Show Posts

This section allows you to view all posts made by this member. Note that you can only see posts made in areas you currently have access to.


Messages - LanceSTS

Pages: 1 ... 53 54 [55] 56 57 ... 99
811
Strength, Power, Reactivity, & Speed Discussion / Re: Glute activation during squats
« on: July 20, 2011, 09:15:22 am »
Quote from: Raptor on July 20, 2011, 06:17:15 am
Quote from: LanceSTS on July 20, 2011, 03:35:08 am
Quote from: mj on July 20, 2011, 02:46:05 am
Quote from: LanceSTS on July 18, 2011, 03:13:51 pm
Quote from: Ineedtodunk on July 18, 2011, 03:08:41 pm
Wait a minute, the thing about this is, not only are my glutes not getting sore, but I don't feel it in my glutes at all during my squats or trap bar dead lifts or conventional dead lifts lol.  And I am doing the DL's in a lower body dominant way, using my hips, etc..

Also adarq, I try to do my squats sitting back as much as I can. 

Does this mean my glutes are not being worked out?  I definitely feel it in my quads and hams on each rep, but don't feel shit on my glutes.

  If youre sitting back and not getting the glutes engaged, youre probably over arching the low back, putting more stress on the hams and less on the glutes.  Video of your squat would be the easiest way to tell.

If someone has an exaggerated lordodic curve could this be a recurring problem, engaging the glutes I mean? I've always had trouble activating the glutes on all the big lifts like old mate above and have a bit of an exaggerated curve happening. I remember after squatting for about 6 months I got accidentally hit a groove on one rep where my glutes really fired. Surprised the hell out of me!

Tried all the stretching etc but can't seem to get rid of it. I only get really good glute input when my torso is bolt upright, which it can't be in squats cause I have looong femurs. Pretty frustrating. I end up turning to hip thrusts etc to feel the glutes work but this is a band aid fix.

Sorry 4 the hijack.

yea that groove you hit was just likely closer to "neutral", and put the pelvis in a more optimal position for the glutes to fire. 

One thing ive found that helps people in your situation is to actually contract the abdominals isometrically, but not allow the trunk to flex.  It sounds strange but if you try it you can understand the position better.  The contraction will keep an already exaggerated curve from being as big of a factor, and help you attain a slightly less "bowed" position in your lifts.  This is one of the reasons its easier for most people to feel the glutes working during exercises like zercher squats vs traditional. 

one thing that really helps is to use pauses at different spots in the lifts, for example pause briefly and hold at the bottom of the squat until you "feel" the glutes firing hard.  Practice keeping the abdominals "tensed" without allowing the spine to flex and see if that doesnt solve your issue.

Wonder what happens if he does 1&1/2 squats.

Strangely enough, for me, I had a great glute soreness the first time I did half squats. Interesting.

well assuming you break at the hips first during a squat, what is the first half of a squat doing? youre sitting the hips back so youre really putting the glutes into a position to fire assuming you dont just push the knees forward.

 If you are talking about your "narrow stance" half squats, what COULD have happened was, the soreness was the glute med area over stretching, which will lead to injury alot of times when people with wider hips attempt to squat too narrow.  Draw a wider set of hips, then draw the femurs pointing inward to the ground, once you start squatting down, the stretch on the outer portion of the hips gets higher and higher in a very disadvantageous position to the body.

 Im not saying that is what happened, Im just saying that its not un common to see those type of injuries happen from guys trying to squat with a stance too close, especially if they have wider hips. 

812
ADARQ & LanceSTS - Q&A / Re: Better supplementary exercise?
« on: July 20, 2011, 09:02:11 am »
Quote from: Ineedtodunk on July 20, 2011, 08:47:17 am
Hi Lance, so I'm a single leg jumper, and right now I'm am ~30" SVJ and ~38" RVJ.  I am parallel squatting 220lbs for 5 reps at 153lb BW.  Strength is obviously my biggest weakness right now, and I have been primarily focusing on getting my squat to 2xBW lately. 

