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Messages - mj

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1
ADARQ & LanceSTS - Q&A / Follow Program as Prescribed???
« on: October 02, 2011, 06:42:24 am »
I purchased Jack Woodrups Vertical Mastery recently. I ran the self tests as prescribed and it spat out the attached program. Basically all plyos and not one weight in sight. I have a couple of questions about it and hoping to get some solid advice.

* I do this for beach volleyball. Sand kills the stretch reflex. Is there enough benefit for me in the suggested plyo only 8 week block? Will it train movement coordination and rate of force development enough to help me?

* Because I play on sand I don't want to lose raw strength in the legs by not lifting heavy for 8 weeks. Should I worry about that? Can I add pin squats or something or am I just stuffing my progress by altering things?

Basically I think the software is great and would address my shortcomings on a hard surface for sure. But I don't want to bust my arse getting better on hard stand if it does nothing for my sport. If its ok I wouldn't mind Jack replying here too :)

2
ADARQ & LanceSTS - Q&A / Program for a cricket player
« on: August 21, 2011, 06:22:47 am »
My little brother asked me today about training for cricket and asked me to draw him up a program. He's an indoor player so reaction times, explosiveness and power will be the main goals. He's only an amateur player and has really limited lifting experience. All inna-net bb program stuff really. I have to get him out of the mindset of lateral raises for athletic development  ::)

He's also a big dude. 6'3" and 130kg. Bf% must be over 30. Despite that he's freakishly flexible (atg squat in bare feet with no flexibility work ever, his warm up for a lower body day appears to be arm swings!) and has good leg strength (suppose you get that lugging 130kg around and playing wicket keeper). Based on the limited lifting I've seen him do his pc is pathetic.

I drew up the attached in 10 mins for him. I'll observe him over 6 weeks and test his running vs standing leap to see what needs more focus. Since he can't do any oly lift variations I can't think how else to test his ability to apply force. Any program tips? I've never done this before and just trying to help out my bro. I'd love him to dominate his amateur comp after a year or so  ;D

 

3
Nutrition & Supplementation / Re: which protein for post-workout and as supplement?
« on: August 18, 2011, 06:03:02 am »
yeah bro bread and muesli would be fine. Just make sure to get the protein as well.

Room temp protein shake is ok if you can drink it  :) You won't have any probs absorbing it.

4
Injury, Prehab, & Rehab talk for the brittlebros / Re: Dropped a 5kg plate on my big toe
« on: August 17, 2011, 04:01:25 am »
Quote from: LanceSTS on August 17, 2011, 01:40:44 am
Quote from: mj on August 16, 2011, 11:52:30 pm
Thanks man. Useful  ::) I probably have the intellectual capacity to figure out whether a trip to the doctor is required.. or amputation is a risk.

lol  :P

Quote
If anyone has any helpful advice for dealing with swelling please chip in.

can you bend the big toe at the joint?  The swelling needs to go down before you can tape it but once its gone down, athletic tape is useful to keep active without the pain in the joint.  If you cant bend it at the joint its probably broken so its going to be a while before its better.


Cheers Lance. I'm getting some motion back at the joint now (24 hours after the impact). Another 24 hours I'll tape up as you suggest. I've got squad training Friday and your tip might just get me on court. Thanks dude  8)

5
Injury, Prehab, & Rehab talk for the brittlebros / Re: Dropped a 5kg plate on my big toe
« on: August 16, 2011, 11:52:30 pm »
Thanks man. Useful  ::) I probably have the intellectual capacity to figure out whether a trip to the doctor is required.. or amputation is a risk.

If anyone has any helpful advice for dealing with swelling please chip in.

6
Injury, Prehab, & Rehab talk for the brittlebros / Dropped a 5kg plate on my big toe
« on: August 16, 2011, 09:31:48 pm »
Last night I was reaching over my weight tree and dragged a 5kg plate off by accident. It landed right on my left big toe where the nail joins on (I had only slip on shoes on). God damn it hurt! Not broken because I could still bend it ok, before the swelling anyway.

Bled like a mofo all night and I slept on the couch with my leg elevated. Its only a small opening but I think because its on the nail bed and the swelling is so bad the blood couldn't clot up. This morning its swollen as hell. And it fuckin hurts to even lower my leg due to the rush of blood to the toe. I can walk on it kind of but its painful and I worry about starting the bleeding again if I put too much pressure on it.

