Respect your elders, Son! At my age I can't be expected to remember what you posted yesterday. 
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- Thread starter Dale Mabry
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Respect your elders, Son! At my age I can't be expected to remember what you posted yesterday.
This is a no-hate zone, cupcake.
Just wanted to post this study here from the last NSCA Journal of Research, becaue I want to make sure you don't miss it.
Calcaneal quantitative ultrasound measurements in young male and female professional dancers.
J Strength Cond Res. 2006 Aug;20(3):572-8.
* Oral A,
* Tarakci D,
* Disci R.
The aim of this study was to assess the bone status of dancers using calcaneal quantitative ultrasound (QUS). Twenty-four male and 26 female dancers (aged 19-36 years) and 100 age- and sex-matched nonathletic controls were included in this study. QUS parameters (broadband ultrasound attenuation [BUA], speed of sound [SOS], quantitative ultrasound index [QUI], and estimated heel bone mineral density [eBMD]) were obtained for both heels in all subjects using a gel-coupled QUS device. Two-way analysis of variance, including the factors of dancing status and gender, revealed significant differences in all QUS parameters between the dancers and the controls (p < 0.001 for all), without a significant interaction with gender status. For each heel (right versus left), the mean QUI, BUA, SOS, and eBMD values of the male and female dancers were 22.0% vs. 20.9% and 16.6% vs. 16.0%; 21.6% vs. 24.1% and 13.2% vs. 14.3%; 2.3% vs. 2.0% and 1.7% vs. 1.7%; and 25.0% vs. 23.9% and 19.0% vs. 18.6% higher than those of the male and female controls, respectively. Analysis of covariance still revealed significant differences between the dancers and the controls after controlling for the influence of body mass index (p < 0.001). Furthermore, the finding that significant bilateral differences in BUA did exist in the controls but not in the dancers demonstrated site-specific effects of exercise on bone, indicating that it is the dance that improved bone properties. Calcaneal QUS, with a strong discriminative ability between those involved in professional dance and normally active individuals, emerges as an attractive technology for exploring the benefits of exercise on bone, which might be a challenge for those in the conditioning field, who need to identify those who need intervention in terms of bone status and promote participation in high-impact physical activity, such as dance, to enhance bone quality.
Calcaneal quantitative ultrasound measurements in young male and female professional dancers.
J Strength Cond Res. 2006 Aug;20(3):572-8.
* Oral A,
* Tarakci D,
* Disci R.
The aim of this study was to assess the bone status of dancers using calcaneal quantitative ultrasound (QUS). Twenty-four male and 26 female dancers (aged 19-36 years) and 100 age- and sex-matched nonathletic controls were included in this study. QUS parameters (broadband ultrasound attenuation [BUA], speed of sound [SOS], quantitative ultrasound index [QUI], and estimated heel bone mineral density [eBMD]) were obtained for both heels in all subjects using a gel-coupled QUS device. Two-way analysis of variance, including the factors of dancing status and gender, revealed significant differences in all QUS parameters between the dancers and the controls (p < 0.001 for all), without a significant interaction with gender status. For each heel (right versus left), the mean QUI, BUA, SOS, and eBMD values of the male and female dancers were 22.0% vs. 20.9% and 16.6% vs. 16.0%; 21.6% vs. 24.1% and 13.2% vs. 14.3%; 2.3% vs. 2.0% and 1.7% vs. 1.7%; and 25.0% vs. 23.9% and 19.0% vs. 18.6% higher than those of the male and female controls, respectively. Analysis of covariance still revealed significant differences between the dancers and the controls after controlling for the influence of body mass index (p < 0.001). Furthermore, the finding that significant bilateral differences in BUA did exist in the controls but not in the dancers demonstrated site-specific effects of exercise on bone, indicating that it is the dance that improved bone properties. Calcaneal QUS, with a strong discriminative ability between those involved in professional dance and normally active individuals, emerges as an attractive technology for exploring the benefits of exercise on bone, which might be a challenge for those in the conditioning field, who need to identify those who need intervention in terms of bone status and promote participation in high-impact physical activity, such as dance, to enhance bone quality.
I just ripped one of the most significant farts of the 21st century, and you are trying to recruit me for your gay dancing class...Pathetic.
That video would have been better if fatty caught fire.
Leder #1 or Leder #2?
^ Yeah, but life always isn't fair. Sometimes life gives you apples when what you really wanted was a peach. 
^ Yeah, but life always isn't fair. Sometimes life gives you apples when what you really wanted was a peach.
Or a big giant fat kid on fire...
Yesterday-
30 minutes, 1minute/2 minutes at 9.0mph
399 cals
175 (92%)
142 (74%)
30 minutes, 1minute/2 minutes at 9.0mph
399 cals
175 (92%)
142 (74%)
Today-
Speed/agility-
Reverse Ickey Shuffle-3x10 yds
Forward/backward transition-2x20yds
Backward/forward transition-2x20yds
backpedal to open step-2x10yds
Power
Power Cleans-225 2x2
Strength
Front Squat-245 2x2
Incline Bench Press-185x8, 185x12
Face Pulls-200 2x2
Core
Semi-kneeling chops-80 3x12
Prone Bridge-3x30 sec RI=30 sec
Russian Twist-6 3x30
Forgot to stretch, but ESD is tomorrow so I will do it then.
