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 ... 61 62 [63] 64 65 ... 99
931
ADARQ & LanceSTS - Q&A / Re: Three types of depth jumps
« on: May 19, 2011, 01:23:57 pm »
Quote from: Raptor on May 19, 2011, 03:35:25 am
Well I haven't have this occur too much lately in the one leg jump, but it does occur in the two footed version... the quad overload there is incredible (meaning - I just overload the quads and then everything stiffens up).

I remember Kelly telling me it's a hamstring thing as well years ago, but I don't really believe that. I'd go as far as to say that my hams are incredibly strong (I could and probably can do 8+ natural glute ham raises) so if anything, then maybe yeah, they don't "activate" or whatever properly when subjected to dynamic stuff. In fact, I can even remember occurences when I could feel the ham fail in a jump (it just feels like a huge weakness under the leg and you jump 8 inches once that happens).

cool, both kelly and I are probably wrong then, and youre probably right.  :o

I already addressed the people saying "my hamstrings are strong/arent strong because of xxxx exercise in the WEIGHT ROOM.  ITS COMPLETELY DIFFERENT, and different body types/levers are going to have an easier time with natural glute hams/glute hams anyway.  But when you add in the element of SPEED, and the hamstring has to contract both isometrically against it and concentricallly, things change.

 Also, wouldnt you say that you can jump better than an average person off one leg? I wonder if the fact that your hamstrings are stronger than an AVERAGE persons has anything to do with it.  People are funny, they dont realize that what they are already GOOD at , might need to improve MORE, to keep improving their craft.


Quote
I'm not sure what stiff single leg bounding is though. And prime times feel so easy, like I'm doing nothing.

I assume you refer to this:

<a href="http://www.youtube.com/watch?v=WU7t5w0DbWE" target="_blank">http://www.youtube.com/watch?v=WU7t5w0DbWE</a>

That is the BEGINNING progression, and if its easy, use a run in before you do it, the more speed you use, the more intense it becomes.  Once youve mastered those, you go into single leg bounds on the SAME leg, stiff legged, which is extremely intense, and if you can do them at close to full speed, youre a good one leg jumper no question.


Quote
But yeah, my question was initially about the two footed jump, but it hinted a bit towards the one-leg version as well.

Also, why not think about the one-leg jump as a spring ? I mean, I've jumped with both a lever and spring mindset and it was OK, I think the lever thing works well with more reactive and light people, while the spring works better with strength-oriented and heavier people. I get that once you try to use ONE LEG as a spring the overload on that leg becomes incredible so you need incredible strength to prevent that leg from collapsing though.

For example, in a normal single leg bound there's compression happening and muscular power being put in there. The knee and hip joints of that leg are bent and not straight, which makes the muscle of those joints to load up quite a bit. So...


You dont load a single leg jump in a directly downward line, very far from it.  Do a standing single leg jump and standing 2 leg jump.  Now do a running single leg jump and a running 2 leg jump.  You might have a 20+ inch difference off one, and 5+ off 2. If that doesnt tell you something about the force patterns/directions, then I cant say anything that will help you.

932
ADARQ & LanceSTS - Q&A / Re: Three types of depth jumps
« on: May 18, 2011, 09:48:31 pm »
 I wouldnt use depth jumps as my first option, especially if youre referring to a single leg jump, I would use bounds, stiff leg single leg bounds (prime times)- progressed into stiff leg single leg bounds continuously on the same leg, increasing the speed of the run up as youre capable and develop.

  I dont agree that issue with your jumps is the quads, its the hamstring and glute, not being able to "lock up" hard enough to transfer that speed and momentum.  It will FEEL like the quad, IF your hamstrings arent strong enough to stiffen up and transfer that horizontal momentum into vertical force.  Im not pulling that out of thin air, Ive seen over and over with triple jumpers at lower levels, and high jumpers as well, though it becomes more glaringly obvious in the triple.  You have to think of that plant leg as a "lever" rather than a "spring" that can be compressed downwards in a one leg jump.

  Of course the quads have to be strong and contribute a ton as well as the calves, but MOST of the time, what youre describing is a weakness of the hamstrings, specifically at high velocities. And just because someone has relatively strong or weak hamstrings in the weight room sense does not make them immune to this at all, they are put in an extended position, and forced to contract very HARD, without much shortening.   That is why the primetimes and continuous stiff leg single leg bounding works so well to remedy that issue.

