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Messages - LanceSTS

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781
Strength, Power, Reactivity, & Speed Discussion / Re: NBA Players Training
« on: July 26, 2011, 09:29:20 pm »
 hah, no i saw it , thats why i said, im sure the reason hes doing it is to improve his hip flexor power because thats super important to him.  Its not because in the offseason tons of nba guys get on the stationary bike since they are getting less court time.

782
Strength, Power, Reactivity, & Speed Discussion / Re: NBA Players Training
« on: July 26, 2011, 09:13:46 pm »
 This thread made me lol my head off, thanks guys.  What it boils down to is some people dont want to hear that they just simply arent strong enough, they want to believe in magic and find some super secret extreme iso upside tuba playing tai chi meditation reverse grip fleshlight hold that will make them better.  If you look around long enough there will be SOMEBODY out there agreeing with you, then when they get on the hamster wheel and dont improve, they give up and usually quit training.

squatting isnt even close to EVERYTHING there is to performance training, no one says that, it DESTROYS pedaling a bicycle, holding planks sideways, and jumping with medicine balls between the legs though.  Its a great exercise to work a very large number of the muscles that need to be extremely strong and powerful for jumping and speed.


and lol at using kobe bryant as an example against squatting............








<a href="http://www.youtube.com/watch?v=PdfrOa6spYI" target="_blank">http://www.youtube.com/watch?v=PdfrOa6spYI</a>

11 seconds in, I missed the bike riding clip pulling up with the hip flexors as a primary focus (lmfao)  though Im sure he does lots of those to focus on the most important performance muscles, the hip flexors.

783
LanceSTS's Performance Blog / Re: SOME JUMP/ PLYO/ EXPLOSIVE STRENGTH WORKOUTS
« on: July 24, 2011, 11:49:58 pm »
Quote from: Avishek on July 24, 2011, 11:44:52 pm
I'd just like to say that my 2 footed one step vert has been responding very well to bounding (max bounding, max height or distance) this summer. I believe it is because it's working my hips more than I traditionally have and my vert in the past was not very hip dominant but is becoming more now.

yea, the workout posted is for both double and single leg jumps, bounding will benefit double leg jumps a lot, especially focusing on both max height and distance.  Most are either lacking in hip extension or knee extension or both, so practicing going for distance as well as for height gives you the best of both worlds.

784
Basketball / Re: A WHOLE BUNCH OF DUNKS AND SHIT.
« on: July 24, 2011, 07:00:50 am »
Quote from: Raptor on July 24, 2011, 06:01:58 am
<a href="http://www.youtube.com/watch?v=iWcUG54nlGM" target="_blank">http://www.youtube.com/watch?v=iWcUG54nlGM</a>

sick  :o

785
ADARQ & LanceSTS - Q&A / Re: Sprint deceleration
« on: July 24, 2011, 06:58:40 am »
Quote from: Raptor on July 24, 2011, 05:56:41 am
But do you see an actual use of this? Or just wasted time and effort? I feel it's great to teach you control over eccentric movements and that should be great for one-leg jumping. The more you're accustomed with controling yourself under high tension eccentrics the better you CAN be jumping off one leg.

well if you think its helping you then for sure continue to use it.  I can see how it would help with cutting/stopping/change of direction pretty well and the early part of the plant.  I havent used it enough to give you a solid answer on whether imo its really valuable or not, anytime I recommend something or take a solid stance on it, it will always be something I have used myself and/or with athletes enough to form a solid conclusion on.

   I have seen one of the high jump coaches I used to work with use a drill that we incorporated where a very short approach is followed by a pop up with the aim to jump up and back, which would be just a more aggressive form of what you are suggesting, and it was definitely a useful exercise.

