TL Health and Fitness Initiative 2011 - Page 468

Necosarius

Sweden4042 Posts

August 01 2011 08:45 GMT

#9341

On August 01 2011 15:43 AoN.DimSum wrote:
recommend me some nutrition books!

List I thought of:
-The Paleo Solution
-Good Calories,Bad Calories
-Vegetarian Myth

The Primal blueprint?

BouBou.865

Netherlands814 Posts

August 01 2011 09:32 GMT

#9342

For Powerclean my flexibility is still lacking, after almost 3 weeks. It's definately gotten better but still can't rack properly. Should attempting Powercleans be enough to increase my flexibility or should I do stretches aswell on my off days?

rEiGN~

369 Posts

August 01 2011 09:35 GMT

#9343

On August 01 2011 18:32 BouBou.865 wrote:
For Powerclean my flexibility is still lacking, after almost 3 weeks. It's definately gotten better but still can't rack properly. Should attempting Powercleans be enough to increase my flexibility or should I do stretches aswell on my off days?

Add some front squats to your workouts. Possibly do some in every workout with light weights just for the flexibility.

jjhchsc2

Korea (South)2393 Posts

August 01 2011 11:29 GMT

#9344

text heavy-

+ Show Spoiler +

On July 30 2011 16:20 phyre112 wrote:

Show nested quote +

On July 30 2011 15:48 jjhchsc2 wrote:

On July 30 2011 03:25 eshlow wrote:

On July 29 2011 15:18 jjhchsc2 wrote:
ahhhh back to basketball season-
Do any of you guys train your 50/100m sprints?
is it still like any strength training where you would do a sprint 3x5/5x5?
do weighted sprints increase your speed or is it just unecessary?

My vertical jump (where you just jump straight up into the air) gone from 42cm to 52 cm and back down to 47cm by yesterday. it increased coz i lost abit of weight and i was doing alot of running/basketball and i am now looking to increase it again.
i have found this site http://www.sport-fitness-advisor.com/plyometricexercises.html and found it pretty useful. seem good?
Are there any benefits of doing any of the excercises 1 legged? except for the fact that it is harder?
Are there any other calisthenics/simple weight training to increase my vertical jump as well?

Read Kelly Baggett's stuff

http://www.higher-faster-sports.com/

wow alot of interesting articles. i will be sure to read them.
thanks.

On July 29 2011 17:37 phyre112 wrote:

For sprinting volume, 3x5 or 5x5 would be terrible. Look into "High Intensity Interval Training" - Basically you sprint all out for a period of time, then either rest or jog for a period of time, then sprint again. If you've already got the cardio down to run through an entire basketball game, this should be the main thing you need to do to improve. Weighted sprints are only going to lead to injury. I'm not entirely sure how you would "weight" them - carrying a dumbbell? Strapping heavy things to your wrist/ankles? Either way, don't bother.

Plyometrics are helpful, if you've already got strength behind them - especially when it comes to things like vertical jump. These types of things might be useful for changing directions, but if jumping is what you're worried about, look elsewhere. First, Squat heavy. Second, Power clean (or even better, full clean) heavy. The squat is a Huge strength movement, involving the majority of muscles in the body, especially the lower body and core. The power clean (and the full clean) are an explosive movement, that when properly executed take a large portion of that strength, and put it to use very quickly. You can mess around with all the running, the box jumps, the one legged jump squats, whatever.... and they'll give you some results, but anyone who's got a great vertical leap also has a big squat. There's just no better way to develop the leg strength.

Get on a strength program like SS - perhaps modified to only work out 2 days a week if you're doing a lot of basketball in between, and you will see an improvement in your basketball, in more areas than just your jump. Some plyometrics are worth doing - and you can add those in eventually, but unless you're already strong, they're not the best way to get where you want to go.

thanks for saving me the injury hahaha and the HIIT stuff looks really fun and time effecient to do.
I currently dont have access to a gym currently because of school (in korea it's very strict about having to just pure study) i went to the gym abit before because of holiday/break.
in the meantime i will just try to do some weightless squats and practice my jump technique/squat technique. hmmmmmmm is there anything else?
Do you need a coach for the power clean? looks abit dangerous/scary haha

Power Cleans can always be helped by having a coach, but it's not at all necessary. There's been various sources for form linked through this thread, and there are more through the internet. Read up, watch some videos, then get out and try it. Take some videos of yourself, critique them, and then post them up here so that we can all give you tips as well, and you should be good.

If you want to do squats without weight, try a progression towards one legged squats - just doing free standing ones is going to be too easy to provide any strength gain.

