Adarq.org

Blog Section => Performance Training Blog => Topic started by: adarqui on July 09, 2010, 10:20:14 pm

Title: Free training, Free customized athletic programming, Free online coaching
Post by: adarqui on July 09, 2010, 10:20:14 pm

(http://i.imgur.com/VQrXr.png)


01/12/2011: TEMPORARILY DISCONTINUED, THOUGH I WILL STILL CHECK JOURNALS AND GIVE FEEDBACK CRITIQUE.


So, I've mentioned on my youtube videos (http://www.youtube.com/adarqui (http://www.youtube.com/adarqui)) that I am offering "free training". So, let me quickly tell you how it works in the sections below. But first, if you don't know anything about me or what I do, then check out my short biography here which will give you my credentials and background:
- http://www.adarq.org/forum/bios/the-adarqui-bio/ (http://www.adarq.org/forum/bios/the-adarqui-bio/)

Here are some other links to training footage:
- http://www.adarq.org/forum/bios/the-adarqui-bio/msg2580/#msg2580 (http://www.adarq.org/forum/bios/the-adarqui-bio/msg2580/#msg2580)
- http://www.youtube.com/adarqui (http://www.youtube.com/adarqui)
- http://www.adarq.org/forum/adarq-org-special-content/adarqtv/ (http://www.adarq.org/forum/adarq-org-special-content/adarqtv/)

Why offer free online coaching?

Easy, I love seeing people get results and reach their goals. I also don't like the fact that for the most part, people tend to just throw money at programs hoping they work, it's alot more involved than that, it takes hard work and a long term consistency to truly transform your athleticism. Finally, I'd love to see more coaches open up their training of athletes publicly, even if it's not free training they are offering. There is alot to learn from a detailed journal, and unfortunately we hardly see any journals of athletes working under "top coaches", for many reasons, including the fact that many coaches don't want their "secrets getting out". Regardless of secrets, nothing can replace great "in person" coaching in a motivating environment, so if you're a coach reading this, it would be great if you opened up your training process more if you havn't already, so that we can do our part to set the strength & conditioning community in the right direction. I'm not talking about a few performance videos here and there either, i'm talking about detailed journaling.



What I will do for you.

First, let's go over what I will do for you:


If you don't actually want me to design a program for you or anything, that's cool too, start a journal and write down your training for all to see, receive feedback & support.

Training programs can be designed for:
- power & speed, such as vertical jump and sprinting
- fat loss
- physique enhancement (lean mass gain, bodybuilding)
- strength gain
- sport enhancement, such as improving power, speed, conditioning, injury prevention, flexibility, & agility
- conditioning for sport, such as running, basketball, or all around fitness

In order to get really detailed programming from me, then I need some information from you. Next section.




What I need from you

In order to properly provide programming, I need to get some detailed information from you. Without this information, it is impossible for me to come up with anything other than general feedback. So, below is the list of stuff I need from you. A description of each category follows. Fill that out, post it in a journal, and we're good to go. We can then start to work out a program/routine to help you meet your goals. Keep in mind that all programs written or feedback given is intended to be as safe as possible, but it is up to the athlete or individual to carry out this information responsibility and to use sound judgement in training to avoid injury.

So, to receive detailed & customized training programming, fill the information out below as thoroughly as possible and PASTE it in a journal that you create here: http://www.adarq.org/forum/progress-journals-experimental-routines/ (http://www.adarq.org/forum/progress-journals-experimental-routines/)

What I need to know:

AGE: In years.

HEIGHT: In ft/inches or centimeters, specify.

WEIGHT: In lb. or kilos, specify.

SLEEP SCHEDULE: What time do your normally goto sleep and wake up? This information is important because erratic sleep schedules can have a very significant impact on performance. When you wake up, do you feel drowsy, alert, or what? Do you have a hard time falling asleep? Do you take sleep aids?

BODY TYPE: Athletic, fat, skinny? If fat, Where do you carry most of your fat? If muscular, are you top heavy, bottom heavy, proportional?

GOALS: List all of the goals, long term is most important here, but listing short term goals is just fine as well. This is where you would write that you want a 4.5 40 yard dash, 45 inch running vertical jump, 6% bodyfat, sub 5 mile, losing 40 pounds, etc.

CURRENT ABILITY: Based on your goals above, where are you currently? This information is needed to know how close you are to achieving your goals.

INJURY HISTORY: This is extremely important, list out any current or past injury related issues you've had. Injuries can include very bad strains/sprains/tears, breaks/fractures, reconstructive surgeries/surgeries in general, tendonitis, bursitis & other inflammation, cortisone injections etc.