But when I think more about it.  Since a SLRVJ is more p-chain dominant, wouldn't a conventional dead lift be the best primary strength builder for a single leg jumper like me?  Right now I dead lift around 235lbs for 5 reps, (I have been squatting much more consistently and I have short arms, making dead lifts a lil harder).  I would say I am good enough at using my lower body for dead lifts considering that my hamstrings are the main muscles getting murdered, and I lift the weight by snapping my hips forward.  However, what's weird lately is my glutes don't burn at all during dead lifts (just like my squats as you have read from my other post), and for some reason, although my back is pretty straight, my UPPER back tends to get a weird uncomfortable feeling after heavy dead lifts?

Well lately, I have been keeping squats as my primary strength builder, with the trap bar dead lift as supplementary exercise.  I am abroad right now, and my gym is tiny, and I would like to stick with what I am doing, which is 2 big lower body lifts.  If you were currently in my situation, which 2 of the following 3 would you do, and which would you concentrate on as your primary lift?  Squat / Dead Lift/ Trap Bar Dead Lift.

Thanks.


 Hey Ineedtodunk, in theory the deadlift would seem to be a better a choice for single leg jumpers than the squat but in reality it just doesnt work that way for many people.  IF your good at recruiting the glutes and hamstrings, then it can be a very good accessory, however what works best imo is to free squat on one day with ghr's done after, then box or pin squat from 1-2 " above parallel on the other day, with rdl's done after.  The hex bar deadlift is very similar to a squat the way that most people do them, however they can be done with high hips similar to a rdl or traditional deadlift as well.  For single leg jumping, you do need to pay special attention to the glutes and hams, but you also need to do single leg exercises as well.  If you know how to do single leg box squats they are a great option, lunges, bss, and step ups done correctly as well.

 So my advice is to push up your squat and box squat/pin squat, rdl and ghr, and single leg dominant exercise on both days.  If you do that followed by training the lower leg adequately, you have a solid set up for a single leg jumper in the weight room.  Make sure you are doing plenty of bounding, that alone can make a huge difference in progress.  You have to train that movement pattern over and over with progressive resistance/intensity to not only produce force, but to absorb more force as well.   


813
Strength, Power, Reactivity, & Speed Discussion / Re: Glute activation during squats
« on: July 20, 2011, 03:35:08 am »
Quote from: mj on July 20, 2011, 02:46:05 am
Quote from: LanceSTS on July 18, 2011, 03:13:51 pm
Quote from: Ineedtodunk on July 18, 2011, 03:08:41 pm
Wait a minute, the thing about this is, not only are my glutes not getting sore, but I don't feel it in my glutes at all during my squats or trap bar dead lifts or conventional dead lifts lol.  And I am doing the DL's in a lower body dominant way, using my hips, etc..

Also adarq, I try to do my squats sitting back as much as I can. 

Does this mean my glutes are not being worked out?  I definitely feel it in my quads and hams on each rep, but don't feel shit on my glutes.

  If youre sitting back and not getting the glutes engaged, youre probably over arching the low back, putting more stress on the hams and less on the glutes.  Video of your squat would be the easiest way to tell.

If someone has an exaggerated lordodic curve could this be a recurring problem, engaging the glutes I mean? I've always had trouble activating the glutes on all the big lifts like old mate above and have a bit of an exaggerated curve happening. I remember after squatting for about 6 months I got accidentally hit a groove on one rep where my glutes really fired. Surprised the hell out of me!

Tried all the stretching etc but can't seem to get rid of it. I only get really good glute input when my torso is bolt upright, which it can't be in squats cause I have looong femurs. Pretty frustrating. I end up turning to hip thrusts etc to feel the glutes work but this is a band aid fix.

Sorry 4 the hijack.

yea that groove you hit was just likely closer to "neutral", and put the pelvis in a more optimal position for the glutes to fire. 