What can I do for it? I'm keeping it elevated, resting (duh) and took a few anti-inflammatories. Apart from ice, which I've avoided due to pain so far, what else could I do? I have a high threshold for pain generally but this sucks bad. And I have competition on Sunday!

Pic is about 2 minutes after it happened. Toe is about twice the size now


7
Nutrition & Supplementation / Re: which protein for post-workout and as supplement?
« on: August 15, 2011, 01:55:07 am »
Quote from: PointerRyan on August 14, 2011, 11:15:33 am
Quote from: mj on August 14, 2011, 06:51:48 am
Quote from: PointerRyan on August 14, 2011, 06:34:22 am
ah ic damn knew it. well
so then, if not mass gfainers, how abotu those post workout [protein they recommend?they're the same?

Not sure what you mean there. But post workout you'll definitely want some protein. You don't need to buy any special secret formulas etc, they're all just hyped up crap. Just have a serve of the whey you bought. Whey protein concentrate is all you need to buy. 99% of the supplements and special proteins out there are garbage.

With your protein you should have some carbs. Your body will use them for recovery (kind of). Some people avoid carbs, but you're really thin so don't worry about that. With your protein have some milk, a handful of oats, some honey and add some flavour (banana, cocoa, peanut butter, any old ice cream topping etc). That's all you need.

PS you don't have to buy protein powder. A solid food meal will do fine too. Powder is just convenient and easy if you're not that hungry.

ah ic well i take it sinc its ocnvinient, and beside, its eaier to absorb after workout.

So ell, thats actually oen reason why i bougth the weight gainer, because it has carbs.
since our body needs protein adn carbs after workout, i bought that as it gave both.


so i'm wondering.
let's say whn i start hitting the gym. I drink my whey protein straight after the workout, which would give protien. what about the carbs? I can't be bringign oatmeal there, as i gotta use hot water.


The weight gainer is fine mate. Just make your own from protein powder and sugar from the supermarket. Save $

You can bring oats etc if you want. Have it all in a protein shaker and all you gotta do is add milk or water. Hell put some oats, powdered milk and protein powder in a protein shaker and add your water. Hot water sounds awful though. Not sure how you even have your protein powder with warm water... vomit! If you still don't want to add oats you can use normal sugar for carbs, or bread, or muesli bar or honey. You get the idea. Whatever you can bring along.

Maltodextrin is just natural sugar derived from corn or wheat usually. It's no better or no worse in your case than sucrose (table sugar). You're quite lean by the sounds so use whichever one is easier to get.


8
Nutrition & Supplementation / Re: which protein for post-workout and as supplement?
« on: August 14, 2011, 06:51:48 am »
Quote from: PointerRyan on August 14, 2011, 06:34:22 am
ah ic damn knew it. well
so then, if not mass gfainers, how abotu those post workout [protein they recommend?they're the same?

Not sure what you mean there. But post workout you'll definitely want some protein. You don't need to buy any special secret formulas etc, they're all just hyped up crap. Just have a serve of the whey you bought. Whey protein concentrate is all you need to buy. 99% of the supplements and special proteins out there are garbage.

With your protein you should have some carbs. Your body will use them for recovery (kind of). Some people avoid carbs, but you're really thin so don't worry about that. With your protein have some milk, a handful of oats, some honey and add some flavour (banana, cocoa, peanut butter, any old ice cream topping etc). That's all you need.

PS you don't have to buy protein powder. A solid food meal will do fine too. Powder is just convenient and easy if you're not that hungry.

9
Nutrition & Supplementation / Re: which protein for post-workout and as supplement?
« on: August 14, 2011, 05:07:42 am »
Dude avoid buying 'mass gainers' like that. They're just protein plus sugar (plus marketing). You don't need to pay good money for sugar... its like 18c a kilogram at the supermarket. When you buy sugary mass gainer you pay like 50 times that. Just buy the whey from now on.