TRAINING HISTORY & ACHIEVEMENTS: This is where I get to know more about how hard you train, and what you've achieved by training yourself or even under the guidance of other individuals. I want to know what makes you tick and how hard you work.

CURRENT ACTIVITY LEVEL AND/OR TRAINING PROGRAM: Basically, briefly, what have you been doing for the last 3 months? What kind of training, including weights or conditioning etc. I need a general idea of how you have been training, as this will have a major impact on programming/feedback I provide. So be as specific as you want, I just need a good idea of what you've been doing.

BRIEF OVERVIEW OF CURRENT DIET: Nutrition is very important, I need to know generally how you are eating. Do you eat junk food? Do you drink sodas? Do you eat lots of veggies/protein? Do you take supplements? What does a typical day's eating look like for you?

IMPORTANT ACTIVITIES: List out anything that might interfere with training, such as work, school, basketball games, and stuff like that. For example, if you need to be 100% every sunday for a football game, I need to know things like that.



Here is the above categories in an easier to fill out format: http://www.adarq.org/forum/performance-training-blog/free-training-free-customized-athletic-programming-free-online-coaching/msg9077/#msg9077



Ok well, to people who aren't serious that may look like alot of info to provide, but for the people who are serious, it is necessary for myself to provide the most effective programming possible to help you achieve your goals.

GO GET IT.
Title: Re: Free training, Free customized athletic programming, Free online coaching
Post by: adarqui on July 09, 2010, 10:41:11 pm
This makes it easier to fill out, paste into the journal:

AGE:

HEIGHT:

WEIGHT:

SLEEP SCHEDULE:

BODY TYPE:

GOALS:

CURRENT ABILITY:

INJURY HISTORY:

TRAINING HISTORY & ACHIEVEMENTS:

CURRENT ACTIVITY LEVEL AND/OR TRAINING PROGRAM:

BRIEF OVERVIEW OF CURRENT DIET:

IMPORTANT ACTIVITIES:
Title: Re: Free training, Free customized athletic programming, Free online coaching
Post by: djoe on July 10, 2010, 01:12:18 pm
great job, really looking forward to seeing this
Title: Re: Free training, Free customized athletic programming, Free online coaching
Post by: nba8340 on July 22, 2010, 03:48:47 am
awesome adarq your the man, i might have to take you up on that after i finish my strength cycle in a couple weeks
Title: Re: Free training, Free customized athletic programming, Free online coaching
Post by: adarqui on July 22, 2010, 03:51:02 am
awesome adarq your the man, i might have to take you up on that after i finish my strength cycle in a couple weeks

thanks

cool man, i'm down!
Title: Re: Free training, Free customized athletic programming, Free online coaching
Post by: Nightfly on July 25, 2010, 05:18:44 pm
It's really great that you're doing something like this. Props
Title: Re: Free training, Free customized athletic programming, Free online coaching
Post by: adarqui on July 25, 2010, 05:36:00 pm
It's really great that you're doing something like this. Props

thanks man. just trying to do my part in fixing this 'journals go nowhere' issue we see for the most part on forums.

other coaches need to open up their training more, show detailed journals of their athletes, so that we can all progress this damn s&c like it should be.

peace man!
Title: Re: Free training, Free customized athletic programming, Free online coaching
Post by: Joe on July 26, 2010, 08:02:16 pm
It's really great that you're doing something like this. Props

thanks man. just trying to do my part in fixing this 'journals go nowhere' issue we see for the most part on forums.

other coaches need to open up their training more, show detailed journals of their athletes, so that we can all progress this damn s&c like it should be.

peace man!

Wikileaks needs to turn its eye to S&C.
Title: Re: Free training, Free customized athletic programming, Free online coaching
Post by: adarqui on July 26, 2010, 11:17:04 pm
It's really great that you're doing something like this. Props

thanks man. just trying to do my part in fixing this 'journals go nowhere' issue we see for the most part on forums.

other coaches need to open up their training more, show detailed journals of their athletes, so that we can all progress this damn s&c like it should be.

peace man!

