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adarqui
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« on: June 25, 2009, 06:11:05 pm » |
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« Last Edit: June 25, 2009, 06:36:38 pm by adarqui »
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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=1The Promise Dunk Mix: http://www.youtube.com/watch?v=Ed5VRE0lOXU&hd=1Ballet Dunk Mix: http://www.youtube.com/watch?v=pI_c2dz0C_4&hd=1BoingTerd Dunk Session: http://www.youtube.com/watch?v=F6mHaUoNpOg&hd=1Dunk Films: dunk=surfing: http://www.youtube.com/watch?v=oAp_z9fVyMQMay 2011 Dunk Mix: http://www.youtube.com/watch?v=z7MYrl716-kMay13-2011 Nice dunk session: http://www.youtube.com/watch?v=73BhhFenp7o&feature=player_embeddedAPRIL 2011 DUNK RECAP/MIX: http://www.youtube.com/watch?v=VuPS1Sm10dsSome hard freakin` dunks: http://www.youtube.com/watch?v=3nukAo_IizA , http://www.youtube.com/watch?v=QU7URZQ3Y4U , http://www.youtube.com/watch?v=FMQo64DzV70WHO RUN IT DUNK MIX - PART 1: http://www.youtube.com/watch?v=xypWSL5YVEwadarq.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-gmisc dunk footage from 2/20/2011, gettin` up: http://www.youtube.com/watch?v=XhF8F43z5Ogend of 2010 dunk session: http://www.youtube.com/watch?v=P2fwJ8e5Vs8The "I think i'm dying dunk mix" : http://www.youtube.com/watch?v=XiXkdX5QLNo
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Jack Woodrup
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« Reply #1 on: June 25, 2009, 07:57:25 pm » |
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Hi Andrew Nice article and Interesting stuff. For a competition or one off event this is great. However on a longer term how do you think chronic lack of quality sleep is going to impact an athletes performance? It is clearly going to have a negative effect. If you continually don't get enough sleep your performance/training improvements has to suffer. You won't recover as well, you won't be as energetic in your workouts, less motivation to workout in the first place, you will lack focus and intensity on your lifts/sprints/jumps etc. All this adds up to less overall gains. In the short term though such as one night - of less than perfect sleep - I am with you. Less of a problem. Long term if I had an athlete who regularly complained of lack of sleep I would seriously sort out why they aren't sleeping so well as a matter of priority. Cheers Jack |
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It is not enough to train hard, you must also train smart!
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adarqui
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« Reply #2 on: June 25, 2009, 08:03:28 pm » |
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Hi Andrew
Nice article and Interesting stuff. For a competition or one off event this is great. However on a longer term how do you think chronic lack of quality sleep is going to impact an athletes performance? It is clearly going to have a negative effect.
If you continually don't get enough sleep your performance/training improvements has to suffer. You won't recover as well, you won't be as energetic in your workouts, less motivation to workout in the first place, you will lack focus and intensity on your lifts/sprints/jumps etc. All this adds up to less overall gains.
In the short term though such as one night - of less than perfect sleep - I am with you. Less of a problem. Long term if I had an athlete who regularly complained of lack of sleep I would seriously sort out why they aren't sleeping so well as a matter of priority.
Cheers
Jack
thanks man.. ya of course, I say in the article the chronic long term sleep irregularities are very bad for you.. "Chronic sleep irregulaties are by far much worse than acute irregularities. Chronic sleep irregularities lead to sleep debt and malfunctioning biological circadian rhythms." the next section in there deals with saying you should get on a normal sleep-wake schedule, to minimize risk of partial sleep deprived nights due to competition anxiety. peace man |
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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=1The Promise Dunk Mix: http://www.youtube.com/watch?v=Ed5VRE0lOXU&hd=1Ballet Dunk Mix: http://www.youtube.com/watch?v=pI_c2dz0C_4&hd=1BoingTerd Dunk Session: http://www.youtube.com/watch?v=F6mHaUoNpOg&hd=1Dunk Films: dunk=surfing: http://www.youtube.com/watch?v=oAp_z9fVyMQMay 2011 Dunk Mix: http://www.youtube.com/watch?v=z7MYrl716-kMay13-2011 Nice dunk session: http://www.youtube.com/watch?v=73BhhFenp7o&feature=player_embeddedAPRIL 2011 DUNK RECAP/MIX: http://www.youtube.com/watch?v=VuPS1Sm10dsSome hard freakin` dunks: http://www.youtube.com/watch?v=3nukAo_IizA , http://www.youtube.com/watch?v=QU7URZQ3Y4U , http://www.youtube.com/watch?v=FMQo64DzV70WHO RUN IT DUNK MIX - PART 1: http://www.youtube.com/watch?v=xypWSL5YVEwadarq.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-gmisc dunk footage from 2/20/2011, gettin` up: http://www.youtube.com/watch?v=XhF8F43z5Ogend of 2010 dunk session: http://www.youtube.com/watch?v=P2fwJ8e5Vs8The "I think i'm dying dunk mix" : http://www.youtube.com/watch?v=XiXkdX5QLNo
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Jack Woodrup
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« Reply #3 on: June 25, 2009, 08:16:18 pm » |
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damn you reply quick. In the notes that will come with my program builder I talk about sleep and recovery quite a lot. For those who train but negelct making the effort to get regular quality sleep - they are just needlessly short circuiting their gains. I did an experiment with some of the kids I work with who play Aussie Rules where for 2 weeks they agreed to go to bed at a time that allowed them to be in bed for at least 8.5 hours per night (1/2 hour to drift off etc). Their results in those two weeks were nothing short of amazing. Their quality of training was great, their strength went up on just about everything, they just improved stupidly. Then I think the latest version of Grand Theft Auto came out and they decided that the early nights had to stop. There is just no convincing some people. JW |
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It is not enough to train hard, you must also train smart!
