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2005/10/30, 03:15 AM
So i have read about doing ballistic/dynamic movements for explosiveness for a few reps before 1rm movements like bench, squats, deadlifts to develop speed in the 1rm set...
I have also read about unstable training before 1rm sets to recruit more muscle fibers by tricking/forcing NS to work harder.....
So then my thinking follows if individually these 2 concepts work well...would they not have a good synergistic effect...where combined their benefit is greater than when done separately....
So doing something like 3 clap push ups on a wobble board before 1 rm bench press ...
or doing explosive deadlifts with light weight for 3-5 reps on a wobble/bosu board before max set of deadlifts.....
just wondering what you guys think of this idea? has anyone read something like this before by some big name trainer?
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2005/10/30, 01:18 PM
I think its going a bit over the edge...But, you could say that about alot of things... Try it out. Personally, the only thing that has really been helpful for me ever consistently is overloading, doing a hold with 130% of your max ab 1 minute before your max set. I do this every now and then, and it makes the 1rm seem light.
I do notice that if I do a ME set and then a DE set, the weights fly.
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The Edge... there is no honest way to explain it because the only people who really know where it is are the ones who have gone over. ~~~Hunter S. Thompson
If you smoke or don’t wear your seatbelt, please don’t tell me the deadlift is dangerous.
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2005/10/30, 02:34 PM
I do seem to lift heavier after doing dynamic movements, but I have never tried the unstable training. Menace, I think that you might be onto something. Of course, one would probably have to practice combining the two concepts before just being able to do it, but I can't think of a reason why it wouldn't work. Like wrestler said, try it!
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I firmly believe that any man's finest hour, the greatest fulfillment of all that he holds dear, is the moment when he has worked his heart out in a good cause and lies exhausted on the field of battle-victorious.
--Vince Lombardi
"Decide what you want, decide what you are willing to exchange for it. Establish your priorities and go to work." H. L. Hunt
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2005/10/30, 04:42 PM
I definitely plan on it
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2005/10/30, 04:59 PM
Thing is with sped trype movements...the point is to move with speed, and not worry about anything else. If your doing unstabel training, the goal is to be as stable as possible for that lift and fight to balance.
Combining the 2 I would think would be too much. Trying to be explosive, while trying to maintain control...
Dunno if that made any sense at all.
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Friends don't let friends squat high...
People don't reach thier true potental, only those who seek it.
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2005/10/30, 08:21 PM
made sense to me. but then, maybe i just understand you better by now...
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2005/10/31, 05:00 AM
I'll give it a try....
I was thinking few reps where you get to reset after each rep...You have a point Andrew, but I think there could be a nice balance where both is possible....
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2005/10/31, 02:20 PM
This is a form of proprioception. It will work.
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2005/10/31, 10:42 PM
I have tried using this on my friend
what he did was a combination of
3 quick squats on wobble board, then ~1rm
or
3 explosive jumps off the wobble board up and forward and then ~ 1rm
he told me he felt much stronger in 1rm...was able to set new prs...though his fairly new to consistant maximal lifting....(I tend to push him more so than his trainers)....He gained in both deadlift and squat so far doing this....I will try to test it on myself...forgot to do this for my back training today...but def next time...
On a sidenote, what's an effective way to stretch out calves? MY friend has trouble going down low on squats without board underneath his heals...
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