Wikileaks needs to turn its eye to S&C.

haha ya.. someone needs to dump all those convos between scammers to wikileaks :D
Title: Re: Free training, Free customized athletic programming, Free online coaching
Post by: zgin on August 03, 2010, 11:45:09 am
when i make the nba and bring 80,000 athletes to adarq.org, are you gonna try to coach em all 24/7 or just come up with an ebook so u can keep training?
Title: Re: Free training, Free customized athletic programming, Free online coaching
Post by: piR on August 03, 2010, 12:47:33 pm
when i make the nba and bring 80,000 athletes to adarq.org, are you gonna try to coach em all 24/7 or just come up with an ebook so u can keep training?
You do realize there probably aren't 80,000 athletes in all American professional sports combined?
Title: Re: Free training, Free customized athletic programming, Free online coaching
Post by: zgin on August 03, 2010, 01:43:40 pm
when i make the nba and bring 80,000 athletes to adarq.org, are you gonna try to coach em all 24/7 or just come up with an ebook so u can keep training?
You do realize there probably aren't 80,000 athletes in all American professional sports combined?

i was referring to my fans  :D    in each post game interview, id say adarq.org was the reason for my success
Title: Re: Free training, Free customized athletic programming, Free online coaching
Post by: askfordev on August 21, 2010, 02:22:44 pm
AGE: 35

HEIGHT: 5' 4"

WEIGHT: 138.6-140.4 lbs

SLEEP SCHEDULE: I try to get 8 hours

BODY TYPE: 15-23% body fat, (different methods give different results)

GOALS: Strength gain, muscle gain, body fat down to 8 to 10 % in about 6 months

CURRENT ABILITY:

INJURY HISTORY: No injury history but I fear I'm prone to developing knee problems due to family history of arthritis

TRAINING HISTORY & ACHIEVEMENTS: Have weight trained on and off but not on a consistent basis. Recently took up jogging combined with weight gain, and was able to shed about 10 lbs

CURRENT ACTIVITY LEVEL AND/OR TRAINING PROGRAM: I've been following the split routine for about a month with some moderate success in strength gain. (5 exercises/muscle  3-4 days a week)

BRIEF OVERVIEW OF CURRENT DIET: 50% protein, 20% fat 30% carbs, vegetarian diet, includes vegetables and low GI grain (Quiona with wheat and chickpea flour). Most protein comes from 3-4 protein shakes over the day, 50% of which comes from organic hemp and 50% whey and about 100 grams of beans everyday

IMPORTANT ACTIVITIES: Desk job. Main physical activity includes just 1to 1:30 hours in the gym. Plan on adding in jogging again 2-3 days a week.
Title: Re: Free training, Free customized athletic programming, Free online coaching
Post by: piR on August 21, 2010, 05:37:37 pm
AGE: 35

HEIGHT: 5' 4"

WEIGHT: 138.6-140.4 lbs

SLEEP SCHEDULE: I try to get 8 hours

BODY TYPE: 15-23% body fat, (different methods give different results)

GOALS: Strength gain, muscle gain, body fat down to 8 to 10 % in about 6 months

CURRENT ABILITY:

INJURY HISTORY: No injury history but I fear I'm prone to developing knee problems due to family history of arthritis

TRAINING HISTORY & ACHIEVEMENTS: Have weight trained on and off but not on a consistent basis. Recently took up jogging combined with weight gain, and was able to shed about 10 lbs

CURRENT ACTIVITY LEVEL AND/OR TRAINING PROGRAM: I've been following the split routine for about a month with some moderate success in strength gain. (5 exercises/muscle  3-4 days a week)

BRIEF OVERVIEW OF CURRENT DIET: 50% protein, 20% fat 30% carbs, vegetarian diet, includes vegetables and low GI grain (Quiona with wheat and chickpea flour). Most protein comes from 3-4 protein shakes over the day, 50% of which comes from organic hemp and 50% whey and about 100 grams of beans everyday

IMPORTANT ACTIVITIES: Desk job. Main physical activity includes just 1to 1:30 hours in the gym. Plan on adding in jogging again 2-3 days a week.

Post this in the journals section and he will be able to help you
Title: Re: Free training, Free customized athletic programming, Free online coaching
Post by: dunkingfreak on September 03, 2010, 04:29:02 pm
K posting in journal section can't wait
Title: Re: Free training, Free customized athletic programming, Free online coaching
Post by: bball2020 on October 17, 2010, 02:04:11 pm
IM in Darq, about to PM you on what ive been up to, and where i want to go, with the guy whose been there leading the way(you)

Title: Re: Free training, Free customized athletic programming, Free online coaching
Post by: JayC on October 22, 2010, 08:10:32 am
Posted a journal, looking forward to working with you!
Title: Re: Free training, Free customized athletic programming, Free online coaching
Post by: Rix on October 25, 2010, 11:31:56 am
AGE: 19

HEIGHT: 6' 1" without shoes

WEIGHT: ~160lb, could be slightly more

SLEEP SCHEDULE: Sleep usually between 11pm to midnight on weekdays. I mostly feel drowsy when I first wake up, start to get into things after about and hour. I usually smoke (mary jane) at night before going to sleep so I guess that's somewhat of a sleep aid.

