ce exercitii pot face sa-mi maresc detenta?

[just_me]

It is not surprising that training-induced improvements in maximal force during slow movements do not usually produce great improvements in mRFD or in vertical jump ability. For example, squat training with heavy loads (70%-120% of 1 RM) improves maximal isometric strength but not the maximal rate of force development (Hakkinen et al., 1981 ); in fact, such training might even reduce the ability of the muscles to develop force rapidly (Hakkinen, 1989). On the other hand, vertical jump training with light loads increases an athlete's ability to rapidly develop force (Hakkinen et al., 1981). Figure 2 compares the effects of heavy resistance training versus power training on the isometric RFD curve. Although heavy resistance training increases maximal strength (and thus the highest point on the force:time curve), this type of training does not improve vertical jump performance appreciably, especially in athletes who have already been strength trained for more than 6 mo. This is because the time during which the feet are in contact with the ground or floor while executing a vertical jump is typically less than 350 ms, and most of the training-induced increases in force-producing potential cannot be realized over such a short time.

la asta te refereai tu (wefgef) cateva post-uri mai sus?

@raptor : "Wilson et al. (1993) compared the effects of 10 wk of training with traditional back squats or one of two forms of plyometric training--loaded jump squats or drop jumps--on vertical jump performance. The subjects involved in the study had a minimum of 1 y of weight training experience and could perform half squats with at least 100% of their body weights." Adica exista oameni care sa nu fi lucrat geno si indreptari deloc, si abia dupa un an de antrenament sa faca half(nu full) squats cu 1rm?? vreau sa zic ca eu am facut 1 luna geno si indreptari cu bara goala ca sa ma invat cu miscarea, apoi in sapt 5 faceam geno cu 65 kg si peste inca 3 saptamani cu 80-85 kg...si credeam ca sunt un pic cam praf, go figure.

[just_me]

During the loaded jump squats, subjects used a load that produced the greatest mechanical power output, i.e., about 30% of the 1 RM for the concentric (upward) phase of an ordinary squat lift (Kaneko et al., 1983; Moritani et al., 1987). Two types of vertical jump tests were performed: 1 ) a counter-movement jump in which the subjects started from a standing position, performed a rapid crouch, and then jumped for maximal height, and 2) a jump from a static crouching position, i.e., with no counter movement. All training groups except the drop-jump group produced significant increases in vertical jump performance. For the counter-movement jump, the group that trained with loaded jump squats produced the greatest improvement (18%), which was significantly greater than that for the drop-jump group (10%) or for the weight-trained group (5%). For the static crouch jump, the group trained with loaded jump squats increased jump height by 15%, which was significantly greater than the increase for the drop-jump group (7.2%) and for the weight training group (6.8%). These results were similar to those obtained by Berger (1963), who also found that training with jump squats loaded at 30% of maximum resulted in greater increases in vertical jump than did training programs consisting of traditional weight training, drop-jump training, or isometric training.

vazand asta clar ma las de geno cu 90%

[wefgef]

la asta te refereai tu (wefgef) cateva post-uri mai sus?

@raptor : "Wilson et al. (1993) compared the effects of 10 wk of training with traditional back squats or one of two forms of plyometric training--loaded jump squats or drop jumps--on vertical jump performance. The subjects involved in the study had a minimum of 1 y of weight training experience and could perform half squats with at least 100% of their body weights." Adica exista oameni care sa nu fi lucrat geno si indreptari deloc, si abia dupa un an de antrenament sa faca half(nu full) squats cu 1rm?? vreau sa zic ca eu am facut 1 luna geno si indreptari cu bara goala ca sa ma invat cu miscarea, apoi in sapt 5 faceam geno cu 65 kg si peste inca 3 saptamani cu 80-85 kg...si credeam ca sunt un pic cam praf, go figure.

ceva in genu vroiam sa zic, mai mult k park ai mai mult de castigat din rfd decat din max strength. faza ca faci cu greutate mare, si nuti creste explozia nu e chiar asa de adevarata. teoretic explozia creste cand sst nervos recruteaza neuronii motori mai rpd, adica intro perioada mai scurta de timp. deci cu cat "incerci" sa ridici mai repede(fie si 90% din 1rm), chiar daca cu greutati mari no sa sesizezi diferenta nici cu microscopu, sistemu nervos recruteaza mai multi neuroni(ca sa ridice mai repede), si ii recruteaza si mai repede(k nah, asta ii "zici" tu ). chestia asta zicea si frank yang, ala care sare 40 inch d p loc.

