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Messages - T0ddday

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811
Progress Journals & Experimental Routines / Re: Kingfush
« on: October 25, 2011, 02:40:29 am »

my 60 meter sprint needs to be trained and improved to sub 7 seconds. i will get a dedicated sprint coach to get this going. i really have no idea what you mean by FAT. are you honestly suggesting that unless i have the multi year skills/motor training of a sprinter, it is an unrealistic goal to get a sub 7sec 60 meter just by being explosively strong + lean and dedicating 4-6 months on sprinting technique?

thanks again!

I don't want to say it's unrealistic, because I've def seen people do more improbably things, but let's just say it's not a given like I believe your front squat goal is.  Also, I assumed the 6.5-6.8 sec 60m goal meant that you want to run at the slowest 6.8 FAT.
FAT means fully automatic timing.  Basically, you go to a real meet get in the blocks, react to the gun, and get your torso across the line and then they stop the video and record your time.   Understand there is a WORLD of difference between getting in the blocks and running a 6.75 FAT and covering 60 meters in under 7.0 seconds using a handtime or even a video-time device like speed-trap.   

But back to your question.  It's not so much that's it's an impossible task, it's just that you probably wont be able to accomplish it with the same formula you have used for vertical jump (lean + strong).  Standing two-foot vertical has tremendous carryover from relative squat strength provided the reps are not very slow.  I think you will be disappointed to find that the same isn't true in sprinting.  Even when Usain bolt ran his 9.58 in world record time he came through 30m in 3.8.  Meaning even if your relative strength allows you to accelerate to 30 meters at the speed of the greatest sprinter of all time, you still need to maintain 10 m/s speed for another 30 meters.  I'd say whether or not you can achieve it is more dependent on where you are starting now than anything else. Sprinting technique will surely help you express that strength you have on the track.  However, the improvement to your top end speed will be far less than your acceleration.  What do you run now in the 60 meters?  Have you ever tested your sprint times over any distance?  I will most definitely be rooting for you!

812
Progress Journals & Experimental Routines / Re: Kingfush
« on: October 21, 2011, 09:01:41 am »
Sun Oct 16, 2011 Paused Full Squats
[140x8][190x6][240,290x4][340x2][390,410,420x1]

            Tue- Wed- Thur- Fri- Sat- Sun- Mon
Week 1 - 435, 425, 415, 415, 415, 415, 395
Week 2 - 415(440), 395(415), 415(435), 420, 395, 415, 420
Week 3 - 420, 420, 430, 420, 410, 395(410), 440
Week 4 - 420, 420, 420, 420, 400, 400, 440
Week 5 - 420, 440, 440, 430, 420, 410, 430(445)
Week 6 - 430, 410, 430, 430, 410, 410, 430
Week 7 - 420, 430, 430, 430, 420, 420

* repeatable 420x1 at a dry BW of 170lbs. (2.47BW) consistent now. this is my weakest day of the week coming from a wed-sat night shift work. (every other week, work is wed-fri night). 6 hrs sleep on work nights. out 8am, sleep 8:30ish - 1:30-2:00pm. head to gym, lift and back to work at 7pm.
* short term goal is to get my repeatable paused rep to 440x1 (2.58BW).
* looking at my weekly log, i was strongest and got the most 440x1 at the end of week 4 to week 5. 440|420|440|440, from mon-thurs. these PR days came after 440|420|420|420|420|400|400. these are 4 days of 420s, and 2 days of 400s. i believe if i plan it right, i can hit 450-455 if i just keep the top sets to 420 for 4-6 days, and add 2 days of 410s in there. the following day or days coming from a prep week like that should get me overshooting.  problem is, when i rep 420x1 with a lot more in me, i can't stop myself for going 430x1.
* need to really plan some consecutive recovery days here in week 7 and PR on week 8. when i get 455x1 paused, repeatable 430-440 becomes more realistic.
* after i get repeatable 430-440x1 paused.. heres the next goals il put my focus on:

New Goals, while maintaining 440x1 paused + and boss SVJ
- Front Squat to 80% of Back Squat ~ 365lb
- Power Clean to 80% Front Squat ~ 295lb
- 60m sprint - 6.5-6.8sec
- Board Jump - 10-11ft
i got my SVJ to 40", need to focus on something else and let my squat / SVJ make other things happen  :headbang:


About your goals...

