Adarq.org

Quote from: LanceSTS on May 10, 2011, 10:44:04 am

Quote from: Raptor on May 10, 2011, 08:30:12 am

Quote from: LanceSTS on May 10, 2011, 05:08:49 am

Quote from: Raptor on May 10, 2011, 05:00:26 am

Quote from: cskin on May 09, 2011, 11:15:59 pm

Quote from: Raptor on May 07, 2011, 03:31:55 pm

Quote from: cskin on May 07, 2011, 01:10:37 pm

The emphasis on core stability and activation is very different from my past workouts.

Translation:

Buy the program I endorse.

isnt this thread for people that have used a program to post in, stating whether or not they saw gains? because I recomend a product that worked for me, i have some hidden agenda? I dont want to be to specific about what is in the program because I dont think that is fair to Tyler, since he is trying to make a living off of it. But I guess that in its self is the real issue. We all know that there isn't some magical exercise in this program or anyother for that matter, that is going to give you instant inches. In fact if you learn enough and do your research you can make an effective training program for free. But most people either dont have the time or they are just not interested in doing so, for them and for many others purchasing a program is the way to go. Having been someone that has purchased and used many programs along the way, i feel i can help guide these people towards solid programs that will get them real results (with proper work ethic).

Instead of doing so, myself and many others that have been down this path and actually achieved results dont go and spread our ideas on these types of forums because the internet know it alls are on patrol to discredit anyone with an opinion other than their own. Btw, this isnt meant as a shot against most, as I have respect for many of the posters on here. The coaches and trainees that share their info for free are here to help us all, some of the other people should quit worring so much about their post count and just learn from the people that know what they are talking about.

What I meant was - instead of answering in a shady manner (basically not answering at all) you could've answer with say an exercise that you thought it helped you.

Say you were doing weighed planks and you felt that helped you. You could've said "Well, using weighed planks I think made a big difference". You didn't have to tell the time per set, how many reps, what weight, you know, the specifics, but it would've been a much better answer than saying "I'm better because I'm better, buy the program if you want to find out how".

You should take a look at how Kelly responds. He never really says stuff that's in his programs per se, but he does answer with a helpful example on how things can be done. That's what I like the most about Kelly.

what are you talking about man? lol, he answered TWICE< he said hes 1. using his hips more, in his lifts and his jumps, and 2. hes emphasizing core stability (anti rotation if u need it in crayon) and activation.

  Thats a pretty damn detailed answer without listing out sets, reps, and weight for you.  He couldve easily said "this program is INSANE, u have to see it, its SOOO different" and not said anything about what he noticed was different, but instead he gave a legit answer, of the EXACT things HE FELT helped him.  

and props on the progress cskin, know youve been working very hard for it.

"Emphasis on core stability and activation" could mean many things. It depends on how each of us understand the words "stability" and "activation". These are loose terms.

That's like me saying "I put emphasis on getting stronger legs". That could mean anything.

lmao, no it cant.  it means.........................EMPHASIS ON CORE STABILITY AND ACTIVATION. Thats like him telling you hes squatting with more emphasis on the hips wasnt enough, you want to know how wide his stance is, where he puts the bar, and what kind of underwear he had on, or hes just not right and only "promoting programs".

I don't agree. More emphasis on core stability and activation could really mean anything. He might choose to do heavier squats for example and maybe that's his way to understand "emphasis on core stability". Or planks. Or maybe ab wheels. Or maybe hip flexor stuff. Or so and so. Who knows. That's why I said it's not really an answer.

lol, he already said what he did with his squats up above, and he said hes squatting LIGHTER. so number one silly guess of yours is out.  either way the with the other things you listed,  ITS STILL MORE EMPHASIS ON CORE STABILITY AND ACTIVATION. If you really need more detail of what he meant why not ask him "can u give an example of what you mean" and I bet he wouldve gladly told you. 

Quote from: cskin on May 09, 2011, 11:15:59 pm

Quote from: Raptor on May 07, 2011, 03:31:55 pm

Quote from: cskin on May 07, 2011, 01:10:37 pm

The emphasis on core stability and activation is very different from my past workouts.

Translation:

Buy the program I endorse.

isnt this thread for people that have used a program to post in, stating whether or not they saw gains? because I recomend a product that worked for me, i have some hidden agenda? I dont want to be to specific about what is in the program because I dont think that is fair to Tyler, since he is trying to make a living off of it. But I guess that in its self is the real issue. We all know that there isn't some magical exercise in this program or anyother for that matter, that is going to give you instant inches. In fact if you learn enough and do your research you can make an effective training program for free. But most people either dont have the time or they are just not interested in doing so, for them and for many others purchasing a program is the way to go. Having been someone that has purchased and used many programs along the way, i feel i can help guide these people towards solid programs that will get them real results (with proper work ethic).

Instead of doing so, myself and many others that have been down this path and actually achieved results dont go and spread our ideas on these types of forums because the internet know it alls are on patrol to discredit anyone with an opinion other than their own. Btw, this isnt meant as a shot against most, as I have respect for many of the posters on here. The coaches and trainees that share their info for free are here to help us all, some of the other people should quit worring so much about their post count and just learn from the people that know what they are talking about.

What I meant was - instead of answering in a shady manner (basically not answering at all) you could've answer with say an exercise that you thought it helped you.

Say you were doing weighed planks and you felt that helped you. You could've said "Well, using weighed planks I think made a big difference". You didn't have to tell the time per set, how many reps, what weight, you know, the specifics, but it would've been a much better answer than saying "I'm better because I'm better, buy the program if you want to find out how".