One thing ive found that helps people in your situation is to actually contract the abdominals isometrically, but not allow the trunk to flex.  It sounds strange but if you try it you can understand the position better.  The contraction will keep an already exaggerated curve from being as big of a factor, and help you attain a slightly less "bowed" position in your lifts.  This is one of the reasons its easier for most people to feel the glutes working during exercises like zercher squats vs traditional. 

one thing that really helps is to use pauses at different spots in the lifts, for example pause briefly and hold at the bottom of the squat until you "feel" the glutes firing hard.  Practice keeping the abdominals "tensed" without allowing the spine to flex and see if that doesnt solve your issue.

814
ADARQ & LanceSTS - Q&A / Re: Some Questions!!
« on: July 20, 2011, 02:00:09 am »
You can rest pause the bss or do straight sets, doesnt matter.  Rest pause works well because you can go leg to leg through all the sets.

 If you think you INJURED your hamstrings, then no, but if its just some deep soreness, foam roll and stretch really well tonight, then make sure to warm up good and feel it out tomorrow, you should be able to tell during your warm up sets if its going to be safe to go heavier or not.

815
ADARQ & LanceSTS - Q&A / Re: Some Questions!!
« on: July 20, 2011, 01:39:59 am »
  Thats why i said

"  on the squats, dont rest pause them,, do 3 x 5-10 with as much rest as you need in between sets.  Total how many reps you get with what weight you use, and beat that number the next time you squat.  If you get more than 25 total reps, up the weight next session. "


 So if youre using 200lbs for your squats, youre target rep range is anywhere from 5-10, and lets say you get 8 on the first set, 7 on the second set, and 7 on the third set, thats 22 total reps with 200 lbs.  So the next squat workout, your goal is to either a.) do 23 or more reps in 3 sets with 200lbs OR do 3 x 5-10 with 210lbs.  If you can always get 25, you put more weight on the bar so that you cant get 25, in good form/ not grinding.

  And yes, rep speed is important, the key being not to "stick".  You should be able to stand up without grinding your reps and try to be as explosive as possible every rep you do, should be challenging though and you should constantly be beating your previous pr's if you follow this correctly.

816
ADARQ & LanceSTS - Q&A / Re: Some Questions!!
« on: July 20, 2011, 01:22:41 am »
Quote from: dwangster on July 20, 2011, 12:54:51 am
Cool Lance. My bad, I thought the assisted work was part of the workout.
It will be even shorter if i make it just main lifts, and bicep curls+shoulder work. Overhead shrugs are still good? (They felt a little awkward when I did them today)

And clarification. Am I doing everything with rest pause sets then? Even the squat workouts and bss workout tomorrow at 3x5?

overhead shrugs are fine, just dont do more than a couple of sets.  on the squats, dont rest pause them, do 3 x 5-10 with as much rest as you need in between sets.  Total how many reps you get with what weight you use, and beat that number the next time you squat.  If you get more than 25 total reps, up the weight next session.

Quote
I am only going to do 3x5 on squats and 1x5 on bss tomorrow with ghr at 3x6-10 if my hams are better (Should I do rest pause with all these). What I am understanding is that since I am lifting less, I will just jump/sprint more right before I lift and have more time to do that. I haven't been able to jump as much cause my legs have been so fatigued.

Is this how I should be doing my squats? Please comment on my form.

http://www.youtube.com/watch?v=jtyAT8E5iXI&feature=channel_video_title

Peace.

I would do 2 x 8-12 reps with bss.  Ghr works well with rest pause, just do 3 rest paused sets, as many reps in good form as you can, total it.  If you get over 12 reps your first set, hold a plate at your chest.

Those squats looks great.

817
ADARQ & LanceSTS - Q&A / Re: Some Questions!!
« on: July 20, 2011, 12:38:48 am »
Quote from: dwangster on July 19, 2011, 09:46:47 pm
Cool thanks Lancests. I did today's tuesday workout and it was finished in only 30 minutes.

I did rest pause sets (15 deep breaths about a minute rest)
 
Bench 135 lbs: 7,7,6
Recline Pullups: 12,11 (single leg on ground)
Standing bicep curls :55 lbs (5,5)
One arm dumbbell rows: 3x10 w/ 45 lbs (No rest pause sets)
Dips: 2 rest pause sets (these hurt my pecs and shoulders bad-and i was only going to parallel and not leaning forward)
Shoulder work: band pull aparts to chest and overhead shrug at 50 lbs

Questions:
1) Adarq said I should add in those one arm dumbbell rows to make it a 1:2 push pull ratio. Should I? I did basically no rest betw sets.