Since you already the mass gainer stuff use that post workout. Use the whey the rest of the time with whole milk at your weight. Or even better eat real food the rest of the time  8)

10
Volleyball / Beach Volleyball Stuff
« on: August 13, 2011, 02:48:59 am »
Beach is my game  :D

I'm the kind of guy who reads widely about things I enjoy so I'll post up interesting stuff here as I find it. Most training discussions etc center on hard court games (b'ball, v;ball, athletics). Playing on sand is very different.

1st addition is this. How to jump in sand! Very important!

http://www.njvb.com/jsvba/jump.htm

11
Strength, Power, Reactivity, & Speed Discussion / Re: Get Strength Front Squat Harness
« on: August 12, 2011, 09:35:09 am »
Nice man. Look forward to that. And thanks for the responses.

Didn't realise you were an aussie too. Good sh!t  8)

12
Strength, Power, Reactivity, & Speed Discussion / Re: Get Strength Front Squat Harness
« on: August 12, 2011, 09:01:37 am »
Haha. Jack can I ask more questions about your apparently useless harness. Does it hit your jewels or inner thighs at depth? Do the sharp corners bother you? And finally does the whole thing move forward or sit unevenly under load requiring you to 'push it off your torso' with your hand etc?

All things I've read on the interweb. Curious if you see any of that occuring.

13
Nutrition & Supplementation / Re: cyclical or zig-zag diets, any opinions
« on: August 11, 2011, 07:25:45 am »
Cycling carbs and calories can be very useful if you know what you're doing. But its also easy to stuff up and eat too few or too many calories for the week, which gets you nowhere.

If you have a predictable schedule, can count calories well and have a good feel for your daily needs it can work. You'll always be thinking about food to keep track, but that might not bother you. What you'll tend to find is most guys who make it work have done it for a few years and made enough mistakes over time to figure out what works for them.

If you get it right you can gain weight really clean over time, or lose fat and spare muscle really well. Good luck with it.


14
Strength, Power, Reactivity, & Speed Discussion / Re: Get Strength Front Squat Harness
« on: August 11, 2011, 04:53:09 am »
Quote from: JackW on August 11, 2011, 02:00:05 am
Quote from: mj on August 11, 2011, 01:00:18 am
Thanks for the post man. I had considered one of these but couldn't justify the plunge based on reviews I didn't trust. I trust your view.

What kind of weight have you put on it? Do you think it will get unusable at a certain point/ weight? Does it force you very upright  since the weight is even more forward than a normal FS?

Hi MJ

The harness is very sturdy. In terms of weight loaded on it my front squat is pretty average. I hit 125kg for 5 reps on Wednesday morning (which when I think about it isn't really that bad at a bodyweight of 78kg = 1.6x BW). I couldn't see the harness having any problems loading the bar with a lot more weight than I will ever be able to front squat.

As a side note to this I tried front squatting without the harness today to see what I could do and fair enough i was a little sore in the glutes from yesterday, but I had great difficulty doing 105kg for 3 reps just because the bar is so damn uncomfortable. The 125 i did yesterday was hard on the legs where it is supposed to be, not on the collar bones and wrists.

In terms of staying upright I think it is easier to do so with the harness even though the bar might be slightly more forward. It doesn't feel like it is much more forward but because it isn't digging in like a regular front squat it is much easier to focus on maintaining good body position on the lift when you aren't thinking about how much your harms, wrists etc hurt.

I know there is a certain school of thought about using training tools like the front squat harness, and the Manta Ray which I also own, that says just get used to it, but unless you are a competing Olympic lifter or Powerlifter I personally am more than happy to find ways to make these exercises more comfortable. For the front squat the Getstrength Harness is a good solution. If $200 NZD isn't a stretch for your training budget then I would happily recommend it.

JW

Just the detail I was after. I get stuck at around the 110kg mark on FS like that too. Bruised collarbone and breathing restrictions. I don't subscribe to the macho crap either. If it gets the job done its a good tool. Thanks again. Top post :)

15
Strength, Power, Reactivity, & Speed Discussion / Re: Get Strength Front Squat Harness
« on: August 11, 2011, 01:00:18 am »
Thanks for the post man. I had considered one of these but couldn't justify the plunge based on reviews I didn't trust. I trust your view.

What kind of weight have you put on it? Do you think it will get unusable at a certain point/ weight? Does it force you very upright  since the weight is even more forward than a normal FS?

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