786
ADARQ & LanceSTS - Q&A / Re: Single Leg Jumping Improvement
« on: July 24, 2011, 12:35:04 am »
Quote from: taylorhorton on July 23, 2011, 08:56:40 pm
Lance (or anyone else)

Im really looking to increase my single leg jumping . Off 2 feet my vertical is right around 40 inches but off 1 it is a much different story. Its very inconsistent. 2 week ago I got my first dunk off 1 and havent been able to come close since. At times I can even grab rim with two hands off 1 and other times, not even close.

Lately ive been doing BSS with a dumbbell, goblet style, for 3 sets of 5. Ive been using heavy weights, and 2 weeks ago I hit 20 reps with each leg with an 85 lb db. I weight about 160 so i feel my legs are pretty strong.

Do you have any suggestions on what kinds of lifts/plyo exercises I should be focusing on to improve my single leg jumping. Should I switch to donig the bss with a barbell now that the dumbbells are getting a little to heavy to hold, or should I pick a different exercise. What do you think is holding me back? Im really looking for some guidance as too what my training should be like to improve my single leg jumping while still improving my 2 footed jump at the same time.

If you've written a program for single leg jumping improvement i'd love to see it, or if you even had the time to write one up I would highly appreciate it. Not trying to ask for too much though. Any advice is very much appreciated.

I cant make you a whole training template based on that info alone bud, some easy things you can add to help the single leg jump are single leg bounds, and some good glute/hamstring exercise like the rdl.  You can improve both simultaneously for sure, just make sure youre jumping off one leg a LOT, and keeping a balance between the anterior and posterior chain in your training.

787
ADARQ & LanceSTS - Q&A / Re: Some Questions!!
« on: July 24, 2011, 12:30:14 am »
Quote from: dwang on July 23, 2011, 11:15:13 pm
http://www.youtube.com/watch?v=Rvc8iM81XeY

Also I have a question about nutrition. So far my diet has been very good except sometimes my weight goes up and down. On Wednesday I weighed like 156, Friday I weighed like 157, today I weighed 155. I was kind of hungry last night even after eating cc and almonds (I get about 15g of fat before bed+ the cc) but I just slept it off. Felt tired today and I had less energy. My sleep schedule has also been off...been going to bed like 11pm but cant sleep until 1 am and I end up waking up at 10-11 am. Ive been getting like 290g of protein, 280g of carbs, and 102g of good fats a day consistently...so adds up to about 3200 cals. Ive been spreading it out in about 3-4 big meals of 600-800 cals and added 3 whey shakes in a day. I get 20g whey pre and post workout with 30g carbs post workout. Any tips for my diet and macro layout?

Can my meal after my pwo whey shake and grape juice consist of 70g protein, 70g carbs, and 15g fat? Or should I be avoiding fat completely in my meal after the pwo shake and carbs.

Thanks for your time.


your ghr form is much better this time, good job on that.  Only thing you need to fix now is keep from over arching your back on the way up. Start the movement with the low abs, pull your knees into the bad as if you were going to do a knee raise and keep back locked in.

dont worry about counting calories so much man, get 1.5 or more x bw in protein each day, adjust the fats and carbs according to energy levels and bodyfat loss/gain. 

youre making very good progress squatting the way you are with the timed rests, so as long as youre making progress you may want to stay with that.

788
MUSiC anD SHeeT! / Re: Amy Whinehouse is gone...
« on: July 23, 2011, 09:57:14 pm »
Quote from: JC on July 23, 2011, 08:36:11 pm
Quote from: LanceSTS on July 23, 2011, 07:51:13 pm
  Its sad when someone dies so young regardless, death is so final, you have no way of knowing whether or not that person may have changed, or what they might end up being had they had more time.  People on drugs do things they wouldnt have otherwise done if thinking correctly. 

Yea, but drug addiction is 100% the junkies fault. They know the risk before starting, they disregard that and think they are invincible and then it comes back to bite them in the ass. Nobody forced her to take drugs but herself. You can't get addicted to something if you never start.

Although it hasn't be confirmed if her death had anything to do with drugs, so we wait.

