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Posterior power exercise
- Thread starter coolcolj
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coolcolj
New member
nah 
this exercise involves alot of eccentric stress, reaction time and possibly risky. It should help anyone's Olympic lifts, vertical jumping - sprinting and deadlifting in a big way IMHO
It may require a break in period with really lights weights to learn form and technique as well as to condition the reflexes and tendons. Its like combining an Olympic lift hybrid, plyometric exercise and a power type move in one. It's designed to turn on muscle fibres that you can't voluntarily recruit. Ie ones you use when your life is in danger
I have already thought up a few variations - I'll test each one in time.
more info in a couple weeks time
this exercise involves alot of eccentric stress, reaction time and possibly risky. It should help anyone's Olympic lifts, vertical jumping - sprinting and deadlifting in a big way IMHO
It may require a break in period with really lights weights to learn form and technique as well as to condition the reflexes and tendons. Its like combining an Olympic lift hybrid, plyometric exercise and a power type move in one. It's designed to turn on muscle fibres that you can't voluntarily recruit. Ie ones you use when your life is in danger
I have already thought up a few variations - I'll test each one in time.
more info in a couple weeks time
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Longhorn85
New member
Sounds like something that you have to practice without weights first to avoid likely injury.
coolcolj
New member
Ouchie DOMS in my upper hamstring glute tie in
I want to experiment with it first before I let it out - in time I will reveal all. I wanna make sure it will work first
I used 65 lbs with it yesterday, but I have good grounding in olympic lifts and ballistic exercises so its not that hard for me.
Yes its not for the faint hearted, this is an advanced exercise. Its somewhat related to depth jumping and Russian shock training methods, and requires fast reflexes. One reason why it will sharpen up your CNS and ability to fire all your muscles groups instantly. It also has a plyometric effect, and with a form variation sorta olympic lift like. If you don't have a good foundation of squatting and deadlifting then forget even trying to do it, you will just injure yourself.
I want to experiment with it first before I let it out - in time I will reveal all. I wanna make sure it will work first
I used 65 lbs with it yesterday, but I have good grounding in olympic lifts and ballistic exercises so its not that hard for me.
Yes its not for the faint hearted, this is an advanced exercise. Its somewhat related to depth jumping and Russian shock training methods, and requires fast reflexes. One reason why it will sharpen up your CNS and ability to fire all your muscles groups instantly. It also has a plyometric effect, and with a form variation sorta olympic lift like. If you don't have a good foundation of squatting and deadlifting then forget even trying to do it, you will just injure yourself.
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coolcolj
New member
It takes years - but this will give you an idea of where I'm coming from
If you know anything about Jay Schroeder's training of Adam Archuleta - then this exercise is based on his training style.
The numbers..
When Archuleta began under Schroeder, he benched 265 pounds in 2.76 seconds in the concentric phase of the lift. He squatted 273 in 3.47 seconds, ran the 40 in 4.79-4.81 and had a 26-inch vertical jump. Today, his personal best in the bench press is 530 pounds in 1.09 seconds and in the squat, 663 pounds in 1.24 seconds. He can run the 40-yard dash in 4.37 seconds and jumped 39 inches vertically.
At 6 feet 211lbs the numbers speak for themselves, and he has average genetics....strength with speed.
The ability to fire all fibres at will, strong eccentric strength and effecient stretch reflex.
watch this space
If you know anything about Jay Schroeder's training of Adam Archuleta - then this exercise is based on his training style.
The numbers..
When Archuleta began under Schroeder, he benched 265 pounds in 2.76 seconds in the concentric phase of the lift. He squatted 273 in 3.47 seconds, ran the 40 in 4.79-4.81 and had a 26-inch vertical jump. Today, his personal best in the bench press is 530 pounds in 1.09 seconds and in the squat, 663 pounds in 1.24 seconds. He can run the 40-yard dash in 4.37 seconds and jumped 39 inches vertically.
