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Can someone link me to the research showing why keeping your feet dorsiflexed was better for plyos? I forgot the reasons.

Can someone link me to the research showing why keeping your feet dorsiflexed was better for plyos? I forgot the reasons.

i'll try to find some stuff later, watching this republican debate :f

it's taught in most training manuals as a technique to lock the ankle, pre-stretch the gastrocs, and shorten ground contact times. I'll see if I can find some actual research on it a bit later.

however, here's an interesting study which says dorsiflexing for depth jumps is insignificant (I only read the abstract):

http://journals.lww.com/nsca-jscr/Abstract/publishahead/THE_EFFECT_OF_ANKLE_JOINT_CONTACT_ANGLE_AND_GROUND.96930.aspx

the most important cue usually seems to be: "get off the ground as fast possible".. I always liked that cue but in combination with some kind of external stimuli which makes you also want to get as high as possible (vertec, hurdle with a rope, etc)

pc!

Thanks for all of that Andrew.. Feel so stupid for not doing my plyos with proper dorsi flexion all this time...

What are the shock differences with reactive plyo movements using dorsi flexion vs plantar flexion?  Does dorsi flexion create more efficient/better force absorption? 

If I've been absorbing with plantar flexion all this time, I'm assuming I trained very strong force absorption (obviously inefficiently though) particularly in the calves?

np, will reply tmw! must journal then sleep.




11/10/2015

sleep = 7 hours
bw = 168
soreness = none
aches = right knee, right calf
injuries = right 5th metacarpal - trigger finger (this morning, slightly)



Food

- orange juice



Session: Morning

freestyle warmup (at home):
- random mobility/movement stuff.. really liked this warmup
- an example: walking around on my hands in pushup position or low squat, moving around, throwing tennis balls for my dog .. lmao.

tennis:
- 2 hours
- hit REALLY good, very powerful.. i'm basically saying fuck it and i'm bringing the heat
- tried to mimic it in a match with my dad.. not as good, but decent. Had some very powerful returns of serve & shots. Must fix my backhand (needs more topspin).
- going to continue just hurting the ball.. "everything fast balls". got to bring the heat. when I hit some "dinky shots", it really pisses me off.
- i'm just going to play how I WANT to play.. and slowly get better as I play with this very aggressive style.




Food

- orange juice
- 6 egg sandwich on pumpernickel bagel, with asiago cheese
- watermelon
- water with lemon



Food

- vanilla soy milk
- greek yogurt



Food

- water with lemon
- 2 tbspn flax seed oil



Session: Evening

freestyle warmup

run:
- 4 mi
- great form
- foot strike: mostly midfoot and some forefoot
- pace: moderate
- felt really loose/bouncy
- breathing felt a bit heavy, possibly still related to glycogen

S1: jump rope
- 3 x 500

S1: neutral grip pullups, chinups, pullups.. sets 1 2 3 respectively

S1: parallel bar dips



Food

- egg rolls
- chocolate soy milk
- some brookside chocolates



Food

- water + lemon
- greek yogurt




might cut out those long slow runs for now.. I think they taxed me a bit too much. Plus, I might do another tennis tournament this weekend.

i'd like to run tomorrow morning.. left calf is a bit tight.. i'll just replace my long/slow runs with normal runs on wed/sat/sun in the morning.

TENNIS BALL MACHINE HAS ARRIVED.. looks so well constructed.. plan to use it tomorrow, should be fun. I can really practice my backhand now and figure this thing out.

pc!

2) What's up with the armswing, by the way? Some people can do single leg bounds really well with a double arm swing, yet when I try to do them I start to rotate around, so I have to do them like Eddie is doing them in that video - single arm. This is also true for 1-leg jumps - if I use a double arm swing I start to rotate to the left, so I use a single arm swing to compensate for that. Not to mention that in a double arm swing jump the jumping leg gets sooooo overloaded from all that "weight" being applied onto it... I guess if I were stronger I could use a double arm swing but I'm not. So IMO a double arm swing jump is more powerful, a single arm swing is "quicker".

I wonder what do you think about these issues?

I agree with that last statement Raptor. I naturally use a double arm swing when bounding and I felt powerful and got good distances with it. However, I wanted to use bounds to help me sprint faster and noticed the longer ground contact times weren't translating over too well.

I learned to use a single arm swing and gave myself the que of get off the ground quicker. Seemed to work and translated over to sprinting a bit better as well.

Sorry for thread hijack

yo, will check out your post tmw raptor.. busy day.



11/11/2015

sleep = 8 hours
bw = 168
soreness = calves
aches = some toes
injuries = right hip (annoys me when i warmup and stretch, still have this from a month ago or so), right knee slightly



Food

- orange juice
- banana
- greek yogurt
- 2 tblsp flax seed oil



Session: Afternoon

freestyle warmup

tennis:
- 3.5 hours
- several rounds of ball machine, it's epic
- hitting hard
- moving towards semi-western grip on backhand




Food

- chocolate soy milk



Session: Evening

bodyweight exercise fun
- even did headstands



Food

- spinach salad with goat cheese, olives, green pepper, jalapeno
- 3 slices of pizza
- 2 pickles
- salt and vinegar chips



Food

- 1 x greek yogurt



Session: Foam Roll

- 1 hour
- mostly hitting hips/tfl, glutes, low back
- also hit ITB
- really need to loosen my damn hips up and get some more flexibility in my glutes, they are way too tight
- fml


pc

Hey adarqui I've recently started to incorporate hip thrusts into my program and I really like how they activate and work my glutes but even with a padding they hurt my pelvis/pubic bone area quite a bit. Have you done them before? Any suggestions how I can solve this issue?

Thanks man... I also feel like my whole setup today was just off, so I will play around with some stuff next week. I really like the exercise though and I don't want to drop it.

Hey adarqui I've recently started to incorporate hip thrusts into my program and I really like how they activate and work my glutes but even with a padding they hurt my pelvis/pubic bone area quite a bit. Have you done them before? Any suggestions how I can solve this issue?

yo!

unfortunately no. never did hip thrusts with a barbell. I definitely would add some kind of padding like raptor suggest.

Yeah well it depends on a lot of things... like how bent the knees are, the stance width etc. Weirdly enough, I feel better activation with the legs straight, but I'm speaking in general terms, not during the hip thrusts themselves (like if I try in bed to activate the glutes, I activate them much better with the legs straight than with the knees bent). Theoretically, the more the knees are bent the less the hamstrings contribute since you're putting them close to active insufficiency, but... the reality is that the glutes really really work well when the legs are straight. Whatever.

you should get way more hamstring with your legs straight. I havn't done straight leg hip thrusts/extension in a while.. do you actively extend your knees AND extend the hip? that sounds like a nice combo.