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2005/10/25, 12:16 PM
Hey just wondering if you guys have ever tried unstable training right before maximal lifts or plyos? I read in different places that by first doing a light unstable training set before maximal lifts in squats, deadlifts, bench, etc....you can trick your body into becoming stronger....the body supposedly still perceives the foundation as unstable and therefore recruits more muscles...producing better gains....I have used this in squats, deadlifts, bench with some success....I am thinking of applying this to plyos....wondering what you guys think about this...
something like 3-5 deep reps for squats on a wobble/bosu board...then 30 sec rest....and do maximal weight for whatever reps you are doing....1-5 usually... or doing a light deadlift with a DB on the wobble board...and then same thing...ditto for bench...hope I am describing it clearly...
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2005/10/25, 12:56 PM
Chek said something about this. Try dragondoor.com, I believe pavel has an article on it written by Chek.
What do I think about it???? I have tried it. In wrestling we used to do balance training and awareness training in between sets, and I never found any difference.
I think it would work more in untrained individuals and rehab patients that are still learning motor coordination and how to use their muscles properly, based on the literature.
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To have talent is to have limits. I have no talent therefor I have no limits.
Steve Prefontaine
If you smoke or don’t wear your seatbelt, please don’t tell me the deadlift is dangerous.
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2005/10/25, 04:41 PM
I had mixed results....if I used it consistantly then its effects weren't as good...but when I do it occassionally...I can get a bit of extra power and coordination....I think I got 10-15lb in bench extra after using this technique(have yet to try it in other lifts...but my friend tried it with squats/deadlift and added like 1-2 reps to his maxes...he's an intermediate trainer...definitely helped him bring the weight up evenly on deadlift last time...he did 2 1rm sets deadlifts supersetted with weighted hyperextensions..he tried...this technique...on his last set...and the weight came up easier than previous set...) ....I also don't have the energy to generally push myself hard for more than 1 set(for 1 rm)...so if I do it...I go through a thorough warm up...and then do 3-5 reps on unstable board....push ups......rest 30 sec...then do bench...definitely felt stronger...it also helps with speed...the weight flies....somewhat similar to doing ballistic/power exercises with light weight before maximal lifts....in its regard to develop speed ....
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2005/10/25, 04:44 PM
btw tks for the website...it's very good....
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2005/10/25, 05:59 PM
No problem menace. It's got some great information. I believe that the article you are looking for is called something along the lines of the survival reflex by paul chek.
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To have talent is to have limits. I have no talent therefor I have no limits.
Steve Prefontaine
If you smoke or don’t wear your seatbelt, please don’t tell me the deadlift is dangerous.
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2005/10/26, 04:24 AM
cool, I'll check it out...
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2005/10/26, 05:59 AM
LOL, I must be getting huge! All my lifts are unstable!
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