BODY TYPE: Skinny, lanky build. Long arms and legs but I have broad shoulders. Not very strong, I would say my lower body is stronger though.

GOALS: Jump out of the gym. My ultimate goal would be elbow to the rim, but anything over a 40" RVJ would be awesome.

CURRENT ABILITY: Getting from about 2" above my wrist over the rim from a running DLVJ, maybe an inch more from SLVJ. With a reach of 7' 10" standing, that makes my DLVJ about 30" and my SLVJ about 31".

INJURY HISTORY: Achilles tendonitis over summer, went to rehab for 8 weeks and am now careful to not overwork it/keep it properly stretched out. Barely notice it now, occasionally after a tough session it'll feel a bit tight, but after stretching it out feels fine.

TRAINING HISTORY & ACHIEVEMENTS: Been working solo on my jumping for about 6-7 months now and have seen roughly 4-5" in gain on my DLRVJ. I started doing straight strength work on my legs and kept reading online about optimal training methods. I started with a leverage squat machine (never felt comfortable doing free weight squats, couldn't position the bar properly, but I've been wanting to start that up) and leg press a couple times a week. More recently, my leg workout has been:
1x10@250lb
1x8@260lb
1x5@270lb
on the leverage squat, all explosive as possible with ~5mins rest in between (do upper body in that time).
1x10@230lb
1x10@240lb
1x10@250lb
on incline leg press, also explosive and also ~5mins rest
1x10@150lb
1x10@160lb
1x10@170lb
on incline leg press, very quick up and down, explosive

I do that once a week and I need about 3 days to fully recover (isn't that long?).
The past 3 weeks I've been doing intermediate plyos from the VJB as well, so weights once a week and plyos once a week with a couple of straight ballin days in between when the legs are up to it.
I feel like I've been training hard for a while but not seen the best possible results. I want to train right, and I think if I get the right program I could be dunking by the end of the year.

CURRENT ACTIVITY LEVEL AND/OR TRAINING PROGRAM: Pretty much broke this down above. Just seeing the leg work typed out now it really doesn't look like much, but that's what I've been doing the past couple months.

BRIEF OVERVIEW OF CURRENT DIET: I eat a lot of crap, mostly because of gettin the munchies. Breakfast on weekdays is a bacon egg n cheese with a coffee and usually a muffin. Lunch is usually some kind of sandwich with meat and cheese and a soda. Dinner is usually a pasta and meat dish of some kind, with variations including pizza, sub sandwiches, stuff like that. After dinner I usually eat a shitton of unhealthy food - candy, ice cream, chips and the like.

IMPORTANT ACTIVITIES: I don't really need to be fresh for any specific time. Things to work around right now are work which go from early in the morning til about 5:30 when I get home. After that all time is my own.



Just to kinda sum up, I feel like I've been working my ass off trying to get my hops up and don't have that much to show for it. If I had put all that effort into the right training methods I think I could be dunking by now. Sure, I've seen some gains but I don't think I've been as efficient as I could have.
I've been following your journal for a little while and I have to say your dedication is inspiring. Anyway hope I've given you everything you need, looking forward to hearing your take.
Title: Re: Free training, Free customized athletic programming, Free online coaching
Post by: adarqui on October 25, 2010, 03:16:39 pm
AGE: 19

HEIGHT: 6' 1" without shoes

WEIGHT: ~160lb, could be slightly more

SLEEP SCHEDULE: Sleep usually between 11pm to midnight on weekdays. I mostly feel drowsy when I first wake up, start to get into things after about and hour. I usually smoke (mary jane) at night before going to sleep so I guess that's somewhat of a sleep aid.

BODY TYPE: Skinny, lanky build. Long arms and legs but I have broad shoulders. Not very strong, I would say my lower body is stronger though.

GOALS: Jump out of the gym. My ultimate goal would be elbow to the rim, but anything over a 40" RVJ would be awesome.

CURRENT ABILITY: Getting from about 2" above my wrist over the rim from a running DLVJ, maybe an inch more from SLVJ. With a reach of 7' 10" standing, that makes my DLVJ about 30" and my SLVJ about 31".

INJURY HISTORY: Achilles tendonitis over summer, went to rehab for 8 weeks and am now careful to not overwork it/keep it properly stretched out. Barely notice it now, occasionally after a tough session it'll feel a bit tight, but after stretching it out feels fine.

