For the latest ADARQ.org, click the dated links: *NEW* 08/22/2011, *NEW* 8/10/2011, 07/16/2011, 07/14/2011, MAY DUNK MIX 05/31/2011, 04/31/2011, 03/20/2011, 03/16/2011

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Author Topic: ADARQUI's Instant RFD Series  (Read 2427 times)
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adarqui
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« Reply #15 on: June 30, 2009, 01:49:18 pm »
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Quote from: Filippo on June 30, 2009, 01:39:41 pm
I'm definitely a two leg jumper!!
I've got a good mastery with all the drills you posted.
thanks fot the tips. Wink



awesome..

no problem man, any other questions, just ask.

peace
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http://adarq.org/code/

"Now Cornell University neurobiologists, studying the adrenal glands of rats, have discovered how chronic stress cranks up the intensity of this adrenaline response. The key to this so-called molecular memory resides in a donut-shaped protein on the surface of cells that secrete adrenaline, the hormone also known as epinephrine."

PED's in drug free sports is cheating, unethical, and weak. Athletes and/or coaches who condone/display this behavior can get lost.


"But you have never felt the burn that you get in the hip flexors from pulling back on the pedal stroke, you have never done the exercise in your life. Squatting ain't doing shit for your hip flexors blu." -- sickenin vendetta.

QuickMix: Gulf Dunk Mix: http://www.youtube.com/watch?v=9PHyFdbJnrY&hd=1

The Promise Dunk Mix: http://www.youtube.com/watch?v=Ed5VRE0lOXU&hd=1

Ballet Dunk Mix: http://www.youtube.com/watch?v=pI_c2dz0C_4&hd=1

BoingTerd Dunk Session: http://www.youtube.com/watch?v=F6mHaUoNpOg&hd=1

Dunk Films: dunk=surfing: http://www.youtube.com/watch?v=oAp_z9fVyMQ

May 2011 Dunk Mix: http://www.youtube.com/watch?v=z7MYrl716-k

May13-2011 Nice dunk session: http://www.youtube.com/watch?v=73BhhFenp7o&feature=player_embedded

APRIL 2011 DUNK RECAP/MIX: http://www.youtube.com/watch?v=VuPS1Sm10ds

Some hard freakin` dunks: http://www.youtube.com/watch?v=3nukAo_IizA , http://www.youtube.com/watch?v=QU7URZQ3Y4U , http://www.youtube.com/watch?v=FMQo64DzV70

WHO RUN IT DUNK MIX - PART 1: http://www.youtube.com/watch?v=xypWSL5YVEw

adarq.org commercial #2: http://www.youtube.com/watch?v=QBYlngDcxFY = if at first you don't succeed, AMP THE F UP & TRY AGAIN.

lion swag dunk mix: http://www.youtube.com/watch?v=hhyqcL4fO-g

misc dunk footage from 2/20/2011, gettin` up: http://www.youtube.com/watch?v=XhF8F43z5Og

end of 2010 dunk session: http://www.youtube.com/watch?v=P2fwJ8e5Vs8

The "I think i'm dying dunk mix" : http://www.youtube.com/watch?v=XiXkdX5QLNo
Filippo
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« Reply #16 on: July 04, 2009, 12:14:16 pm »
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ok, after the first week of the HFPSE (high frequancy pistol squat experiment  Grin) I can say I'm quite satisfied:
now I perform the pistol a little bit fluently and max 5 reps (I've never do it before) but I've a little pain in the lumbar region, exactly in correspondence to the spine.
A question for the experts: is there a relationship between full squat and pistol? I mean: if one knows, for example, that his max squat is 240 lbs, could him calculate his max pistol with kettlebells  and vie versa?
I hope I explained it well.

saluti.
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mreoyn09
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« Reply #17 on: July 04, 2009, 01:50:59 pm »
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Quote from: Filippo on July 04, 2009, 12:14:16 pm
ok, after the first week of the HFPSE (high frequancy pistol squat experiment  Grin) I can say I'm quite satisfied:
now I perform the pistol a little bit fluently and max 5 reps (I've never do it before) but I've a little pain in the lumbar region, exactly in correspondence to the spine.
A question for the experts: is there a relationship between full squat and pistol? I mean: if one knows, for example, that his max squat is 240 lbs, could him calculate his max pistol with kettlebells  and vie versa?
I hope I explained it well.

saluti.

Theoretically your "working leg" will be under the same tension in a pistol squat as it would be in a bilateral squat where you loaded the bar to your bodyweight + 2x the weight you used for the pistol squat. For example:

BW is 180lbs
Pistol 100lbs
Theoretical tension equivalent = 180 + 2x100 = 380lbs squat
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adarqui
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« Reply #18 on: July 04, 2009, 08:32:06 pm »
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Quote from: Filippo on July 04, 2009, 12:14:16 pm
ok, after the first week of the HFPSE (high frequancy pistol squat experiment  Grin) I can say I'm quite satisfied:
now I perform the pistol a little bit fluently and max 5 reps (I've never do it before) but I've a little pain in the lumbar region, exactly in correspondence to the spine.
A question for the experts: is there a relationship between full squat and pistol? I mean: if one knows, for example, that his max squat is 240 lbs, could him calculate his max pistol with kettlebells  and vie versa?
I hope I explained it well.

saluti.

cool on the HFPSE, except for the lumbar pain.. deload a bit on the intensity of your frequency, and see if you can get that pain/soreness/whatever it is to diminish.. you definitely dont want to "keep having the pain there", chronically having this will cause damage to something.. it could just be muscular right now etc, which is fine, so just decrease intensity for a bit and see if you can get it to disappear.

i dont do pistols so i cant really answer that correlation question.. it would just be a big guess.

peace man glad you have gotten stronger already!
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http://adarq.org/code/

"Now Cornell University neurobiologists, studying the adrenal glands of rats, have discovered how chronic stress cranks up the intensity of this adrenaline response. The key to this so-called molecular memory resides in a donut-shaped protein on the surface of cells that secrete adrenaline, the hormone also known as epinephrine."

