Author Topic: input on my ankle stiffness experiment (Read 23850 times)

adarqui · « **Reply #15 on:** June 09, 2009, 02:04:59 am »

Quote from: Jack Woodrup on June 09, 2009, 01:51:47 am

I have a vibration plate in my gym. Not a Powerplate or anything like that. I don't know what brand it is. It is an oscillating plate which is why I went for that one. Most studies are not very supportive. The only reseearch stuff I have found that was really positive was the stuff Bosco did in the late 90's. That said, your observations about pre-workout are similar to what I have found. It is a great way to warm up the muscles and joints prior to the hard stuff in the workout. As I can't do any regular heavy lifting or jumping at the moment I am compromising so I use it with a 60 pound weight vest and a 35kg sand bag for extra resistance. It will be interesting to see how much strength, speed, and jumping, as well as things like stiffness I have lost when I am fully recovered. Who knows, maybe all that theory about preferential activation of FT fibers is true and I end up jumping higher - I doubt it. Sorry for getting off topic a bit.

Cheers

Jack

getting off topic is great.. dont apologize.

man you got some cool equipment, do you have pics of your gym etc? i've never seen them on your site.

the preferrential recruitment of FTMU's has mostly been ruled out, but their are still studies that back it.. some EMS studies have said you can though.

from the looks of it, EMS, mental training, and pool work might be pretty effective.. im to ADD for the mental training stuff to understand it as a protocol though.. just dont use EMS in the pool.

what do you attribute your knee tendonitis too ?

peace

Jack Woodrup · « **Reply #16 on:** June 09, 2009, 07:37:19 am »

The knee tendonitis is probably due to a variety of things. Age - I am 34. Lack of attention to recovery - With two very young children I have been not getting enough sleep and also not paying enough attention to things such as icing, foam rolling and stretching which I used to do far more strictly. And the real killer - doing dumb stuff like jumping on hard surfaces too much and not warming up enough. I have been having autologous blood injections to treat it (they take blood out of your arm and inject it directly into the tendon). This has been helping although I am still a long way from resuming full activities such as actually playing basketball.

I wish I could post some nice photos of my gym. Currently I am operating out of a temporary facility whilst my house is being built. That will be great as I will have a huge space to train people right downstairs that would put some of the gyms on MTV's cribs to shame. My equipment list isn't that crazy though because I don't train large groups of people. Usually a maximum of 2 at a time. When the new house is finished I have a few plans to change that but for now i consists of the basics (a power rack, barbell, lots of weights, a variety of cardio machines which I mostly only let people do high intensity sprints on. I feel bad about charging people good money to watch them ride a bike for 30 minutes), plus a few special toys (various specialty bars such as SS Bar, Trap bar, a bunch of kettlebells, a bunch of bands, the vibration plate, a GHR, various sandbags, several weight vests, a weight sled, gymnastic rings, a landmine etc).

The mental training side of things you mention is interesting stuff. So hard to quantify or test though. But psyching up definitely works so there is something to it.

Cheers

Jack

jr2020 · « **Reply #17 on:** June 11, 2009, 04:58:43 pm »

high rep ankle jumps and the like remind me of the old Air Alert days...maybe they were on to something too?

AlexMaroko · « **Reply #18 on:** June 12, 2009, 08:48:30 pm »

<quote>the reason im doing everything weighted, is I want alot more reflexive force production when I land in those positions.. and I can progressively overload (albeit small progressions) those positions and keep increasing my stiffness properly.. If i could reflexively gain more force output in any of those positions, my jumping should improve..</quote>

This is just what I've found (and from talking with Kelly): Using weights to increase the force of the ankle stiffness stuff seems to affect the joints moreso than increasing the acceleration of the movement.

Since F=MA, you can increase the force by increasing your mass, or your acceleration. External weights would be increased mass.

Increasing the height of the movement would be acceleration, and my preferential choice.

Obviously some of your exercise choices don't lend themselves to increasing force through that means, but in spots where you can, I would.

