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Messages - LanceSTS

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871
Pics, Videos, & Links / Re: rutgersdunker 500 lb full squat @ 165 lb BW ::: 3xBW
« on: June 26, 2011, 07:45:27 pm »
Quote from: tychver on June 26, 2011, 07:11:11 pm
Quote from: BMully on June 25, 2011, 03:03:25 am
DAT DEPTH!! HOLY SHIT

I'm guessing he just does a KF and squats like that while keeping everything else basically the same..damn what strength

Depth? It's below parallel and fucking heavy but it's not even ass to grass really.

This is ridiculous depth with ridiculous weight:
http://www.youtube.com/watch?v=WK7m6I5m6gY&feature=related

ridiculous depth -->                        <a href="http://www.youtube.com/watch?v=j_ki721pSso" target="_blank">http://www.youtube.com/watch?v=j_ki721pSso</a>

872
Pics, Videos, & Links / Re: Some of my old dunks
« on: June 25, 2011, 08:10:32 pm »
dunkin in game ftw. nice job smooth

873
Basketball / Re: A WHOLE BUNCH OF DUNKS AND SHIT.
« on: June 25, 2011, 08:08:13 pm »
sick, nightfly has his whole arm over the rim on some of those. that dude raptor taught how to squat has some sick hops too.

874
Strength, Power, Reactivity, & Speed Discussion / Re: Continue to work on increasing the squat or get to maintenance for now?
« on: June 25, 2011, 04:04:43 pm »
 Yes, thats a much better idea, but dont use only 1 rm maxes, use doubles and triples as well.  fwiw, this works very well doing it every other day too, depending on how well you recover, some guys make better gains going to a max (1,2,3) every other day, than they do trying to lift every day.  If youre going to be playing a lot of basketball and jumping a lot, this will likely serve you much better. 


 One other thing is, if you ONLY work up to the rep max, make sure to take plenty of ramping sets on the way to the max, if you are going to hit the max, then do a few back down sets of 2's or 3's, then get to the max asap, then get the extra volume in the back down sets.  On days youre feeling very energetic and rested, the second method will be better, on days youre not, simply working up the max and stopping will work well.

875
Progress Journals & Experimental Routines / Re: cowed77's time to get up!
« on: June 24, 2011, 03:12:16 am »
Quote from: cowed77 on June 24, 2011, 03:03:46 am
Ah... Understood abt the cleans. Will work on it.

see, if you catch the bar in a higher squat position, like a quarter squat or higher, its much easier to rack the bar without getting very technical at all.

Quote
I'll stick to box squats then! Just tot pin squats would be similar to regular squats, and I'd be able to load up more weight, and thus get more outta it, since it's box/pin squats heh.
Abt them, cue is to keep sitting back and pushin the hips back, right?

 Use a box or pin that puts you 2 inches above parallel since you are full squatting on the other lower body day.  Squat just like you would normally, only control the eccentric so that you SOFTLY sit down on the box, pause for a beat, then explode up.  Dont try and sit any further back than you would with your normal squats.

876
Progress Journals & Experimental Routines / Re: cowed77's time to get up!
« on: June 24, 2011, 02:40:29 am »
Quote from: cowed77 on June 24, 2011, 02:24:22 am
Abt the cleans... I read somewhere that ur supposed to catch on the shoulders, with upper arms as close to parallel as possible. Problem is to catch that way, I wouldn't be able to grip the bar fully, and would have to let it rest on fingertips. Even then, my wrists are still not flexible enough haha. Will keep working on it tho. It's still pretty easy getting the weight up, the catch is quite the problem for now. Gonna keep at it tho.

Why are the box squats tougher than my regular squats tho, and at abt the same or perhaps higher depth?
Mayb I'll do pin squats den...

Thanks man! Pretty excited abt the template still. Traps are sore! :p
Issit more of a GPP style workout for now?


  The box squat is harder because you dont get a stretch reflex out of the hole, its static overcome by dynamic strength, pin squats will be the same way, but why would you want change it because its "harder"?


 I already answered in the last post how to rack the cleans, and exactly what  else to do to fix your issues with them.

877
Article & Video Discussion / Re: Zatsiorsky & Kraemer: Science and practice of strength training
« on: June 23, 2011, 05:25:55 pm »
Zatsiorsky, Vladimir M. :

Vladimir M. Zatsiorsky, PhD, is a world-renowned expert in the biomechanics of human motion. He has been a professor in the Department of Kinesiology at The Pennsylvania State University since 1991. He also is the director of the university's biomechanics laboratory.

Prior to coming to North America in 1990, Dr. Zatsiorsky served for 18 years as professor and department chair of the Department of Biomechanics at the Central Institute of Physical Culture in Moscow. For 26 years he served as consultant to the national Olympic teams of the USSR. He also was director of the USSR's All-Union Research Institute of Physical Culture for three years.

In addition to his academic pursuits in the classroom, laboratory, and field, Dr. Zatsiorsky is a prolific writer who has authored or coauthored more than 240 scientific papers and several books on various aspects of biomechanics. In recognition of his achievements, he has received several awards, including the Geoffrey Dyson Award from the International Society of Biomechanics in Sport (the society's highest honor) and the USSR's National Gold Medal for the Best Scientific Research in Sport in 1976 and 1982.