TRAINING HISTORY & ACHIEVEMENTS: Been working solo on my jumping for about 6-7 months now and have seen roughly 4-5" in gain on my DLRVJ. I started doing straight strength work on my legs and kept reading online about optimal training methods. I started with a leverage squat machine (never felt comfortable doing free weight squats, couldn't position the bar properly, but I've been wanting to start that up) and leg press a couple times a week. More recently, my leg workout has been:
1x10@250lb
1x8@260lb
1x5@270lb
on the leverage squat, all explosive as possible with ~5mins rest in between (do upper body in that time).
1x10@230lb
1x10@240lb
1x10@250lb
on incline leg press, also explosive and also ~5mins rest
1x10@150lb
1x10@160lb
1x10@170lb
on incline leg press, very quick up and down, explosive

I do that once a week and I need about 3 days to fully recover (isn't that long?).
The past 3 weeks I've been doing intermediate plyos from the VJB as well, so weights once a week and plyos once a week with a couple of straight ballin days in between when the legs are up to it.
I feel like I've been training hard for a while but not seen the best possible results. I want to train right, and I think if I get the right program I could be dunking by the end of the year.

CURRENT ACTIVITY LEVEL AND/OR TRAINING PROGRAM: Pretty much broke this down above. Just seeing the leg work typed out now it really doesn't look like much, but that's what I've been doing the past couple months.

BRIEF OVERVIEW OF CURRENT DIET: I eat a lot of crap, mostly because of gettin the munchies. Breakfast on weekdays is a bacon egg n cheese with a coffee and usually a muffin. Lunch is usually some kind of sandwich with meat and cheese and a soda. Dinner is usually a pasta and meat dish of some kind, with variations including pizza, sub sandwiches, stuff like that. After dinner I usually eat a shitton of unhealthy food - candy, ice cream, chips and the like.

IMPORTANT ACTIVITIES: I don't really need to be fresh for any specific time. Things to work around right now are work which go from early in the morning til about 5:30 when I get home. After that all time is my own.



Just to kinda sum up, I feel like I've been working my ass off trying to get my hops up and don't have that much to show for it. If I had put all that effort into the right training methods I think I could be dunking by now. Sure, I've seen some gains but I don't think I've been as efficient as I could have.
I've been following your journal for a little while and I have to say your dedication is inspiring. Anyway hope I've given you everything you need, looking forward to hearing your take.

sup man! thanks very much for the compliment. put your post into a journal so I can respond to it in there, that way we can go back & forth in your journal, it's much cleaner/more organized that way. Put it in the progress journals section.

peace man
Title: Re: Free training, Free customized athletic programming, Free online coaching
Post by: Rix on October 25, 2010, 04:05:56 pm
Aight man just did that, have a link for your convenience: http://www.adarq.org/forum/progress-journals-experimental-routines/rix-journal/
Title: Re: Free training, Free customized athletic programming, Free online coaching
Post by: jas on December 14, 2010, 12:56:02 am
This makes it easier to fill out, paste into the journal:

AGE: 18

HEIGHT: 5 11

WEIGHT: 65 kg

SLEEP SCHEDULE: 11pm to 8 am

BODY TYPE: skinny and ahlectic

GOALS: i wanna increase my vertical upto 45 and sprint time in 10+

CURRENT ABILITY: i can grabe the ring and 12.4 in 100 m

INJURY HISTORY: none

TRAINING HISTORY & ACHIEVEMENTS: none.....

CURRENT ACTIVITY LEVEL AND/OR TRAINING PROGRAM: traning really hard in gym ..... and at track and also doing plyo

BRIEF OVERVIEW OF CURRENT DIET: i eat banana and protein on regular basis

IMPORTANT ACTIVITIES: tutions
Title: Re: Free training, Free customized athletic programming, Free online coaching
Post by: BMully on December 14, 2010, 01:02:08 am
This makes it easier to fill out, paste into the journal:

AGE: 18

HEIGHT: 5 11

WEIGHT: 65 kg

SLEEP SCHEDULE: 11pm to 8 am

BODY TYPE: skinny and ahlectic

GOALS: i wanna increase my vertical upto 45 and sprint time in 10+

CURRENT ABILITY: i can grabe the ring and 12.4 in 100 m

INJURY HISTORY: none

TRAINING HISTORY & ACHIEVEMENTS: none.....