At 6 feet 211lbs the numbers speak for themselves, and he has average genetics....strength with speed.
The ability to fire all fibres at will, strong eccentric strength and effecient stretch reflex.
watch this space
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Longhorn85
New member
CoolColJ said:
Archuleta is a safety for the Rams. Is this the same Jay Schroeder who used to be a QB?
coolcolj
New member
Spatts - without strong eccentric strength you will not be able to reverse a move as quick as possible, its important. Its the only way that guy can fire a 1RM in under 1.5 secs. Most people would probbaly take 3-4 secs to get up their 1RM
He can do a full floor version Glute ham raise starting from the bottom with a dumbell held on his chest, without using his hands to help, that's some strong ass hamstrings!
anyway my exercise has a strong eccentric stress, but not in the way that you think
Damn are my hams sore as...
ttlpkg - I'm not sure, I think he did play football before.
He can do a full floor version Glute ham raise starting from the bottom with a dumbell held on his chest, without using his hands to help, that's some strong ass hamstrings!
anyway my exercise has a strong eccentric stress, but not in the way that you think
Damn are my hams sore as...
ttlpkg - I'm not sure, I think he did play football before.
LOL..something like this?
http://www.asylum-strength.com/videos/sgluteham2.mpg
...so anyway, why do you need eccentric strength to fire concentrically? Maybe (probably) not understanding what you're saying.
http://www.asylum-strength.com/videos/sgluteham2.mpg
...so anyway, why do you need eccentric strength to fire concentrically? Maybe (probably) not understanding what you're saying.
coolcolj
New member
because you have to slow down the mass and then reverse it.
If you were to graph the motion as a line graph, the faster you can do it, the more it resembles a tick/checkmark symbol. Thus you are able to better use the stretch reflex
Spatts the difference is, he's doing the floor version, starting from face down flat on the floor! Big difference
If you can do this as well - I will worship the very ground you walk on
There aren't too many people in the world that can do this, I'm working on it. Hope to join the club one day
If you were to graph the motion as a line graph, the faster you can do it, the more it resembles a tick/checkmark symbol. Thus you are able to better use the stretch reflex
Spatts the difference is, he's doing the floor version, starting from face down flat on the floor! Big difference
If you can do this as well - I will worship the very ground you walk on
There aren't too many people in the world that can do this, I'm working on it. Hope to join the club one day
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CoolColJ said:Spatts - without strong eccentric strength you will not be able to reverse a move as quick as possible, its important. Its the only way that guy can fire a 1RM in under 1.5 secs. Most people would probbaly take 3-4 secs to get up their 1RM
Eccentrics just make you sore. However, reversal strength is VERY important. However, the best way I know to build reversal strength is using a percentage of the max, dropping it as fast as possible under control and then reversing it.
coolcolj
New member
CytoMel said:What is this new lift?
is it for powerlifting or Olympic lifting ir bodybuilding or what?
non of the above - hows that for an answer?
It falls somwhere under shock training and plyos, with a compound move thrown in. Won't help bodybuilders, unless they want to get stronger and more powerful. Definitely more an athlete/powerlifter move. Should help the squat and deadlift quite a bit at a guess.
Hannibal - yeah, you also build eccentric strength by doing eccentrics - ie very slow downward movements - as long as 10 secs, followed by a 3-5 + sec pause and then fire the weight as fast as you can push it. Well that is some of the things Jay Schroeder does. In fact he extends the pause up to 3 mins sometimes....
That outta build a nice clump of isometric strength right where you need to reverse it
He also does depth jumps, and push up depth drops to help here as well for squat and bench respectively. All Russian type shock training. Forces your muscles to fire forcefully just by the fact if you don't your gonna be hurt
zackdarnell
New member
Any info for us yet, CoolColJ?
coolcolj
New member
basicly its like a deadlift but you drop the bar and catch it before it hits the ground and then you explode back up. Optional - onto you toes and shrug the shoulders.
