Druckbare Version
hi leute...
hab durch das interview von childress mal auf die elitefts-hp geschaut und etwas abartig interessantes gefunden... da gibt es eine rubrik vom louie simmmons über sämtliche bereich, aber schauts euch selber an:
http://www.flexcart.com/members/elit...es.asp?cid=109
nur geil...
bipolar
thx !!
interessant !!!
oggy
metal ! :zunge:
ups... zu den artikeln...
ihr müsst oben im menü auf "articels" und dann wenn ihr dort seid auf der seite "louie simmons" wählen - dann gehts ab zu den texten des westside barbell club veteranens!
ist ja klar, dass oggy auch die produktseite mag! metal... *gg*
gruss,
bipolar
hier zum beispiel ein ausgezeichneter text über kniebeugen:
By: Louie Simmons
How to Do the Squat
What is good squat form? What does it take to develop a great squat? First you must develop the hips, hamstrings, spinal erectors, glutes, and abs. Without a strong posterior chain (the muscles on the back of the body), you will not sit back into the proper squat position. That’s right. Sit back, never down. If the knees go forward in the yielding phase, they could hit the floor and the hips still would be above parallel.
I talk to strength coaches from major universities on how to squat. I tell them that we have 24 guys who have squatted over 800 and six over 900 by box squatting with a wide stance. Many times these coaches will reply, I like Olympic squatting. One reason I guess is that Olympic squatting is what they were brought up on. But why do powerlifters use a wider stance? Because you use more muscle, and isn’t that what we’re after on the sports field? Only a wrestler would find himself in the weakest joint angles of an Olympic squat. That’s probably why there are no old, great Olympic lifters. Their joints are gone.
When a prominent pro basketball coach said that Olympic squats were the best for his players and that a two-times bodyweight squat was all an athlete needs, I realized that a weak coach can only produce weak players. This coach and many like him must have a huge library and a very small weight room. Take Ben Johnson, for example. He squatted 620 at about 200 pounds. That’s three times bodyweight! Football players' careers are being shortened not by the competition but by the fact that they are too frail compared to 10 years ago. I saw Brett Favre come out of the locker room and squat cold with the linemen using the same weight. That's like having five quarterbacks protecting your quarterback, and that's bull.
Let's get to squat technique, starting with the feet. They should be pointed straight forward. This forces the hip muscles into play. It is much harder to break parallel because the hip extensors and flexors are put in a very strong position for flexion. Turn the feet outward slightly if you are not flexible or if you are very thick in the waist and upper thighs. If you see someone who walks with their feet turned outward, they have weak hamstrings.
As far as shoes go, Converse Chuck Taylor's are best. Don't have $100 shoes and a 10-cent squat.
When squatting, think about pushing your feet out, not down. This will ensure that the hip muscles are working correctly. Push your knees out the entire time, starting from when you are unracking the bar. You should feel this in the hips. Next, start pushing the glutes to the rear as thought you are searching for a hair that is too far behind you. Arch the lower back and keep the chest up. Lean forwards as much as necessary to keep the bar over your center of gravity.
To ensure correct bar placement, raise the chest and pull the shoulder blades together, to place the bar back as far as possible. This creates better leverage. However, if one carries the bar too low, it causes the lifter to bend forward, destroying leverage.
What stance should you use? Everyone should box squat with a wide stance, because this builds the all-important hip muscles. Thirty years ago, the great Jim Williams said to train as wide as possible and pull your stance in, to a point, to break parallel at meet time. If you watch a great squat technician, you will notice that he bends only at the hips, the knees don’t go forward, and his back does not move.
While descending in the squat, never squat down. Always squat back! If you push the glutes back, the knees will not go forward. In fact, if you sit back far enough, the shins will be past vertical. This is only possible with box squatting. And it’s important because this causes a great stretch reflex. Also, by forcing your knees apart, you are significantly increasing your leverage, by shortening the distance between the hip and the knee joint. If you pull your knees together, you increase this distance and create poor leverage. In addition, this is a sign of weak hip muscles.
After breaking parallel, you must first push against the bar. After all, the bar is what we are trying to raise. Unfortunately, you see many lifters who push with their feet first. This causes you to bend forward Into a good morning position, which is opposite of what you are trying to achieve, in addition to being dangerous. When your back bends, you are likely to miss a squat or get injured.
Most people think of squatting as a multi-joint muscular action. I see it as flexion of the spinal erectors and hip flexors and slight flexion of the knees. It’s much like trying to jump onto a high box; you flex as much as possible in the beginning and hope you make it. Others push gradually through the lift; just enough to accommodate the external force that is being applied.
