Lakers46's Page

wats up jew

ya Im not sure either, this first week of stuff is looking good so far but I doubt Ill buy anything at the end

can you pls send me any program that would increase my vert thx alot ^_^

No problem ask away, I'd be happy to give you as much feedback as I can.

The one thing you'll find out about speed and power training is that everything can and will be disputed by one source or another. Always remember not to get too wrapped up in theory again anything can be proven or disproved depending upon the control group and methods used to reach a conclusion. Example; Exercise: dead-lift, control group: basketball players, theory: proving that the dead-lift decreases vertical jump performance in "athletes" We all know that the dead-lift is great for improving vertical jump. But if I gear my research simply toward the biomechanical aspects of the movement as it correlates to a "game like" basketball situation then my conclusion will prove my initial hypothesis to be correct. Because the experiments involved were geared toward measuring time or acceleration to a fixed height. Say the height is 10' feet. Both athletes are 6'6", 210 pounds, with a standing reach of 9' Both 20 years of age, similar type 2 muscle fiber density and skill level.
Athlete #1 trains 4 weeks using different heavy dead-lift methods, Athlete #2 trains 4 weeks using light explosive short range of motion movements, quarter jump squats, half jump squats etc... When its time to test Athlete #1 must uses exaggerated jumping mechanics mimicking the biomechanics of a max attempt dead-lift. Athlete #2 uses a shot jumping movement with hands already above the shoulders mimicking the biomechanics used when jumping for a rebound.
Time measurement begins at first knee bend and ends when the hand touches the 10' target. Obviously because of the way the experiment was controlled the results for athlete #2 are going to be far superior to athlete #1 and therefore disproving that the dead-lift is good basketball players, volleyball players etc...

I release a book "The Dead-lift Misconception" explaining my theory, the book gains hype, many coaches and trainers hold the theory in the book as the gospel truth and suddenly we have a generation of athletes missing out on all the positive benefits of the dead-lift based upon controlled experiments.

When we talk about chains and resistance bands we are talking about very minimal progressive load increases. At the bottom of the movement there is very little to no resistance, that allows you to maximally accelerate into the movement and maintain or increase your speed of acceleration through the entire movement.
So the CNS is sending messages to the muscles to contract harder throughout the movement creating optimized pathways and a higher vertical jump.
Of course if you suddenly increase the weight of the chains to something that really slows down acceleration you'll be working a different type of strength and changing the focus of the CNS. But again this is not a bad thing if combined with a proper power training program. We can take an MPT method and follow the heavy chain squats directly with light jump squats, or weight vest/body weight box jumps and the results would be phenomenal (of course based upon the athlete) Same thing on the bench, max flat bench press using chains or bands, followed by explosive plyo push-ups or flat bench medicine ball explosions.

If you are training a basketball player, a football defensive back, a volleyball middle blocker top end or reactive power is going to be more important then overall power in most game situations. When a rebound is in the air, when an outside hitter is going up to spike the ball, or a football is thrown up to a reciever, the situation is going to be as the control group example. The target or goal is going to be at a fixed height for all competitors.
So again if the ball is at 10 feet my max touch is 10'6" and yours is 11' the fact that you can jump 6 inches higher then me means nothing if I can get to 10' faster then you.
So if I can create more top end power with shorter biomechanics I'm going to win in almost every time. This example holds true for fighters weather it be MMA, Olympic Tae Kwon Do etc... Because every athlete that you train will be different, theory and approach will change from athlete to athlete therefore be more concerned with case to case application and practice then set theory. As you go forward you'll develop your own style's and systems that are effective and that you know inside and out.

The problem is that most trainers have backgrounds in or were taught in a conventional method. Strength training and hypertrophy. That's great for power lifters and body builders but team sport athletes need a different approach.

Take a basketball shooting guard for example, his baseline strength only needs to be developed to a certain extent. Acceleration, Reactive Power and Power endurance on the other hand need to be developed further and further each year.
Looking at the sports specific demands of his sport and position there will not be very many times if at all where extreme levels of base strength will come into play. You as the trainer needs too base his workout program design around the sports specific needs that his sports will place on his body. With this guy you'd take him through one 4 week strength training program per off season with simple maintenance to slight increase in mind. The rest of his off season program should focus on improvement in the other three phases. If he decides that he wants to play at a heavier weight. hypertrophy and strength training phases need to be completed before moving on to the other three phases.

A Squat progression for this guy would look like
Weeks 1-4: Squats 80%+ Max 3 to 5 reps. 5 sets.

