Hypertrophy phase going into power phase

If you had been training a typical BB 3 or 4 day split aimed at hypertrophy,
what would you consider doing if you wanted to train purely for power?

--
Bully
Protein bars: http://www.proteinbars.co.uk

"Be who you are and say what you feel, because those who mind don't matter,
and those who matter don't mind."
- Dr. Seuss

"Bully" <bully1@proteinbars.co.ok> wrote:

>If you had been training a typical BB 3 or 4 day split aimed at hypertrophy,
>what would you consider doing if you wanted to train purely for power?

Describe your split.

"Bully" <bully1@proteinbars.co.ok> schreef:

> If you had been training a typical BB 3 or 4 day split aimed at
> hypertrophy, what would you consider doing if you wanted to train purely
> for power?

Difficult question, but first thing i think of is to lower the reps to 3-5.
6 max.

----
Pete

JMW wrote:
> "Bully" <bully1@proteinbars.co.ok> wrote:
>
>> If you had been training a typical BB 3 or 4 day split aimed at
>> hypertrophy, what would you consider doing if you wanted to train
>> purely for power?
>
> Describe your split.

It's HIS split, not mine. I will post it Monday.

--
Bully
Protein bars: http://www.proteinbars.co.uk

"Be who you are and say what you feel, because those who mind don't
matter, and those who matter don't mind." - Dr. Seuss

Dnia 2006-11-17 Bully napisa³(a):
> If you had been training a typical BB 3 or 4 day split aimed at hypertrophy,
> what would you consider doing if you wanted to train purely for power?

I'd replace all strength movements with power movements, like cleans
instead of deadlifts, thrusters instead of squats, explosive pushups
(clapping pushups and/or pushups for high) instead of bench, kipping
chins instead of chins and so on. I'd incorporate various jumps.
Jumps on top of a box, standing long jumps, standing long jumps with
limited knee extension for hip thrust and so on. Alexeyev used plenty
of throws in his secret workouts, so I'd try that too if possible. Guy
could do some number of tire throws on his own, if he's dedicated. You
give him a chance to learn, so he better be dedicated or he wasted
*your time*. He can waste his money, for all you care, but your time
is valuable. ;-)

One could do more speed work, but speed costs a lot of CNS, so too much
of it might result in burnout. To battle it, I'd do low reps and if
possible, frequent short sessions instead of long infrequent ones.

I'd try to make a guy obsessed with speed. I'd try to make him explosive
throughout a day. Like in "Get up from your chair _explosively_.
Explode all the time wherever it's possible. Is it possible to brush
your teeth explosively? I don't know, but if I was you, I'd check it
out." That kind of thinking. Mind matters a lot, so mind games are
important too.

--
Andrzej Rosa 1127R

On Sat, 18 Nov 2006 15:10:28 +0000 (UTC), Andrzej Rosa
<bakters@yahoo.com> wrote in misc.fitness.weights:

>Dnia 2006-11-17 Bully napisa?(a):
>> If you had been training a typical BB 3 or 4 day split aimed at hypertrophy,
>> what would you consider doing if you wanted to train purely for power?
>
>I'd replace all strength movements with power movements, like cleans
>instead of deadlifts, thrusters instead of squats, explosive pushups
>(clapping pushups and/or pushups for high) instead of bench, kipping
>chins instead of chins and so on.

Are you saying that deadlifts, squats and bench can't be done
explosively? If so, you're wrong. Also, one could add bands and
chains to their SBD routines to really increase "explosivity" or
power.

>I'd incorporate various jumps.
>Jumps on top of a box, standing long jumps, standing long jumps with
>limited knee extension for hip thrust and so on. Alexeyev used plenty
>of throws in his secret workouts, so I'd try that too if possible. Guy
>could do some number of tire throws on his own, if he's dedicated. You
>give him a chance to learn, so he better be dedicated or he wasted
>*your time*. He can waste his money, for all you care, but your time
>is valuable. ;-)

I see you have information on Alexeyev's secret workouts. DZ will
have to kill you now.

>
>One could do more speed work, but speed costs a lot of CNS, so too much
>of it might result in burnout. To battle it, I'd do low reps and if
>possible, frequent short sessions instead of long infrequent ones.

I've never heard of such a thing and I don't believe it.