  If you were referring to a 2leg jump I would do things completely different, but im assuming youre talking about that issue in a slj.

933
ADARQ & LanceSTS - Q&A / Re: Three types of depth jumps
« on: May 18, 2011, 01:27:54 pm »
  I like backwards drops and depths a LOT, the train more of the "loading" portion of the jump, while traditional train more of the top part or "finishing" portion.  And yea, definitely more hip as well as calf/lower leg intensive on the backwards version, more quad intensive on the forward.  Both are good, both can be used well for different weaknesses and strengths throughout the movement.

934
ADARQ & LanceSTS - Q&A / Re: Three types of depth jumps
« on: May 18, 2011, 05:33:57 am »
 I pretty much agree with all of that man, the dj with minimal gct focus and tuck jump or hurdle hop after is good for sprinting as well, and really trains the hip flexors explosively.  There are lots of other variations such as single leg, backwards, dropping into a sprint, etc. and you can train a wide range of movements if youre careful and wise about the intensity.

935
Olympic Weightlifting / Re: 175 Powerclean by John North
« on: May 18, 2011, 02:12:49 am »
Quote from: tychver on May 18, 2011, 12:38:42 am
<a href="http://www.youtube.com/watch?v=Vz_qV5X0rQg" target="_blank">http://www.youtube.com/watch?v=Vz_qV5X0rQg</a>


Extra lulz for those following the Starting Strength forum farce:
http://www.pendlayforum.com/showthread.php?t=3159

llol awesome!@!

936
LanceSTS's Performance Blog / Re: SOME JUMP/ PLYO/ EXPLOSIVE STRENGTH WORKOUTS
« on: May 17, 2011, 01:59:14 am »
Quote from: Ineedtodunk on May 17, 2011, 01:13:56 am
Quote from: LanceSTS on May 16, 2011, 10:29:44 pm
Quote from: Ineedtodunk on May 16, 2011, 08:01:37 pm
Quote from: LanceSTS on May 16, 2011, 01:45:53 pm
Quote from: Ineedtodunk on May 16, 2011, 02:31:19 am
Hey Lance, been going through these bound cycles for a few weeks now, I'm getting better, but still needs work.  I did however PR with +2 inches on my single leg jump since I've been training with these bounds.  I usually do 3 cycles of all 3 types of single leg bounds with some sprints before and depth jumps after.

I have been doing plyo's/bounds on M/W/F, and lower body weight lifting T/TH/Sat, but I was thinking maybe lifting only on Saturday's.  I want to master bounding, and a lot of times, my legs are kinda sore on plyo days, even though I did low volume lifting the day before.  I think that slight soreness affects my explosiveness on my plyo days, and being sore affects my jump sessions and I did PR whenever I was jumping frequently.

congrats on the 2 inch gain man, thats GREAT!@!  I would lift at least at least 2 days a week though, cutting it down to one day will be harder to still make strength gains which you still need at this point.  

Quote
You think this is a good idea?  Just lift on Saturday's to maintain lower body strength, and master plyos' and bounds and high frequency on jumping?

Also, do you have any videos of the different bounds?  Max speed,height,distance?  I wanna know what my bounds are supposed to look like.

yea, lift at least 2 days, and we are working on some bounding progression videos, hopefully have those out soon.

Thanks, and looking forward to those videos.

But, didn't you say in an earlier post that single leg bounding itself can help build strength, and actually help you go up in squats?  Or am I missing something?

 Yes they can for sure, but not as effeciently for YOU at YOUR LEVEL right now as the weight room can.  Look at the strength carry over you get from them as icing on the cake, not your bread and butter.



Quote
And random question, while training for vertical jump (squat/weight room/plyo's), as my vert goes up, will my quickness go up as well?  I'm talking specifically in basketball.
THanks.

  Your POTENTIAL for quickness will for sure, basketball quickness is very basketball specific, meaning you need to drill the exact movements you want to get quicker at over and over, with your newly found speed and strength.  

So at times when I have no access to a weight room, will Single Leg Bounding, help me at the very least maintain if not improve my lower body strength?

Yes, assuming youre good enough at single leg bounding get any kind of stimulus from them.


Quote
And, the quickness thing, so you're saying if I ever get my vert up to 42~" to dunk, I have the potential to be much quicker and faster in basketball?  But to do so, I gotta just keep practicing the specific moves/crossovers I wanna be quick at?

doesnt matter what number, as long as youre getting stronger and faster, then yes.