 First of all, do at least 3 RP sets of the MAIN LIFTS, you have 2 sets of recline rows and the reps being 12 and 11 are too high, you need to load them.  that wouldve been a better workout with bench as is, a loaded recline row, something like 8, 6, 5, doing the band pull aparts, and then a set or two of bicep curls are fine. If you did bench already rest paused, dont do dips, same movement pattern and youre just cutting into recovery time. 

Youve got some extra junk volume on there that you dont need imo but if you feel better doing more work in the same movement pattern have at it, just make sure you can still progress the lifts that matter (your push/pull main lifts of the day) the next time you do them.  Rest pause is a game of beating the numbers, thats the magic in it, it makes it very easy to improve either the total reps done, or the weight lifted because youre not doing a bunch of other busy work/ assistance/not needed to improve work.

 You can load the recline rows with plates on your chest very easily, elevate your feet, etc., they are easy to progress if you look around youtube there are tons of videos showing different ways to do this.

  If youre worried about your shoulder the lats are internal rotators too, so do something like a face pull or dumbell external rotation for a couple of sets, but dont add a bunch of junk volume, focus on progressing your main lifts.  If you add weight to the main push/pull exercise everytime you do the workout, youre already going to improve, get stronger, and grow, doing a bunch of other exercises is just going to cut into your recovery and make it harder to progress the lifts that do you the most good the next time you train.

Quote
2) Im thinking of removing the dips cause I dont want to injure my shoulders. They have caused pain before too when I did them with a coach...they just seem to hurt even when I do them correctly.

 I didnt put dips on the list earlier, you have a horizontal push in bench press, so if you want more tricep work just do some tricep extensions or something that doesnt tax the shoulder joint.  You dont need to do either, drop the dips, focusing on the bench and the recline row would likely do you more good in the long run.


Quote
3) Could I do sitting rows instead of recline pullups? Reason im thinking of switching is sitting rows are horizontal pulls and I can judge how much weight to use better

see above.

Quote
4) Is a 30 minute workout too short? lol it went so quickly and I had a crazy good pump in my upper body.

nope, 30 minutes of focused work is great for you right now, its not about how long you stay in the gym, its about the quality and intensity of the things you do while youre in there.

Quote
Thanks again.



np man, pc.

818
Article & Video Discussion / Re: BoingTerd : Program Coming Soon! Only @ ADARQ.org, FREE :: BoingTerd > BoingVert
« on: July 19, 2011, 08:26:02 pm »
Quote from: adarqui on July 19, 2011, 01:39:33 pm
Quote from: vag on July 19, 2011, 01:30:45 pm
Quote from: Raptor on July 19, 2011, 01:10:59 pm
Quote from: $ick3nin.v3nd3tta on July 19, 2011, 11:33:42 am
Seriously though... If this MB exercise is part of BoingVERT?, it could be really decent?. They could have some really good, new idea's.

They should try that with a kettlebell.

MR tucks + retarted variation = "unique special drill" , awesome!  :wowthatwasnutswtf:


lmao exactly..

if you want to do that exercise properly, get rid of the dumb ball and do reactive 'jump splits', for example, ced norman performing them at 30 seconds:

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



Just wait till you see the ADVANCED version of that med ball drill,   you... JUMP UP AND DOWN AND...PUT THE BALL.........................................................................................AROUND YOUR BACK!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!


GAINS WILL NEVER BE THE SAME!!!




819
ADARQ & LanceSTS - Q&A / Re: Some Questions!!
« on: July 19, 2011, 08:02:40 pm »
Quote from: dwangster on July 19, 2011, 06:45:54 pm
Hey Lancests. Thanks the other day for giving me some tips and letting me know i need to work on my hams. I was reading this article that you wrote.

http://www.adarq.org/forum/lancests-performance-blog/effective-and-time-effecient-upper-body-*(and-lower)-training-for-athletes/

Im thinking that this is what I am going to start doing. It seems a lot more time efficient and effective.

