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Flying High with Andrew Darqui
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adarqui
Coach

Joined: 06 Oct 2007
Posts: 6688
Location: tamarac, Florida

Posted: Thu Jul 08, 2010 5:14 pm Post subject:

Raptor wrote:

Hey man, any comments/observations on this?

Depth jumps off 24 inch "box": http://www.youtube.com/watch?v=rAQ7eixrGt0

1-leg speed hops with 5 kg (11 lbs) weight vest: http://www.youtube.com/watch?v=zWL99WWIoL4

1-leg speed hops without 5 kg weight vest: http://www.youtube.com/watch?v=OHnpwkBnUcw

everything looks real good to me.. speed hops especially.. you hold form very well on those.. the weighted vest one has you leaning forward a bit more on landing it seems, but i'd imagine that would cease to happen as you do more of them.

looks good imo, all that is lacking is more power, but the form looks solid.

peace man
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THE BLOG IS UP: http://www.adarq.org/blog.html

if u wanz supir hops do Xplozion wile wearin jump solz da best - AlexV

"Or how about this: jump to the rim." -- raptor

wuzzup kid.

Sincerely,

THE KING

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Raptor

Joined: 13 Oct 2007
Posts: 7345
Location: Bucuresti, Romania

Posted: Thu Jul 08, 2010 5:20 pm Post subject:

So you think it's all a matter of strength as in squatting strength (general strength), or that I should continue on doing them and expect to increase the power displayed over time without necessarily focusing on strength exercises in the meantime?
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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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adarqui
Coach

Joined: 06 Oct 2007
Posts: 6688
Location: tamarac, Florida

Posted: Thu Jul 08, 2010 5:58 pm Post subject:

Raptor wrote:

no i think you could for sure improve strength simply by doing those exercises, especially on the single leg speed hops/bounds, those are a pretty large overload and something radically different from every day activities.. so there's alot of improvement that can be made there. unilateral lifts would have a big impact on the raw horse power related to bounds etc, walking lunges/stepups etc.

you can improve your dj's also just by dj'n, but at some point you'll reach a limit based on your explosive strength which is based on your max strength.

peace mang
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Raptor

Joined: 13 Oct 2007
Posts: 7345
Location: Bucuresti, Romania

Posted: Thu Jul 08, 2010 6:01 pm Post subject:

Yeah definitely. So what you're saying is that the depth jumps, besides other advantages, when looked solely at the explosiveness level, they help minimize the explosive deficit vs. max strength.
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Adarqui to squidward:

Quote:

u R teh muzt TardED mothafukka i essa seen.

squidward wrote:

squat looks good. do more weight.

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adarqui
Coach

Joined: 06 Oct 2007
Posts: 6688
Location: tamarac, Florida

Posted: Thu Jul 08, 2010 7:26 pm Post subject:

Raptor wrote:

Yeah definitely. So what you're saying is that the depth jumps, besides other advantages, when looked solely at the explosiveness level, they help minimize the explosive deficit vs. max strength.

yup, definitely.. that's my #1 use for them, that's why i include them or various low-level reactive/explosive work year round, intensifying when needed (during strength/peaking).. for example, during gpp i'll use all kinds of stuff:
- lbj's, single leg speed hops like you're doing, multi response tuck jumps, rfi, other bound progression stuff, quick lunges, double leg bound, stiff leg ankle hops, low box dj's, light REA squat, light jump squats.

as i transition myself/others into strength block, i can still use any of those but the goal would be to intensify the dj's / bounds a bit more..

as i transition into peak block, i can still use any of those still, but the real focus is on dj's/bounds/rea's/jump squats/stiff leg ankle hops.. all of the other stuff (lbj's, rfi, bound progression, light variations of rea/jump squat) are mostly used as preparation leading up to strength/peaking.

here's a quick example off the top of my head, btw, not all done in the same session:

- GPP block: tuck jumps, stiff leg ankle hops, bound progression, 18" dj / 20-30% REA squat / 20% jump squat

- strength block : tuck jumps, stiff leg ankle hops, bounds, 18" dj for volume andor 24" dj lower volume / 40% REA squat / 30% jump squat

- peak block: stiff leg ankle hop, bounds, 24+" dj for volume, 40+% REA squat, 30-35% jump squat <------ with mostly squat singles instead of consecutive rep lifting.