>
>I'd try to make a guy obsessed with speed. I'd try to make him explosive
>throughout a day. Like in "Get up from your chair _explosively_.
>Explode all the time wherever it's possible. Is it possible to brush
>your teeth explosively? I don't know, but if I was you, I'd check it
>out." That kind of thinking. Mind matters a lot, so mind games are
>important too.

But wouldn't being obsessed with speed cost a lot of CNS?

Dnia 2006-11-19 John Hanson napisa³(a):
> On Sat, 18 Nov 2006 15:10:28 +0000 (UTC), Andrzej Rosa
><bakters@yahoo.com> wrote in misc.fitness.weights:
>
>>I'd replace all strength movements with power movements, like cleans
>>instead of deadlifts, thrusters instead of squats, explosive pushups
>>(clapping pushups and/or pushups for high) instead of bench, kipping
>>chins instead of chins and so on.
>
> Are you saying that deadlifts, squats and bench can't be done
> explosively?

Not really. If one would do explosive squats, the barbell would
leave shoulders due to acceleration. In such a case it's better to
simply press it overhead, so we have thrusters. Similar situation with
deadlift. First pull of clean is deadlift, but it isn't explosive
stage of movement. This comes with second pull, when bar approaches knee
level and one is using hip thrust to accelerate bar up. In case
someone doesn't like cleans, one may use power curls or high pulls.
Cleans need more technique, high pulls nee better control of hight of
motion, power curls can tear unconditioned biceps. Whatever trainer
prefers.

> If so, you're wrong. Also, one could add bands and
> chains to their SBD routines to really increase "explosivity" or
> power.

I like the way you use quotes writing "explosivity".

>>I'd incorporate various jumps.
>>Jumps on top of a box, standing long jumps, standing long jumps with
>>limited knee extension for hip thrust and so on. Alexeyev used plenty
>>of throws in his secret workouts, so I'd try that too if possible. Guy
>>could do some number of tire throws on his own, if he's dedicated. You
>>give him a chance to learn, so he better be dedicated or he wasted
>>*your time*. He can waste his money, for all you care, but your time
>>is valuable. ;-)
>
> I see you have information on Alexeyev's secret workouts. DZ will
> have to kill you now.

Everybody can have this information. He played mind games with people,
but it was a long time ago.

BTW - he used instability training too. He trained in sand on a beach,
on a slope of a river bank and some such.

>>One could do more speed work, but speed costs a lot of CNS, so too much
>>of it might result in burnout. To battle it, I'd do low reps and if
>>possible, frequent short sessions instead of long infrequent ones.
>
> I've never heard of such a thing and I don't believe it.

You mean CNS burnout? Call it as you prefer, but IMHO it exist. I can
still grind a lot of slow reps when I'm too tired to do fast and
technically challenging lifts.

>>I'd try to make a guy obsessed with speed. I'd try to make him explosive
>>throughout a day. Like in "Get up from your chair _explosively_.
>>Explode all the time wherever it's possible. Is it possible to brush
>>your teeth explosively? I don't know, but if I was you, I'd check it
>>out." That kind of thinking. Mind matters a lot, so mind games are
>>important too.
>
> But wouldn't being obsessed with speed cost a lot of CNS?

Maybe. Whatever.

--
Andrzej Rosa 1127R

Andrzej Rosa wrote:
> Dnia 2006-11-17 Bully napisa³(a):
>> If you had been training a typical BB 3 or 4 day split aimed at
>> hypertrophy, what would you consider doing if you wanted to train
>> purely for power?
>
> I'd replace all strength movements with power movements, like cleans
> instead of deadlifts, thrusters instead of squats, explosive pushups
> (clapping pushups and/or pushups for high) instead of bench,

So far, so good.

> kipping chins instead of chins and so on.

Okay, I was actually at the Crossfit gym in Santa Cruz a few months ago
talking w/the guy who is SIC. Because of tendon probs I get when performing
normal chins he suggested & demonstrated kipping chins. What I didn't do at
the time was try them out myself and I'm a little unsure now of how exactly
to perform them.

> I'd incorporate various jumps.
> Jumps on top of a box, standing long jumps, standing long jumps with
> limited knee extension for hip thrust and so on. Alexeyev used plenty
> of throws in his secret workouts, so I'd try that too if possible.
> Guy could do some number of tire throws on his own, if he's
> dedicated. You give him a chance to learn, so he better be dedicated

He is very dedicated!!!

