Author Topic: a fast and explosive donkey! (Read 1858743 times)

AlexV · « **Reply #1890 on:** June 11, 2013, 10:40:43 pm »

Quote from: LBSS on June 10, 2013, 11:54:39 pm

@alexv thanks for the feedback. i figured out the iso hold from the top + slow descent thing but i haven't tried those intermediate holds. sounds like a good plan. i'd like to think that my lower abs are reasonably strong and that the problem is more with my hip flexors restricting full extension throughout the movement. regardless, i can obviously improve in both areas.

It is great to think that but.... In my experience it is not properly engaging the core (IE to weak). You can plank/crunch/etc.. all day but you need to be able to hold the pelvis in neutral under high forces. The GHR is a dynamic plank on steroids! Your COG is so far from the fulcrum. Doing the holds will help a ton. Once you get there you will see tremendous carryover in the exercise. Problem is it is easier for people (not you but athletes I have seen, consulted, trained) to keep progressing with crappy form than it is to focus on getting the core straight.

Ugh... I have turned into the core guy

I always hated that guy. Although once you get it, like really get it and not become NASM certified or fall in love with boyle or vestergen, you will be a core guy too. Good news is once you can do proper GHR's your core will probably be strong enough for the rest of your life.

Just keep doing GHR's and you never have to train the abs again.

I really do like banging iron and lifting heavy.

It is worth the effort. EVERY athlete I have personally trained has been able to do a proper GHR after a few months (usually 1) The holds are the key! Hell most of them could do Schroeder EDI's on the GHR with perfect form

entropy · « **Reply #1891 on:** June 12, 2013, 04:11:40 am »

^That GHR effect on the core sounds like how Good Mornings seem to me.

Raptor · « **Reply #1892 on:** June 12, 2013, 06:16:26 am »

I have a feeling you're on a good path lately LBSS... I really like the transformation of your training and I think if you keep doing GHRs and keep focusing on jumps etc you will see some effects soon enough. Keep up with the calves as well as your explosive squat gets heavier and heavier.

LBSS · « **Reply #1893 on:** June 14, 2013, 06:52:34 am »

^^^ maybe but if i can't find a way to get regular jumps at a rim then i'm neglecting the #1 most important thing i should be working on.

WEIGHT: ???
SORENESS: none
ACHES/INJURIES: right wrist, everything stiff/achy
MENTAL STATE: tired but pleased to be working out

- warm up
took some extra time for stretching out hips, ankles and shoulders. hips and shoulders were rough.

- swiss ball glute/ham
i have a hard time fully contracting my glutes in extension without turning my feet out. something to work on.

- SL pogo x 5,5,5
improvement on these is going to be rapid. terrible.

- BSS 50s x 10,10

- OHP 35s x 10,10

- paused bench 60kg x 5
stopped because of right wrist

- DB row 50 x 10

- low cable row ? x 10

- bw paused SL calf raise x 10

- stretch

very tired and stiff from the trip. feel much better post workout. successfully avoided coffee at breakfast after we checked in (i'm here with a consultant who's helping us with part of my project) so was able to sleep about 2 hours, which will help in getting me to bed at a normal-ish time. target is 10 PM sleep.

ChrisM · « **Reply #1894 on:** June 14, 2013, 08:45:22 am »

Jumps at the rim really help IMO. The last few weeks I've made a conscious effort to go try and dunk more and I feel like its helping. It certainly is helping with my timing but I feel like the max/near max jumps have really helped my movement efficiency.

LBSS · « **Reply #1895 on:** June 16, 2013, 12:32:22 am »

last night:

WEIGHT: ???
SORENESS: glutes
ACHES/INJURIES: right wrist
MENTAL STATE: tired

- stretch/mobility x 20-30 mins

this morning:

WEIGHT: ???
SORENESS: glutes a little bit
ACHES/INJURIES: right wrist
MENTAL STATE: tired

- superset x 5
-- bw squat x 25
-- various stretching and mobility stuff. and some feldenkrais stuff.

ETA: just now (~9 PM):

WEIGHT: ???
SORENESS: glutes a little bit
ACHES/INJURIES: bad headache, something weird and sticky in one of the adductors
MENTAL STATE: out of it, hit a wall this afternoon during my meetings and never quite got over it. headache lasted about four hours.

