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Raptor
Joined: 13 Oct 2007
Posts: 7355
Location: Bucuresti, Romania
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 Posted: Sat Jan 02, 2010 3:37 pm Post subject: |
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For what duration should you aim for the iso holds? Should you increase your dumbbell weight over a certain duration (say, if you can hold the iso for more than a minute increase the load)?
_________________
Adarqui to squidward:
| Quote: | | u R teh muzt TardED mothafukka i essa seen. |
| squidward wrote: | | squat looks good. do more weight. |
www.kangaroovert.co.cc
1,83m/81 kg
Box Squat : 130 kgs
Full Squat : 130 kgs
Deadlift : 150 kgs
Standing vertical : 70 cm
Broad jump: 2.63m
Drop-step vertical (2 legged) : 75 cm
1 leg running vert : 85 cm
Running long jump: 5.1 m
Running high jump: 1.5 m |
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AlexV
Coach
Joined: 03 Jun 2009
Posts: 472
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| Posted: Mon Jan 04, 2010 2:32 pm Post subject: |
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| Raptor wrote: | | For what duration should you aim for the iso holds? Should you increase your dumbbell weight over a certain duration (say, if you can hold the iso for more than a minute increase the load)? |
Out side of the gpp phase or activation work I would begin adding weights around the 40-60 second mark.
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bball2020
Newbie
Joined: 20 Sep 2007
Posts: 1391
Location: east
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| Posted: Mon Jan 04, 2010 9:43 pm Post subject: |
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| alex, for the 2nd portion it is merely a traditionally against the wall calf stretch correct? |
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AlexV
Coach
Joined: 03 Jun 2009
Posts: 472
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| Posted: Tue Jan 05, 2010 1:57 pm Post subject: |
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| bball2020 wrote: | | alex, for the 2nd portion it is merely a traditionally against the wall calf stretch correct? |
Nah,
It would be the bottom position in a calf raise. So standing on a step drop to the bottom position (heel below toes) and hang there. Be sure you are not just hangind and relaxing. You need to find the sweet spot where your calf is in a stretched position yet is still forced to contract to support your bodyweight.
hope that made sense for ya
Alex
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cskin
Joined: 20 Aug 2008
Posts: 173
Location: las vegas
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| Posted: Thu Jan 14, 2010 7:58 pm Post subject: |
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If you have a free moment, would you check out my training template? Thanks in advance.
http://www.theverticalsummit.com/viewtopic.php?p=78413#78413
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5ft 11in 185lbs
standing reach - 92"
standing vert - 32.5"
1 step vert - 37"
running 2 vert - 40"+
running 1 vert - 36"
broad jump - 104"
full squat - 345*2
dead lift - 365 for 1 rep
bench press - 235 for 1 rep |
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AlexV
Coach
Joined: 03 Jun 2009
Posts: 472
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| Posted: Wed Jan 20, 2010 1:49 pm Post subject: |
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Free Book Giveaway
http://www.evolutionaryathletics.com/blogs/forum
I am going to giveeaway 3 copies of my two books Sky High and Athletic Domination as well as 3 copies of RJ's Training Essentials to anyone who:
1. Register for my new forum
2. Contribute 1 training related post or thread
3. Winners will be notified via the forum so youll have to check in regularly
Alex
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AlexV
Coach
Joined: 03 Jun 2009
Posts: 472
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| Posted: Sat Feb 06, 2010 10:15 pm Post subject: |
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Hey guys we added an exercise index to our site today. There are more videos to post buy youtube is being a beatch to me so...
Thanks to Jeremy Layport, my coworker, who modeled everything
The exercises posted are:
Dynamic Warm Up
Activation Warm Up
Non Tripod
Chair
Prone Glute
LDISO Lunge
LDISO Wall Squat
RDL
Low squat foot jump
The future includes GHR, Squat, and REA Squat
Check it out at http://evolutionaryathletics.com
I havent posted them in the forum yet. You will see a tab at the top left hand side of the page called exercise index.