> or he wasted *your time*. He can waste his money, for all you care,
> but your time is valuable. ;-)

I like your style!

>
> One could do more speed work, but speed costs a lot of CNS, so too
> much of it might result in burnout. To battle it, I'd do low reps
> and if possible, frequent short sessions instead of long infrequent
> ones.

IMO sessions need to be short to maintain quality!

> I'd try to make a guy obsessed with speed. I'd try to make him
> explosive throughout a day. Like in "Get up from your chair
> _explosively_. Explode all the time wherever it's possible. Is it
> possible to brush your teeth explosively?

I like !!!!

> I don't know, but if I was
> you, I'd check it out." That kind of thinking. Mind matters a lot,
> so mind games are important too.



--
Bully
Protein bars: http://www.proteinbars.co.uk

"Be who you are and say what you feel, because those who mind don't
matter, and those who matter don't mind." - Dr. Seuss

Dnia 2006-11-20 Bully napisa³(a):
> Andrzej Rosa wrote:
>> Dnia 2006-11-17 Bully napisa³(a):
>>> If you had been training a typical BB 3 or 4 day split aimed at
>>> hypertrophy, what would you consider doing if you wanted to train
>>> purely for power?
>>
>> I'd replace all strength movements with power movements, like cleans
>> instead of deadlifts, thrusters instead of squats, explosive pushups
>> (clapping pushups and/or pushups for high) instead of bench,
>
> So far, so good.
>
>> kipping chins instead of chins and so on.
>
> Okay, I was actually at the Crossfit gym in Santa Cruz a few months ago
> talking w/the guy who is SIC. Because of tendon probs I get when performing
> normal chins he suggested & demonstrated kipping chins. What I didn't do at
> the time was try them out myself and I'm a little unsure now of how exactly
> to perform them.

I never did them seriously myself too. On YouTube there are at least
two examples of well performed kipping chins; Fedor and Jesse Marunde.
Jesse even did clapping chins, IIRC, but for what you need technique
shouldn't be so important. Guy you train is supposed to be good at his
sport, not at kipping chins, so I'd simply time his sets. Fixed number
of reps for time. Let him use all it takes to get his reps faster, and
that should do the trick. If possible use hanging bar. It seems to be
easier that way.

If I decided to switch to them, I'd simply do several hundred of reps
and I'm sure I'll get the hang of them by this time. Now I use chins
as a hypertrophy tool, so I don't bother with explosivnes.

>> I'd incorporate various jumps.
>> Jumps on top of a box, standing long jumps, standing long jumps with
>> limited knee extension for hip thrust and so on. Alexeyev used plenty
>> of throws in his secret workouts, so I'd try that too if possible.
>> Guy could do some number of tire throws on his own, if he's
>> dedicated. You give him a chance to learn, so he better be dedicated
>
> He is very dedicated!!!

So I'd emphasize being smart as a trait of champions. Highly driven
people tend to overdo things, so cool, calculated, cunning approach is
often what it takes to get them a level higher.

>> or he wasted *your time*. He can waste his money, for all you care,
>> but your time is valuable. ;-)
>
> I like your style!

I actually believe that it's in your client best interest to respect
the time you are giving him. I imagine that establishing authority
with superstars must be some serious skill to learn.

>> One could do more speed work, but speed costs a lot of CNS, so too
>> much of it might result in burnout. To battle it, I'd do low reps
>> and if possible, frequent short sessions instead of long infrequent
>> ones.
>
> IMO sessions need to be short to maintain quality!

Sure. One of the reasons they work better.

>> I'd try to make a guy obsessed with speed. I'd try to make him
>> explosive throughout a day. Like in "Get up from your chair
>> _explosively_. Explode all the time wherever it's possible. Is it
>> possible to brush your teeth explosively?
>
> I like !!!!

If you like mind games, there are more from where this came. You
might, for example, be harsh with your guy. Be unfair, act like a
jerk, like you had a bad day and you use him to vent off some of your
frustration. He will get angry. He will probably reach some PRs, if
you manage to really make him angry. At the moment he's ready to snap,
change modes, cool things off, and show him a score board. Judges can
be unfair, friends from a team can have a bad day, he can have a bad
day, and he can *use* it all to *win*. Champions can turn adversities
into advantages, that's why it's so damn hard to beat them. Every time
something bad happens, think how you can use it to win.