As far as equipment, in a meet, wrap the knees toward the inside. This means wrap one clockwise and the other counterclockwise. This helps to stabilize them. Wear a suit that allows the knees to be forced outward ad the glutes to be pushed out to the rear. Don't wear straps that are too tight. This will cause you to bend over. In training wear a suit with the straps down and a belt. This will help the technical aspects of squatting. When someone must wear full gear for 3-4 weeks before a meet, their technical skill is low.
To summarize, build the posterior chain: calves, hams, glutes, lower and upper back. Strong abs are a must. They are what you lean on to descend and push off of to ascend. Out of our top 100 squat-ters, four use an upright back position. That means that 96% lean forward, with - of course - a great arch. While descending, the glutes move first and the head and bar move last. So, in the concentric phase, the opposite happens. You must push against the bar first.
One workout per week must be devoted to speed (box squatting) and one for maximal effort, with a variety of core exercises such as good mornings and squatting with special bars that change your center of gravity.
To all strength coaches: the next time you have your athletes do Olympic squats, ask yourself why. The joint angles are not advantageous for the stretch reflex. If a lineman were to use that position on the field, he would easily be pushed backward. The Olympic lifts require flexibility. There are many drills better suited to increase flexibility. Everyone thinks the Olympic lifts are so quick. While your cleans at 60% look fast, so do our box squats at 60%. The athlete who can power clean 400 uses 240(60%). The lifter who can squat 800 uses 480 (60%). Who do you really think would be faster and stronger? Compared to a powerlifter, an Olympic lifter can’t squat with the Sunday paper. A kid that can hang clean 400 would look frail to an 800 squatter. And don’t forget, in Olympic lifting, as the bar is raising, the lifter is lowering himself, making it appear that they are moving the bar at great speed. Olympic lifting is the biggest bust in the United States. We have not placed a single lifter on the "A" list, yet strength coaches still advocate the Olympic lifts.
sorry aber wo soll da im menü articels stehen? sag ma an pls der Artikel ist echt geil *mehrwill*!
hi!
es ist oben ne leiste da steht: "home, shop, q&a, news, articles"... da kligste auf articels und dann steht auf der nächsten seite am linken rand in der liste "louie simmons".
hier noch ein sehr guter text:
By: Louie Simmons
Training: An Overview
Your training for an upcoming contest must be thought out precisely. You must add muscle mass, speed, strength, and coordination. The simplest method of progression (10’s, 8’s, 6’s: progressive gradual overload) works in the beginning, but what doesn’t? As you become more advanced, you will need a more sophisticated method. If you choose to go from 10’s, 8’s, 6’s down to 2’s and singles, many bad things happen. One is that the volume and intensity are impossible to control. There is an optimal
number of lifts at certain percentages. For example, weights at or above 90% of a 1-rep max are to be done for 1 or 2 lifts, but many do 3-5 lifts on a regular basis. An Olympic lifter can do 4-10 lifts per workout with 90%, while a powerlifter should do 2-4 singles per workout with 90% and above. With the old progressive overload method, 10 reps with 70% is common - what a waste. Through extensive tests of high-skilled lifters 4-6 reps with 70% was shown to be optimal.
For all athletes, the better you are with reps, the worse you are with a single. Think about this. Throw a basketball as high as possible. The ball reaches its highest point before it lands and bounces. The first bounce is the highest bounce. Each successive bounce is lower, as the ball’s energy dissipates. Similarly, when doing reps, you have a limited amount of energy. With each rep, you will be a little less effective in your force production. But, unlike the ball, you have a brain and spinal cord. You may learn to conserve your energy to perform more reps.
This is a mistake. You will become slower and be unable to push effectively with the heaviest weights. Remember, we are striving for speed, explosiveness, and absolute strength.
Like everyone else, I watch TV. One of my favorite shows Is Kiana’s Flex Appeal on ESPN. Well, you’ve probably guessed the main reason I watch, but I also watch the high-rep bodybuilding boys do their best imitation of plyometric training. They are slower than my grandmother. Why? This is the result of slow, high-rep training (similar to H.I.T.).
Now let me get back to the old progressive method. It is based on a hypothetical max. No one can project a hypothetical max. This throws off the entire training cycle. You think you are at 80% when you are really at 90% of your true max. Again, remember what training at 90% does to your CNS: after 3 weeks you will cease to make progress.
Another reason for the failure of the progressive overload method is that close to the meet, most lifters will drop their assistance exercises. Why do them at all if you are going to do this? The effectiveness of these exercises is almost completely lost in 2 weeks. Also, because of stress of doing max singles in all three competition lifts, you are mentally and emotionally worn out before the meet. It’s stupid to spar with Mike Tyson if you are going to fight Cecily Tyson.