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AlexV
Coach
Joined: 03 Jun 2009
Posts: 472
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| Posted: Fri Feb 12, 2010 2:30 pm Post subject: Jack Woodrup New Guest Forum |
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Hey guys
Vertical jump and performance training expert Jack Woodrup has agreed to do a guest spot in our forums from 2/14 until 2/21 so please stop by and ask him any performance related questions you may have.
http://www.evolutionaryathletics.com/blogs/forum
Alex
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kingfish
Joined: 21 Oct 2007
Posts: 732
Location: San Francisco
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| Posted: Tue Feb 16, 2010 6:37 pm Post subject: |
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i'm in the peninsula.. any chance i can use your vertec sometime this year? my estat is getting outdated.. need some vid 
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5'10" | 182lbs | 8.4%BF | 29 yrs
reach - 7'8" (92") |full squat - 405lb| standing VJ - 38"|
Standing Vertical Jump
http://www.youtube.com/watch?v=MiaBKF2R1l0 |
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djoe77
Joined: 23 Mar 2008
Posts: 1138
Location: romania/uk
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| Posted: Fri Feb 19, 2010 5:17 am Post subject: |
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do you think gpp exercises, like weight circuits in the 10-20 rep range, runs say 6*150 or timed kb swings(targeting the la buildup and the oxyen part at the same time) can omprove your work capacity for stuff like heavy plyos, light plyos, heavy weights. Im talking about only focusing on gpp stuff for awhile and doing nothing specific and its effects on tne future plyo/rfd/weights volume and intensity
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adarqui:
charliea, you are a master at misinforming.. i applaud you.. you should become a politician.
injured all over |
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AlexV
Coach
Joined: 03 Jun 2009
Posts: 472
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| Posted: Fri Feb 19, 2010 3:16 pm Post subject: |
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| djoe77 wrote: | | do you think gpp exercises, like weight circuits in the 10-20 rep range, runs say 6*150 or timed kb swings(targeting the la buildup and the oxyen part at the same time) can omprove your work capacity for stuff like heavy plyos, light plyos, heavy weights. Im talking about only focusing on gpp stuff for awhile and doing nothing specific and its effects on tne future plyo/rfd/weights volume and intensity |
Yes I think they will. Remember longer distance sprinters have better springs than short distance ones. So you should get some of raptors "tendon strength" Plus it should translate into being able to tolerate higher volumes. This is why many of the inno-sport templates had a day with work in the 10 sec range and work in the 30 sec range. tjhe 30 sec day should improve capacity in the 10 sec day (plyo day)
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bball2020
Newbie
Joined: 20 Sep 2007
Posts: 1391
Location: east
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| Posted: Fri Feb 19, 2010 4:03 pm Post subject: |
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| soo this may explain way defrancos 50 rep rhythm squats may be effective? (stiffness) Have u ever used this exercise? |
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AlexV
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Joined: 03 Jun 2009
Posts: 472
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| Posted: Fri Feb 19, 2010 4:40 pm Post subject: |
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| bball2020 wrote: | | soo this may explain way defrancos 50 rep rhythm squats may be effective? (stiffness) Have u ever used this exercise? |
never done that one and I have no desire to.
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AlexV
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Jack Woodrup
Joined: 25 Sep 2007
Posts: 530
Location: Melbourne, Australia
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| Posted: Fri Mar 05, 2010 4:34 am Post subject: |
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I love your site Alex. I just gave the foot function post a shout out on my twitter page. I look forward to the rest of the series.
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Train Hard, Jump
www.verticaljumping.com
http://twitter.com/verticalmastery
I'm not saying that the "Next Jordan" curse ruined Harold Miner, blew out Penny Hardaway's knee, destroyed Grant Hill's ankle, made Tracy McGrady psychologically incapable of making it out of the first round, caused Kobe to develop bioplar affective disorder, or turned Jerry Stackhouse into a flaming (nice guy)... but it sure didn't help. |
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AlexV
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Joined: 03 Jun 2009
Posts: 472
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| Posted: Fri Mar 05, 2010 2:37 pm Post subject: |
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Thanks for the words Jack.
At least you and andrew are reading it.
Actually My facebook has been driving a bunch of traffic to it. We have been growing every day.
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tychver
Joined: 06 Oct 2007
Posts: 3497
Location: New Zealand
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| Posted: Fri Mar 05, 2010 2:59 pm Post subject: |
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| AlexV wrote: | Thanks for the words Jack.
