Creation of an Explosive Mofo - My Training Journal :)

[coolcolj]

impressive front squat holds. look really stable! i should add these as my upper back frequently loses its position on heavy clean recoveries. the static work would really toughen it up.
reacitve squats look fun!! i have to try them too

thanks
Make sure you do some low altitude drops first to condition your legs to those reactive squats or start real light, they are much harder than you think. pretty scary actually

 

[coolcolj]

Kelley Bagget talking about those reactive squats

At the moment of absorption/transition a 100 lb. REA squat will send no telling how much force into the muscles (~500 lbs plus easy). It can obviously increase the magnitude of force production but another thing which I think is sometimes overlooked is that it will cause a shift towards more myosin heavy chain fast twitch fiber content (IIb,c,x, etc.) instead of the slower and less powerful IIA subtype. With most all training there is a shift away from the type IIB/x into IIA.....which are slower and less powerful. In fact I have one study that shows fast eccentrics are the only training method other then detraining that will do this. My hunch is regular plyo training and supramaximal eccentrics will also do the same but that would take a mouthful to explain. But one reason I believe people coming back from layoffs often quickly surpass their previous bests is because during the layoff at the metabolic/muscular level they become more fast twitch. When they resume training their neurological abilities are still maintained well enough so that they are able to recruit a good deal of fiber, and providing they didn't lose all their muscle size, the muscle fiber is now whiter (more fast twitch) and each motor unit recruited will elicit a more forceful contraction.

 

[d-dub]

those reactive squats look intense. interesting reading kelly's comments on how much force is absorbed on those.

 

[coolcolj]

definitely hardwork! My glutes were contracting violently trying to reverse the weight

Yeah there is a lot of force.
Reactive squats = force absorbtion. Altitude drops = power absortion

I might try using some bands just in the top 1/3 to boost the eccentric speed later on in them.

 

[coolcolj]

I skipped dinner and went to bed early - WIN WIN - more sleep, less food
Went to bed at 7am, got up at 5am, but was only asleep for 8 of those hours.

Waist is finally down to 38 inches as of this morning. I am feeling trimmer already

That's an inch lost in 3 months so far. At this rate it will probbaly take me another 1+ years before I reach my goal of 30-31inches
That's ok with me, I'm in no rush, as this is a long term body composition and lifestyle change etc. Plus it means muscle loss won't be a factor, and my body will adapt as I go along.

 

[d-dub]

how do you work the drop offs for your ISO stuff, is it based on time?

and why did you lower the weight on the second two rotations - do you have to recalculate drop off differently for these sets compared to the first two...

If you could post some info on the drop offs, that would be appreciated.
I would love to apply some of this to my training, hopefully without consulting a phyics or physiology book in between sets

 

[coolcolj]

how do you work the drop offs for your ISO stuff, is it based on time?

and why did you lower the weight on the second two rotations - do you have to recalculate drop off differently for these sets compared to the first two...

If you could post some info on the drop offs, that would be appreciated.
I would love to apply some of this to my training, hopefully without consulting a phyics or physiology book in between sets

find the heaviest weight you can hold for the first set to failure, then drop the weight a certain fatigue % you want to use for the rest of the sets(I use 4%) and keep going with the weight until you can't match the time of the first set (session PR).

Read my workouts! I put a lot of effort into making it easy to understand!
All the info on dropoffs are in the articles - need to read more
Also a % of your bodyweight needs to be applied to the loads to calculate dropoffs, again more reading required!
They will only work if you use an autoregulating style workout like I do - otherwise don't even bother

standard dropoffs that are used if your training every 4-5 days (for that musclegroup) - 2-3% for speed/rate work, 3-4% for reactive/explosive work and 4-6% for ISO/strength/rep work off course you modify them to suit your own recovery. The dropoffs don't necessarily apply to weight, it could be the height or speed for explosive work etc

ISOs will only help if you lack strain ability BTW.

 

[d-dub]

Thanks for the quick reply. Just wanted clarification on that one.
I am currently wading thru all the previous pages from your journal the moment as well.
Found another link to a DB article i hadnt read, so onto that one at the mo.

I think i am starting to understand the concepts, just trying to get my head around putting it into action.

Once again, thanks for the info.

 

[HP_816]

ccj. if you dont mind. can you please elaborate on this?

"ISO RDL and Bulgarian SPlitsquat hold for 1min each - sorted and fast!"

i posted this here because maybe you wont view the other thread again.

 

[coolcolj]

ccj. if you dont mind. can you please elaborate on this?

"ISO RDL and Bulgarian SPlitsquat hold for 1min each - sorted and fast!"

i posted this here because maybe you wont view the other thread again.

If you look at my training journal here, you will see that I do those 2 moves at the end of some lower body workouts. Gee gues syou guys don't read too closely...

they are done for flexibility

Bulgarian splitsquat ISO hold
rear leg on bench, front leg elevated on a 3-5inch block, really get a nice stretch in the glutes/hams and hip flexor of thr rear leg. Hold for 1min
rest a bit, swap legs and repeat. That's it.


RDL
then do the Romanian deadlift version, push hips right back, feel the hammies stretch, start the bar at knee level and lower to the floor as you tire over a minute. Just the bar will be enough