I strained my right ham slightly yesterday, so i wont be doing squats or leg work until it goes away fully.

My workout plan will be as follows:

Sun: Off

Mon: Core

Tues: Bench: 3 rest pause sets
recline pull-ups:3 rest pause sets
parallel dips, etc (same workout you wrote above)

Wednesday: Squats: 3 rest pause sets
-Glute ham raises: 3x6-10 (Should i do rep pause sets with these too?)
-single leg calf raises 3x15

Thurs: Off

Fri: Same workout you wrote in the article above but for Thursday (Standing press, Pull-ups, close-grip bench press, seated dumbbell curl)

Sat: Squats-3 rest pause sets
glute ham raise-3 sets of 6-10 (Should i do rep pause sets with these too?)
single leg calf raises 3x15

Im wondering about the following:
1) How do Wednesday's and Saturday's workouts look? Should I have some single leg work in there also? Any advice would be appreciated

2) For the past couple months I have been squatting 3x per week. Should I cut it down to 2 now that I am adding ham work in? 3x a week has been pretty tough on my legs with all the single leg work I was doing.

 I would do upper body twice a week, the exercises you have are fine, one vertical push like a push press, one vertical pull like a pull up on one day, then one horizontal push like a bench press, one horizontal pull like a recline row on the other. 

On lower body days I would stick to something like squats, ghr, lunge, calf raise, done 2 x a week.  On the squat do 3x5 on one day, 3 x 8-10 on the other with a lighter weight.  You can change the hamstring exercise to something like rdls on the 2nd day, and single leg exercise to bss if you wish.

This will allow you more time to jump and play basketball, you need to be jumping at least 3 x week if improving jumping is your goal. 

Quote
3) Should I do that method you indicated in the post below about singles? You say to only do one exercise per session (like only squats in one session). Does that mean no ghr's or assisted work? I'm not sure if i should do this but I would appreciate your input greatly.

absolutely not, that is not something you will need until much later on in your training.  Right now you need to take advantage of being able to progress workout to workout in literally every lift.  Milk those gains until they run out, it will never be that easy again.


Quote
Sorry for all the questions, I am trying to make my workouts the most effective possible. Thanks for your time Lancests.

Sincerely,
Dwang

no problem man, just keep it simple, train upper 2x a week and lower 2 x a week, jump 3 x a week and recover.  try to add a little weight each week and you will do well. Good luck!

820
Strength, Power, Reactivity, & Speed Discussion / Re: Max Out on Squats Every Day: John Broz Method?.
« on: July 19, 2011, 03:20:08 pm »
  I think the hard part to get around is the "one rep max" thing, it sounds much more intensive than it really is.  Its not a competition maximum, and to be done at a good speed as should all of the compound lifts, but thinking in terms of "progressively heavier singles" would really be more accurate. 

 I have done all kinds of different things in training and programs like smolov that have no degree of autoregulation at all are much more draining and fatiguing than working up to a daily max and backing off for a few rep sets.  There are construction workers, loggers, etc. whose daily requirements would make this program seem like a cake walk, its just a matter of time and adaptation. 

  imo its just a matter of trimming off all the fat and getting to the meat of what you really want to accomplish.  When you cut out tons of assistance exercises, tons of sub maximal work, and other things that dont contribute as directly to your goal, you have a lot more room for recovery from something like this. I have run 5x5 templates that were harder to recover from than training this way, and not nearly as effective at increasing 1rm.  much more stress to the tissue with the 5x5 and much better hypertrophy gains. 


 One more thing, when training this way, its not like you come in each day and pr, that may happen very early on but what Ive seen is you hit a pr of say 450, then the next day you work up to ~450 again, the next day, 450 again etc.   Finally in a week or so, you hit 460.  You have been squatting at very near this poundage almost like a habitual event, its not a "dangerous" or rare event, that you have to get nervous or amped up about.  I really think that is somewhat safer to train this way if training in a lower rep range and 1rm are important to you, people who get hurt maxing out are people who dont do it much and arent prepared for it.  This was always one of Louie Simmons big pet peeves with other pl training methods, even though they would rotate the exercise, he strongly believed that you needed to do heavy singles to be able to lift heavy singles safely.