P.S. - by all means, do not look glad when you'll succeed at pulling it
off first time. Act like you did it number of times already.

--
Andrzej Rosa 1127R

Andrzej Rosa wrote:
> Dnia 2006-11-20 Bully napisa³(a):
>> Andrzej Rosa wrote:
>>> Dnia 2006-11-17 Bully napisa³(a):
>>>> If you had been training a typical BB 3 or 4 day split aimed at
>>>> hypertrophy, what would you consider doing if you wanted to train
>>>> purely for power?
>>>
>>> I'd replace all strength movements with power movements, like cleans
>>> instead of deadlifts, thrusters instead of squats, explosive pushups
>>> (clapping pushups and/or pushups for high) instead of bench,
>>
>> So far, so good.
>>
>>> kipping chins instead of chins and so on.
>>
>> Okay, I was actually at the Crossfit gym in Santa Cruz a few months
>> ago talking w/the guy who is SIC. Because of tendon probs I get when
>> performing normal chins he suggested & demonstrated kipping chins.
>> What I didn't do at the time was try them out myself and I'm a
>> little unsure now of how exactly to perform them.
>
> I never did them seriously myself too. On YouTube there are at least
> two examples of well performed kipping chins; Fedor and Jesse Marunde.

Thanks. I've seen some great examples on the Crossfit site too; it's just a
matter of a/ practicing them and b/ working out how then to coach them!

> Jesse even did clapping chins, IIRC,

That's sick!!!

> but for what you need technique
> shouldn't be so important. Guy you train is supposed to be good at
> his sport, not at kipping chins, so I'd simply time his sets. Fixed
> number of reps for time. Let him use all it takes to get his reps
> faster, and that should do the trick.

Yeah, that would work !


> If possible use hanging bar.
> It seems to be easier that way.

Hanging bar as opposed to what?

>
> If I decided to switch to them, I'd simply do several hundred of reps
> and I'm sure I'll get the hang of them by this time. Now I use chins
> as a hypertrophy tool, so I don't bother with explosivnes.

Personally, I've never managed to crank out more than 10 or 12 super-slow
reps!

>
>>> I'd incorporate various jumps.
>>> Jumps on top of a box, standing long jumps, standing long jumps with
>>> limited knee extension for hip thrust and so on.

Yup, standard plyometric stuff!

>>> Alexeyev used
>>> plenty of throws in his secret workouts, so I'd try that too if
>>> possible.

We do use bag throws as there's good crossover to the sport.

>>> Guy could do some number of tire throws on his own, if
>>> he's dedicated. You give him a chance to learn, so he better be
>>> dedicated

....as in tyre flips? We use those quite a lot with players in-season.

>>
>> He is very dedicated!!!
>
> So I'd emphasize being smart as a trait of champions. Highly driven
> people tend to overdo things, so cool, calculated, cunning approach is
> often what it takes to get them a level higher.

Yes, even during his hypertrophy stage I've had to keep a fairly tight rein
on him!

>
>>> or he wasted *your time*. He can waste his money, for all you care,
>>> but your time is valuable. ;-)
>>
>> I like your style!
>
> I actually believe that it's in your client best interest to respect
> the time you are giving him.

He does. As he is in rehab and not part of the squat ATM he knows I'm doing
this for free and it costs me time!!!


> I imagine that establishing authority
> with superstars must be some serious skill to learn.

Oh yes, even at our level there are quite a number of prima donnas to deal
with !!! It's an art, not a science !

>
>>> One could do more speed work, but speed costs a lot of CNS, so too
>>> much of it might result in burnout. To battle it, I'd do low reps
>>> and if possible, frequent short sessions instead of long infrequent
>>> ones.
>>
>> IMO sessions need to be short to maintain quality!
>
> Sure. One of the reasons they work better.
>
>>> I'd try to make a guy obsessed with speed. I'd try to make him
>>> explosive throughout a day. Like in "Get up from your chair
>>> _explosively_. Explode all the time wherever it's possible. Is it
>>> possible to brush your teeth explosively?
>>
>> I like !!!!
>
> If you like mind games, there are more from where this came. You
> might, for example, be harsh with your guy. Be unfair, act like a
> jerk, like you had a bad day and you use him to vent off some of your
> frustration. He will get angry. He will probably reach some PRs, if
> you manage to really make him angry. At the moment he's ready to
> snap, change modes, cool things off, and show him a score board.
> Judges can be unfair, friends from a team can have a bad day, he can
> have a bad day, and he can *use* it all to *win*. Champions can turn
> adversities into advantages,
Yeah, I used to train with a Green Jacket
[http://en.wikipedia.org/wiki/Green_Jackets] who taught me an awful lot
about this sort of thing from a practical perspective.