But since it's never to soon for jokes, what was Amy Winehouse's last hit?

I never said that she or anyone using drugs didnt do something wrong, I said that death is final and leaves no chance for them to change their behavior.  Everyone has fucked up before in their life, its easy to sit back and judge people when the fingers arent pointing in your direction.  She didnt rape children or murder people, she made some bad choices and bad things happen when people do that.  Doesnt mean death is a good thing for them.


789
LanceSTS's Performance Blog / Re: SOME JUMP/ PLYO/ EXPLOSIVE STRENGTH WORKOUTS
« on: July 23, 2011, 08:03:01 pm »
Quote from: Ineedtodunk on July 23, 2011, 07:49:06 pm
Quote from: LanceSTS on July 23, 2011, 07:39:33 pm
Quote from: Ineedtodunk on July 23, 2011, 01:46:51 pm
I'm finally starting to realize how great single leg bounding really is lol.  It does a tremendous job training your body for force absorption, eccentric overload, eccentric/reactive strength, RFD, and even pure strength.  I would say for a single leg jumper, single leg bounding is the #1 best plyometric exercise there is.  

yep.

Quote
A single leg jumper can have a complete training routine with just 3 exercises in squat, bound, practice jump/dunk lol.

For most the guys starting out trying to improve their single leg vertical jump that is a very good combination provided you added in a hip dominant glute and ham exercise, and a calf exercise.

Not necessarily true for everyone though.  The best exercise for improving anything is the exercise that best improves what is holding the athlete back though.  For some this could mean a bent leg 1 leg hyper, for others it could be a type of calf raise.  Squats are good if done correctly for strengthening the entire muscular chain, but at higher levels of sport more specialization becomes more important to see continued improvements.

If you're going deep enough on squats so that your hamstrings and glutes are being worked, wouldn't that be good enough to not include a ham/glute exercise?  Or would the quads strength go up faster than the hams/glutes and eventually have an imbalance?

 It will for a while, the bounds themselves will improve hamstring and glute strength as well.  Some people get a ton of glute/hamstring involvement in their squats and some do not.  I had real good results with using a low bar position on an olympic style squat for the single leg jumpers, that style of squat FOR SURE improved the hamstring and glute strength measurably.  It is a much more knee friendly squat as well and actually served as a pre/rehab tool for beat up knees.

Some athletes dont get a lot of glute ham involvement in their squats, and need supplemental exercises to complement their training.   regardless of squat style or form, eventually SOMETHING will become the weak link holding you back, hell even in the squat, the actual squat itself is not holding you back from lifting more weight, its usually a single issue like the glutes, the quads, or the hams.  Once you fix that weak link you go to the next weakest and continue that process. 

790
MUSiC anD SHeeT! / Re: Amy Whinehouse is gone...
« on: July 23, 2011, 07:51:13 pm »
  Its sad when someone dies so young regardless, death is so final, you have no way of knowing whether or not that person may have changed, or what they might end up being had they had more time.  People on drugs do things they wouldnt have otherwise done if thinking correctly. 

791
LanceSTS's Performance Blog / Re: STS TV
« on: July 23, 2011, 07:42:36 pm »
Quote from: dwangster on July 23, 2011, 06:35:12 pm
Awesome vids lance. Thanks for putting these out man. Your gf's stats are really impressive haha. Motivation!!


np man, glad they helped.

792
LanceSTS's Performance Blog / Re: SOME JUMP/ PLYO/ EXPLOSIVE STRENGTH WORKOUTS
« on: July 23, 2011, 07:39:33 pm »
Quote from: Ineedtodunk on July 23, 2011, 01:46:51 pm
I'm finally starting to realize how great single leg bounding really is lol.  It does a tremendous job training your body for force absorption, eccentric overload, eccentric/reactive strength, RFD, and even pure strength.  I would say for a single leg jumper, single leg bounding is the #1 best plyometric exercise there is.  

yep.