acu, dak te uiti in force-velocity graph, pare logic, cu cat forta e mai mare, cu atat viteza e mai mica. din asta la prima vedere rezulta k nu poti sa ridici o greutate mare la viteza mare. da, agree. dar daca "incerci", adica doar ii comanzi sistemului nervos sa ridice mai repede, nai nimic de pierdut, si castigi si explozie. oricum nam facut niciodata asta k sunt prea raton.

btw u cat sari, just_me ??

ma duc la sala acu ^^

[just_me]

de cele mai multe ori crek 85...cele mai bune sarituri 90 cm. doar ca sunt foarte nereactiv, atat de nereactiv incat se vede si urat cand sar.

pe de alta parte ma seaca faza aia cu 1,5xbw 1rm pt drop-jumps. ca unii zic ca sa ai minim 1,5bw la rm, altii zic ca sa ai un nivel de forta decant, nu neaparat 1rm. faza e ca prin iunie ajunsesem sa fac full squat 6 rep cu 115 kg si indreptari cu 140 kg 4 rep. acu, la indreptari nu simt sa fi scazut ca forta, da' la geno e nevoie de ceva efort pt a ajunge iar la 1,6bw la rm..efort pe care nu prea mai sunt dispus sa-l depun

[wefgef]

pai si dc nu faci plio dak esti nereactiv? ^^. plm..

[just_me]

pai asta am in plan..plio si weighted jump squats

[wefgef]

dap, si io cam la fel , vezi k si o lifts sunt bune, doar no sa faci jump squats la fiecare antrenament

[just_me]

sunt absolut convins ca sunt bune...da' trebe timp ca sa le inveti corect. si timp nu am

[Raptor]

http://www.jumpusa.com/supercat.html

[wefgef]

Price:

$1695.00 - call 1-800-JUMP-USA so we can quote you the lowest shipping price from Texas.

Pfffffff, nu pot sa sun p international, k il luam direct ((

am auzit si io, cik ar fi buna , da nush care ar fi diferenta fata de weighted jump squat, poate decat unghiu..da nici ala prea mult...etc etc, n lamureste raptor

[just_me]

io cred ca e chiar mai putin buna decat jump squat, pt ca la j-squat e greutatea libera...la asta e aproape ca si cum ai sari cand faci geno la hack-squat machine, cred.

[wefgef]

Pai corpu se duce pe un o singura directie, oricum ai sari, deci asa e. Da ma gandesc k fiind platforma aia inclinata, poti sa sari din mai multe unghiuri. Ca si cum ai face jump squat, cu ceva ajustabil sub calcaie...Oricum prefer sa dau 350 d mii la sala si sa fac jump squats

[Raptor]

Yo mai degraba as merge pe weight vest + plyos decat pe orice altceva. Weight vest are avantaju ca nu modifica biomecanica aproape deloc (in afara de evidentul fapt ca esti mai greu si te misti mai altfel). In rest, greutatea distribuita relativ egal in corp, fara modificari de biomecanica, ai posibilitatea sa faci o sumedenie de exercitii etc.

[just_me]

io vreau sa folosesc weight vest cand ma mai duc sa ma joc la niste inele mai joase, in genul celor de pe aleea din studentesc

[wefgef]

d unde ai weight vest? O_o

offtopic:

Fiindca nam cum satzi zic mai direct de atat, vezi k am vbit cu maicata, raptor PE MESS

=))))))

[Raptor]

Referitor la hipertrofie musculara sau la miofilamente?

[just_me]

nu am weight vest, dar stiu de unde pot sa fac comanda
e un magazin la unirea, la etajul 4, cu prostii gen prafuri proteice, manusi de box si chestii de genu, si m-am dus si am intrebat, ca nu aveau expuse, din cauza cererii foarte scazute, cred.
crek ar trebui sa se gaseasca si la intersport si mai e un magazin pe lipscani cu echipamente de sala and shit.

[wefgef]

daaaaaa?ia s dau si io o tura

@raptor, amandoua, impreuna cu facilitarea sinaptica

ai cumva si sora??? pare mica ))))

[Raptor]

http://youtube.com/watch?v=z1cnxwGHdfY

si

http://youtube.com/watch?v=vZqVq5LrdQQ&feature=related

Sports Science vizavi de saritura si hangtime ^^^

[iulik101]

Raptor am nevoie de o parere si de un sfat ... sunt in cls a-VI si incerc sa-mi maresc detenta . sar de pe doua picioare de pe loc 50 cm si cu avant 55 cm de pe un picor sar 40 cm, fac genuflexiuni flotari dar fara greutati ,la maini flotari si ridic galtere de 2 kg cam 50 pe zi .. am nevoie de o un sfat ce asiutea face

[Raptor]

Ai putea sa joci basket agresiv. Detenta o sa-ti creasca odata cu maturizarea...