> that's why it's so damn hard to beat
> them. Every time something bad happens, think how you can use it to
> win.
>
> P.S. - by all means, do not look glad when you'll succeed at pulling
> it off first time. Act like you did it number of times already.

LOL.

--
Bully
Protein bars: http://www.proteinbars.co.uk

"Be who you are and say what you feel, because those who mind don't
matter, and those who matter don't mind." - Dr. Seuss

Dnia 2006-11-21 Bully napisa³(a):
> Andrzej Rosa wrote:
>
>> If possible use hanging bar.
>> It seems to be easier that way.
>
> Hanging bar as opposed to what?

To fixed bar. People who did chins on a bar hung on some ropes or
chains said that it's easier to use assistance of body. I should write
swinging bar, or some such.

>> If I decided to switch to them, I'd simply do several hundred of reps
>> and I'm sure I'll get the hang of them by this time. Now I use chins
>> as a hypertrophy tool, so I don't bother with explosivnes.
>
> Personally, I've never managed to crank out more than 10 or 12 super-slow
> reps!

Several hundreds all together, not in one set. When it comes to dips
and chins I try not to know how much I can do. I want to gain some
mass, so concentrating on performance makes not much sense. A bit of
extra fat, and numbers go painfully down, so I try not to know. ;-)

>>>> I'd incorporate various jumps.
>>>> Jumps on top of a box, standing long jumps, standing long jumps with
>>>> limited knee extension for hip thrust and so on.
>
> Yup, standard plyometric stuff!

There is a nice trick I've seen in this Dan John seminar I posted link
to recently. He took a guy and told him to do long jump. They marked
the distance. Then he told him to do this long jump with very limited
leg extension, just barely bending his knees. He said not to think
about it and just jump. Guy jumped further.

>>>> Guy could do some number of tire throws on his own, if
>>>> he's dedicated. You give him a chance to learn, so he better be
>>>> dedicated
>
> ...as in tyre flips? We use those quite a lot with players in-season.

I was thinking about tyre throws. Normal tyre is cheap and heavy
enough to be good for training rotational speed. Technique similar to
highland games hammer throw; something on this lines.

>> If you like mind games, there are more from where this came. You
>> might, for example, be harsh with your guy. Be unfair, act like a
>> jerk, like you had a bad day and you use him to vent off some of your
>> frustration. He will get angry. He will probably reach some PRs, if
>> you manage to really make him angry. At the moment he's ready to
>> snap, change modes, cool things off, and show him a score board.
>> Judges can be unfair, friends from a team can have a bad day, he can
>> have a bad day, and he can *use* it all to *win*. Champions can turn
>> adversities into advantages,
> Yeah, I used to train with a Green Jacket
> [http://en.wikipedia.org/wiki/Green_Jackets] who taught me an awful lot
> about this sort of thing from a practical perspective.

I imagine that they might use stuff like that. ;-)

--
Andrzej Rosa 1127R

Andrzej Rosa wrote:
> Dnia 2006-11-21 Bully napisa³(a):
>> Andrzej Rosa wrote:
>>
>>> If possible use hanging bar.
>>> It seems to be easier that way.
>>
>> Hanging bar as opposed to what?
>
> To fixed bar. People who did chins on a bar hung on some ropes or
> chains said that it's easier to use assistance of body. I should
> write swinging bar, or some such.

Ah, I understand now!!!