937
LanceSTS's Performance Blog / Re: SOME JUMP/ PLYO/ EXPLOSIVE STRENGTH WORKOUTS
« on: May 16, 2011, 10:34:34 pm »
Quote from: dirksilver on May 16, 2011, 10:03:55 pm
so i did your bound progression for the first time today and man did i look like an idiot! hahaha i've never bounded before and i looked so freaking awkward...it's was bad...and people watched

oh well with time comes mastery and progress


haha, dont worry about it man, bounding is a skill that you HAVE to practice specifically, to get really good at, so I guarantee you, 99.9% of those people watching you couldnt do any better and would probably be worse.  And yep, once you start getting better and better at them it will pay off big time in your speed, power, and athleticism. 

938
LanceSTS's Performance Blog / Re: SOME JUMP/ PLYO/ EXPLOSIVE STRENGTH WORKOUTS
« on: May 16, 2011, 10:29:44 pm »
Quote from: Ineedtodunk on May 16, 2011, 08:01:37 pm
Quote from: LanceSTS on May 16, 2011, 01:45:53 pm
Quote from: Ineedtodunk on May 16, 2011, 02:31:19 am
Hey Lance, been going through these bound cycles for a few weeks now, I'm getting better, but still needs work.  I did however PR with +2 inches on my single leg jump since I've been training with these bounds.  I usually do 3 cycles of all 3 types of single leg bounds with some sprints before and depth jumps after.

I have been doing plyo's/bounds on M/W/F, and lower body weight lifting T/TH/Sat, but I was thinking maybe lifting only on Saturday's.  I want to master bounding, and a lot of times, my legs are kinda sore on plyo days, even though I did low volume lifting the day before.  I think that slight soreness affects my explosiveness on my plyo days, and being sore affects my jump sessions and I did PR whenever I was jumping frequently.

congrats on the 2 inch gain man, thats GREAT!@!  I would lift at least at least 2 days a week though, cutting it down to one day will be harder to still make strength gains which you still need at this point.  

Quote
You think this is a good idea?  Just lift on Saturday's to maintain lower body strength, and master plyos' and bounds and high frequency on jumping?

Also, do you have any videos of the different bounds?  Max speed,height,distance?  I wanna know what my bounds are supposed to look like.

yea, lift at least 2 days, and we are working on some bounding progression videos, hopefully have those out soon.

Thanks, and looking forward to those videos.

But, didn't you say in an earlier post that single leg bounding itself can help build strength, and actually help you go up in squats?  Or am I missing something?

 Yes they can for sure, but not as effeciently for YOU at YOUR LEVEL right now as the weight room can.  Look at the strength carry over you get from them as icing on the cake, not your bread and butter.



Quote
And random question, while training for vertical jump (squat/weight room/plyo's), as my vert goes up, will my quickness go up as well?  I'm talking specifically in basketball.
THanks.

  Your POTENTIAL for quickness will for sure, basketball quickness is very basketball specific, meaning you need to drill the exact movements you want to get quicker at over and over, with your newly found speed and strength.  

939
LanceSTS's Performance Blog / Re: SOME JUMP/ PLYO/ EXPLOSIVE STRENGTH WORKOUTS
« on: May 16, 2011, 10:25:35 pm »
Quote from: Petey0109 on May 16, 2011, 06:06:28 pm
Lance i was wondering what a depth jump progression would be like.


 You dont need to do intense depth jumps right now man, so low box depth jumps dont need much of a progression.

  I would do drops at a height slightly higher than the box youre going to use for the depth jumps, make sure youre landing perfectly, then progress to a.) depth jump with a slight bounce, b.) depth jump w/ tuck jump, c.) depth jump for max height.

(all this is referring to low box depth jumps, intense (~30 in and up) depth jumps are another animal) 

940
LanceSTS's Performance Blog / Re: SOME JUMP/ PLYO/ EXPLOSIVE STRENGTH WORKOUTS
« on: May 16, 2011, 10:20:19 pm »
Quote from: Raptor on May 16, 2011, 02:33:21 pm
Actually, it just rained outside so I hadn't have the oportunity to do them... I will film them the next time I try them.

hah, hate when that happens, same thing happened to us last week on 40yd dash day at the field......... cool though, paste it in here if you want when you get a chance to do them.