depth jumps / bounds can actually increase max strength though too, bounds more so in my opinion.. but the volume has to be pretty high and so to does the box height (30-42" for dj's), high volume for bounds.. gotta really know what you're doing at that point though, it can be risky.

peace
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Jack Woodrup

Joined: 25 Sep 2007
Posts: 530
Location: Melbourne, Australia

Posted: Thu Jul 08, 2010 7:38 pm Post subject:

Great posts Adarqui. Raptor good stuff on those speed hops. They are much harder than they look. _________________ 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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Raptor

Joined: 13 Oct 2007
Posts: 7345
Location: Bucuresti, Romania

Posted: Fri Jul 09, 2010 3:47 am Post subject:

Yeah I felt slow and "fat" while doing them, but looking at them they look very very fast.
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Adarqui to squidward:

Quote:

u R teh muzt TardED mothafukka i essa seen.

squidward wrote:

squat looks good. do more weight.

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adarqui
Coach

Joined: 06 Oct 2007
Posts: 6688
Location: tamarac, Florida

Posted: Fri Jul 09, 2010 4:04 am Post subject:

Jack Woodrup wrote:

Great posts Adarqui. Raptor good stuff on those speed hops. They are much harder than they look.

nice new avitar bro!
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Raptor

Joined: 13 Oct 2007
Posts: 7345
Location: Bucuresti, Romania

Posted: Wed Jul 21, 2010 2:32 am Post subject:

Hey man,

I was talking with Joel Smith today (well, messaging anyway) about Bret Contreras' hip thrust... I was wondering what you think about the exercice?
_________________
Adarqui to squidward:

Quote:

u R teh muzt TardED mothafukka i essa seen.

squidward wrote:

squat looks good. do more weight.

Author

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adarqui
Coach

Joined: 06 Oct 2007
Posts: 6688
Location: tamarac, Florida

Posted: Wed Jul 21, 2010 4:12 am Post subject:

Raptor wrote:

Hey man,

I was talking with Joel Smith today (well, messaging anyway) about Bret Contreras' hip thrust... I was wondering what you think about the exercice?

sup, I like them, but as an assistance exercise.. squatting/lunging still remain the bread-and-butter exercises (primary). don't really know what else i can say about them, they can definitely be effective at activating/strengthening and even causing hypertrophy in the glutes.

peace man
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Raptor

Joined: 13 Oct 2007
Posts: 7345
Location: Bucuresti, Romania

Posted: Wed Jul 21, 2010 5:02 am Post subject:

Well Contreras went as far as to say if Bolt were to do hip thrusts he would run faster...

Pure marketing or?
_________________
Adarqui to squidward:

Quote:

u R teh muzt TardED mothafukka i essa seen.

squidward wrote:

squat looks good. do more weight.

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tychver

Joined: 06 Oct 2007
Posts: 3493
Location: New Zealand

Posted: Wed Jul 21, 2010 6:28 am Post subject:

Raptor wrote:

Well Contreras went as far as to say if Bolt were to do hip thrusts he would run faster...

Pure marketing or?

I suspect Brett honestly belives that. Maybe it is true, but I doubt it. If you've got a deficiency due to flexibility, posture, form or exercise selection then obviously it's gonna be a problem but if it's not the weak link then it's detrimental to chase glute development over total lower body development. Doing more glute work might help such an athlete but I'd be willing to bet an overall and balanced increase in leg strength would be better.

Having weak glutes and hams is never a good thing but at the moment it seems some coaches are promoting extra glute and ham work onto athletes who would be better served maintaining their activation work and pushing their squats harder or performing more unilateral movements. Lunges, split squats and BSS are often left off the lower body exercise lift by a lot of powerlifting inspired strength coaches and they're incredibly important for athletes. Those three are really awesome for strengthening the stabilizers of the knee and preventing injuries. I think Joe Defranco really hit the nail on the head with his squat, unilateral then glute/ham setup in WSFSB3.

Also, never discount the important of getting your feet sorted. Even if your lifting is fine your running and jumping can be very different.

Sorry for the random rant in your thread Drew Razz

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"im in the adaptive state, dreaming 4-5 times a night, with quality textured fecal matter." - adarqui

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