Adarq.org

Ok, i'll take the advice and give it a shot. Not having much to lose since I'm not really in a position to go very far with my squats right now because i wont gain weight and my squats dont start feeling strong until i weigh 92-95kg. Like i've said, I'm skeptical about claims reactivity can be improved much, but at least i'll be able to say i tried it. Some questions below.

Which bounds shud i be doing. two leg ones? Is this vid a good source to learn? Also what's good technique what should i be watching out for etc?

What else shud i be doing. im ok with trying the skipping drills KF mentioned. That's easy enuf. Btw LBSS i do the dot drills every now and then when im bored at home.   Not saying i do them regularly but when i remember to, i try it out.

And im doing most of my running on the treadmill, so if there is any advice for that, in terms of what a good workout shud b, im all ears. I do it mainly for fitness but since i dont usually do anything else athletic it's better than nothing since it still involves doing something athletic..

also, i'll go the court at least 1x a week to do dunks and shoot around and do some ball handling shooting drills. Not that i think i need it. The last time i dunked was in april, and i went today and i could still dunk today even w/o warmups, which is pretty much what i expected from past experience.

Quote from: entropy on June 12, 2014, 12:27:14 pm

And im doing most of my running on the treadmill, so if there is any advice for that, in terms of what a good workout shud b, im all ears. I do it mainly for fitness but since i dont usually do anything else athletic it's better than nothing since it still involves doing something athletic..

I used to use the treadmill for cardio at my old gym. The max speed on the treadmill at my old gym was 24km/h so I'd try and built up the amount of time I could last at that speed for. E.g start of at that speed for 30 seconds than 35 seconds than 40 than 43 and try and work my way up to lasting for 2 minutes. The treadmill is also good for endurance just picking a moderate speed like 12km/h and jogging for 10 minutes or even just walking on the treadmill is good.

How's winter in Melbourne this year?

Hey Mutombo000 welcome back. Good info.  Did you mess around with the incline setting? I was wondering if it can be used to emulate hill sprints, not for any particular reason, just to see if you can do sprints without destroying legs too much for lifting, which is the main thing holding me back from sprinting regularly again. Btw maybe our treadmills are different, but i find anything over 7.5kph is challenging, lol, maybe i'm just being a pussy though and shud work up to a better speed. Winter is aite, only thing i dislike about it is that our country men can't handle a little bit of cold and resort to burning wood for heat throughout winter. Makes it unpleasant to go outside or leave a window open for fresh air. That's the only thing i hate about winter here.

Quote from: Mutumbo000 on June 12, 2014, 07:43:09 pm

Quote from: entropy on June 12, 2014, 12:27:14 pm

And im doing most of my running on the treadmill, so if there is any advice for that, in terms of what a good workout shud b, im all ears. I do it mainly for fitness but since i dont usually do anything else athletic it's better than nothing since it still involves doing something athletic..

I used to use the treadmill for cardio at my old gym. The max speed on the treadmill at my old gym was 24km/h so I'd try and built up the amount of time I could last at that speed for. E.g start of at that speed for 30 seconds than 35 seconds than 40 than 43 and try and work my way up to lasting for 2 minutes. The treadmill is also good for endurance just picking a moderate speed like 12km/h and jogging for 10 minutes or even just walking on the treadmill is good.

How's winter in Melbourne this year?

Hey Mutombo000 welcome back. Good info.  Did you mess around with the incline setting? I was wondering if it can be used to emulate hill sprints, not for any particular reason, just to see if you can do sprints without destroying legs too much for lifting, which is the main thing holding me back from sprinting regularly again. Btw maybe our treadmills are different, but i find anything over 7.5kph is challenging, lol, maybe i'm just being a pussy though and shud work up to a better speed. Winter is aite, only thing i dislike about it is that our country men can't handle a little bit of cold and resort to burning wood for heat throughout winter. Makes it unpleasant to go outside or leave a window open for fresh air. That's the only thing i hate about winter here.

Yeah sometimes I used the incline but not for running just for walking. I tended not to use the incline setting very much because it always seemed to make my calves flare up.
Melbourne winter seems pretty similar to our winter so far. Just cold and wet but not many people have chimney's around my area.

Quote from: entropy on June 11, 2014, 06:23:29 am

It may make a small difference (say 2-5%) but that's about it. That's not a good return of investment. I know i'll get more out of squats than any of that plyomumbojumpo. It's an icing to the cake, something you do when you've tapped out from squatting. IMHO.