 Best thing to do is,( a. if you have been training long enough to even consider this and cant still make linear day to day progress on a 3x a week full body schedule), try it for a while, just start out eeeeeeeaasy.  I have some of my athletes go up to a single, then do back offs with trips, but they train 3-4 a week, so I add a rep set at the end.  IMO that is even more effective for a majority of team sport athletes, as hypertrophy is important for them as well.

821
Strength, Power, Reactivity, & Speed Discussion / Re: Max Out on Squats Every Day: John Broz Method?.
« on: July 18, 2011, 04:45:12 pm »

  Excellent training method, auto regulation and high frequency combined rather than pre determined percentages that dont work.  It takes a while to adapt, especially for lifters who havent been training for a good while and even then it can be modified to suit individual needs.  Dont copy the exact program, take some of the principles and use them according to individual capabilities.

  Alternating days of maxing on front squat and back squat so that each is done 3x a week, and taking one complete day off has worked very well for me in the past, the only issue is it doesnt leave a lot of time for other accessory work like upper body.  But if increasing your squat in a hurry is a big priority, it can serve you well.

  Simply ramping up to a max and backing off for a few sets of 2-5 reps is an excellent way to train the big lifts regardless, even if its done 3x a week, youre doing what you are capable of that day which is areg in itself.  Beginners will have a hard time with it and would be better served with something more pre determined, mostly because they dont know their abilities well enough yet to make the volume/ weight decisions on their own in a  day to day plan.

822
Strength, Power, Reactivity, & Speed Discussion / Re: Glute activation during squats
« on: July 18, 2011, 03:13:51 pm »
Quote from: Ineedtodunk on July 18, 2011, 03:08:41 pm
Wait a minute, the thing about this is, not only are my glutes not getting sore, but I don't feel it in my glutes at all during my squats or trap bar dead lifts or conventional dead lifts lol.  And I am doing the DL's in a lower body dominant way, using my hips, etc..

Also adarq, I try to do my squats sitting back as much as I can. 

Does this mean my glutes are not being worked out?  I definitely feel it in my quads and hams on each rep, but don't feel shit on my glutes.

  If youre sitting back and not getting the glutes engaged, youre probably over arching the low back, putting more stress on the hams and less on the glutes.  Video of your squat would be the easiest way to tell.

823
ADARQ & LanceSTS - Q&A / Re: Help With Program / Double-Checking Form
« on: July 15, 2011, 12:22:13 am »
Quote from: Proudiddy on July 15, 2011, 12:05:30 am
Quote from: LanceSTS on July 14, 2011, 11:27:20 pm


 I only watched a set or two of each lift man, but everything looks better already.  The squats look much better and more stable, youre not shifting around in the bottom anymore.  The rdl still needs a little work as far as locking in the back, watch this video and listen to the cues at the first part

http://startingstrength.com/index.php/site/platform_the_rdl


Much better extension on the jump squats, you may want to use a little more knee bend but youre defintely getting more out of your calves and achilles tendons now.  Depth jumps still need more dorsi flexion, really lift the toes as you step off the box.  Youre stutter stepping on the jumps, practice some shorter run ups first and get good at them, then when you progress into a full approach you will be much more fluid and not break the momentum.  always accelerate into the rim, never decelerate.

 definitely an improvement in form though man in most everything there, keep up the good work.

Thanks so much for checking everything out and the great feedback man!

I will start working on implementing all the new suggestions as well.

Just want to make sure I'm understanding right -

*So on the depth jumps, I should dorsiflex as I step of the box on the way down to the plant?  So am I wanting to land on my mid-foot to heel then explode off my toes on the way back up?