I've been using a barbell, but dumbells would be better I think.
This is a peaking exercise. and use light weights, becuase you can expect 3 times the force of the weight on your system when you catch it
I've been using 65lbs, and hopefully more as I get used to this move.
A dropped barbell moves extremely fast! Perfect form is a must.
Purpose? Well first it teaches you to get down fast, then when you catch the weight you get a shock on your CNS and muscles, your body fires all the msucle to stop the downward motion of the bar, fibers that normally wouldn't be voluntarily recruited.
Then off course you explode back up.
Dumbells I think would make it betetr since, then you don't have to worry about your knee getting in the way, but I've been ok with a bar, just lean slightly forward.
man does it fry muscles! It won't build mass though
Please be careful, I don't recommend this movement all year round, its very CNS intensive and one should have a strong foundation of tendon and ligament strength - its all most as intensive as depth jumps. If your lower back is not beefy, you will pay.
I've been using a barbell, but dumbells would be better I think.
This is a peaking exercise. and use light weights, becuase you can expect 3 times the force of the weight on your system when you catch it
I've been using 65lbs, and hopefully more as I get used to this move.
A dropped barbell moves extremely fast! Perfect form is a must.
Purpose? Well first it teaches you to get down fast, then when you catch the weight you get a shock on your CNS and muscles, your body fires all the msucle to stop the downward motion of the bar, fibers that normally wouldn't be voluntarily recruited.
Then off course you explode back up.
Dumbells I think would make it betetr since, then you don't have to worry about your knee getting in the way, but I've been ok with a bar, just lean slightly forward.
man does it fry muscles! It won't build mass though
Please be careful, I don't recommend this movement all year round, its very CNS intensive and one should have a strong foundation of tendon and ligament strength - its all most as intensive as depth jumps. If your lower back is not beefy, you will pay.
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N
nclifter6feet6
Guest
sounds like u could pull something to me. wouldnt a power clean be just as good
coolcolj
New member
well I'm training legs today - so I'll see if I can do one today.
Hope to vid cap some of squats and jumps etc as well
Well a power clean is not quite the same. It feel different anyway. I know of a very explosive sprinter who is doing a similar type of move. It activates the flight/fight system in the body.
Hope to vid cap some of squats and jumps etc as well
Well a power clean is not quite the same. It feel different anyway. I know of a very explosive sprinter who is doing a similar type of move. It activates the flight/fight system in the body.
zackdarnell
New member
Sounds dangerous to me. Dropping and catching the weight...I dunno about that.
coolcolj
New member
zackdarnell said:Sounds dangerous to me. Dropping and catching the weight...I dunno about that.
Have you seen Adam train?
dropping and catching heavy bench presses and then exploding them back up etc - scary but effective!
I couldn't do the vid today - off day, see my new thread on this
Hopefully soon - next leg day
coolcolj
New member
here watch this guys, and get inspired!
http://www.i-a-r-t.com/books/test.ram
that's how athletes should train, plyo and ballistic!
http://www.i-a-r-t.com/books/test.ram
that's how athletes should train, plyo and ballistic!
coolcolj
New member
realone player - save it to your HD
get the player here
http://www.real.com/R/RC.021104r1cp...true&src=021031realhome_3,021104r1cp_choice_1
get the player here
http://www.real.com/R/RC.021104r1cp...true&src=021031realhome_3,021104r1cp_choice_1
coolcolj
New member
Here is your desired video
Right click and save before viewing
http://www.members.optushome.com.au/coolcolj/Movies/CCJ_CrouchDrop.mpg
Notice that while I drop the weights, I keep my hands above them to make the catch.
Notice how my form went bad after 3 reps? Motto keep the reps low.
Right click and save before viewing
http://www.members.optushome.com.au/coolcolj/Movies/CCJ_CrouchDrop.mpg
Notice that while I drop the weights, I keep my hands above them to make the catch.
Notice how my form went bad after 3 reps?
Motto keep the reps low.
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