With the progressive overload system, every type of training is used in one workout. However, your body doesn’t know what you want it to do with so many different demands placed on it. One must train speed and endurance separately, for example.
So what’s right? Personally I look at weight training for what it is: mathematics, biomechanics, and physics. This is what we do at Westside (and the results speak for themselves).
The work must be divided into special days: a dynamic method day for the bench and one dynamic day for the squat and deadlift; a maximal effort day for benching that occurs three days after the dynamic day; a maximal effort day for the squat and deadlift. The week should look like this: dynamic squat on Friday, dynamic bench on Sunday, max effort squat/deadllft on Monday and max effort bench on Wednesday. This sequence works best for weekend meets.
Let’s start with the squat. We always box squat just below parallel. Without bands or chains the bar weight is 50-60% of a 1-rep max. During the cycle do 12 sets of 2 reps with 50, 52.5, and 55% and 10 sets of 2 reps with 57.5 and 60%, using only one percentage per week. When you reach 60%. Start over with 50% the next week. This is a pendulum wave, much like that used by Alexiev. It is easy to improve form and build speed and starting strength by training with weights at these percentages.
When using bands or chains, 6 sets of 2 reps are used, including during the circa-maximal phase. It is easy to monitor volume and Intensity with this system.
After box squats on Friday, special work for glutes/hamstrings, abs, hips, and spinal erectors are done. Every other week, we do 6 speed deadlifts with 60-70% with short rest periods of 45 seconds.
Now let’s stay with the squat and go on to max effort day, Monday, 72 hours later. You must max out on a squat, good morning, or pull. We recommend singles in the squat and deadlift and triples in the good morning. You will need spotters because you are maxing out. Don’t be afraid to miss. Rotate from a squat one week to a good morning the next. Most of these workouts are some variety of good morning. The squat can be done in several ways: front squat, Safety Squat Bar, Manta Ray, cambered bar, belt squat. With five different box heights, this adds up to 25 varieties of squats. Adding bands or chains or both, you now have over 40 exercises. Switch each week to a different core exercise if you are advanced or every 2 weeks if you are not.
After the core barbell lift, do 2-4 exercises for glutes, hams, low back, lats, and abs. Rotate as often as necessary to maintain progress?
The time under tension is the key for the max effort work. You don’t have to do conventional squats or deadlifts to improve these lifts. For example, world-class throwers throw everything except the official implement, from medicine balls to hammers to long pipes, using objects of different weights. This is the conjugate method in combination with the maximum effort method. This system will improve form as well as build phenomenal strength.
The bench press has 2 days as well. On Sunday we use the dynamic method. We have found that using one weight works best for the bench: No wave is used. Instead, 60% of a no-shirt max or 50% of a max with a bench shirt is used every week, 8-10 sets of 3 reps. the grips are moderately close to close. It is easy to maintain the intensity and volume. If you bench 400 without a shirt, you would train with 240. One set of 3 reps = 720 pounds. Ten sets of 3 reps at 240 7200 pounds. Our experience with 25 men who bench 550 or more and the data from scientific research have shown that using these percentages will develop force production the best. On dynamic day, you improve form and build starting and accelerating strength.
To build strength, the volume must be increased. A 400-pound bencher using 240 for his sets does a total volume of 7200 pounds. A 500-pound bencher would require a total volume of 9000 pounds; a 600-pound bencher, 10,800 pounds. Remember, this day is not intended to develop absolute strength, but rather to develop force. (The max effort day is used to increase absolute strength; see below.) The weight on dynamic day is increased only when a new contest max has been achieved.
After benching, concentrate on triceps work; they are the key to a strong bench press. Do lats next and then upper back. Some forearm work and a little biceps work won’t hurt.
Wednesday is max effort day for the bench. On this day, 3 lifts at or over 90% and a max of 7 lifts are to be performed. We recommend that a new PR, or even two, be attempted in one workout. The higher skilled you are, the more often you must rotate a core lift. For example: week 1, board press; week 2, floor press; week 3, chain press; week 4, 150 pounds of band plus weight for a max single or triple; week 5, incline press; etc. Use any sequence you like, working up to a meet. Max out only on max effort day in a core exercise. We frequently hear about lifters who hit huge numbers in the gym yet seldom repeat them in a meet. Either these lifters lack self-confidence, or they don’t have a clue how to peak for a meet. I can bet you that if you break records in your core lifts and have raised your level on extensions, lats, and delt work, and you have developed greater speed on dynamic day, your bench press will be up.