941
LanceSTS's Performance Blog / Re: SOME JUMP/ PLYO/ EXPLOSIVE STRENGTH WORKOUTS
« on: May 16, 2011, 01:45:53 pm »
Quote from: Ineedtodunk on May 16, 2011, 02:31:19 am
Hey Lance, been going through these bound cycles for a few weeks now, I'm getting better, but still needs work.  I did however PR with +2 inches on my single leg jump since I've been training with these bounds.  I usually do 3 cycles of all 3 types of single leg bounds with some sprints before and depth jumps after.

I have been doing plyo's/bounds on M/W/F, and lower body weight lifting T/TH/Sat, but I was thinking maybe lifting only on Saturday's.  I want to master bounding, and a lot of times, my legs are kinda sore on plyo days, even though I did low volume lifting the day before.  I think that slight soreness affects my explosiveness on my plyo days, and being sore affects my jump sessions and I did PR whenever I was jumping frequently. 

congrats on the 2 inch gain man, thats GREAT!@!  I would lift at least at least 2 days a week though, cutting it down to one day will be harder to still make strength gains which you still need at this point. 

Quote
You think this is a good idea?  Just lift on Saturday's to maintain lower body strength, and master plyos' and bounds and high frequency on jumping?

Also, do you have any videos of the different bounds?  Max speed,height,distance?  I wanna know what my bounds are supposed to look like.

yea, lift at least 2 days, and we are working on some bounding progression videos, hopefully have those out soon.

942
LanceSTS's Performance Blog / Re: SOME JUMP/ PLYO/ EXPLOSIVE STRENGTH WORKOUTS
« on: May 16, 2011, 01:41:15 pm »
Quote from: Raptor on May 16, 2011, 08:29:50 am
I'm going to do my first "metrics" workout today.

nice man, good luck and let me know how it goes!

Quote
By the way, for the bounds for quickness, and I'm talking about the double leg variation, how deep should you go in each of the gathers? Very deep and quick (say parallel depth or so) or less deep?

Yea, those will be less depth but still focus on throwing the legs out in front a decent ways.  Goal is less ground contact tho so dont go too far out that it puts you in a deep squat position.  Think "hip extension" more than "knee bend" on those.

943
Strength, Power, Reactivity, & Speed Discussion / Re: How to Improve Quickness for Football
« on: May 12, 2011, 10:40:08 pm »
Quote from: AlexV on May 12, 2011, 06:04:39 pm
We'll get it done eventually.

My mom was diagnosed with cancer, then my dad got sick and passed away, and now we are nearing the end of my moms life.  So there has been a ton on my plate.  Heck even my dog got cancer!  So everything besides the job that pays the bills went on the back burner.

Alex

  Very sorry to hear that Alex, hope everything gets better soon man.

944
Strength, Power, Reactivity, & Speed Discussion / Re: Dancing
« on: May 12, 2011, 03:24:06 pm »
Quote from: LBSS on May 12, 2011, 10:37:51 am
what is an oscillatory iso.


 Its gaining full tension at the top of a rep, allowing total relaxation into the eccentric portion, then quickly regaining max tension.  Inno sport probably has a different way of doing them or defining them but any reactive/drop catch movement can be used for this purpose.  About the only example I could find on youtube, but here is a bss OI, not perfect but you get the general idea.


<a href="http://www.youtube.com/watch?v=2csgvXxI5GM" target="_blank">http://www.youtube.com/watch?v=2csgvXxI5GM</a>

http://www.youtube.com/watch?v=2csgvXxI5GM&feature=player_detailpage

945
Strength, Power, Reactivity, & Speed Discussion / Re: Dancing
« on: May 12, 2011, 10:13:27 am »
Oscillatory Isos and RFI work are good ways to train the ability to instantly turn on/off contractions.  Many times athletes that have problems "relaxing" at the right times and then regaining tension when needed can see some great improvement when incorporating this type of work prior to sprinting and jumping. 

  You will almost always notice a very distinct difference between an athletes svj after performing complexes via jumps and OI's, even if not a big difference in height, the speed and smoothness of the loading portion will usually be much more smooth and performed more quickly.

 IMO, the OI's give more time to neurally "learn" the movement pattern, as you have a longer period of time to regain tension.  Progression from them into rfi drills usually works VERY well for athletes having trouble "relaxing" at the right times.  Guys who have been doing tons of strength work at a slower tempo, especially work using constant tension or slower tempos usually need them the most.

Pages: 1 ... 61 62 [63] 64 65 ... 99