Quote
A single leg jumper can have a complete training routine with just 3 exercises in squat, bound, practice jump/dunk lol.

For most the guys starting out trying to improve their single leg vertical jump that is a very good combination provided you added in a hip dominant glute and ham exercise, and a calf exercise.

Not necessarily true for everyone though.  The best exercise for improving anything is the exercise that best improves what is holding the athlete back though.  For some this could mean a bent leg 1 leg hyper, for others it could be a type of calf raise.  Squats are good if done correctly for strengthening the entire muscular chain, but at higher levels of sport more specialization becomes more important to see continued improvements.

793
ADARQ & LanceSTS - Q&A / Re: Sprint deceleration
« on: July 23, 2011, 07:27:11 pm »
Quote from: Raptor on July 23, 2011, 07:08:26 pm
Quick question: what do you guys think about sprint deceleration as an actual exercise. I like it very much but every trainer I know swears against it. Not sure why.

I usually like to ACTIVELY decelerate after I finish my sprints. They will say you need to decelerate relaxed blah blah blah on a period of the same length your sprint had (so for 30m you will stop in 30m or maybe even more) and stuff like that.

Well I don't. I like to really load my quads during the deceleration and use it as an exercise in eccentric control and strength. I think it's just great for that. So I don't see why all the trainers are against it.


  For the most part they are probably just parrots, repeating what their coach told them 100 years ago.  There are SOME athletes who are fast enough to hurt themselves badly if they tried to rapidly decelerate after a maximal sprint over >10-15yds, but what youre proposing sounds fine for very short distance sprints.  In game situations, corner backs, wr, etc. have to stop on a dime and immediately change direction, this is a skill that needs to be trained, but not after a sprint long enough to attain max speed.

794
ADARQ & LanceSTS - Q&A / Re: Hang clean question for Lance
« on: July 23, 2011, 06:17:52 pm »
 Hang power cleans, and hang power snatches are both really jump specific in that you have to move the bar a set distance with a JUMP.  The more weight you are able to jump over that distance and successfully complete the lift, the more powerful you become in that event. 

 There are benefits to catching the weight as well in a quarter squat position, not allowing the body to descend lower and rapidly decelerating an outside force + the body weight coming down.  This is assuming these lifts are done correctly and caught in a solid stance as well, the best stance to receive the bar in is very close to the stance you would perform a svj out of.  If they legs are splayed out wide these benefits in the catch will be negated or lost completely.

 If you were just going to add one of the power versions of the olympic lifts to your training, I would definitely go with the jump snatch.  Its literally a vertical jump with the bar in your hands, but the bar must be jumped a much further distance than it would during a power clean, putting closer to the speed end of the strength - speed continuum.   If you are progressively moving up the weights you are jump snatching, your vertical jump will follow accordingly. 

 The thing about jumping with the ball is, hardly anyone jumping off of two legs doesnt jump lower with it, palming makes it easier, but the best way to be able to dunk with the ball in hand and be able to use it in game situations is simply to improve your vertical jump some more imo.  Kelly wrote a good article about jumping with the ball recently on his site, it covers a lot of other points on this as well. 


  good luck man, pc.

795
Strength, Power, Reactivity, & Speed Discussion / Re: Who would jump higher and why?
« on: July 23, 2011, 12:16:17 am »
Quote from: $ick3nin.v3nd3tta on July 22, 2011, 11:32:34 pm
Quote from: steven-miller on July 22, 2011, 07:45:04 am
How can mass be detrimental when the execution of any athletic act requires the presence of a physical body in the first place?.

Andy Bolton has a twin brother.

Andy Bolton 1 weighs 350lbs.
Andy Bolton 2 weighs 180lbs.
Both can lift the same numbers & all others factors remain constant.

They perform some athletic testing.

Which Andy Bolton can jump the highest, run the fastest & furthest?. And why?.

neither, the tooth fairy wins this one hands down.

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