CURRENT ACTIVITY LEVEL AND/OR TRAINING PROGRAM: traning really hard in gym ..... and at track and also doing plyo

BRIEF OVERVIEW OF CURRENT DIET: i eat banana and protein on regular basis

IMPORTANT ACTIVITIES: tutions

You make the journal and put this in it. http://www.adarq.org/forum/progress-journals-experimental-routines/ (http://www.adarq.org/forum/progress-journals-experimental-routines/)
click make new topic
make your journal name(you'll be posting in this your workouts and daily achievements..ect.)
post this
Title: Re: Free training, Free customized athletic programming, Free online coaching
Post by: adarqui on December 19, 2010, 05:05:53 pm
This makes it easier to fill out, paste into the journal:

AGE: 18

HEIGHT: 5 11

WEIGHT: 65 kg

SLEEP SCHEDULE: 11pm to 8 am

BODY TYPE: skinny and ahlectic

GOALS: i wanna increase my vertical upto 45 and sprint time in 10+

CURRENT ABILITY: i can grabe the ring and 12.4 in 100 m

INJURY HISTORY: none

TRAINING HISTORY & ACHIEVEMENTS: none.....

CURRENT ACTIVITY LEVEL AND/OR TRAINING PROGRAM: traning really hard in gym ..... and at track and also doing plyo

BRIEF OVERVIEW OF CURRENT DIET: i eat banana and protein on regular basis

IMPORTANT ACTIVITIES: tutions

why are people so lazy with this questionnaire? I mean, training history & achievements, "none", are you kidding me.. lol

sad.
Title: Re: Free training, Free customized athletic programming, Free online coaching
Post by: adarqui on December 19, 2010, 05:06:28 pm
You make the journal and put this in it. http://www.adarq.org/forum/progress-journals-experimental-routines/ (http://www.adarq.org/forum/progress-journals-experimental-routines/)
click make new topic
make your journal name(you'll be posting in this your workouts and daily achievements..ect.)
post this

thanks bmully but pretty sure "jas" is a lost cause.. could be wrong but uhhhhhhhhhhhhhhhhhhh doubt it. ;d

pc
Title: Re: Free training, Free customized athletic programming, Free online coaching
Post by: BMully on December 21, 2010, 02:49:12 pm
I am definitely down for this.  I've been training myself for the last 4 months because I quit smoking bud and doing opiates cold turkey and cigs.  I have a beer once in awhile, that's it.

In 7th and 8th grade I played aau bball, freshman year was the last time I played organized ball (quit in middle of season, unmotivated).  Barely played ball after that, and played sparingly after high school.  Also developed some bad habits like smoking, bad diets etc.  Since freshman year till now, I've gained about 50-60 lbs and only grew about 1 in.

My stats right now-

AGE: just turned 26 few months ago

HEIGHT: 5 ft 8in 1.5cm

WEIGHT: 179lbs

SLEEP SCHEDULE: Right now i have a very erratic sleeping schedule because I used to do a lot of substances and played poker for a living (late nights and 1-2 day poker sessions, casinos, etc).  I also have to wake up 2 times a week at 4 am to run pick up games with this group of dedicated bball players, so that messes up my sleeping.

BODY TYPE: I am kind of fat, and I carry a lot of fat around my belly and upper body. I think I am around 20-25% body fat.  I was once 125 lbs with 6% body fat.

GOALS: I'd like to make NAIA team as a walk on next year fall semester when I enroll into college.  It is a wack division so I think I have a chance.  Dunking would be nice, but short term goal is to touch the rim which I'm about 5 inches short.

CURRENT ABILITY: Currently I have about a standing vertical of 24inches.  max bench - about 200-210, max squat not sure since i have bad form, max squat on free motion machine is about 330 (going all the way below parallel).  max deadlift is also unknown.

INJURY HISTORY: No serious injuries in the past, besides a very serious sprain in 4th grade that has completely healed when I was playing king of the mountain in the snow.  I have a little bit of plantar fasciitis when I dont stretch or when I run way too much.

TRAINING HISTORY & ACHIEVEMENTS: I used to train pretty hard in 7th grade- freshman year.  I went to basketball camps and trained myself every day and even won some awards at future stars, so i do have some type of experience in training.

CURRENT ACTIVITY LEVEL AND/OR TRAINING PROGRAM: For the last 3 months, I've been weight training, and playing a lot of pick up games.  Joined a church league that has some pretty solid competition with inner city and former standouts.  I lift about 2-3 times a week.  Haven't been doing a lot of plyo since I play a lot of pick up games and league basketball.

BRIEF OVERVIEW OF CURRENT DIET: I've been eating okay lately.  Steak, potato salad and veggie salads, fruits, breads.  I've stopped drinking soda completely in the last few months, replaced it with solid juice such as pure apple and cranberry.