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adarqui
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« Reply #4 on: June 25, 2009, 08:22:58 pm » |
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damn you reply quick. In the notes that will come with my program builder I talk about sleep and recovery quite a lot. For those who train but negelct making the effort to get regular quality sleep - they are just needlessly short circuiting their gains. I did an experiment with some of the kids I work with who play Aussie Rules where for 2 weeks they agreed to go to bed at a time that allowed them to be in bed for at least 8.5 hours per night (1/2 hour to drift off etc). Their results in those two weeks were nothing short of amazing. Their quality of training was great, their strength went up on just about everything, they just improved stupidly. Then I think the latest version of Grand Theft Auto came out and they decided that the early nights had to stop. There is just no convincing some people.
JW
haha @ video games sucking them back into "the weak". ya man.. having a normal sleep schedule with ~8 hours sleep is so important.. ~9+ hours can actually be worse on performance than 6 hours or so, from my experience.. i remember reading a study that said, people who slept on average 9+ hours had more risk for brain disorders, and people who slept on average <=6 hours had higher risk of cardiac problems. i pretty much get 8 hours sleep every night.. but my mind is so wrestless when im thinking about PR'n/competing, that ive always had problems going to sleep pre-competition night.. it used to just eat at me so bad.. but recently ive realize that even though i might "feel tired", im not actually tired.. i still perform "optimally", even with 0 sleep, considering i've pr'd in jumps with no sleep.. who knows i might have been able to get up a little higher if i had slept right. 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=1The Promise Dunk Mix: http://www.youtube.com/watch?v=Ed5VRE0lOXU&hd=1Ballet Dunk Mix: http://www.youtube.com/watch?v=pI_c2dz0C_4&hd=1BoingTerd Dunk Session: http://www.youtube.com/watch?v=F6mHaUoNpOg&hd=1Dunk Films: dunk=surfing: http://www.youtube.com/watch?v=oAp_z9fVyMQMay 2011 Dunk Mix: http://www.youtube.com/watch?v=z7MYrl716-kMay13-2011 Nice dunk session: http://www.youtube.com/watch?v=73BhhFenp7o&feature=player_embeddedAPRIL 2011 DUNK RECAP/MIX: http://www.youtube.com/watch?v=VuPS1Sm10dsSome hard freakin` dunks: http://www.youtube.com/watch?v=3nukAo_IizA , http://www.youtube.com/watch?v=QU7URZQ3Y4U , http://www.youtube.com/watch?v=FMQo64DzV70WHO RUN IT DUNK MIX - PART 1: http://www.youtube.com/watch?v=xypWSL5YVEwadarq.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-gmisc dunk footage from 2/20/2011, gettin` up: http://www.youtube.com/watch?v=XhF8F43z5Ogend of 2010 dunk session: http://www.youtube.com/watch?v=P2fwJ8e5Vs8The "I think i'm dying dunk mix" : http://www.youtube.com/watch?v=XiXkdX5QLNo
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AlexMaroko
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« Reply #5 on: June 25, 2009, 08:56:07 pm » |
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Good read dude...looks like you put in some time researching  I've always felt there is a certain spot, different for everybody, that they function best on. And from what I've seen, most people after a night of super long/deep sleep usually function worse, since it's so different from their normal routine. Here's to sleep  |
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adarqui
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« Reply #6 on: June 25, 2009, 09:11:26 pm » |