>
>>> If I decided to switch to them, I'd simply do several hundred of
>>> reps and I'm sure I'll get the hang of them by this time. Now I
>>> use chins as a hypertrophy tool, so I don't bother with explosivnes.
>>
>> Personally, I've never managed to crank out more than 10 or 12
>> super-slow reps!
>
> Several hundreds all together, not in one set. When it comes to dips
> and chins I try not to know how much I can do. I want to gain some
> mass, so concentrating on performance makes not much sense. A bit of
> extra fat, and numbers go painfully down, so I try not to know. ;-)
>
>>>>> I'd incorporate various jumps.
>>>>> Jumps on top of a box, standing long jumps, standing long jumps
>>>>> with limited knee extension for hip thrust and so on.
>>
>> Yup, standard plyometric stuff!
>
> There is a nice trick I've seen in this Dan John seminar I posted link
> to recently. He took a guy and told him to do long jump. They marked
> the distance. Then he told him to do this long jump with very limited
> leg extension, just barely bending his knees. He said not to think
> about it and just jump. Guy jumped further.

Yup, that was quite remarkable. Good party piece but what was the point???

>
>>>>> Guy could do some number of tire throws on his own, if
>>>>> he's dedicated. You give him a chance to learn, so he better be
>>>>> dedicated
>>
>> ...as in tyre flips? We use those quite a lot with players in-season.
>
> I was thinking about tyre throws. Normal tyre is cheap and heavy
> enough to be good for training rotational speed. Technique similar to
> highland games hammer throw; something on this lines.

Ah, we need some lighter tyres then !!!

>
>>> If you like mind games, there are more from where this came. You
>>> might, for example, be harsh with your guy. Be unfair, act like a
>>> jerk, like you had a bad day and you use him to vent off some of
>>> your frustration. He will get angry. He will probably reach some
>>> PRs, if you manage to really make him angry. At the moment he's
>>> ready to snap, change modes, cool things off, and show him a score
>>> board. Judges can be unfair, friends from a team can have a bad
>>> day, he can have a bad day, and he can *use* it all to *win*.
>>> Champions can turn adversities into advantages,
>> Yeah, I used to train with a Green Jacket
>> [http://en.wikipedia.org/wiki/Green_Jackets] who taught me an awful
>> lot about this sort of thing from a practical perspective.
>
> I imagine that they might use stuff like that. ;-)



--
Bully
Protein bars: http://www.proteinbars.co.uk

"Be who you are and say what you feel, because those who mind don't
matter, and those who matter don't mind." - Dr. Seuss

Dnia 2006-11-21 Bully napisa³(a):
> Andrzej Rosa wrote:
>>> Yup, standard plyometric stuff!
>>
>> There is a nice trick I've seen in this Dan John seminar I posted link
>> to recently. He took a guy and told him to do long jump. They marked
>> the distance. Then he told him to do this long jump with very limited
>> leg extension, just barely bending his knees. He said not to think
>> about it and just jump. Guy jumped further.
>
> Yup, that was quite remarkable. Good party piece but what was the point???

You lift the bar with your hips, not legs. Athletes are in similar
situation, that during performance they do not flex their knees much,
so the driving force must also come from hips. He used an example of
basketball to show how ridiculous it would look like if they flexed
their knees much.

What I understood from it, was that long jump is better performance
marker than high jump, and that swings probably would translate better
into playing field performance than lounges.

>>>>>> Guy could do some number of tire throws on his own, if
>>>>>> he's dedicated. You give him a chance to learn, so he better be
>>>>>> dedicated
>>>
>>> ...as in tyre flips? We use those quite a lot with players in-season.
>>
>> I was thinking about tyre throws. Normal tyre is cheap and heavy
>> enough to be good for training rotational speed. Technique similar to
>> highland games hammer throw; something on this lines.
>
> Ah, we need some lighter tyres then !!!

"Soccer" tyre throw (like in soccer, when there is out) is supposed to
improve some coordination. Never tried that, but I remember reading
about it somewhere. Double handed, behind the neck throw. Tyre
parallel to the ground. It didn't look convincing to me, but what do I
know? It should be fine at least as a warmup for more difficult throws.

--
Andrzej Rosa 1127R

Andrzej Rosa wrote:
> Dnia 2006-11-21 Bully napisa³(a):
>> Andrzej Rosa wrote:
>>>> Yup, standard plyometric stuff!
>>>
>>> There is a nice trick I've seen in this Dan John seminar I posted
>>> link to recently. He took a guy and told him to do long jump.
>>> They marked the distance. Then he told him to do this long jump
>>> with very limited leg extension, just barely bending his knees. He
>>> said not to think about it and just jump. Guy jumped further.
>>
>> Yup, that was quite remarkable. Good party piece but what was the
>> point???
>
> You lift the bar with your hips, not legs. Athletes are in similar
> situation, that during performance they do not flex their knees much,
> so the driving force must also come from hips. He used an example of
> basketball to show how ridiculous it would look like if they flexed
> their knees much.