- some calisthenics and bw exercises
- tried a few pogos but head throbbed like a motherfucker

- exercise bike x 20 mins
low intensity, just wanted to get HR up and break a sweat without having to change head altitude

- stretch x 15 mins

glad i forced myself to go down and get on the bike. headache seems to have dissipated somewhat. i had meetings from 9:30-7:30 today and i had to lead or play a large role in all of them, which makes them both more interesting and more exhausting. tomorrow will hopefully be somewhat easier as we'll spend most of the day in small groups. after meetings ended today i came back up to my room and vegged out for a bit before forcing myself to start moving around. weak effort but i couldn't muster much more today. also i had mad diarrhea today. i assume from some fruit or veggie i ate yesterday. drank tons of water.

better luck tomorrow.

LBSS · « **Reply #1896 on:** June 17, 2013, 11:18:43 am »

WEIGHT: ???
SORENESS: none
ACHES/INJURIES: right wrist but less
MENTAL STATE: fucking awesome, so twitchy. could have had a great sprint/jumps session but oh well.

- warm up
recent PR for jump rope dexterity. was doing running criss-crosses with ease. once i really master those it's on to criss-cross double-unders.

- SL pogo x 5,3,3,3,3
better than the other day, still kind of rough.

- during rest periods:
-- neutral paused chin x 5,5
-- dip x 5,5
-- TTB x 5,5

no time to stretch, gotta shower right quick and then head to a work dinner. glad i got this in, would have been a shame to waste the good frame of mind.

mdevin93 · « **Reply #1897 on:** June 19, 2013, 11:55:26 am »

Quote from: Raptor on June 11, 2013, 02:05:52 pm

Speaking of bands... I wonder what something like a powerjumper would do to LBSS if he were to train with it for a while.

That reminds me - I have to start using that thing again.

I saw a video on the Overtime Athletes channel (The channel is ran by Chris Bernard...Elliott Hulse's Strength Camp Gym partner) of him doing jumps with a stretching band around his neck. With the oversped eccentric portion it reminded me exactly of a cheap alternative to a Power Jumper (I just checked they run for 70), and I have one as well as my dad that we got for like 15 bucks from the chiropractor we go to. Obviously the band probably isn't as good as power jumper, and the elasticity would probably wear out somewhat quick, but I was just wondering what you guys' thought on it would be, as I think it is a pretty good cheap alternative. Here's a video of me doing some:

http://www.youtube.com/watch?v=5CDcluJer3Q

(Sorry for posting this on your journal. I just remember Raptor saying the quote I used above and thought it would be relevant to post it here. Besides the majority of users are linked to and read your journal haha.)

TKXII · « **Reply #1898 on:** June 19, 2013, 12:31:17 pm »

Quote from: ChrisM on June 11, 2013, 02:01:29 pm

I by no means am an expert but I do know what seems to have helped me. Last fall I was grinding out reps and lifting 'heavy' and I noticed some improvement in my SVJ but my RVJ (in particular my plant speed) really suffered. Since I lowered the weight a little and have focused on lifting faster (in both lift phases) my RVJ and plant speed have vastly improved and I've seen small improvement in my SVJ. The resistance bands I use currently help I'm sure as they force me down into the squat much quicker and make me finish reps instead of letting momentum take over.

Just my 2 cents.

true. this worked for me too in the PAST. But this imo helps with linear gains in everything, in contrast to periodized training where you get strong, then explosive. Linear training confuses my muscles too much unless I stick just to bilateral plyos which definitely aren't nearly as effective for me as single legged plyos for improving the vert, but the single leg plyos decrease my lifts and confuse muscles the fastest, next to long sprints.

Quote from: mdevin93 on June 19, 2013, 11:55:26 am

http://www.youtube.com/watch?v=5CDcluJer3Q

(Sorry for posting this on your journal. I just remember Raptor saying the quote I used above and thought it would be relevant to post it here. Besides the majority of users are linked to and read your journal haha.)

your video is set to private so no one can view it at the moment.

I would like to experiment with a powerjumper sometime in the future so I do want to see this video.

And LBSS we gotta train soon again bro. I understand you're out of town though so hmu when you're back!