Just pull your feet up as youre stepping off the box like this  -  <a href="http://www.youtube.com/watch?v=_FZM29fV1oc" target="_blank">http://www.youtube.com/watch?v=_FZM29fV1oc</a>

You want to land on the front half of the primarily, a small amount of heel contact is ok but it should not be much pressure on the heel.

Quote
*In practicing max jumps on non-workout days, what do you think would be a good schedule?  I know you said before that reps wise I should just go until my performance drops off...  But as far as days, what should I do?  My VJB days are probably going to remain on Weds and Saturdays (I would do Friday but I feel I need the 2 days in between to really go at it hard on the 2nd day).  So when would be good times to do it within that frame?

I would do them a day before or two days before you strength training.  If youre doing depth jumps on a strength training day do two days before.

Quote
*Just wanted to make sure on my Rim/high object jumps, do you know if I'm supposed to do it in a rapid-fire manner with as toe contact to ground immediately followed by going back up?  Or am I supposed to jump, lower myself, gather, swing arms and go back up?

depends on what you want to work on, the rebounding style jumps will work on reactivity more and the re sets will work more on rate of force development from a standstill.  Both are good, and doing some of each is always a good idea.

Quote
*And I know with any athletic goals it takes hard work, time, and dedication, but from what you've seen so far and me just starting from pretty much the bottom of my athletic prowess ever, do you think it's possible I'll be able to dunk eventually?

of course its possible, you need to get a lot stronger, and improve your jumping technique and reactive ability along the way.  If you continue to progress the exercises youre doing, you can definitely get high enough to dunk a basketball, but youre going to have improve the numbers steadily and efficiently.


Quote
Thanks again man for everything, and I definitely felt the difference in my squats and saw the advantage in the tips you gave me on my form.  Although I may have to keep using the "pussy pad" (as we called it in high school) because that bar jacked my neck up Wednesday, it's still sore now, lol.


You bet man, good work btw, I see youve been really consistent so far, keep that up! You can wrap a towel around the bar if its really painful to get used to less cushion but still have some, but if you stick with the bar you will get used to it soon and never want to use a pad again i promise you.  You literally cant find a legit, heavy squat being done with a big pad on the bar, its not just the toughness part, it raises the center of mass and turns it into a more difficult exercise.  





824
ADARQ & LanceSTS - Q&A / Re: Help With Program / Double-Checking Form
« on: July 14, 2011, 11:27:20 pm »


 I only watched a set or two of each lift man, but everything looks better already.  The squats look much better and more stable, youre not shifting around in the bottom anymore.  The rdl still needs a little work as far as locking in the back, watch this video and listen to the cues at the first part

http://startingstrength.com/index.php/site/platform_the_rdl


Much better extension on the jump squats, you may want to use a little more knee bend but youre defintely getting more out of your calves and achilles tendons now.  Depth jumps still need more dorsi flexion, really lift the toes as you step off the box.  Youre stutter stepping on the jumps, practice some shorter run ups first and get good at them, then when you progress into a full approach you will be much more fluid and not break the momentum.  always accelerate into the rim, never decelerate.

 definitely an improvement in form though man in most everything there, keep up the good work.

825
Progress Journals & Experimental Routines / Re: cowed77's time to get up!
« on: July 13, 2011, 09:06:19 am »
Quote from: cowed77 on July 13, 2011, 04:12:57 am
its making the outside tendons behind the knees very tight...
not sure why.

i'll stick to it till it gets unbearable then, since u did prescribe lunges.

i'd get some vids up of the lunges, and the BSS. how would u say a stepup is done anw?
mayb i'll get some vids of all 3 haha.

 See, the thing with lunges is that if you cant do them correctly, there is an issue somewhere, (often overly tight psoas) that needs to be addressed, and going away from the exercise wont fix it, it will just magnify your issue.  Get a video of your form, could definitely be that as well.

 A step up done correctly will involve the trail leg contributing very little if anything at all to the lift.  This is not what most step ups look like, and takes some time to learn, the step up will also not help the psoas issue like a lunge will, it just goes around the problem. 

Pages: 1 ... 53 54 [55] 56 57 ... 99