<END NERD SPEAK>

adarqui · « **Reply #19 on:** June 12, 2009, 11:53:14 pm »

Quote from: AlexMaroko on June 12, 2009, 08:48:30 pm

<quote>the reason im doing everything weighted, is I want alot more reflexive force production when I land in those positions.. and I can progressively overload (albeit small progressions) those positions and keep increasing my stiffness properly.. If i could reflexively gain more force output in any of those positions, my jumping should improve..</quote>

This is just what I've found (and from talking with Kelly): Using weights to increase the force of the ankle stiffness stuff seems to affect the joints moreso than increasing the acceleration of the movement.

Since F=MA, you can increase the force by increasing your mass, or your acceleration. External weights would be increased mass.

Increasing the height of the movement would be acceleration, and my preferential choice.

Obviously some of your exercise choices don't lend themselves to increasing force through that means, but in spots where you can, I would.

<END NERD SPEAK>

sup alex "the takeover" maroko..

well, i don't really see how it's affecting the "joints" more than actual stiffness.. i mean i feel it all muscular, and i reach fatigue (muscular) faster when using the weighted variations.

i mean, if i was going very intense on the weight, to the point where i was forcing my rebounds (not actually rebounding) then i could understand that..

i havnt been doing the weighted variations the passed few sessions though.. im going ALL bodyweight.. ill use KE from freefall to overload, not some dumb weights..

so far i like it much better... so scratch what i said about doing weighted variations..

and single leg submax pogos with leg completely locked and glute squeezed is damn effective at hitting the PF's.

peace man

AlexMaroko · « **Reply #20 on:** June 13, 2009, 12:08:02 pm »

Quote from: adarqui on June 12, 2009, 11:53:14 pm

Quote from: AlexMaroko on June 12, 2009, 08:48:30 pm
<quote>the reason im doing everything weighted, is I want alot more reflexive force production when I land in those positions.. and I can progressively overload (albeit small progressions) those positions and keep increasing my stiffness properly.. If i could reflexively gain more force output in any of those positions, my jumping should improve..</quote>

This is just what I've found (and from talking with Kelly): Using weights to increase the force of the ankle stiffness stuff seems to affect the joints moreso than increasing the acceleration of the movement.

Since F=MA, you can increase the force by increasing your mass, or your acceleration. External weights would be increased mass.

Increasing the height of the movement would be acceleration, and my preferential choice.

Obviously some of your exercise choices don't lend themselves to increasing force through that means, but in spots where you can, I would.

<END NERD SPEAK>

sup alex "the takeover" maroko..

well, i don't really see how it's affecting the "joints" more than actual stiffness.. i mean i feel it all muscular, and i reach fatigue (muscular) faster when using the weighted variations.

i mean, if i was going very intense on the weight, to the point where i was forcing my rebounds (not actually rebounding) then i could understand that..

i havnt been doing the weighted variations the passed few sessions though.. im going ALL bodyweight.. ill use KE from freefall to overload, not some dumb weights.. so far i like it much better... so scratch what i said about doing weighted variations..

and single leg submax pogos with leg completely locked and glute squeezed is damn effective at hitting the PF's.

peace man

I meant joints as in they start hurting when you start using weight....not like you start "muscling" stuff.

I like the sound of sticking with all body weight variations too.

All right, I have to get back to "taking over"...

bball2020 · « **Reply #21 on:** March 01, 2010, 11:33:37 pm »

dude the man the myth the legend

adarqui · « **Reply #22 on:** March 02, 2010, 12:59:50 am »

Quote from: bball2020 on March 01, 2010, 11:33:37 pm

dude the man the myth the legend

ahahaha
!@$!@$!@

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Author Topic: input on my ankle stiffness experiment (Read 23850 times)

adarqui

Re: input on my ankle stiffness experiment

Jack Woodrup

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jr2020

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AlexMaroko

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adarqui

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AlexMaroko

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bball2020

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adarqui

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