Author Topic: a fast and explosive donkey!  (Read 1860123 times)

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LBSS

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Re: a fast and explosive donkey!
« Reply #3540 on: April 03, 2016, 04:29:48 pm »
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went to a wedding this weekend. had a blast, ate like shit, actually kept drinking pretty controlled which was good. will go to the gym in a bit.

trying to figure out if i should just keep doing what i've been doing or switch back to the peaking routine that i was doing in january and PRing every week.
Muscles are nonsensical they have nothing to do with this bullshit.

- Avishek

https://www.savannahstate.edu/cost/nrotc/documents/Inform2010-thearmstrongworkout_Enclosure15_5-2-10.pdf

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LBSS

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Re: a fast and explosive donkey!
« Reply #3541 on: April 03, 2016, 09:22:14 pm »
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- daily routine
Muscles are nonsensical they have nothing to do with this bullshit.

- Avishek

https://www.savannahstate.edu/cost/nrotc/documents/Inform2010-thearmstrongworkout_Enclosure15_5-2-10.pdf

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LBSS

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Re: a fast and explosive donkey!
« Reply #3542 on: April 04, 2016, 09:14:37 pm »
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- daily routine

glutes sore. tired.
Muscles are nonsensical they have nothing to do with this bullshit.

- Avishek

https://www.savannahstate.edu/cost/nrotc/documents/Inform2010-thearmstrongworkout_Enclosure15_5-2-10.pdf

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LBSS

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Re: a fast and explosive donkey!
« Reply #3543 on: April 05, 2016, 07:39:48 pm »
+1
WEIGHT: 186.6 (170.6)
SORENESS: glutes a little
ACHES/INJURIES: right knee, right toe kind of bad
MENTAL STATE: good

- warm up

- skater jump x 20

- one-step RVJ x 5,5
hit 33 multiple times with the vest on, PR

- DLRVJ x 12
vest off. had a dude try a few lobs but his throws sucked. probably wasn't getting high enough anyway. did get two very hard dunks with the dodgeball.

- bound-bound-jump x 3
vest back on. knee displeased.

- MB throws x 10
got a few on vid, new phone has slow-mo...yeah baby.

- paused speed squat 285 x 5,5

- DB OHP 60s x 5; 50s x 5
wrists hurt, need to back off on these and then build back up.

- daily routine
Muscles are nonsensical they have nothing to do with this bullshit.

- Avishek

https://www.savannahstate.edu/cost/nrotc/documents/Inform2010-thearmstrongworkout_Enclosure15_5-2-10.pdf

black lives matter

T0ddday

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Re: a fast and explosive donkey!
« Reply #3544 on: April 05, 2016, 07:46:36 pm »
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Avoid going vest on, vest off, vest on.

1)  Either start training with zero added load or moderate added load and increase the weight during the session.
2) Start training with adequate load for hypergravity (what you wear around) or even increased load and warm up and then remove weight during the session until you have no added load. 

Either is ok for different reasons but going on, off, on is pretty dangerous... 

LBSS

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Re: a fast and explosive donkey!
« Reply #3545 on: April 05, 2016, 07:52:16 pm »
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duly noted. why, out of curiosity?
Muscles are nonsensical they have nothing to do with this bullshit.

- Avishek

https://www.savannahstate.edu/cost/nrotc/documents/Inform2010-thearmstrongworkout_Enclosure15_5-2-10.pdf

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adarqui

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Re: a fast and explosive donkey!
« Reply #3546 on: April 05, 2016, 08:09:14 pm »
0
WEIGHT: 186.6 (170.6)
SORENESS: glutes a little
ACHES/INJURIES: right knee, right toe kind of bad
MENTAL STATE: good

- warm up

- skater jump x 20

- one-step RVJ x 5,5
hit 33 multiple times with the vest on, PR

damn nice!


Quote
- DLRVJ x 12
vest off. had a dude try a few lobs but his throws sucked. probably wasn't getting high enough anyway. did get two very hard dunks with the dodgeball.

- bound-bound-jump x 3
vest back on. knee displeased.

- MB throws x 10
got a few on vid, new phone has slow-mo...yeah baby.

- paused speed squat 285 x 5,5

- DB OHP 60s x 5; 50s x 5
wrists hurt, need to back off on these and then build back up.

- daily routine

that super sick HD quality too?  :highfive:

LBSS

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Re: a fast and explosive donkey!
« Reply #3547 on: April 05, 2016, 08:54:04 pm »
+1
yup!

how'd i do on the MB OH tosses?

<a href="http://www.youtube.com/watch?v=mq55ULeC7dQ" target="_blank">http://www.youtube.com/watch?v=mq55ULeC7dQ</a>

<a href="http://www.youtube.com/watch?v=8EVEYVpLNZ8" target="_blank">http://www.youtube.com/watch?v=8EVEYVpLNZ8</a>

<a href="http://www.youtube.com/watch?v=ab0zoQhBQo0" target="_blank">http://www.youtube.com/watch?v=ab0zoQhBQo0</a>
Muscles are nonsensical they have nothing to do with this bullshit.

- Avishek

https://www.savannahstate.edu/cost/nrotc/documents/Inform2010-thearmstrongworkout_Enclosure15_5-2-10.pdf

black lives matter

Raptor

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Re: a fast and explosive donkey!
« Reply #3548 on: April 06, 2016, 05:23:36 am »
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In the standing med ball toss I would try to push my hips back further, like trying to touch a wall with my butt backwards. So basically, more of a hip hinge/hip action. In your case it seems like the chest just drops down forward and the hips don't get too much displacement/ROM.