I'd say your undershooting with the front squat goal.  I've doubled 315 in the front squat while maxing at under 370 in the full back squat.  If you are doing a lot of powerclean/full clean variations you front squat won't trail your back squat so much.  The power clean and broad jump seem reasonable goals as well.  But a 6.5 60m sprint?  If your speaking FAT, you realize that's a world class time?  If you only goal is explosiveness might want to dial down the sprint to a 30m sprint.  It's gonna take a lot of max velocity track work to improve your last couple ten meter splits to get a good 60m time.  Contrary to popular belief the 60m sprint is not just a test of explosiveness... 

813
Strength, Power, Reactivity, & Speed Discussion / Re: What To Do
« on: October 11, 2011, 09:50:00 am »
Interesting.  Not to knock the device... But can't you accomplish the same thing with a pair of jump stretch bands? 

Like so?

<a href="http://www.youtube.com/watch?v=UycTicYEI5Y" target="_blank">http://www.youtube.com/watch?v=UycTicYEI5Y</a>

814
Introduce Yourself / Re: Here I am. Hope to help contribute.
« on: October 11, 2011, 09:46:02 am »
welcome to the board.  "comeback" efforts are always cool to follow.  you're 27 years "young".  boy you did let yourself go a bit since you're only in the 20's...  but sometimes life takes over ehh?  :-P  curiously, what kind of research are you doing?

just read your detailed log intro and saw some vids.  wow you your legs are still powerful!  cool.  for guys like you that were once advance levels you guys will get it back faster than us novice types move up to intermediate.  :-)

Thanks a lot.  Yes, life certainly took over.  And sometimes when we have reached a high level we can lie to ourselves.  For a very long time I insisted I still "had it", and would say things like "I can get back in shape in a month, probably only added about 10 pounds...".

It takes a wake up call, I'm just glad I had mine at age 26 rather than 40 cause I would have been in an even deeper hole.  The initial improvement was super easy, things are just getting hard now :)

Anyway, I'm mostly teaching now but I am finishing up the writing on my PhD in computational biology.  I write sequence data algorithms, if you are interested in that I can link you to my research page!  Hopefully this site will stay up and I can get back on the workout grind (just returned from a long trip of conferences and very little training :().   I want to get my goals by the end of the calendar year!

815
Strength, Power, Reactivity, & Speed Discussion / Re: What To Do
« on: October 04, 2011, 07:21:46 pm »
Whats the power jumper?  What do you mean by jumps with bands?  Do you mean band jump squats?  I am a little confused.

IMO you CAN get strength without much weight gain.  It just takes much much much longer.  If your goal is a big squat at all costs then def gain the weight.  But if you goal is to get faster it might not be worth it.  Eating through plateaus definitely works... but if you gain a lot of weight and then plan to cut bw and maintain the strength it can be a really frustrating cycle. 

If you goal is sprinting speed I would advise first doing GPP and dieting down to a really lean bf level that you think you can handle.  Then start increasing strength and be somewhat liberal about eating as it will help but don't purposefully try to eat to gain mass.  5,10 even 15 pounds might be acceptable... But in my experience when guys like us (5'9-5'11) end up really strong and 240 pounds it ends up being more frustrating than anything.   Additionally, injuries often happen at higher body weights, and then it gets really hard to shed the weight.

Anyway, just my two cents!  In summary: Gaining strength while keeping bw in check SUCKS.  But does it suck worse than dieting down and trying to maintain strength?  For me the answer is no.