LBSS · « **Reply #1899 on:** June 19, 2013, 12:40:03 pm »

^^^ yes. i'm gonna post some of that footage on youtube when i get a minute to edit it together. i'll be back june 30, prob need a couple of days to recover, then most definitely.

WEIGHT: ???
SORENESS: none
ACHES/INJURIES: none
MENTAL STATE: kind of loose, relaxed, not a good frame of mind for exercise

- warm up

- SL pogo x 3,3,3,3,3
woof. noticeably worse on the third rep each time. especially left leg.

- BSS 50s x 10,10

- superset x 2
-- DB bench 50s x 10
-- low cable row stack x 10

- SL paused calf raise 50 x 10

- swiss ball elbow roll outs x 10,10

- SL hops ME x 8; LE x 30
need more of these low effort reps.

- stretch

the workshop i've been running the past few days ended this evening, so i think the relief of it being over just led to a bit of a rush of relief and relaxation. lots more work to do but at least it's more or less on my own from here on out and i don't have to worry about lots of other people. all things considered this was an okay workout. time to order some room service.

mdevin93 · « **Reply #1900 on:** June 19, 2013, 01:45:28 pm »

Quote from: mdevin93 on June 19, 2013, 11:55:26 am

Quote from: Raptor on June 11, 2013, 02:05:52 pm
Speaking of bands... I wonder what something like a powerjumper would do to LBSS if he were to train with it for a while.

That reminds me - I have to start using that thing again.

I saw a video on the Overtime Athletes channel (The channel is ran by Chris Bernard...Elliott Hulse's Strength Camp Gym partner) of him doing jumps with a stretching band around his neck. With the oversped eccentric portion it reminded me exactly of a cheap alternative to a Power Jumper (I just checked they run for 70), and I have one as well as my dad that we got for like 15 bucks from the chiropractor we go to. Obviously the band probably isn't as good as power jumper, and the elasticity would probably wear out somewhat quick, but I was just wondering what you guys' thought on it would be, as I think it is a pretty good cheap alternative. Here's a video of me doing some:

http://www.youtube.com/watch?v=5CDcluJer3Q

(Sorry for posting this on your journal. I just remember Raptor saying the quote I used above and thought it would be relevant to post it here. Besides the majority of users are linked to and read your journal haha.)

Quote from: Avishek on June 19, 2013, 12:31:17 pm

Quote from: ChrisM on June 11, 2013, 02:01:29 pm
I by no means am an expert but I do know what seems to have helped me. Last fall I was grinding out reps and lifting 'heavy' and I noticed some improvement in my SVJ but my RVJ (in particular my plant speed) really suffered. Since I lowered the weight a little and have focused on lifting faster (in both lift phases) my RVJ and plant speed have vastly improved and I've seen small improvement in my SVJ. The resistance bands I use currently help I'm sure as they force me down into the squat much quicker and make me finish reps instead of letting momentum take over.

Just my 2 cents.

true. this worked for me too in the PAST. But this imo helps with linear gains in everything, in contrast to periodized training where you get strong, then explosive. Linear training confuses my muscles too much unless I stick just to bilateral plyos which definitely aren't nearly as effective for me as single legged plyos for improving the vert, but the single leg plyos decrease my lifts and confuse muscles the fastest, next to long sprints.

Quote from: mdevin93 on June 19, 2013, 11:55:26 am

http://www.youtube.com/watch?v=5CDcluJer3Q

(Sorry for posting this on your journal. I just remember Raptor saying the quote I used above and thought it would be relevant to post it here. Besides the majority of users are linked to and read your journal haha.)

your video is set to private so no one can view it at the moment.

I would like to experiment with a powerjumper sometime in the future so I do want to see this video.

And LBSS we gotta train soon again bro. I understand you're out of town though so hmu when you're back!

My bad, meant for it to be unlisted. Fixed

Raptor · « **Reply #1901 on:** June 19, 2013, 04:24:00 pm »

Quote from: mdevin93 on June 19, 2013, 11:55:26 am

Quote from: Raptor on June 11, 2013, 02:05:52 pm
Speaking of bands... I wonder what something like a powerjumper would do to LBSS if he were to train with it for a while.

That reminds me - I have to start using that thing again.

