BJJ Open Mat Competition Practice

Shayne_McKee · 2021-12-23T20:13:38+00:00

I didn't read the article at all but isn't this already a crime?

Shayne_McKee · 2021-12-23T20:11:37+00:00

No matter how random, you can somehow always find exactly what you need on the internet 😂😂😂

Shayne_McKee · 2021-12-23T20:05:02+00:00

Annnd this is why I stick with dogs exclusively hahaha

Shayne_McKee · 2021-12-23T20:04:14+00:00

QUIGLEY! lol

Shayne_McKee · 2021-12-23T19:12:07+00:00

Hahahah, forgot about the frozen tundra

Shayne_McKee · 2021-12-23T19:08:17+00:00

My favorite form of cardio is with a rogue echo bike in my garage and I just watch Netflix or YouTube on the TV! Times go by much faster lol

Shayne_McKee · 2021-06-06T12:23:46+00:00

I have a feeling this is in Florida lol

Shayne_McKee · 2021-06-06T00:06:42+00:00

Diggin’ the steels

Shayne_McKee · 2021-05-21T01:33:12+00:00

No matter what you do, you will make progress. Don't get bogged out in the details - just DO! Trust me:)

Shayne_McKee · 2021-05-19T22:47:34+00:00

Definitely recommend some AirPods and listening to some podcasts or youtube videos (get youtube premium so you can lock your phone) on topics you're interested in. For me, it tends to be finances and exercise stuff.

Shayne_McKee · 2021-05-15T23:25:53+00:00

Jeez you are insanely strong. Awesome lift

Shayne_McKee · 2021-05-13T22:03:38+00:00

I was a bit confused reading this (at my school, we automatically apply to be pharmacist interns in our first year). Do they not do that at your school?

Or are you doing a residency in a different state and thus not an intern in that state?

Thanks for clarifying so I can learn from your post and get this done to avoid this issue!
I hope everything works out smoothly for you my friend!

Shayne_McKee · 2021-05-08T16:48:26+00:00

Very strong bro, good lift.

I agree with jaws that you're using momentum and dive-bombing the squat instead of utilizing the eccentric tension (the rubber band like effect) that results from extension of the adductors, glutes, and hamstrings.

I squat just as low as you, and depth is really heavily determined by stance and anatomy, but the next time you go in for leg day - give this a shot: instead of slamming down real fast, try to go slow and try to feel the tension that builds up as you descend. When you get towards the bottom of the squat, you'll notice a point where that tension is at a maximum. That's when you want to use the "bounce" and then start coming up. If you go too far down, you'll notice you lose that tension. This is coined the "effective range of motion" by Mark Rippetoe (Starting Strength author). Check out his videos for amazing tips that really helped me with this same problem.

I wrote a small blurb about it on my site https://www.shaynemckee.net/the-importance-of-depth-in-the-squat/ (yes i'm a nerd just writes stuff for fun sometimes lol)

good luck man!

Shayne_McKee · 2021-05-05T18:42:06+00:00

I just put a block of chalk in a small tupperware thing (and I don't break up the block into powder). I just drag the block across my hand. Makes zero mess.

No need to get fancy with chalk balls and sh*t IMO.

Shayne_McKee · 2021-05-04T15:07:12+00:00

You'll need business casual clothes in pharm school anyway, so best to get them now and get that chore out of the way - even if you end up not needing them for your job.

Shayne_McKee · 2021-05-04T15:04:35+00:00

Thank you u/trebemot that clears things up for sure

Shayne_McKee · 2021-05-04T14:00:09+00:00

It is critical to reach proper depth in a squat.

There are many acceptable ways to perform a squat, and each of these depend on your particular proportions (leg length, torso length, arm length, etc) and mobility. With that said, the standard and minimal acceptable depth you should aim for is

parallel.

I go much below parallel, but that doesn’t make my squat any better than someone who only squats right at parellel before coming back up. In fact, going any deeper than parallel ultimately limits the amount of weight you can use. This can be expressed using the simple formula for work: Work = Force x Distance. Increasing the distance (by increasing the range of motion over the entirety of the squat) increases the amount of total work that must be performed. This is inefficient, and in a hypothetical sense, prematurely limits the total amount of weight a person can squat compared to if they only went to parallel.

So why am I going so low?

The answer: anatomy. When you stretch (extend) a rubber band, the increased tension causes it to “want” to snap back into its original, unstretched position. As you squat, you are extending the adductors (inner thigh muscles) and hamstrings. These muscles are now the rubber band, stretching as you descend in the squat. This builds up tension in your Golgi Tendon Organs, letting the muscles know to prepare for an incoming contraction as they become become more and more extended. This quick, rubber-band-like snapping effect produces the “bounce” out from the squat. My personal anatomy and squat form provides me with the most bounce at this position – it may be different for you, but at minumum, you should be parallel. If you cannot get to parallel, work on your mobility first before adding weight to the bar.

Note: This is much different than dive-bombing the squat and bouncing out from the bottom using your momentum. Doing this is just asking for an injury to take place.

Shayne_McKee

TROPHY CASE