Forgot to increase front squat, and need to go up to 215/225 in incline press for 8 reps. Cannot increase face pulls because the stack only goes to 200.
Speed/agility-
Reverse Ickey Shuffle-3x10 yds
Forward/backward transition-2x20yds
Backward/forward transition-2x20yds
backpedal to open step-2x10yds
Power
Power Cleans-225 2x2
Strength
Front Squat-245 2x2
Incline Bench Press-185x8, 185x12
Face Pulls-200 2x2
Core
Semi-kneeling chops-80 3x12
Prone Bridge-3x30 sec RI=30 sec
Russian Twist-6 3x30
Forgot to stretch, but ESD is tomorrow so I will do it then.
Forgot to increase front squat, and need to go up to 215/225 in incline press for 8 reps. Cannot increase face pulls because the stack only goes to 200.
speaking of beef jerky, I am currently eating a bag of Jack Link's Brand Beef Jerk that is flavored with KC Masterpiece BBQ sauce. It is amazing. I highly suggest you pick some up tonight.
I shall have to do so tomorrow. Is it the jerky, or the bites?
the jerky. although the bites are probably just as good.
Saturday-
ESD-28 minutes (10/1.5/10/1.5/5)
Speed 12.0, Incline 1.0%
465 cals
Max HR-174 (91%)
Ave HR-162 (85%)
ESD-28 minutes (10/1.5/10/1.5/5)
Speed 12.0, Incline 1.0%
465 cals
Max HR-174 (91%)
Ave HR-162 (85%)
Today-
Speed/agility-
Double Barrier hop to lateral-3x2 each side
Icky Shuffle 3x10yds
Lateral Shuffle 2x10yds each side
Power-
1 arm-snatch-90 2x2 each side
Strength-
Squat-325 2x4
Bench Press-255 1x8, 1x7
BB Row-215 2x4
ESD-28 minutes (10/1.5/10/1.5/5)
Speed 12.0, Incline 1.0%
492 cals
Max HR-177 (93%)
Ave HR-168 (88%)
Snatches felt good, strength wasn't too bad. I took too much time for this workout, though, I was helping someone out with their posture.
Speed/agility-
Double Barrier hop to lateral-3x2 each side
Icky Shuffle 3x10yds
Lateral Shuffle 2x10yds each side
Power-
1 arm-snatch-90 2x2 each side
Strength-
Squat-325 2x4
Bench Press-255 1x8, 1x7
BB Row-215 2x4
ESD-28 minutes (10/1.5/10/1.5/5)
Speed 12.0, Incline 1.0%
492 cals
Max HR-177 (93%)
Ave HR-168 (88%)
Snatches felt good, strength wasn't too bad. I took too much time for this workout, though, I was helping someone out with their posture.
Pretty good, I will add 10lbs next week.
Russian Twist-6 3x30
Semi-kneeling lift-40 3x10 each side
Semi-kneeling Reverse woodchopper-40 3x10 each side
Cardio-9.0mph 1.0% incline
30 minutes (1 minute interval/2 minute rest)
385 cals
Max HR-175 (92%)
Ave HR-139 (73%)
Semi-kneeling lift-40 3x10 each side
Semi-kneeling Reverse woodchopper-40 3x10 each side
Cardio-9.0mph 1.0% incline
30 minutes (1 minute interval/2 minute rest)
385 cals
Max HR-175 (92%)
Ave HR-139 (73%)
It is in Athletic Body in balance, they may call it half-kneeling lift, though.
Oh, I did hip flexion with kettlebells too, worked like a dream. Stabilizing the weight by dorsiflexing works the ant. tib like a mofo. I wonder if this movement would be good specific strengthening for running since you are supposed to be dorsiflexed during hip flexion while during recovery.
it sounds good on paper. The only problem is that if you are coming from below 90 degrees of hip flexion, all hip flexors are going to be working. if you start with your foot on a bench, at 90 degrees of hip flexion, only the Psoas can work, as it is the only one working above 90 degrees. So, if you are starting below 90 degrees and you are already having muscle imbalances, i would think that loading up hip flexion would just increase the problem. but then again...what the fuck do i know.
A specimen like myself has no imbalances.
You forgot my DiL at the end of my acronyms.
So, if someone has a weak Psoas, you wouldn't do the movement because you would get synergistic dominance from the other hip flexors because the weight is already moving? Sounds right to me.
right.
and given the way most people run (especially sprinters) their psoas seems to be pretty shitty....hence the reason they don't get a good follow through with their hips during the swing phase.
Is your psoas tight? I would rate my program prior to learning the NASM and CSCS stuff as horribly shitty, but most of these tests that Boyle and Cook came up with are so easy. Maybe that is why my 40 was slow as shit.
Is your psoas tight? I would rate my program prior to learning the NASM and CSCS stuff as horribly shitty, but most of these tests that Boyle and Cook came up with are so easy. Maybe that is why my 40 was slow as shit.
my psoas is pretty good. it was actually kind of weak after doing the sharmman test for it. so i did some activation for a few weeks and it is better.
yea, NASM, CSCS, Boyle and Cook....Is there anything else? really?