PED's in drug free sports is cheating, unethical, and weak. Athletes and/or coaches who condone/display this behavior can get lost.


"But you have never felt the burn that you get in the hip flexors from pulling back on the pedal stroke, you have never done the exercise in your life. Squatting ain't doing shit for your hip flexors blu." -- sickenin vendetta.

QuickMix: Gulf Dunk Mix: http://www.youtube.com/watch?v=9PHyFdbJnrY&hd=1

The Promise Dunk Mix: http://www.youtube.com/watch?v=Ed5VRE0lOXU&hd=1

Ballet Dunk Mix: http://www.youtube.com/watch?v=pI_c2dz0C_4&hd=1

BoingTerd Dunk Session: http://www.youtube.com/watch?v=F6mHaUoNpOg&hd=1

Dunk Films: dunk=surfing: http://www.youtube.com/watch?v=oAp_z9fVyMQ

May 2011 Dunk Mix: http://www.youtube.com/watch?v=z7MYrl716-k

May13-2011 Nice dunk session: http://www.youtube.com/watch?v=73BhhFenp7o&feature=player_embedded

APRIL 2011 DUNK RECAP/MIX: http://www.youtube.com/watch?v=VuPS1Sm10ds

Some hard freakin` dunks: http://www.youtube.com/watch?v=3nukAo_IizA , http://www.youtube.com/watch?v=QU7URZQ3Y4U , http://www.youtube.com/watch?v=FMQo64DzV70

WHO RUN IT DUNK MIX - PART 1: http://www.youtube.com/watch?v=xypWSL5YVEw

adarq.org commercial #2: http://www.youtube.com/watch?v=QBYlngDcxFY = if at first you don't succeed, AMP THE F UP & TRY AGAIN.

lion swag dunk mix: http://www.youtube.com/watch?v=hhyqcL4fO-g

misc dunk footage from 2/20/2011, gettin` up: http://www.youtube.com/watch?v=XhF8F43z5Og

end of 2010 dunk session: http://www.youtube.com/watch?v=P2fwJ8e5Vs8

The "I think i'm dying dunk mix" : http://www.youtube.com/watch?v=XiXkdX5QLNo
Filippo
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« Reply #19 on: July 05, 2009, 12:35:34 am »
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mmm I think it's a little bit more complicated; I had this pain for the first time one year ago, the fist time I did pistol!! I did'n perform the movement perfectly and I wanted to load immediately a 10 kg bell; the result was that I overbalanced on my left side and cannot mantain the spine erect ( something like this "?"   Lips Sealed); in sum I had to rest about 3 weeks before the pain disappeared.
I feel very stupid only thinking about it  Grin
Now doing this type of routine that pain goes back, but absolutely really soft, just a hint.
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Filippo
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« Reply #20 on: July 05, 2009, 12:37:28 am »
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Quote

Theoretically your "working leg" will be under the same tension in a pistol squat as it would be in a bilateral squat where you loaded the bar to your bodyweight + 2x the weight you used for the pistol squat. For example:

BW is 180lbs
Pistol 100lbs
Theoretical tension equivalent = 180 + 2x100 = 380lbs squat

thanks  Wink
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Filippo
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« Reply #21 on: July 13, 2009, 09:17:41 am »
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ok men.
 after two weeks doing this experiment I feel good but my legs feel a bit tired, maybe 'cause I neglet stretching  Lips Sealed
I'd like to know which kind of exercises I've to do after a training session to quickly recover (static stretching, pnf...?).
Thanks
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Joe
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« Reply #22 on: July 13, 2009, 09:37:25 am »
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Quote from: Filippo on July 13, 2009, 09:17:41 am
ok men.
 after two weeks doing this experiment I feel good but my legs feel a bit tired, maybe 'cause I neglet stretching  Lips Sealed
I'd like to know which kind of exercises I've to do after a training session to quickly recover (static stretching, pnf...?).
Thanks


Andrew has a warm up and cooldown article on the main site. I've found I recover better when I add the cooldown to my workout.

Here it is: http://www.pure-dedication.com/index.php?option=com_content&view=article&id=57&Itemid=76
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Filippo
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« Reply #23 on: July 13, 2009, 09:51:52 am »
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Quote from: Joe on July 13, 2009, 09:37:25 am

Andrew has a warm up and cooldown article on the main site. I've found I recover better when I add the cooldown to my workout.

Here it is: http://www.pure-dedication.com/index.php?option=com_content&view=article&id=57&Itemid=76

  Wink I didn't see it!  Grin
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