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thanks man ;0 i used alot of the stuff I had in the peer reviewed forum to put it together.. started writing it yesterday.. i plan on writing a few really crazy things so this was a warmup ;d 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=1The Promise Dunk Mix: http://www.youtube.com/watch?v=Ed5VRE0lOXU&hd=1Ballet Dunk Mix: http://www.youtube.com/watch?v=pI_c2dz0C_4&hd=1BoingTerd Dunk Session: http://www.youtube.com/watch?v=F6mHaUoNpOg&hd=1Dunk Films: dunk=surfing: http://www.youtube.com/watch?v=oAp_z9fVyMQMay 2011 Dunk Mix: http://www.youtube.com/watch?v=z7MYrl716-kMay13-2011 Nice dunk session: http://www.youtube.com/watch?v=73BhhFenp7o&feature=player_embeddedAPRIL 2011 DUNK RECAP/MIX: http://www.youtube.com/watch?v=VuPS1Sm10dsSome hard freakin` dunks: http://www.youtube.com/watch?v=3nukAo_IizA , http://www.youtube.com/watch?v=QU7URZQ3Y4U , http://www.youtube.com/watch?v=FMQo64DzV70WHO RUN IT DUNK MIX - PART 1: http://www.youtube.com/watch?v=xypWSL5YVEwadarq.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-gmisc dunk footage from 2/20/2011, gettin` up: http://www.youtube.com/watch?v=XhF8F43z5Ogend of 2010 dunk session: http://www.youtube.com/watch?v=P2fwJ8e5Vs8The "I think i'm dying dunk mix" : http://www.youtube.com/watch?v=XiXkdX5QLNo
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Joe
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« Reply #7 on: July 01, 2009, 12:30:20 pm » |
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I inadvertantly tested some theory from this article. I slept for only 3 hours today, after being on a schedule of 9+ hours every day for the past couple of weeks. I didn't bother to go to sleep until 5am (  ) and only managed to sleep until 8am. I woke up feeling suprisingly refreshed, and ended up having a great session, PRing in every lift I attemped. The session went like this, bold indicates a PR: Drop Step Vert 30" Tie PR 31" 31.5"30" 31.5"Psyched about this! WeightsSquat Bar x 10 (44 lbs) 40 x 5 (88 lbs) 60 x 5 (132 lbs) 70 x 3 (154 lbs) 80 x 3 (176 lbs) All nice deep, clean and easy reps. Good light day. No ISOs todays as Wednesday is now a recovery day for squatting. Dumbbell Row 20 x 8 (44 lbs) 32.5 x 5 (71.5 lbs) 45 x 7 (99 lbs)Dips BW x 6 +20 x 5 (44 lbs)Dumbbell Curls (I figured my bicep strength was holding back my chinning progress) 10 x 6 (22 lbs) 14 x 8 (30.8 lbs) |
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« Last Edit: July 01, 2009, 12:32:40 pm by Joe »
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adarqui
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« Reply #8 on: July 01, 2009, 01:00:14 pm » |
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interesting that you actually felt refreshed though.. i've only had that happen a few times with such crappy sleep.. i understand the non-effected training session, but the feeling fresh part is weird.. maybe you had some crazy deep REM sleep in those 3 hours. 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=1The Promise Dunk Mix: http://www.youtube.com/watch?v=Ed5VRE0lOXU&hd=1Ballet Dunk Mix: http://www.youtube.com/watch?v=pI_c2dz0C_4&hd=1BoingTerd Dunk Session: http://www.youtube.com/watch?v=F6mHaUoNpOg&hd=1Dunk Films: dunk=surfing: http://www.youtube.com/watch?v=oAp_z9fVyMQMay 2011 Dunk Mix: http://www.youtube.com/watch?v=z7MYrl716-kMay13-2011 Nice dunk session: http://www.youtube.com/watch?v=73BhhFenp7o&feature=player_embeddedAPRIL 2011 DUNK RECAP/MIX: http://www.youtube.com/watch?v=VuPS1Sm10dsSome hard freakin` dunks: http://www.youtube.com/watch?v=3nukAo_IizA , http://www.youtube.com/watch?v=QU7URZQ3Y4U , http://www.youtube.com/watch?v=FMQo64DzV70WHO RUN IT DUNK MIX - PART 1: http://www.youtube.com/watch?v=xypWSL5YVEwadarq.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-gmisc dunk footage from 2/20/2011, gettin` up: http://www.youtube.com/watch?v=XhF8F43z5Ogend of 2010 dunk session: http://www.youtube.com/watch?v=P2fwJ8e5Vs8The "I think i'm dying dunk mix" : http://www.youtube.com/watch?v=XiXkdX5QLNo
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Joe
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« Reply #9 on: July 01, 2009, 01:05:50 pm » |
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interesting that you actually felt refreshed though.. i've only had that happen a few times with such crappy sleep.. i understand the non-effected training session, but the feeling fresh part is weird.. maybe you had some crazy deep REM sleep in those 3 hours.
peace
I dunno why, maybe it's because I returned to a more normal waking pattern. I usually got up at 7:15 for school, and I always feel best getting up within an hour of that, naturally though, without alarms. |
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