816
has to be the fastest back stretch ever.

817
Strength, Power, Reactivity, & Speed Discussion / Re: Leg Stiffness???
« on: September 25, 2011, 12:49:01 pm »

  The thing that will help you the MOST right now is to get stronger in the squat and rdl, and sprint.  Until youve put at least 100lbs on both those lifts, and done loads of short sprints, you dont need to go into the "training tendons" mode that leads people to the hamster wheel of no return.

 "stiffness" that matters is JOINT stiffness, or no force can be applied.  joint stiffness is stiffness of the tendons AND the MUSCLES.  If you train the way youre supposed to, those things will take care of themselves.  Get stronger in the glutes, hams, quads, and calves, get moving better by sprinting and doing low level reactive work and jumps, along with fixing any mobility/flexibility issues,  get your body composition in order.  If you do those things, youll be very happy with your sprint times.

Ok so get to at least squatting 2.0xBW. What is a standard like that for the RDL? Like is it 1.5, 1.0 or something? They help me with making goals.
Are calf raises beneficial for getting the calves stronger? Do they not cause ankle problems? If they were to be done what would be the set and rep scheme? HOw do you know if your calves are strong?
What kind of low level reactive work and jumps?

The concept of leg stiffness isn't too well established anyway.  Obviously short ground contacts are necessary but whether it's weak muscles surrounding the joint that cause it to collapse or whether the tendon is incapable of storing as much force or whether long ground contacts are caused by measurably "loose" tendons isn't really important.  IMO calling it leg stiffness causes people a lot of confusion. 

Anyway, agreed that beginners should focus on weight training and sprinting to get faster.  People underestimate how plyometric sprinting is.  Just want to add two important things. 

1)  Once you have developed even decent acceleration (ie. true 30m < 5 secs) you should include more than just short sprints.  Short sprints (20-60m) are your acceleration work and should be done at top intensity.  Include also some work in the range of 80-150m with varying intensity as well as flying 20's and 30's.  A flying 30 should include a run in of about 40-50 meters, 30m of top speed and 40-50 meters to coast to decelerate.   Top end work well will improve leg stiffness, while also improving your speed endurance.  If you want to run 100m competitively this will be very important.

2)  If you can try to include some sprint work on softer surfaces.  Again this is a way even beginners can improve leg stiffness AND avoid injury.  Try to spend some time sprinting on grass.   

Isnt 30 meters about 32 yards? 5 seconds is very long for anyone. How and when would one incorporate the non acceleration work? I think you have seen my log a couple of times. What should i add on to my track work right now? SHould a sprinter do that even if the season is a couple months away?

30 meters about 33 yards.  Five seconds is slow, but not as slow as you think.  A true timing is very different than a 40 yard dash timing.  Sprinters should train short to long.  Begin the season with acceleration work and top speed work (flying 30's, flying 20's relax for 80 and run top speed for 40m, etc.).  Check out a site like speedendurance.  Many sample workouts there.

818
Pics, Videos, & Links / Re: beast
« on: September 23, 2011, 04:30:22 pm »

my problem with just flat out not letting pistorius compete, is that, he's a freak with insane dedication/desire to run, he should be allowed to run in any of the event prelims against anyone imo.. maybe not the finals, because he'd be taking someone elses spot.. but this guy should be allowed to run in prelims in any event on the planet. there's not many people like him, and there won't be.. most people who run on blades will never reach his kind of speed, guy is an animal.


That's not a bad compromise.  But, of course letting him compete in the prelims is still taking a spot from someone else.  And, honestly I probably wouldn't want to compete against him in a tactical race like the 400m.  Can you imagine running a couple lanes inside of him?  Because of the way he runs on the blades you would make up the stagger in the first 20 meters which would could really through your race off.  It would be really frustrating to run against his crazy splits...

