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fast does lie

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i'm hopeless
« on: May 31, 2013, 09:09:04 am »
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So I joined a pretty competitive league.  I must say that though i have been training for vertical religiously the last 14 months, i was actually training for speed.  I did lots of squats and hip extensions and hamstring stuff almost every other day at near 90% RM.  I am overweight but its okay.

Last night i was able to outrun some extremely gifted athletes, but the problem is when ur running at 50mph... ur kind of out of control and u can't get elevation.  I want to be able to run that fast AND get some elevation/control...
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33yrs | 24in SVJ | >45% BF | 227LB | 5'9 | 7'5 reach | 400lb max squat paused | 5'8 wingspan | 26in RVJ

Coming back from 2 years of inactivity!

Goal: Maintain 385-405lb squat while cutting down to 165 LB

Raptor

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Re: i'm hopeless
« Reply #1 on: May 31, 2013, 09:14:17 am »
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That's what I've been saying off myself - it's not that I lack the ability to develop power, it's the lack of control/breaking once that power has been developed.

Yes I can get very fast but once I'm there I don't have good enough breaks to stop/change direction (and jumping is a change of direction from horizontal to vertical). Hence my obsession with the breaks of the body - the quads.

Obviously there are other ways of having good breaks and taking some of the blunt from the quads, like having powerful calves and a good posture (so the glutes get some of the deceleration as well functioning at the hip).
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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

ChrisM

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Re: i'm hopeless
« Reply #2 on: May 31, 2013, 09:59:45 am »
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Quote from: fast does lie on May 31, 2013, 09:09:04 am
So I joined a pretty competitive league.  I must say that though i have been training for vertical religiously the last 14 months, i was actually training for speed.  I did lots of squats and hip extensions and hamstring stuff almost every other day at near 90% RM.  I am overweight but its okay.

Last night i was able to outrun some extremely gifted athletes, but the problem is when ur running at 50mph... ur kind of out of control and u can't get elevation.  I want to be able to run that fast AND get some elevation/control...

I'm sure that extra weight doesn't hurt your ability to transition from horizontal to vertical at all....

Think about it, what brakes and changes direction better a 3000lb car or a 5000lb car with the same brakes/suspension?
« Last Edit: May 31, 2013, 10:06:19 am by ChrisM »
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Insert motivational quote here...

vag

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Re: i'm hopeless
« Reply #3 on: May 31, 2013, 10:08:54 am »
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Target training paces (min/km), calculated from 5K PR 22:49 :
Easy run : 5:48
Tempo run : 4:50
VO2-max run :4:21
Speed form run : 4:02

---

Quote from: adarqui on May 17, 2021, 04:57:01 pm
it's the biggest trick in the run game.. go slow to go fast. it doesn't make sense until it smacks you in the face and you're like ....... wtf?

LBSS

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Re: i'm hopeless
« Reply #4 on: May 31, 2013, 10:16:43 am »
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brakes.
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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: i'm hopeless
« Reply #5 on: May 31, 2013, 10:37:11 am »
+1
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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

seifullaah73

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Re: i'm hopeless
« Reply #6 on: May 31, 2013, 04:12:44 pm »
+1
lol'd in real life.

that baby reminds of this other baby who is just scared of anyone with facial hair lol
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Warm up drills
   - a walk, b skip quick powerful switch (heel to hams focus), a runs, dribbles small to big to run, straight leg to runs (force, reflex, go up/forward). force to hit the ground before it hits the ground knee/hip is at 90 degrees.
   - acceleration: low heel recovery, shin angle low, drive legs back before hitting the ground and drive thighs/knee forward not up
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Measuring reminder:
5 toe to heel steps = 148cm
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�Strength comes from the legs, Power comes from the torso and Speed comes from the arm.� � Al Vermeil
Arm also aids the legs in driving it down with power - seifullaah73

My Progress Log
A Journey to Running fast and Jumping High
http://www.adarq.org/progress-journals-experimental-routines/my-journey-to-hypertrophy/
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