OK, I missed that. I need to watch it again once the kids are in bed !


>
> What I understood from it, was that long jump is better performance
> marker than high jump, and that swings probably would translate better
> into playing field performance than lounges.
>
>>>>>>> Guy could do some number of tire throws on his own, if
>>>>>>> he's dedicated. You give him a chance to learn, so he better be
>>>>>>> dedicated
>>>>
>>>> ...as in tyre flips? We use those quite a lot with players
>>>> in-season.
>>>
>>> I was thinking about tyre throws. Normal tyre is cheap and heavy
>>> enough to be good for training rotational speed. Technique similar
>>> to highland games hammer throw; something on this lines.
>>
>> Ah, we need some lighter tyres then !!!
>
> "Soccer" tyre throw (like in soccer, when there is out) is supposed to
> improve some coordination. Never tried that, but I remember reading
> about it somewhere. Double handed, behind the neck throw. Tyre
> parallel to the ground. It didn't look convincing to me, but what do
> I know? It should be fine at least as a warmup for more difficult
> throws.



--
Bully
Protein bars: http://www.proteinbars.co.uk

"Be who you are and say what you feel, because those who mind don't
matter, and those who matter don't mind." - Dr. Seuss

Andrzej Rosa wrote:
> Dnia 2006-11-17 Bully napisa³(a):
>> If you had been training a typical BB 3 or 4 day split aimed at
>> hypertrophy, what would you consider doing if you wanted to train
>> purely for power?
>
> I'd replace all strength movements with power movements, like cleans
> instead of deadlifts, thrusters instead of squats, explosive pushups
> (clapping pushups and/or pushups for high) instead of bench, kipping
> chins instead of chins and so on.

On that point, why replace regular chins w/kipping chins. Isn't the point of
kipping to be able to do more, and that's not entirely consistent with a
power phase ?

> I'd incorporate various jumps.
> Jumps on top of a box, standing long jumps, standing long jumps with
> limited knee extension for hip thrust and so on. Alexeyev used plenty
> of throws in his secret workouts, so I'd try that too if possible.
> Guy could do some number of tire throws on his own, if he's
> dedicated. You give him a chance to learn, so he better be dedicated
> or he wasted *your time*. He can waste his money, for all you care,
> but your time
> is valuable. ;-)
>
> One could do more speed work, but speed costs a lot of CNS, so too
> much of it might result in burnout. To battle it, I'd do low reps
> and if possible, frequent short sessions instead of long infrequent
> ones.
>
> I'd try to make a guy obsessed with speed. I'd try to make him
> explosive throughout a day. Like in "Get up from your chair
> _explosively_. Explode all the time wherever it's possible. Is it
> possible to brush your teeth explosively? I don't know, but if I was
> you, I'd check it out." That kind of thinking. Mind matters a lot,
> so mind games are important too.



--
Bully
Protein bars: http://www.proteinbars.co.uk

"Be who you are and say what you feel, because those who mind don't
matter, and those who matter don't mind." - Dr. Seuss

Dnia 2006-11-23 Bully napisa³(a):
> Andrzej Rosa wrote:
>> Dnia 2006-11-17 Bully napisa³(a):
>>> If you had been training a typical BB 3 or 4 day split aimed at
>>> hypertrophy, what would you consider doing if you wanted to train
>>> purely for power?
>>
>> I'd replace all strength movements with power movements, like cleans
>> instead of deadlifts, thrusters instead of squats, explosive pushups
>> (clapping pushups and/or pushups for high) instead of bench, kipping
>> chins instead of chins and so on.
>
> On that point, why replace regular chins w/kipping chins. Isn't the point of
> kipping to be able to do more, and that's not entirely consistent with a
> power phase ?

Maybe you have a point here. My reasoning was to concentrate on speed,
and kipping chins are faster than regular chins. Without assistance of
body movement it's hard to do chins really fast. There is reason why
Westside guys measured bar speed for their DE days, so I was thinking
along this lines. But do what works in practice. There are many
potentially great movements which are not utilized in training often,
because they are too hard to teach or to dangerous, or some such.

--
Andrzej Rosa 1127R