+ Show Spoiler +

On July 30 2011 22:13 eshlow wrote:

Show nested quote +

On July 30 2011 15:48 jjhchsc2 wrote:

On July 30 2011 03:25 eshlow wrote:

Read Kelly Baggett's stuff

http://www.higher-faster-sports.com/

wow alot of interesting articles. i will be sure to read them.
thanks.

On July 29 2011 17:37 phyre112 wrote:

Before you do anything, read Kelly Baggett's stuff.

Also, would not recommend plyometrics unless your lifts are already good (e.g. 2x bodyweight squat/dl).

Thanks for all the advice. This should keep me in good company till i can access a gym.

AoN.DimSum

United States2983 Posts

August 01 2011 11:47 GMT

#9345

I just saw this the other day, but here is a dvd for power cleans. So if you have money to spend you can try it.

http://www.werksanusa.com/prodinfo.asp?number=DVD-PC

Coach Leo is an awesome coach!

Thanks neco for the suggestion.

sJarl

Iceland1699 Posts

August 01 2011 12:17 GMT

#9346

Annie Þórisdóttir just won the Crossfit games! What up?!

Seth_

Belgium184 Posts

August 01 2011 12:29 GMT

#9347

Does anyone know why I'm gaining tons of weight during the week and losing it all during the weekend?

Background info: I'm trying to lose some fat (72 kg, 1,76 m). During the week I work/live on my own. During the weekend I live with my parents. I'm training ~3-4 times a week, at least once during the week and one in the weekend. (HIIT, endurance... whatever I feel like doing or whatever my trainer put on my schedule). I'm trying to eat more protein, and cutting bread/soda... I weight myself friday evening when I get home and sunday between lunch and diner.
During the last weeks I've noticed I've always gained mass during the week. By the time for my oficial weigh-in on sunday, I've lost that weight again. I've noticed it before, but it was usually only 0,5-1 kg but during the last 2 weeks it was 2 kg (this week: 71,8 -> 73,7 -> 71,6). Am I doing something wrong?

Possible explanations:
Going to the bathroom more in the weekend (can't believe it's 2 kg though).
Sleeping less during the week (~6 hours) and enough in the weekend (~7-9 hours)

Ludrik

Australia523 Posts

August 01 2011 12:32 GMT

#9348

I saw about 10 minutes of the crossfit games and my brain started to hurt. I couldn't stand to watch anymore. A decent way to get fit but that doesn't mean I want to watch someone do it.

glurio

Germany597 Posts

August 01 2011 12:35 GMT

#9349

On August 01 2011 21:29 Seth_ wrote:
Does anyone know why I'm gaining tons of weight during the week and losing it all during the weekend?

Background info: I'm trying to lose some fat (72 kg, 1,76 m). During the week I work/live on my own. During the weekend I live with my parents. I'm training ~3-4 times a week, at least once during the week and one in the weekend. (HIIT, endurance... whatever I feel like doing or whatever my trainer put on my schedule). I'm trying to eat more protein, and cutting bread/soda... I weight myself friday evening when I get home and sunday between lunch and diner.
During the last weeks I've noticed I've always gained mass during the week. By the time for my oficial weigh-in on sunday, I've lost that weight again. I've noticed it before, but it was usually only 0,5-1 kg but during the last 2 weeks it was 2 kg (this week: 71,8 -> 73,7 -> 71,6). Am I doing something wrong?

Possible explanations:
Going to the bathroom more in the weekend (can't believe it's 2 kg though).
Sleeping less during the week (~6 hours) and enough in the weekend (~7-9 hours)

Weigh yourself once a week. Always the same day, in the morning after going to the bathroom. I do it Sundays.
Compare weight from week to week not from days it's not useful, daily fluctuations can be anything, food, water intake etc.

Ludrik

Australia523 Posts

August 01 2011 12:36 GMT

#9350

It'll likely be a combination of changed diet due parents having a say in food preparation. I always lose weight when I visit my parents due to them having smaller food proportions. Not to mention it's very hard to have the same eating habits on days that you work compared to days that you don't work. I don't know what the normal fluctuation in water weight is but it could definately contribute.

inimenesc

Estonia374 Posts

August 01 2011 12:45 GMT

#9351

Seth_, its normal i sometimes have weightdifference in a day of 3kg, so it really is normal :D

sJarl

Iceland1699 Posts

August 01 2011 18:14 GMT

#9352

Flat bench: worked up to 95kg x 2 and 95kg x 1

Inc db press: 21kg x 10, 26kg x 8 and 30kg x 6

Inc bb press: 40kg x 10, 50kg x 8, 60kg x 5

facepulls and machine rows

Malinor

Germany4732 Posts

August 01 2011 18:50 GMT

#9353

On August 02 2011 03:14 sJarl wrote:
Flat bench: worked up to 95kg x 2 and 95kg x 1

Inc db press: 21kg x 10, 26kg x 8 and 30kg x 6

Inc bb press: 40kg x 10, 50kg x 8, 60kg x 5

facepulls and machine rows

Seems that your bench is progressing nicely, I am doing 100kg for the first time since over one year this thursday, but I hate benching.