You should take a look at how Kelly responds. He never really says stuff that's in his programs per se, but he does answer with a helpful example on how things can be done. That's what I like the most about Kelly.

what are you talking about man? lol, he answered TWICE< he said hes 1. using his hips more, in his lifts and his jumps, and 2. hes emphasizing core stability (anti rotation if u need it in crayon) and activation.

  Thats a pretty damn detailed answer without listing out sets, reps, and weight for you.  He couldve easily said "this program is INSANE, u have to see it, its SOOO different" and not said anything about what he noticed was different, but instead he gave a legit answer, of the EXACT things HE FELT helped him.  

and props on the progress cskin, know youve been working very hard for it.

 Upper back responds well to exercises that really put the lats on stretch.  Rack chins are hard to beat for width, and face pulls are hard to beat for balancing out an overpowering chest/front delt issue.

 The main issue with lats is many guys have trouble actually using them enough in the movements.  You have to really concentrate on pulling with the ELBOWS and not the hands, the biceps and traps take the brunt of the work in many cases and leave the lats not fully stimulated.  Another technique that works well for lat training is holding the peak contraction for a 2 count or so, and also really stretching out at the top of the movement.

  Think of the hands as "hooks" and the elbows as the focal point of generating the move.  2 x per week is usually plenty for lats if you work them thoroughly and you dont need a ton of exercises.  Face pulls + rack chins is a GREAT combo if you want to try some different movements. 

^^ when u get  underarm deodorant on your WAISTBAND, its time to take those bad boys down a notch 

<a href="http://www.youtube.com/watch?v=FH9I22h5BIw" target="_blank">http://www.youtube.com/watch?v=FH9I22h5BIw</a>

30 m sprint from today, what do you think i should do to improve acceleration?

that was actually not bad at all for someone who hasnt sprinted competitively or worked extensively on it.  If you have access to a sled that will help you a ton, even a tire, etc., but doing short sprints with it will help get your body in the correct positions for acceleration without much thought to it. Kelly put some good complex recomendations with it up above. 

 If you want to take the time to learn the 3 pt stance it can help, but its going to take some time and a lot of practice to get it down to the point youre actually benefiting from it.

Thank you Lance, I will definitely try the single leg pogos on oly days! I feel like I could use some unilateral work but don't want to do another barbell movement (like lunges) right now with 4 times per week lifting already. Will save the bounding work-out for later this year.

 Np man, thats great, keep me posted on how its working for you!  Just to be clear on the single leg pogos, this is a pretty good example, and MAX HEIGHT per jump, in a rythmic fashion (rebounding) is the goal.


<a href="http://www.youtube.com/watch?v=xuteenGj6os" target="_blank">http://www.youtube.com/watch?v=xuteenGj6os</a>

http://www.youtube.com/watch?v=xuteenGj6os&feature=player_profilepage

  Hey Steven, glad you like the set up man.

1. Improvements will be relatively fast initially, and as with any jump/plyo or strength training plan, taper off as you become more advanced.  However, as long as there is consistent improvement in the weight room, as well as QUALITY work put into the bounds, that progression could last a lifetime. As you improve in both areas, you are able to output more force on each bound, youre absorbing higher forces on each, and youre rebounding out of higher drops.

  The single leg bounds done for max distance and max height are kind of unique in that they provide enough of an overload (being done uni laterally) to cause a notable increase in strength as well as reactive ability/force absorbtion.  I have seen several cases of new squat pr's for several weeks following implementing a fairly intense bounding program and have heard many others say the same.

2. I feel very strongly that double leg jumpers can benefit immensely from certain single leg plyometric/jump drills, I have talked about the single leg pogos for max height in place before, and I feel that it is actually much more beneficial for 2 leg jumps than single.  The recruitment patterns are so different when you do any style of jump in place vs moving forward with momentum (like a unilateral jump really is) and the overload of doing one leg at a time is very very beneficial.  The bounding (both single and double leg) for distance will help with hip recruitment and power in the jumps, while the bounds for height will target the calf/quad area more and ability to absorb/transfer force. 

  Even if with volleyball you dont have the time to do all of the above bounding template, you may want to try giving single leg pogo hops for max height a try, they are a very underutilized tool imo for double leg jumpers and can really help bridge the gab between strength and speed for your jumps. Sets of 10 per leg  work really well, any more and you start to get too sub max.   

Quote from: LanceSTS on May 02, 2011, 03:07:53 am

the exercise examples in the quote pasted are to improve your reactive ability....  You can do low level depth jumps but you dont need them right now. 

 Youre probably making your single leg jumping form worse by trying to concentrate so much on the penultimate step, instead of just jumping.  Different athletes use waaaaaaaaaaaaay different penultimate steps, structure, leverages, speed, strength, all individual characteristics factor into that.

  Practice the 1-2-3 drill over and over until you feel very comfortable with it, its just basically 3 steps accelerating into a jump on the third, you will naturally develop a "penultimate" step by doing this, just like you will naturally develop a plant by doing it with two legs.  Main thing is ACCELERATE. Each step gets progressively faster, dont worry about the distance. 

I see, once I am able to comfortably and smoothly do a 3 step single leg jump, ACCELERATING on each step, should I start adding in more steps?

yep, thats the ticket, break it down into those last 3 steps, that really helps single leg jumpers a ton.  Once you have that down pat, you can start using a longer run up and you will notice that your last 3 steps will set up your penultimate step as well as your jump very nicely.