IMPORTANT ACTIVITIES: Absolutely nothing besides basketball sessions on m-w-f for 2 hours.  It might make my legs pretty sore working out too much on those days.
Nice Job! but adarq wants these in a personal journal mang!
You make the journal and put this in it. http://www.adarq.org/forum/progress-journals-experimental-routines/ (http://www.adarq.org/forum/progress-journals-experimental-routines/)
click make new topic
make your journal name(you'll be posting in this your workouts and daily achievements..ect.)
post this
Title: Re: Free training, Free customized athletic programming, Free online coaching
Post by: adarqui on December 21, 2010, 04:28:46 pm
thanks bmully, one day I will pay you for your contributions to this thread, unfortunately, all I have right now is 200 VF dollars, hope that'll do for now.
Title: Re: Free training, Free customized athletic programming, Free online coaching
Post by: Nightfly on January 03, 2011, 08:14:47 am
AGE: 21

HEIGHT: 6" 5'

WEIGHT: 82 kg (180 lbs)

SLEEP SCHEDULE: varies but mainly from 23:00-24:00 to 07:00-08:30

BODY TYPE: MODEL! :))

GOALS: Best combined (svj+1 leg rvj+2 leg rvj) vertical in my country (i probably already have it between basketball/streetball players but there are some track guys that destroy me) + Long jump close to/or 8 meters (Very hard) + 2x BW Squat + Win a dunk contest

CURRENT ABILITY: head @ 9"11' rim (42-43 inches) off 1 leg, head @ 9"9' rim (39-40 inches) of 2 feet , 33-34 inches svj,
                              Squat (most recent full): 130 kg (287 lbs)=1.6x bw; Deadlift: 175 kg = 2.13x; Clean: 95 kg(210lbs); Snatch: 55 kg (120lbs) (didn't really try a max...);  Front squat (projected): 112 kg (246 lbs); Long Jump: 7m(last summer);


INJURY HISTORY: Twisted ankle really bad, couldn't play for a month (2 years ago) or more but got it better and hardened my ankles and i haven't been injured since then. Baddest injury while cycling, when i was 13, tore my tensor fasciae latae in the right leg after falling hard.
Since 30.12.2010 my right knee hurts and is badly bruised after falling on ice. Needless to say my shin is purple and green and ice cut through the skin on my ankle too :|

TRAINING HISTORY & ACHIEVEMENTS: Squatted since 15, started with 60 kg and maxed at 135 kg last year. Played basketball organised for the past 10 years and trained at the track every spring+summer+autumn for the past 4 years.
Best achievement: finals of the first stage of the EDC 2010 repping the Adarq.org tee.

CURRENT ACTIVITY LEVEL AND/OR TRAINING PROGRAM: Train every day one way or another (at least some push-ups or practicing c-walk if i don't ball, run track, go to the gym). While it's cold outside i'll stick to Squatting 2 or 3 days a week depending of fatigue: 1 day 2*5 + 1*8 the other 2*8 1*5 + upper body 2 times and ball around 2 times per week.

BRIEF OVERVIEW OF CURRENT DIET: Try to keep a clean diet but i go for the occasional empty calorie carb :(

IMPORTANT ACTIVITIES: Finishing my bachelors degree with a paper on Wavelength division multiplexing using multi quantum well lasers && Find somewhere to be hired after finishing school and starting the Master's Degree
Title: Re: Free training, Free customized athletic programming, Free online coaching
Post by: Dax on March 14, 2011, 02:28:42 am
Is this free training still going on?? :huh:
Title: Re: Free training, Free customized athletic programming, Free online coaching
Post by: Raptor on March 14, 2011, 05:07:40 am
Is this free training still going on?? :huh:

Yes, but you're the exception to this. You need to pay big time to compensate for the free advice offered for so much time. Sorry, it was just a random thing that happened to you.
Title: Re: Free training, Free customized athletic programming, Free online coaching
Post by: KokoyPinoy on March 14, 2011, 08:02:03 am
Is this free training still going on?? :huh:

Yes, but you're the exception to this. You need to pay big time to compensate for the free advice offered for so much time. Sorry, it was just a random thing that happened to you.

That's how Raptor welcomes new people here on this wonderful forum. :)
Title: Re: Free training, Free customized athletic programming, Free online coaching
Post by: Dax on March 15, 2011, 05:38:39 am
lol...anyway, hello. I m from Malaysia. :D
wanted be more athletic.
Title: Re: Free training, Free customized athletic programming, Free online coaching
Post by: Raptor on March 15, 2011, 06:23:15 am
lol...anyway, hello. I m from Malaysia. :D
wanted be more athletic.

Find better parents.