Anyway, it's certainly a difficult situation.  I would argue that he should probably be kept out of events which you have to qualify for like World Championships and Olympics (which have a para division) but if diamond league meet organizers want to invite him to compete against able-bodied athletes they should be allowed to do so but his records should not be compared to able-bodied records.  I think this compromise would be fair because a) The olympics and world championships are the two events that already attract decent attention, b) He wouldn't be "taking" anyone's spot ( you get this these meets by invitation rather than strictly a qualifying time ), and c) If you don't want to run against him there are enough of these meets where you could successfully avoid him...

819
front squats will make your knees fall off and give you tendonitis in your wrists. back squats will cause discs in your lumbar spine to explode, risking paralysis. stick with leg curls, seated calf raises and hamstring curls.
What?! :o sounds awful!! Is squatting that bad for you? But isn't barbell back squat one of the best exercise?
Kinda makes me afraid to squat...
But since you're saying the problem of back squat is on your back, then how about leg press? Just asking cause we got one at our school.
And I mean the seated ones, not lying on your back and pushing upwards.

He is being sarcastic.  Avoid all versions of the leg press as a main exercise.  The front and the back squat are both excellent exercises.  Start with whichever is easier for you.

820
Strength, Power, Reactivity, & Speed Discussion / Re: Leg Stiffness???
« on: September 19, 2011, 05:08:06 pm »
The concept of leg stiffness isn't too well established anyway.  Obviously short ground contacts are necessary but whether it's weak muscles surrounding the joint that cause it to collapse or whether the tendon is incapable of storing as much force or whether long ground contacts are caused by measurably "loose" tendons isn't really important.  IMO calling it leg stiffness causes people a lot of confusion. 

Anyway, agreed that beginners should focus on weight training and sprinting to get faster.  People underestimate how plyometric sprinting is.  Just want to add two important things. 

1)  Once you have developed even decent acceleration (ie. true 30m < 5 secs) you should include more than just short sprints.  Short sprints (20-60m) are your acceleration work and should be done at top intensity.  Include also some work in the range of 80-150m with varying intensity as well as flying 20's and 30's.  A flying 30 should include a run in of about 40-50 meters, 30m of top speed and 40-50 meters to coast to decelerate.   Top end work well will improve leg stiffness, while also improving your speed endurance.  If you want to run 100m competitively this will be very important.

2)  If you can try to include some sprint work on softer surfaces.  Again this is a way even beginners can improve leg stiffness AND avoid injury.  Try to spend some time sprinting on grass.   

821
Thanks for the advice.  I figured it can't hurt so I ordered a couple tubes from Canada last night.

I hope it has the same success for me. Unfortunately, I never have much inflammation, just really bad pain right on the front of the patellar tendon.  But, it's worth a try still I hope.

Interesting what you heard about deadlifts.  I don't think it's all grip strength though because my CNS gets friend even when I use straps.  I actually heard that one reason heavy deadlifts are so taxing is because it's one of the only exercises where you do the concentric before the eccentric.  Making 500 pounds go from sitting on the floor to moving requires a lot of motor units to turn on.  Even if you do pause squats you at least first do an eccentric stretch before you make the muscles fire again even if you kill the stretch reflex. 

Interesting idea, the most important thing seems to be: Heavy deadlifts will absolutely kill a program. 

822
VOLATAREN

I dropped deadlifts and was going to focus on sldl specifically to get the hams more work without getting the one-rep max overload or just plain' heavy deadlifts.

Yes, squats feed DL, not other way around. Before my squat would drive my DL, but after my last squat gains, my DL went down. Then again I switched from low bar squat to high bar and that might have had much less carryover. Still trying to figure that stuff out.

In case you missed it...

VOLTAREN

Cleared up three years of inflammation, chronic and extreme joint effusion and pain.

Oh, sorry I missed that you are doing SL deadlifts.  Yeah smart to drop heavy deadlifts. 