Weeks 5-8: Classic Box Squats 3-3-1. 3 to 5 sets 5 to 8 reps

Weeks 8-12: Speed box squats: 1-3-1 Lighter weight 3 to 5 sets 5 to 8 reps.

Weeks: 12-14: Speed jump squats these should be done on an R.O.E. Scale

Weeks: 14-16: Ballistic jump squats This would be part of a power endurance circuit E.g. Squats directly to hamstring curls, directly to quad extensions also for speed, directly to 60 to 120 second over 100 RPM bike sprint.

This is something that will change from sport to spot and position to position Lets stay in basketball but make the athlete a center. Hypertrophy, Strength Training, and Power endurance would be the main focus.

Remember any traditional strength training movement can be changed into a power or acceleration movement by changing the speed of the rep or the speed and weight moved.

Too really see the difference you should invest in a Vernier force plate and software, the whole package will run about $250. This will measure all of the power output forces of each movement and that will give you solid data on what's working and what's not working. Every trainer should invest in one but most overlook them.

As far as the depth jump landing. I find athletes get better results landing in a ready to jump position which eliminates the decent, decreases contact time. Problem is that if you don't have an adequate level of baseline strength your knees will snap. So its another one of those things that should be done in a progression.

It's good to hear that you are progressing. As I said before when you are a trainer focusing on athletic performance training, its trail and error for a while. We all went through it. Yes the numbers are for the Tempo of the squat 3 seconds down, 3 seconds on the box, 1 second (or faster) up. R.O.E. is Rate Of Effort or reps+weight over time. Lets take Squat again Weight be 200 pounds, target reps 10, time to complete 30 seconds. So set one would look like 2000/30 if set 2 and three are the same the clients squat R.O.E. looks like 6000/90

That example is purely of an explosive R.O.E. where rest time is set to 120 seconds per set so its not taken into account because you'll get more of an idea if rep time is decreasing and becoming more explosive. The whole goal is for the top number to go up or the bottom number to go down every workout.

For a power endurance workout rest time is not set but its taken into account. The focus would be more on decreasing rest time and at least keeping rep speed constant ideally you still want to decrease rep speed but this version of the scale is not geared toward that.
http://i255.photobucket.com/albums/hh127/gotya108/SCAN0004.jpg
The photo is of a charted R.OE. scale of one of my MMA fighters. That one deals with punch output numbers over 180 second rounds while using the Flex Nimbo for total body resistance. The top number (150, 200, 180, 100) is total punches during the round, the bottom number (180) is time. Then of course total 630/720 was his total output over 4 rounds. The ratio to the left of the chart labeled:
TI:180/150 is Target Intensity. So I wanted him to be at 180 punches by the 150 second mark of each round. To the right of the box:
A/N: Average punches a round. 157.5
Change: It was week one of the resisted ring work so no change.
Quality: C this is totally up to the trainer, the reason I gave him a C was because some of the punches he threw were little shoe shine things to try to pad his punch output number. They had nothing on them and the goal of the workout was power punching. When you are taking yourself through these types of workout be real with yourself on the quality of your reps.
At the Top you see his name W1 (week 1) W1 (workout 1) then an input, output box In the input box you see FN (Flex Nimbo) since it was week one, workout one there was no output number.

For week 2: The left TI number would not change because he didn't reach the set goal of 180/150. The output number in the input out put box would be 630/720 (after the week two workout this can also gets a +/- but its not necessary unless you are dealing with a client who is not very self motivated)

These charts give you solid data on the intensity of the workouts and also shows the athlete if he's dogging it or if he/she is improving.

the ROE chat can be modified to include any type of exercise movement or program. Change the input to Squat, rounds to sets and punches to reps. If its more then one exercise add another input so Traditional Squat or TSQ and hanging Cleans HCL. Add a TI for the cleans etc... If its a total power endurance workout call it a circuit so there would still only 1 input. Squat is a round, Cleans are a round, Push Press a round, Pistols a round etc. the total number would be the total reps+weight over time of the workout as a whole and not each exercise having its own total e.g.
3 sets of squat 10 reps 200 pounds 30 second per set + time it takes to get to station 2 call it 10 seconds: 2000/100 That's round 1. Round 2 is hanging cleans same number 10, 200, 30 +10= 2000/100
Station 3 Push Press same as above 10, 200, 30+10= 2000/100.
So the single total would be: 6000/300.
TI for week two would then be 6606/270.

These types of workout are more effective late in the training program.