Just kiddin :P

What are your strength numbers and current VJs?
Title: Re: Free training, Free customized athletic programming, Free online coaching
Post by: Dax on March 16, 2011, 03:17:53 am
I am 5"9' , 161lb. didn't measure my vj before, but i can grab the rim with one hand for svj and can grab the rim with both hand by rvj. I don't know what is strength number.sorry.
but at my area don't have gym, the only gym in my college is under construction :'(
now just train with my 22lbs dumbbell.
Anyway, i have big calf muscle, so I'm not a good jumper
Title: Re: Free training, Free customized athletic programming, Free online coaching
Post by: adarqui on March 16, 2011, 04:41:03 am
I am 5"9' , 161lb. didn't measure my vj before, but i can grab the rim with one hand for svj and can grab the rim with both hand by rvj. I don't know what is strength number.sorry.
but at my area don't have gym, the only gym in my college is under construction :'(
now just train with my 22lbs dumbbell.
Anyway, i have big calf muscle, so I'm not a good jumper

sup man, well the 'free training' thing is on hold, my brain is fried beyond belief.. we have lots of resources here, check the intro block and the rest of the blogs in the performance blog section, check lance's blog section, check my journal etc.. that stuff will help you get on the right track.

peace man
Title: Re: Free training, Free customized athletic programming, Free online coaching
Post by: Dax on March 16, 2011, 12:44:45 pm
THX=)
Title: Re: Free training, Free customized athletic programming, Free online coaching
Post by: nextkobe07 on August 16, 2011, 10:16:59 pm
Age:  19

Height: 5 “9”

Sleep schedule: normally go to sleep at 10pm and wake up at 8 am. Basically try to get 8 hours of sleep.

Body type: athletic muscular proportional

Goals: run 4.3 40 yard dash, 40 inch vertical, get body at percentage to 4%, and lose 10 pounds

Current ability: run 4.5 forty yard dash, have a 26- 28 inch vertical, and body fat percentage is at 14%, and haven’t lost any weight

Injury history: sprain ankle, pull hamstring

Training history: did about 10 weeks of project vertical training, done some other jumping programs, and do a lot of ball handling drills, shooting drills. Achieved a lot with my ball handling and shooting but not athletically, the only thing I have achieved is my vertical will go up but then all of a sudden it will go back down.

Current activity level: Right now I am dong intense ball handling drills, intense shooting drills, and body weight strength program. For the past three months this is basically what I have been doing.

Brief overview of diet: I stay away from junk food. I basically eat a lot of fruits and vegetables now and I take a nitric oxide supplement three days a week. I eat about 3 – 4 meals a week with snacks in between I eat a lot of carbs and protein. And a good amount of vegetables fruits and nuts.

Important Activities: Starting November 2011 I will be playing division 1 JUCO basketball.
Title: Re: Free training, Free customized athletic programming, Free online coaching
Post by: jogan77 on August 19, 2011, 01:20:35 pm
AGE: 15

HEIGHT: 5’11

WEIGHT: 171 pounds

SLEEP SCHEDULE: to bed by 10 and wake up at 7-7:30 11-12 on some weekend and 9 wake up

BODY TYPE: fairly fat but top muscular heavy too most fat on my lower stomach

GOALS: get more athletic for pitching in baseball and being on the defensive line in football and just getting more athletic

CURRENT ABILITY: fairly athletic lots of stamina and lots of will to train long and intensly mostly on my lower stomach

INJURY HISTORY: I had tendonitis=ous in my right elbow from pitching in baseball this pre season but that’s it

TRAINING HISTORY & ACHIEVEMENTS: lost I think about 10-15 pound built some musle made the football team need a cardio schedule or format for sure i have just been doing a fairly un organized workout but lots of pullups and chin ups pushups a ton of super sets

CURRENT ACTIVITY LEVEL AND/OR TRAINING PROGRAM: don’t really have one I am more or less just do the old school body building but with band work and lots of core stuff

BRIEF OVERVIEW OF CURRENT DIET: lots of fruits and vegtables lower amounts of carbs and quite abit of protein

IMPORTANT ACTIVITIES: weight lifting, baseball, football
Title: Re: Free training, Free customized athletic programming, Free online coaching
Post by: caflash on February 06, 2012, 10:50:21 pm
Hi, I'm new here and I was wondering if this is still on hold?
Title: Re: Free training, Free customized athletic programming, Free online coaching
Post by: adarqui on February 13, 2012, 11:04:28 am
Hi, I'm new here and I was wondering if this is still on hold?

ya it's on permanent hold, can't do it anymore.. sorry man.

you can still receive alot of good feedback by starting a journal and including that questionnaire. the questionnaire helps people diagnose your situation faster and more effectively.

pC
Title: Re: Free training, Free customized athletic programming, Free online coaching
Post by: caflash on February 16, 2012, 04:26:45 am
Oh that's ok, I'm not surprised as it is a really hard job to do.

Ok, will do.

Thanks