EPTTL Health and Fitness Initiative 2011 - Page 703
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icystorage
Jollibee19350 Posts
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decafchicken
United States20158 Posts
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sJarl
Iceland1699 Posts
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icystorage
Jollibee19350 Posts
EDIT: just google power cleans and looks great but is there an alternative that doesnt require heavy weights? just asking btw  thanks for the replies | ||
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phyre112
United States3090 Posts
On December 05 2011 08:53 icystorage wrote: is power cleans what the exercise called? what is oly lifting? sorry >.< i dont know much EDIT: just google power cleans and looks great but is there an alternative that doesnt require heavy weights? just asking btw thanks for the repliesNo, you're not going to get your vertical higher without working hard and pushing heavy weights. Start with squats and power cleans. Somewhere between squatting 1.5x and 2x your bodyweight, you should add in plyometrics and actual jumping practice - Just by squatting, I've added 4" to my vertical at the same time that I added almost 50 lbs to my bodyweight (currently ~29" vertical). | ||
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icystorage
Jollibee19350 Posts
On December 05 2011 09:09 phyre112 wrote: No, you're not going to get your vertical higher without working hard and pushing heavy weights. Start with squats and power cleans. Somewhere between squatting 1.5x and 2x your bodyweight, you should add in plyometrics and actual jumping practice - Just by squatting, I've added 4" to my vertical at the same time that I added almost 50 lbs to my bodyweight (currently ~29" vertical). the reason im asking is that i dont have heavy weights at home and i dont go to the gym (cant afford it) so ill probably just improvise, would that work too? | ||
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emperorchampion
Canada9496 Posts
On December 05 2011 09:23 icystorage wrote: the reason im asking is that i dont have heavy weights at home and i dont go to the gym (cant afford it) so ill probably just improvise, would that work too? Hmm, maybe eshlow will be able to help. The problem is that it's hard to train the lowerbody without weights, and you won't get a lot out of plyometrics if you aren't strong. Also, I think plyo can be a little dangerous without the adaptations that come from lifting heavy weights. That said, I'm sure there's stuff you can do that will be effective, it just won't be as effective as it could be. If there's a will, there's a way. | ||
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Zingpow
Australia3 Posts
Do lots of walking lunges (forwards and backwards), lots of wall sits, and squats. You can progress to jump squats and jumping lunges. Weight vests are awesome to incorporate once you have a good foundation of strength. | ||
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eshlow
United States5210 Posts
Practice jumping both vertical and broad to make sure you have good mechanics. After you get good with pistols/SLS start jumping with them for distance and whatnot. Learn how to sprint as well. The problem is its actually very hard to increase leg strength significantly without weights. | ||
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AndyJay
Australia833 Posts
Btw Mr PT I haven't had a back issue since I started SS 6 weeks ago despite ongoing problems for the past 3 years before that. | ||
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Zafrumi
Switzerland1272 Posts
speaking of which, snatched a personal best of 60kg yesterday! | ||
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[SuNdae]
Finland323 Posts
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Doctorbeat
Netherlands13241 Posts
On December 05 2011 20:24 Zafrumi wrote: yeah its amazing how squats and deadlifts can cure back/knee pain.. was the same for me. struggled with bad knees and also back pain for years, then it all went away as I started to lose weight and lift heavy shit! speaking of which, snatched a personal best of 60kg yesterday! I had the same, partially due to having to carry backpacks through high school with ~12kg of weight in them. My back used to ache because of that (not every day, but often enough that it was a nuisance). Now that I do my deads and squats, it's all gone | ||
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glurio
Germany597 Posts
Today i box squatted 100kgx2-2-2-2-2 legs weren't gassed at all, always my midsection which fails to keep me upright. | ||
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KOVU
Denmark708 Posts
On December 05 2011 22:02 glurio wrote: So what can i do to strengthen my midsection? Today i box squatted 100kgx2-2-2-2-2 legs weren't gassed at all, always my midsection which fails to keep me upright. Might be because you are not activating glutes enough? Try stretching out your hipflexors and erectors, that workes for me at least. | ||
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emperorchampion
Canada9496 Posts
Rippetoe's AMA has started, hasn't answered any questions as of yet. On December 05 2011 22:02 glurio wrote: So what can i do to strengthen my midsection? Today i box squatted 100kgx2-2-2-2-2 legs weren't gassed at all, always my midsection which fails to keep me upright. More squats/dls? :p Otherwise weighted roman chair stuff is recommended I believe. | ||
zatic
Zurich15365 Posts
Also any good tips how to prevent legs / hips to drive forward during either? | ||
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infinity21
Canada6683 Posts
On December 06 2011 00:52 zatic wrote: I know they are supposed to be easier, but it can't be normal that I can do 12-8-7 chinups but barely 2 pullups? It feels like I have zero strenth once I switch to palms facing away and a wider grip (pullups are supposed to be wider than chinups right?) Also any good tips how to prevent legs / hips to drive forward during either? How are you with wider grip chin-ups? You might be lacking lat strength. I personally do wider than shoulder-width grip chin-ups and I can do just as many BW pull-ups as chin-ups (although not as much weighted obv). Only way to not swing is to go slower imo. | ||
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sJarl
Iceland1699 Posts
Will do a heavy bench session on wedensday and then just chill and do some mobility and technical work. 12 days baby! | ||
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infinity21
Canada6683 Posts
No wonder I lost 10~20lb on my bench and squat. I eat so little when I don't pay attention  | ||
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