The recommendation for plyometrics is 1.5x your body weight not 2x. Also if you are already a basketball player and jump a lot it then it wont really matter that much. you can do them whenever but shouldnt in season.
Many coaches say that athletes should be able to squat at least 1.5 times their bodyweight before performing any plyometric training. This is both true and false. Remember that from their eastern roots originally plyometrics consisted of only 2 exercises, depth jumps and “shock” jumps. Remember that a depth jump consists of stepping off of a bench or object and upon hitting the ground immediately jumping back up. A shock jump consists of stepping off of a very high object and simply landing and absorbing the impact. Both of these exercises were also used for heights of around 3 feet or more. It is true that for intense exercises like these an athlete needs to have strength levels sufficient to absorb the high forces without injury. Squatting 1.5 bodyweight would be a minimal number for these types of high intensity exercises.
The problem is, after plyometrics were brought to the USA and given their now common name, coaches began to lump all types of hopping, jumping, skipping, and bounding drills in with them. In the process, many of the general strength recommendations such as being able to squat 1.5 x bodyweight given for "real" plyometrics ie.- depth jumps and shock drops, were also carried over to include all plyometric drills. Although having good strength levels is definitely a positive thing it is not necessary to squat 1.5 x your bodyweight to partake in light to moderate plyometric drills. These include just about all kinds of jumps, hops and bounds. In fact, pretty much everything except for high depth jumps and shock jumps.
I typically recommend 2x, but yes as said above the "minimal" is 1.5x just because of the intensity of the impacts for depth drop, shock, and depth/rebound.
Generally speaking, most sports specific work has "some" component of lower intensity plyometrics so most people don't need much specific training regardless though. Sprinting itself is technically a plyometric activity.
Since strength is a foundational skill getting stronger is almost always going to help more+ combo sports specific work. However, if you need specific work on reactive ability to jump while running or change direction at high speeds then you need to practice some of those components.
Do more pullups from a deadhang (arms completely straight at the bottom), chin above bar without straining the neck at the top. You get better at doing pullups by doing pullups.
Just couldn't do deadlifts today. Leaned forward on a few squats and my lowerback was just shamshed. Worked up to 240pounds and then figured I'd take an easy day.
Gonna add some cottage cheese to my diet and see if that works. Otherwise I'm just gonna switch to Madcows/Bill starr.
I am in my 2nd week of SS. The last workouts and especially today i had a burning pain in my right lower stomach region while doing deadlifts. Is this just a normal strained muscle or a typical sign of a novice with a bad form?
On December 15 2011 02:27 chroniX wrote: I am in my 2nd week of SS. The last workouts and especially today i had a burning pain in my right lower stomach region while doing deadlifts. Is this just a normal strained muscle or a typical sign of a novice with a bad form?
i feel like if its your second week and you are having troubles you definitely should just lower your weights. you really need to resist the gungho attitude of starting at the highest weights possible. the linear gains are much faster than it looks. just start light and take your time to practice form.
1. I am actually taller than I thought. All my adult life I thought I was 179,5cm and pretended to be 180cm. But a guy made a comment lately that I should be taller, the same guy that told me that I need to stop walking around with shoulders slumped forward. Since then I have been working on my posture. I don't know if this had any effect, but long story short, we measured myself today and I was 181cm, and it could very well have been another 0,5cm. Trust me, when you are 28y and find out you are 1,5cm taller than you thought, you are gonna be happy.
2. Finally a good Deadlift training. I did 172,5kg x 12 today, and had at least one more rep in the tank, I believe. Besides that my lower back felt good for once, I also gripped the bar closer than usual and it felt much better. I feel this is basically a function of my weight loss, 3-4 months ago I simply couldn't grip the bar closer, since all the fat was in the way, but since it is gone, it may just be that the leverage of my deadlift has changed a bit and I just didn't adjust until now. I will have to do more testing here.