Ok, I'll bite.  What kind of Voltaren?  Did you use the Gel on your knees or take the pills?  If you took the pills, how many milligrams? How long till you saw results?  Also, does it clear up the pain so that you don't have to take it anymore or do you essentially have to take it indefinately?

823
on the soccer thing: sure, most kids in the world who like to play sports and probably lots that don't grow up loving soccer. but soccer requires a narrow range of body types and a very specific set of athletic characteristics for elite performance. weightlifting requires a very different profile. so it's not like soccer is stealing away all those kids who go on to become hossein rezazedeh.


The narrow range of body types is not really true.  In Peter Crouch, Adriano and Lionel Messi you have 6'7 and extremely skinny, 6'2 ~ 200 pounds, and 5'6 and stocky.  However, even if it is true you are missing the point.  The point is not whether rezazedeh succeeds in soccer but it's whether or not his interest in soccer precludes him from becoming a weightlifter.  If you could have been a great bowler but instead became a horrible basketball player, basketball still "stole" you from bowling.


i don't think lifting is a fringe sport in places like bulgaria and greece. anyway, it's less of a fringe sport in those countries than it is here, anyway. it's not fringe in iran, where rezazedeh is a national hero whose wedding was broadcast on state tv.

the us has more than enough athletic people to support a world-class weightlifting team. sure, lots of our top athletes go on to play professional football and that shrinks the pool. but throwing is a fringe sport in this country and we still manage to produce world-class throwers, who are football-player-sized and might otherwise be offensive linemen.


Weightlifting is most definitely a fringe sport in Iran.  Rezazedeh is mixed up in politics but that's not a good indicator of whether or not the sport is fringe.  If you walk down the street in Tehran with a broomstick and ask 100 young men to perform a clean and jerk with it 99 of them will have no idea what your talking about.  However, they can all explain to you the offsides rule in soccer and nowadays a few of them know the basics of basketball.   I will give you that *maybe* it's less fringe than it is in the US, but it's fringe just because the vast majority of the population has never had any chance to test their potential in the sport.   

Also, do we produce world class throwers?  In the Shot, discuss, javelin, and hammer we produced zero mens medals in the world championships.  We had one female bronze.  I wouldn't say the US is up to it's standards in the throws.  Also, remember that while I would also define throwing as fringe it has WAY more exposure to american athletes than weightlifting.  Every highschool track team encourage their big kids to go out for track and throw.  So if your a big american boy who has the potential to throw it's quite likely it will get discovered.  The same is not true for olympic weightlifting. 
 

part of the problem with the "better alternatives" argument is that half of the weightlifters in the olympics are women. last time i checked there's never been a single female football player in the history of the NFL and maybe one or two in high-level college (as kickers). so why do our big girls suck at lifting, too? there has to be something else going on.

i don't know why we suck at olympic lifting, but i suspect it has to do with a combination of
1. lack of interest/availability of more appealing alternatives. that is, basically what everyone has said. more little athletic kids DO end up as gymnasts and more big athletic kids DO end up playing football.
2. several decades of incoherent and often stupid training methodology throughout sports in general and for weightlifting in particular. (this is primarily what the cherniga series is about.)

i'm rambling and not entirely sure that was all coherent. it's an interesting question.

Well bringing women in to this really opens the argument to so so so many other things that I don't have time to get into it right now.   Remember though the point is not that the athlete becomes an NFL football player instead of a weightlifter.  It's that the athlete focuses on football (and probably fails) rather than becoming a weightlifter.  For our big girls it could be as simple as our big girls focus on not wanting to be big girls.   Also, women's programs are often extremely underdeveloped in other countries due to sociocultural reasons (one reason why our female soccer team is so good) so the comparison with men really is hard to do.  And finally you can't talk about women without talking about drugs.  Drugs are 100x more helpful for female competitors than male competitors, so to determine success you have to look at doping regimes as well. 