I saw a video on the Overtime Athletes channel (The channel is ran by Chris Bernard...Elliott Hulse's Strength Camp Gym partner) of him doing jumps with a stretching band around his neck. With the oversped eccentric portion it reminded me exactly of a cheap alternative to a Power Jumper (I just checked they run for 70), and I have one as well as my dad that we got for like 15 bucks from the chiropractor we go to. Obviously the band probably isn't as good as power jumper, and the elasticity would probably wear out somewhat quick, but I was just wondering what you guys' thought on it would be, as I think it is a pretty good cheap alternative. Here's a video of me doing some:

http://www.youtube.com/watch?v=5CDcluJer3Q

(Sorry for posting this on your journal. I just remember Raptor saying the quote I used above and thought it would be relevant to post it here. Besides the majority of users are linked to and read your journal haha.)

Not bad, I think the thing is you need to secure that thing... it could slip out of your foot and hit you in the face

)

LBSS · « **Reply #1902 on:** June 20, 2013, 01:01:54 pm »

this morning:

- stretch hips and quads x 15 mins

tonight:

WEIGHT: ???
SORENESS: glutes, pecs
ACHES/INJURIES: none
MENTAL STATE: tired, okay but not especially hyped

- lots of jump rope singles in sets of 100, mixed with calisthenics

- criss-cross practice x 10 mins

- ME SL hops x 30,30

- avishek horiztontal-hop-to-SVJ x 3,3

- 1-step SLRVJ x ~8

- superset x 2
-- paused pull up x 5
-- paused dip x 5

- strict TTB x 5,5,5

haven't stretched yet, waiting for food to come. will stretch after i eat.

AGC · « **Reply #1903 on:** June 21, 2013, 01:23:10 am »

Quote from: mdevin93 on June 19, 2013, 11:55:26 am

Quote from: Raptor on June 11, 2013, 02:05:52 pm
Speaking of bands... I wonder what something like a powerjumper would do to LBSS if he were to train with it for a while.

That reminds me - I have to start using that thing again.

I saw a video on the Overtime Athletes channel (The channel is ran by Chris Bernard...Elliott Hulse's Strength Camp Gym partner) of him doing jumps with a stretching band around his neck. With the oversped eccentric portion it reminded me exactly of a cheap alternative to a Power Jumper (I just checked they run for 70), and I have one as well as my dad that we got for like 15 bucks from the chiropractor we go to. Obviously the band probably isn't as good as power jumper, and the elasticity would probably wear out somewhat quick, but I was just wondering what you guys' thought on it would be, as I think it is a pretty good cheap alternative. Here's a video of me doing some:

http://www.youtube.com/watch?v=5CDcluJer3Q

(Sorry for posting this on your journal. I just remember Raptor saying the quote I used above and thought it would be relevant to post it here. Besides the majority of users are linked to and read your journal haha.)

Hmm, it's hard to tell based on the short range of motion of your jumps and not having a normal set to compare to. It looks similar but I don't know if it's actually accelerating the eccentric phase of your jump. If you don't care about the band, I'd just cut it in half and make some ties for your legs. That way you wouldn't be restricted and could jump more naturally. You could also add another band if the overspeed effect isn't strong enough with one.

LBSS · « **Reply #1904 on:** June 23, 2013, 12:58:44 pm »

WEIGHT: ???
SORENESS: none
ACHES/INJURIES: a little tight in my right calf and hamstring
MENTAL STATE: okay, pretty good i guess

- warm up
jump rope is clicking. running criss-crosses with ease.

- SL pogo max effort x 3,3,3

- superset x 3
-- avishek hop depth jumps x 3
-- paused pull up x 6
-- paused bench 60kg x 6

- hanging leg raise x 10

gym was closing. friday was a full day of traveling and then yesterday and today i worked until late. glad i got in the gym at all.

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Author Topic: a fast and explosive donkey! (Read 1858743 times)

AlexV

Re: a fast and explosive donkey!

entropy

Re: a fast and explosive donkey!

Raptor

Re: a fast and explosive donkey!

LBSS

Re: a fast and explosive donkey!

ChrisM

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LBSS

Re: a fast and explosive donkey!

LBSS

Re: a fast and explosive donkey!

mdevin93

Re: a fast and explosive donkey!

TKXII

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LBSS

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mdevin93

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Raptor

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LBSS

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AGC

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LBSS

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