On December 15 2011 02:27 chroniX wrote: I am in my 2nd week of SS. The last workouts and especially today i had a burning pain in my right lower stomach region while doing deadlifts. Is this just a normal strained muscle or a typical sign of a novice with a bad form?
i feel like if its your second week and you are having troubles you definitely should just lower your weights. you really need to resist the gungho attitude of starting at the highest weights possible. the linear gains are much faster than it looks. just start light and take your time to practice form.
sounds like simple novice fuckup to me, it might heal very fast, and will probably heal even faster if you avoid whatever causes the pain. just be wary that it could temporarily impact your form and be frustrating (so dont get frustrated!).
do you think it was from you over-exerting yourself in a lift? if so, be aware that muscle might be super weak. you might choose to do extra work on it, or have to go slower - or at least more cautiously - on your program
there is a thread for injuries, you should post in there in the future afaik
On December 15 2011 08:17 Malinor wrote: Today was a very, very good day.
1. I am actually taller than I thought. All my adult life I thought I was 179,5cm and pretended to be 180cm. But a guy made a comment lately that I should be taller, the same guy that told me that I need to stop walking around with shoulders slumped forward. Since then I have been working on my posture. I don't know if this had any effect, but long story short, we measured myself today and I was 181cm, and it could very well have been another 0,5cm. Trust me, when you are 28y and find out you are 1,5cm taller than you thought, you are gonna be happy.
2. Finally a good Deadlift training. I did 172,5kg x 12 today, and had at least one more rep in the tank, I believe. Besides that my lower back felt good for once, I also gripped the bar closer than usual and it felt much better. I feel this is basically a function of my weight loss, 3-4 months ago I simply couldn't grip the bar closer, since all the fat was in the way, but since it is gone, it may just be that the leverage of my deadlift has changed a bit and I just didn't adjust until now. I will have to do more testing here.
A very good day indeed.
haha funny, i thought i was 6'2'' (188) for most of my life until this year when i realised i might be 186 >___> but i too have been practising a crazy posture!! it is pretty epic. there is a man at my new workplace who has awful posture, and i can see just how bad i must look stooping over like a diseased tramp all the time. my new posture is crazy, a bit hard to walk sometimes
Been working on my snatch a bit, fucking smashed 110 a few times today (i've hit 110 three days in a row...during finals week) and got up to 115 but missed 120 a couple times. Hitting #s that used to be PRs way easier.
I'm not throwing my head back and getting under the bar better, keeping better bar path, and my pulling position looks more solid than it used to be before IMO Then squatted over 400 lbs for the first time in almost a year probably lol. Need to get my numbers back up.
On December 15 2011 08:17 Malinor wrote: Today was a very, very good day.
1. I am actually taller than I thought. All my adult life I thought I was 179,5cm and pretended to be 180cm. But a guy made a comment lately that I should be taller, the same guy that told me that I need to stop walking around with shoulders slumped forward. Since then I have been working on my posture. I don't know if this had any effect, but long story short, we measured myself today and I was 181cm, and it could very well have been another 0,5cm. Trust me, when you are 28y and find out you are 1,5cm taller than you thought, you are gonna be happy.
2. Finally a good Deadlift training. I did 172,5kg x 12 today, and had at least one more rep in the tank, I believe. Besides that my lower back felt good for once, I also gripped the bar closer than usual and it felt much better. I feel this is basically a function of my weight loss, 3-4 months ago I simply couldn't grip the bar closer, since all the fat was in the way, but since it is gone, it may just be that the leverage of my deadlift has changed a bit and I just didn't adjust until now. I will have to do more testing here.
A very good day indeed.
Thats awesome. Wish i found out i had another inch or so on top of me but unfortunately i have reasonably good posture already I kinda noticed the hunch in a couple of your vids, you should look much better with good posture. Sick nasty deadlifts, thats a big fucking workload.
i had to lift at a regular gym today. i managed to hit the safety rack with the plates. This caused the barbell to flip off my back and all the weights slid off lolololol
tbh it looks fucking solid. I dont see anything wrong
For the next month, my university gym is closed and I dont want to drive an hour to my home gym. Currently looking for crossfit gyms but most dont have open hours. ahhhhhhhhhhhhhhhhhhhhhhhhhhhhhhh
EPT
I kinda noticed the hunch in a couple of your vids, you should look much better with good posture.