Dr. Zatsiorsky is a member of the American Society of Biomechanics and the International Society of Biomechanics.

He and his wife Rita live in State College, Pennsylvania. They have two children and two grandchildren.




Zatsiorsky is definitely not nearly the advanced scientist that we have available to us today, such as members of the "swolecrew" and swoldiers, but he probably knows a little more about sports training than, maybe 99.9999 % of the s&c population.  


That book and super training are two of the best books ever written on strength training, and most of the successful systems today are heavily influenced by its teachings.  Its not a book for someone wanting to "get into" strength training for the first time, but there is tons of valuable information and studies contained in those pages that are the roots of the best systems today.

878
Progress Journals & Experimental Routines / Re: cowed77's time to get up!
« on: June 23, 2011, 05:06:50 pm »
 Hang cleans look pretty good actually, if its hurting your wrists you need to catch it on your shoulders and not in your hands. Try to slam your shoulders into the bar when you catch it, let the bar go back into the fingers. Youre also really close to a full clean there, catch in a quarter squat instead, thats gonna help with the pressure on your wrists as well.

 Dont crash the box on the the box squat, you can lower it fast at first, but slow it down the last couple of inches before you sit down.  The box squat/pin squat means box squat OR pin squat, not a box pin squat btw.

 Rdl looks much better, be sure and keep the weight back on the heels the whole time.

879
LanceSTS's Performance Blog / Re: STS TV
« on: June 22, 2011, 10:16:52 pm »

Half Squat with transition emphasis.




<a href="http://www.youtube.com/watch?v=BoD5ditPmJo" target="_blank">http://www.youtube.com/watch?v=BoD5ditPmJo</a>

880
LanceSTS's Performance Blog / Re: SOME JUMP/ PLYO/ EXPLOSIVE STRENGTH WORKOUTS
« on: June 21, 2011, 10:02:41 pm »
Quote from: Raptor on June 21, 2011, 12:58:31 pm
Yeah that's smart ^^^

It could work with a med ball too if you have one.


 Med ball would do the trick initially, but you can get pretty strong in this movement once you train it for a while and the dumbell allows a much greater load to be used and held securely.  The only issue you run into once you start getting into the bigger dumbells is having a training partner there to place it in between your feet for you.

<a href="http://www.youtube.com/watch?v=z1aZYFHhSII" target="_blank">http://www.youtube.com/watch?v=z1aZYFHhSII</a>

http://www.youtube.com/watch?v=z1aZYFHhSII&feature=player_detailpage



881
ADARQ & LanceSTS - Q&A / Re: Deadlift and squat form
« on: June 21, 2011, 09:55:04 pm »
 Getting some weightlifting shoes to squat in will help your squat a ton.  You need to open your hips up a little by pushing the knees out, youre leaning forward at one point searching for more depth, if you push the knees out by spreading the floor with the feet you will get that extra depth and be able to stay more upright.

 On the deadlift, youre stance is too wide.  Bring it in some and make sure your knees arent rotating in, but bringing in the stance should fix this by itself.  On the eccentric portion, youre bending at the low back to lead the descent.  Start by taking a big breath and holding, keeping the chest out and up, and pushing the HIPS back, as far as your hamstring flexibility will allow, then bending  the knees.  The bar should be on the ground by this point. Hips first, then knees.   

882
LanceSTS's Performance Blog / Re: SOME JUMP/ PLYO/ EXPLOSIVE STRENGTH WORKOUTS
« on: June 21, 2011, 08:34:01 am »
Quote from: Raptor on June 21, 2011, 08:21:31 am
Yeah, I know, and he knows, but unfortunately there isn't a leg curl machine in there. How about toes-in RDLs?

 You can do that but go light and be careful, many times the athlete is already weak in that position and since they cant externally rotate the feet to compensate, they will try and compensate with the low back.  Holding a dumbell between the feet doing lying leg curls is one of the most underrated ways to fix this, you inherently HAVE to force a toes in position to keep the dumbell in place.

883
LanceSTS's Performance Blog / Re: SOME JUMP/ PLYO/ EXPLOSIVE STRENGTH WORKOUTS
« on: June 21, 2011, 08:11:13 am »
Quote from: Raptor on June 21, 2011, 03:12:36 am
With his two leg bounds - his feet are rotating out (heels coming in) A LOT. A LOT = A LOT.


 Leg curls with the toes turned inwards, at the end of every lower body workout.

884
LanceSTS's Performance Blog / Re: Effective and Time Effecient Upper body *(and lower) Training for Athletes
« on: June 21, 2011, 03:01:09 am »
put a plate in your lap/chest, chains around torso, bands, or increase the angle of the pull. You can also simply use one leg to put on the ground/box rather than two, making the degree of difficulty higher immediately.

885
LanceSTS's Performance Blog / Re: SOME JUMP/ PLYO/ EXPLOSIVE STRENGTH WORKOUTS
« on: June 20, 2011, 11:12:53 pm »
 2 leg bounds look good, one leg look good too but go for more height.  Think "hangtime" each bound, that will increase the intensity a lot though so you may want to adjust the speed of your run in at first.

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