Is your strongman career on hold at the moment?

sJarl

Iceland1699 Posts

August 01 2011 18:55 GMT

#9354

Its doing ok, I wanted to get 3 reps on the first set though.

The strongman training was put on hold since I figured I needed plain more raw strength to be able to compete more ^^

Steeped

Canada87 Posts

August 01 2011 19:46 GMT

#9355

Todays workout at 160lb bodyweight

Squats: 180lbs
Bench: shoulder was feeling good today, i did 65lb easy so i jumped it up to 105lbs ( b4 my injury i could do this easily) but after 2 it hurt my shoulder so i guess im gonna have to take it slow.
Dead lift: 245lbs

The deadlifts are starting to get more difficult to grip and other than my damn shoulder holding my bench back i think i am doing pretty good. Constant progression on all my lifts. I am really liking posting my workouts in this thread its like a weightlifting journal haha.

xJupiter9x

United States150 Posts

August 01 2011 20:23 GMT

#9356

I am burned out on squats. I think I am going to stop Smolov. School starting and working 40 hours a week. I can't squat like this 4 days a week. Gonna take a few weeks off and then decide what new program I'm going to do that wont be too taxing to were i can focus on school and not be exhausted at work.

Ohnoes92

Sweden76 Posts

August 01 2011 21:27 GMT

#9357

Monday was supposed to be a rest day for me.

Highlight of the day was moving 2000kg of floor boards from one pallet to another by hand at work, so much for resting days : /

eshlow

United States5210 Posts

August 01 2011 22:02 GMT

#9358

On August 01 2011 15:43 AoN.DimSum wrote:
recommend me some nutrition books!

List I thought of:
-The Paleo Solution
-Good Calories,Bad Calories
-Vegetarian Myth

Some more here:

http://www.eatmoveimprove.com/recommended-materials/

On August 01 2011 11:16 doktorLucifer wrote:
I'm training twice a week, squatting, deadlifting and benching almost every training session. When I started lifting 2ish years ago, I was only 110 pounds. I gained that 25 pounds in the first few months of training, then pretty much lost and gained after that.

Right now, I'm training much more consistently, but I'm having some problems with my squats. I can squat 3x5x165 on a good day, but I'm starting to feel some stress above my left knee. Im decently flexible, so I squat ATG, use a high-bar position.

I'm making sure to keep my knees from caving or pushing out too far, knees and feet roughly aligned and pointing out at 30 degrees, etc. so I think Im doing it correctly, but I'm having a hard time improving my squat weight. What could be the problem?

Also, what is the proper grip for high-bar squats? Do I grip with my thumbs? Is a thumbless grip viable?

Eh, after 2 years of training you should definitely be doing heavier weights.

If knee is getting a bit iffy that tends to mean you're not sitting back enough.

Other tips in spoiler

1. Your feet are shoulder width apart and slightly toed out.
2. Head up, looking slightly above parallel.
3. Don’t look down! Ground is in peripheral vision only!
4. Accentuate the normal arch of the lumbar curve while pulling the excess arch out of the abs.
5. Keep midsection very tight.
6. Send your butt and your back down.
7. Knees track over the line of the foot.
8. Don’t let knees roll over inside of foot.
9. Keep your weight on your heels as much as possible.
10. STAY OFF THE BALLS OF THE FEET!
11. Delay forward travel of the knees as much as possible.
12. Lift your arms up and out as you descend.
13. Elongated torso.
14. Send hands as far away from butt as possible.
15. In profile, the ear does not move forward during the squat, only straight down.
16. Don’t just sink into the squat, pull yourself down with your hip flexors.
17. Don’t let the lumbar curve surrender as you settle into the bottom.
18. Stop when the fold of the hip is below the crease of the knee. Break parallel with your thighs.
19. Squeeeeeeeze glutes and hammies, rise without any leaning forward or shifting of balance.
20. Return on the exact same path as you descended.
21. Use every bit of musculature you can, no part of the body is left uninvolved.
22. On rising, without moving the feet, exert pressure to the outside of your feet as though you were trying to separate the ground beneath you.
23. At the top of the stroke, stand as tall as possible.

Grip I do not believe matters that much but I'm not sure which one Rip recommends. Shrug.

Keep stretching...

You can still do things such as clean high pulls to avoid the rack and get most of the benefit for now