Finally, I understand your point, I just think people really have a tendency to point to the training and totally underestimate how massively important culture is when it comes to a large population.  Fact is extremely gifted athletes are very very very rare events.  But they happen.  You could have had my grandmother train Usain Bolt and he still would have won the 200m at the olympics in 2008.  He ran a 20.5 as a incredibly weak fifteen year old kid!  Just growing up would have put him under 20 seconds!    An athlete that gifted will find success if they have pretty terrible training.  The fact is the 300+ million very diverse population of the US will provide an edge in the number of rare event gifted athletes for weightlifting.  If we weren't training them right you would see them 1) Putting a huge numbers and then getting injured or 2) Putting up huge numbers in the junior ranks but then never progressing and settling for bronzes and out-of-medal finishes.  However, you don't see them at all.  Which is evidence that it's not how we train our extremely gifted olympic weightlifters that explains the dearth of american success in the sport but the fact that those born to be extremely gifted olympic weightlifters.... are not weightlifters. 

824
I  have the same impatience with getting my squat up, which is why I ended up with knee issues that took forever to fix. With my knees in mind my protocol is:

Front squat after vertical jump training
Stiff leg DL after horizontal jump and sprint training
Back squat, bench press, and chin up for general strength and size training.

Trying to stay away from high volume along with lowering the frequency. Two days of rest between front and back squatting, then three days before front squat again with no loaded knee articulation on the pull day. Hope this keeps the knees healthy.


Everyone is different but I can tell you this would not work for me.  Then again my knees are in no way "fixed".  For me I have to lift before jump training (although I have recently dropped jump training until my knees are better and I lose weight).  I find that doing ballistic exercise and then jumping kills my knees.  Wheras if I lift (as long as volume is light) I actually find that squatting does not hurt my jump performance measurably.  I also lift in the morning and run on the track at night because I enjoy sprinting enough to do it after work while I will always blow off weights at the end of a long day...

Also, I can say for me one thing that helped was dropping the deadlifts.  Deadlifts really really take a long time to recover from. I am naturally a poor squatter (had to work hard to squat 365) but good deadlifter (deadlift well over 500 without training it), and I still have issues when I include deadlifting in my programs.  I figure since I do full squats, glute bridges, PMGHR, and sprint my posterior chain gets enough work without it... and it seems to improve as my squat improves (the inverse is NOT true for me) so why do it?

Also, how did you fix your knees finally?   I have tried a lot of things.  I had PRP injections which helped a lot but didnt cure me completely.  Also tried those straps (useless) and now I am focused on doing TKEs, Stepups and losing tons of weight.  I have heard good things about fish oil, volatren (gel and pills) and a bunch of other anti-inflammatories. The weird thing about my knee tendinitis is it's incredibly painful but there isn't really visual inflammation...

825
I figured it would go like this over the next month:

275 x 1
305 x 1
325 x 1
345 x 1

How often did you squat? I've had lots of overuse issues from squatting too frequently and am now planning one back squat session and one front squat session per week.


Haha, funny I am on a similar plan and I have HORRIBLE knee issues that only get worse with age.

Well, I was sorta impatient to get my strength levels up so I was squatting 3x a week.  Monday was OVH squats, Full Squats, Parallel Squats.  Wed:  Front Squats.   Friday:  OVH squats, Full Squats with bands, 1/4 Squat Walkouts, and deadlift.   This protocol did aggravate my knees and made it hard to do track work at the same time. 

I have cut back to:

Monday:  OVH Squat, Full Squat, Parallel Squat.
Wed:  No squats but singles of full snatch, full clean and jerk.
Friday:  OVH squat, Front Squat, 1/4 Squat. 

I REALLY like this protocol.  For me knees its perfect.  Wednesday provide excellent recovery because I do my full lifts with less weight than I squat.  The 1/4 Squats on Friday feel heavy (but are easy) which I feel makes my back squats on Monday seem lighter.   I also do hang cleans, bench press and pullups on monday and hang snatch, pushpress, and glute bridge on fridays. 

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