 2011 Journal
« on: November 17, 2015, 08:02:22 am »
It's funny but I was looking through some of my old stuff in my computer and found a picture called "adarqui baseline plant" where I took a screenshot of adarqui before his plant, with his legs thrown almost parallel to the ground in front of him (mid-air). Weirdly enough, that followed his regular extremely quad dominant position.
That screenshot was from the clip above.
As for the relaxed part - it's only true about the run-up. If you're stiff during the run-up, you're already consuming a tremendous amount of energy and the muscles arrive at the plant point already fatigued/exhausted, being subjected to a very high tension with each step you took to get there in your run-up.
So the "relaxed part" is really an euphemism for movement efficiency.
That screenshot was from the clip above.
As for the relaxed part - it's only true about the run-up. If you're stiff during the run-up, you're already consuming a tremendous amount of energy and the muscles arrive at the plant point already fatigued/exhausted, being subjected to a very high tension with each step you took to get there in your run-up.
So the "relaxed part" is really an euphemism for movement efficiency.
778
Strength, Power, Reactivity, & Speed Discussion / Re: GHR and RDL
« on: November 17, 2015, 07:58:46 am »
It's hard to tell. But considering all the other exercises you normally do (squats and deadlifts) train the hip extension part anyway, maybe it's a good idea to have the GHR incorporated since it's taking care of the knee flexion part of the hamstring function and it has a great effect eccentrically as well - something so important when loading for a jump.
I only did Natural GHRs on the floor though, never on a machine. I never seen a GHR machine in my life, in person.
I only did Natural GHRs on the floor though, never on a machine. I never seen a GHR machine in my life, in person.
779
Progress Journals & Experimental Routines / Re: Age vs Vertical
« on: November 16, 2015, 02:08:22 pm »
Oh, so they're not free barbell calf raises?
780
Pics, Videos, & Links / Re: beast
« on: November 16, 2015, 10:09:40 am »
I like how he gathered like for a one leg jump at 0:58