Adarq.org

BoingTerd calls for 10+ eggs a day.. only supplements BoingTerd advocates are: multivitamin, coffee powder, vitamin-C, extra fiber.

07/18/2011

bw = 152
soreness = hamstrings/adductors
aches/injuries = legs achy, right knee slightly achy, mid-back
diet = cold shower, 5 eggs + jalapeno, PB, small veggie stirfry with potatos, PB, 6 eggs + 3 bread + olive oil & black pepper, 40 minute leg drain with compression sleeve
s

felt good today but should feel great tomorrow, rested nicely

legs felt SOOOOOOO good after drain

welcome back man, ltns

i disagree here though:

As for myself, yes, I should have spent far less time squatting and far more time doing RDLs, SLDLs, and ab wheel rollouts. Strength-wise, sprinting is all about the glutes, abs, hip flexors, and hamstrings. The quads aren't really all that important, and as such, neither are squats. Unfortunately, hindsight is 20-20. At least I'll be able to use my newer understanding when I do hit the track again though.

i see that you might get back into the short sprints, 30-60m.. nice.

Quads play a very active role in early accell, especially < 20m, do you not agree? Also, as for squat, it definitely can target the glutes very well, but in my opinion, that's not as important as just overall nervous system arousal and recruitment of large amounts of muscle mass. The three exercises you mentioned, which are very important for the muscles involved in sprinting, do not address the CNS to the extent heavy squatting would. Beyond squat being so important for quad development, it is also incredibly important for CNS development. RDL/SLDL/ab wheel rollouts cannot address neural drive like some heavy squat singles for example.

IMO, deadlift or squat has to be in any sprint/jump programming, how you incorporate it can vary, but in order to break those CNS-barriers and tap into protected motor potential, people are going to need to phase in some intense squatting or deadlifting.

as for your own training, if you do decide to get into the short sprints again, i'd really up the frequency of your sprint work. Every day some kind of sprint work, nearly always incorporating some kind of max effort work (or close to it), even if it's just max effort 10's etc.. Has to be fun though :F I love jumping, taking a rest day is so damn hard for me now, I want to dunk every day... i'm forcing myself to take rest days, but for example, I dunked every single day of May, max effort jumps, from full runup or short runups if i felt stale.. hah.. i'd approach sprinting the same way honestly.. hamstrings/hip flexors/cns can get really beat down with sprints greater than 40m, but I could do max effort 10's/20's every single day, makes me feel great too and still provides that needed stimulus.

aight pC man

maxing every day is fine imo, but, you have to define "maxing".. true maxes, psyched up? nope.. our maxes fluctuate slightly, every day, even varying depending on the time of day etc. As long as you "stay relaxed" & workup to training maxes, not "competition level maxes" (psyche ups/grinders etC), then it's fine imo. So the max lifts need to be done in a "relaxed environment", with emphasis on decent rep speed to avoid grinding the reps which causes too much cns fatigue.

how long a block you do, maxing every day, is the question.. I was able to go 2 months pretty consistent, either working up to a max single or hitting heavy rep work (5-20 reps), each day.. after 2 months though, I was pretty fried.. i'm starting to rebound out pretty well from april/may and half of june, which were highly concentrated.
 
oh sh*t RJ posted WTF.

 

insane variety of dunks.. dunk at 0:45 will blow the minds of all who hathe seen it.

double your vert in 5 minutes.

basically all of the dunks from last dunk session IN ORDER, dont think ive ever done that.. posted a vid with them in order.. this session was so good though that it starts off real good right from the getgo hah.

BTW . check dunk @ 1:23, amazing miss imo.. couldnt even slam it hard koz i got thrown off by how high i got & smashed part of forearm