Translation:

"I know you're right... but I don't want to do plyo work because I suck at it and I will get depressed by my display in it. So I'd rather continue strength training and pretend nothing works, so at least I have something else to blame besides myself".

Lol.  I actually get the point that entropy is trying to make.  But I also get why everyone is pulling their hair out with frustration trying to respond to him and help him. 

A couple things. 

Entropy. If you are going to make statements that have absolutely no evidence except for your personal experience then quit pulling numbers out of your ass.   You have no business or no way of knowing that reactive training makes only a 2-5% difference in ability.  That's ludicrous.  When you make statements about numbers peoples BS meters go off and they will bring the truth to you.  A look at a decent college track team in America will tell you otherwise.  The coaching at Central Florida brings in a bunch of girls running 11.9 - 12.5 in the 100m.  After four years and no squatting they have a bunch of women with much less squat strength running 10.9-11.3 (a massive increase in top speed).   

The better translation is.  I am Entropy.  Despite the fact that I am really slow I have made efforts to get faster and do reactive work and FOR ME it hasn't helped.  I believe I am the outlier and I can't get fast.  The one thing that has worked for me is squat to bodyweight ratio which hasn't made me any faster but has increased my jump.  I'm going to stick to that because it works for me. 

*** Note: I don't necessarily believe the above statement is true but it is at least possible.  People are different and Entropy is an individual...  One thing I will say though is that it does seem really really really hard for people to get good reactive training in by themselves.  I have seen people who train alone make gains in the squat rack.  I have also seem them make great long endurance gains.  But.... as far as top speed and reactivity... iron sharpens iron..   Without teammates it is really hard to practice proper form and make improvements.  My suggestion would be of course.... join a training group.  I am absolutely confused by how some of the guys on the forum insist on training alone.   Maybe LA is just different but down here you can't walk around a track without seeing a training group and joining one is a piece of cake... If you just be friendly at the gym and track you should be able to get your way on a team... 

Quote from: entropy on June 12, 2014, 12:59:37 am

I dont get it. When the chinese coach guy told me to do ankle jumps etc in 2013, LBSS & co said lol wut. And when I asked specifically for advice for improving my athleticism (Jan-April) i got absolutely nothing, even though I was willing to try out anything. But when i decide to get back to what I think I care about (squat goals), suddenly everyone piles up giving their 2c and tell me im going about things the wrong way. So excuse me if i'm a bit annoyed.

don't remember the chinese coach thing but are you fucking serious about january? that's what you remember? there are pages and pages of t0ddday and raptor (and me and vag) trying to suggest things, encourage you to FOLLOW YOUR OWN ADVICE in doing dot drills and line hops and the like, writing out sample programs. go back and look.

I think you're understating it. I went back and read Jan-April and I don't think it's an exaggeration to say that entropy received perhaps the most advice anyone has ever gotten on the forum during this period. He had Raptor, LBSS, vag, T0ddday and myself commenting on all things training and nutrition-related, as well as specialist bball adivsor ChrisM giving him bauss advice on improving his game. I mean, it seemed like every post he made asking questions, there were one or two reply posts from some of the most knowledgeable members on the site.

I just can't believe he thought, at any time, that he got no help from the forum. Crazy.

Then why not try to get to that 75 kg athletic body with a low bodyfat and then start building up from there. Start to add muscle with minimal bodyfat gain (that will be difficult). But if you start from a good position of low bodyfat and light bodyweight (and get there from where you are now trying to maintain your strength as much as possible) - and work your way up to say a 80-82 kg bodyweight with a 2x squat, then you'd be a MUCH better athlete than you are right now.

The problem, obviously, is that in order to do what I'm writing in here you have to "deconstruct" yourself and build yourself up again from "zero", but where "zero" is a better place than when you first started training because now you have the strength training experience and the knowledge to do it.

This is the plan for myself, and we'll see if I'm able to do it (I have big reserves in my success but I'll try anyway).

It wont work raptor, it's to do with leverages and form which is strength related. To get strong enough to squat with nice form using heavy weight you need enough muscle, catch 22. It's bullshit really, we've been sold a false hope. Unless steroids or genetics, it's not possible to be both strong/athletic/lean. You can choose two but only the lucky can have all three.

^lol no