To increase your lifts, you must be stronger and faster and have very good form. This program has few detraining phases because every type of training is performed over the course of a week: max effort work, speed work, GPP work, technical work, and restoration, modified for each lifter’s individual needs.
With progressive gradual over-load training, which is used more often than any other method of training, in the beginning the intensity is low and the volume is high. Later in the cycle, the structure is reversed close to a contest. The injury rate is higher with this type of loading. The volume is impossible to control because several intensity zones are used in one workout. This is very ineffective. As the weight gets heavy close to the contest, the special work for individual muscles is neglected. This is when the injuries occur, because of a lack of GPP.
Let’s forget progressive gradual overload. It’s a dead-end street. I found out 17 years ago. By the way, this system was invented and abandoned in the old Soviet Union over 35 years ago. One should learn about other periodization models, such as those of Verkhoshansky, Vorobyev, and Medvedev. I personally thank these men, as well as Drs. Siff and Zatsiorskl, for making it possible for me to lift more at age 52 than I ever dreamed possible.
For books by these authors and others, contact Westside Warehouse at 888-854-8806.
Louie Simmmons ist sowieso der Beste!
Hab auch einige Videos von Westside mit ihm...
Einfach nur genial!
ja er ist echt wahnsinn... es gibt auch einige fast philosophische texte, in denen er erklärt was powerlifting für ihn bedeutet. was der westside barbell club bedeutet... was gäbe ich dafür ein training dort zu machen!!
ich trainiere seit 5 jahren und muss immer wieder feststellen wie wenig ich weiß und wie weit ich unten auf der leiter bin - die jungs wissen einfach seit jahren was funktioniert und machen es auch schon seit dem... ich denke das system funktioniert bei JEDEM...
gruss,
bipolar
echt komisch, bei mir gibt´s das überhaupt nicht! zumindest nicht auf dem LinkZitat:
hi!
es ist oben ne leiste da steht: "home, shop, q&a, news, articles"... da kligste auf articels und dann steht auf der nächsten seite am linken rand in der liste "louie simmons".
Ist das irgendein Applet oder so? Ich finds echt nicht :(
versuchs hier!
http://www.elitefts.com/
danke! jetzt geht´s! Habe bis vorhin es auch mit http://www.flexcart.com probiert und es kam immer "Test Page"
hmmmm son f***, jetzt kommt auch auf http://www.elitefts.com/ nix brauchbares! Sicher dass es bei dir geht?
also bei mir funzt es...
intensity zone loading:
http://www.elitefts.com/documents/in...ding_louie.htm
importance of volume:
http://www.elitefts.com/documents/im...ceofvolume.htm
training methods:
http://www.elitefts.com/documents/training-methods.htm
the repetiton method:
http://www.elitefts.com/documents/repetition-method.htm
deadlift training:
http://www.elitefts.com/documents/deadlift-training.htm
training for the back:
http://www.elitefts.com/documents/tr...fortheback.htm
conjucate method:
http://www.elitefts.com/documents/conjugate-method.htm
step by step sqatting:
http://www.elitefts.com/documents/st...psquatting.htm
foundational training:
http://www.elitefts.com/documents/Fo...l-Training.htm
analyzing your squat workouts:
http://www.elitefts.com/documents/an...squatstyle.htm
dont chase your tail:
http://www.elitefts.com/documents/dontchaseyourtail.htm
training the lockout:
http://www.elitefts.com/documents/tr...he-lockout.htm
das sind mal die ersten...
bipolar
thx!!! bei mir gehts echt nich! son ****** und ich weis nicht woran es liegt, sonst geht immer alles!!!!
Zitat:
Zitat von PhIlKa
böhse onkelz? *gg*
anabolika.doc? *gg*
hast du einen alten i-explorer???
lg
hara
1. ja ich höre gerne Onkelz ;)Zitat:
böhse onkelz? *gg*
anabolika.doc? *gg*
hast du einen alten i-explorer???
2. das ist die Facharbeit die ich gerade fertig geschustert habe über das Thema Anabolika (muss ich für die 11. Klasse machen in Bio)
3. nein 6.00.2800.1606 ist meine Version
Ich installe mal Mozilla und Opera, irgendwie muss das doch gehn!
schau mal bei www.westside-barbell.com rein is die homepage von den jungs.
Die anderen Artikel sind tw. natürlich auch ziemlich gut (und lesenswert), aber wenn ihr speziell an den Artikeln von Simmons interessiert seid, dann könnt ihr das einfacher, schöner (weil schon im pdf Format) und vor allem komplett haben:
http://www.westside-barbell.com/articles.htm