By the way - what happens when you wear the weight vest and jump around with it? In my case, the last time I used it, my tendency was to become more quad dominant. I think it's interesting because it tends to show you what your dominance is, if you will, once you get loaded with additional weight. Hard to determine what this means, considering the distribution of the added mass, but still, interesting to note.
Current PR status:

All time squat: 165 kg/Old age squat: 130 kg
All time deadlift: 184 kg/Old age deadlift: 140 kg
All time bench: 85 kg/Old age bench: 70kgx5reps
All time hip thrust (same as old age hip thrust): 160kgx5reps

LBSS

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Re: a fast and explosive donkey!
« Reply #3549 on: April 06, 2016, 04:13:37 pm »
0
interesting point about the hip displacement. i *feel* like i'm trying to take my hips back, so not sure how i could load the hips more without dropping them, i.e. bending knees. but maybe i should do that. something to try.

vest makes it harder to jump without overloading my knees. that's the only major difference i notice.
Muscles are nonsensical they have nothing to do with this bullshit.

- Avishek

https://www.savannahstate.edu/cost/nrotc/documents/Inform2010-thearmstrongworkout_Enclosure15_5-2-10.pdf

black lives matter

LBSS

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Re: a fast and explosive donkey!
« Reply #3550 on: April 06, 2016, 07:39:51 pm »
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- daily routine

right knee bothered me today but feels better in the evening. made it through the pistols and shrimp squats with no issues.
Muscles are nonsensical they have nothing to do with this bullshit.

- Avishek

https://www.savannahstate.edu/cost/nrotc/documents/Inform2010-thearmstrongworkout_Enclosure15_5-2-10.pdf

black lives matter

Raptor

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Re: a fast and explosive donkey!
« Reply #3551 on: April 07, 2016, 03:52:27 am »
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interesting point about the hip displacement. i *feel* like i'm trying to take my hips back, so not sure how i could load the hips more without dropping them, i.e. bending knees. but maybe i should do that. something to try.

Well, hip hinge, just like in a RDL or a KB swing. Should be easier to do, since you have the weight of the med ball in front of you for additional balance.
Current PR status:

All time squat: 165 kg/Old age squat: 130 kg
All time deadlift: 184 kg/Old age deadlift: 140 kg
All time bench: 85 kg/Old age bench: 70kgx5reps
All time hip thrust (same as old age hip thrust): 160kgx5reps

LBSS

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Re: a fast and explosive donkey!
« Reply #3552 on: April 08, 2016, 09:25:41 am »
+1
LAST NIGHT

- warm up

- DLRVJ x 12
not great, rushed warm up because i was trying to get these jumps in before pickup started and i had to go work out with my dad

- various and sundry shit x 60 mins
started teaching my dad to jump rope and do DB swings. i really like training my parents. it's just super interesting to see how they organize movement and how different they are.
Muscles are nonsensical they have nothing to do with this bullshit.

- Avishek

https://www.savannahstate.edu/cost/nrotc/documents/Inform2010-thearmstrongworkout_Enclosure15_5-2-10.pdf

black lives matter

T0ddday

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Re: a fast and explosive donkey!
« Reply #3553 on: April 10, 2016, 05:13:02 am »
+1
duly noted. why, out of curiosity?

Well consider some of the reasons why the weight vest works and the positives and negatives to jumping with added load.  The obvious positive is that more load means more motor units will need to be turned on to jump.  The negative is the speed of the jump will be reduced under added load.  To make it real simple think of something like a squat or deadlift/clean.  If you go to the gym to do squats you might start with light load and move the bar very quickly.  After moving 135 and 225 very quickly you will have the movement pattern and speed down and be able to attempt a bigger weight like 315.  Similarly, you might do a bigger weight like 315 before you do your speed squats with 225 because the quick neural adaption to the bigger weight will make 225 "feel light".  Some oly lifters do this with deadlift - they deadlift a big weight like 500 or 600 and then go do cleans or clean pulls with a lighter weight because the new weight feels light.  However, they don't squat heavy, then squat light, then squat heavy again.  Reason being that re-adapting to the light weight and to the heavy weight again after fatigue and use of the heavy weight to poteniate the light weight will make them struggle with the heavier weight...

I hope that makes sense.  The bottom line is we see athletes hit weighted PRs in the jumps by working their way up to a heavy weight trying to maintain the speed with lighter loads.  We also see athletes hit PRs with light weight or no load by first doing heavy weighted jumps.  But we don't see good performance when an athlete goes from BW to weighted to unweighted.  In general the best affect of the weight vest comes from wearing it outside of training and during warmup.  It's debatable whether weight should be left on all or some or no workouts.  Nothing wrong with taking it off during the workout to maximize ME jumps - but putting it back on will make things unnecessarily difficult...

Leonel

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Re: a fast and explosive donkey!
« Reply #3554 on: April 10, 2016, 05:51:00 am »
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To be honest the rationale behind your suggestion doesn't really make sense. Ever heard of wave loading on something like a squat going like 70% x 3, 80% x 3, 75% x 3, 85% x 3 etc. or even the method of french contrast which relys completely on going from weighted to unweighted to weighted again. I think you can achieve good progress with applying methods like that imho.