At least you and andrew are reading it.
Actually My facebook has been driving a bunch of traffic to it. We have been growing every day. |
I read it too!
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Jack Woodrup
Joined: 25 Sep 2007
Posts: 530
Location: Melbourne, Australia
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| Posted: Mon Apr 12, 2010 7:22 pm Post subject: |
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Hi Alex
I am thinking about adding in some iso holds for the bulgarian split squat to try and help loosen up my hips as well as the the other benefits already discussed by you. In a repvious post you mentioned the 40 60 second mark as a decent duration to aim for but i have a few other questions.
Approxiamtely how many reps should be done per workout of 40-60 seconds?
Where should you ideally put the isol holds in your workout (at the end after squats etc, or at the bginning to help loosen up the hips for squats etc)?
How frequently per week would you recommend doing them for bearing in mind I have only previously messed around sporadically with them?
and finally, what do you think is the best way to add resistance - dumbells, dumbells plus weight vest, barbell, barbell with bands for extra eccentric fun are a few ideas that came to mind.
I am sorry if you have answered these questions a bunch of times before. Given your thread is 24 pages long there is a good chance you have. It is pure laziness onmy behalf not to re-read it all.
one or two word answers will be fine - I am really only looking for some general parameters here to experiment with.
Thanks in advance
Jack
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Train Hard, Jump
www.verticaljumping.com
http://twitter.com/verticalmastery
I'm not saying that the "Next Jordan" curse ruined Harold Miner, blew out Penny Hardaway's knee, destroyed Grant Hill's ankle, made Tracy McGrady psychologically incapable of making it out of the first round, caused Kobe to develop bioplar affective disorder, or turned Jerry Stackhouse into a flaming (nice guy)... but it sure didn't help. |
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Cosmic J
Joined: 09 Nov 2007
Posts: 407
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| Posted: Tue Apr 13, 2010 1:16 am Post subject: |
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| Hi Alex, when is the next time you will be in Hawaii? Just wondering as maybe we could take a look at a whole multitude of functional problems that I have. I could be a model or dummy in your videos. I have very nice long hair so it would be pleasing to the viewer's eyes. |
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AlexV
Coach
Joined: 03 Jun 2009
Posts: 472
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| Posted: Tue Apr 13, 2010 1:46 pm Post subject: |
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| Jack Woodrup wrote: | Hi Alex
I am thinking about adding in some iso holds for the bulgarian split squat to try and help loosen up my hips as well as the the other benefits already discussed by you. In a repvious post you mentioned the 40 60 second mark as a decent duration to aim for but i have a few other questions.
Approxiamtely how many reps should be done per workout of 40-60 seconds?
Where should you ideally put the isol holds in your workout (at the end after squats etc, or at the bginning to help loosen up the hips for squats etc)?
How frequently per week would you recommend doing them for bearing in mind I have only previously messed around sporadically with them?
and finally, what do you think is the best way to add resistance - dumbells, dumbells plus weight vest, barbell, barbell with bands for extra eccentric fun are a few ideas that came to mind.
I am sorry if you have answered these questions a bunch of times before. Given your thread is 24 pages long there is a good chance you have. It is pure laziness onmy behalf not to re-read it all.
one or two word answers will be fine - I am really only looking for some general parameters here to experiment with.
Thanks in advance
Jack |
Hi Jack,
No worries, I don;t remember half the stuff I posted in this thread either. haha!
On to the questions:
1. I would shoot for a total duration of 3-5 minutes so roughly 3-6 holds would be sufficient. Now it is important to note that Schroeder has said that the cumulative hold time of 3-5 min is the key to getting the desired adaptation as long as hold duration is 10 seconds or greater. Funny how I figured this out working with my athletes on my own.
2. I n my experience we almost always use them in the beginning. We di this because it improves mobility and gets the CNS firing the right muscles during the subsequent workout. For example the wall squat will facilitate more glute/ham recruitment in your subsequent sets of squats.
3. I like 3-4x/week
4. The weight vest would be ideal!
Hit me up if you have any more questions.
Alex
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