Adarq.org

sheeit, i actually have bad knee tendonitis today in my right knee.. probably from riding that bicycle.. had seat too low for like first mile, then adjusted it, bet thats what did it.. fml

anyway bout to go dunk

<a href="http://www.youtube.com/watch?v=GZ0MGbtpFOY" target="_blank">http://www.youtube.com/watch?v=GZ0MGbtpFOY</a>

I got an email today "apologizing" for my name being misspelled in the book (SSTM, Special Strength Training Manual for Coaches), Darque instead of Darqui. Needless to say, i'm extremely honored to be somewhere in that book, pretty awesome. I shot back a big email detailing how much Verkhoshansky has meant to my training, and how i'm planning on giving him much gratitude once I reach my goal of 47" RVJ, just wish I would have been able to actually share it with him. R.I.P

anyway they are sending me a copy

 

pc

astonishing jumping man...just crazy...

thanks alot man, feels weird jumping on pure pavement tho that's for sure, not a fan of it.

A.Maroko lives there, BTW... LOL

ahahahahahahahah.. i'm sure all of his b.s. has got him to that level by now, funny.. would have been funny if he came out, id be all "yo man come get some dunks on tape", then he'd walk back in and send out an annoying newsletter to his mailing list.

Mix finally ready, I will upload it tomorrow.
Peace

nice!!!!!!! link it up on the forum too in case i miss it in my subs.. im subbed to so many people sometimes i miss it, doubt i would though.. ill be on lookout for it.

peace! can't wait to see it.

Rim looks a bit higher than 10 feet maybe...

dno, i think it was right around 10' exactly, not sure though of course.. short net though so.

By the way, that lion kept on looking at you

those are some really nice lion statues, that's for sure

looking good mon ami!

thanks alot man

cool house...but try and stay away from the children with that scary beard!

ya i actually felt weird asking if the kid wanted to throw me lobs etc.. im so glad i didnt have a car with me, that'd be down right child predatorish given the situation..

Quote from: $ick3nin.v3nd3tta on May 21, 2011, 03:00:44 am

The goal off the bike would be to train as specific as possible in the weight room with exercises which employ that whole triple extension (hip/knee/ankle) as witnessed on the bike, which the OP's exercise has. Specificity can only take you so far (riding the bike), then it would be time for greater strength stimulation (weight room), although specificity (riding) will always remain king. Case in point, my power output on my road bike kept increasing the stronger I got with the deadlift & hip thrust. This is seen with track cyclists, very strong guys that can put out huge levels of power. The OP would benefit more from his exercise than doing tricep extensions etc.

Which exercise(s) would allow you to use more weight:

a) The OPs exercise
b) The powersnatch and bent over row

If you come to the same conclusion as me, namely that b) allows more weight, which exercises do you think will benefit the development of muscular strength and power more? The answer is b) as well, because exercises that allow more weight, will also allow more progress over a longer period of time. Making the transfer of that strength to the bike is going to be accomplished with doing stuff on the bike (specificity), but the physical prerequisites in terms of muscle strength are best developed in the weight room with solid exercises that allow a lot of weight to be moved over a great range of motion and with the use of the most muscle mass possible.

x2





"The goal off the bike would be to train as specific as possible in the weight room with exercises which employ that whole triple extension (hip/knee/ankle) as witnessed on the bike, which the OP's exercise has." -- sickenin vendetta

It's never about training as specific as possible in the weight room. There's a degree of specificity that needs to occur, but, as you increase the level of specificity, you decrease the ability to cause gains in maximal strength. Maximal strength is the umbrella which makes all things possible. That exercise can only get you so far. Let's just imagine that it was effective & specific, thus allowing for significant transfer to mountain biking (which I doubt). That exercise would only be good to improve explosive strength SLIGHTLY, specific to mountain biking. There's just not enough room for progressive overload, time under tension, or appropriate loading of the actual muscle groups/movements of the human body. Heavy squatting alone would raise someone's ability to generate more force in a variety of movements specific to mountain biking. Power snatch is a much more sane version of loading the muscle groups & movements specific to mountain biking, it allows for more progress via addition of load than the OP's exercise. The problem with power snatch alone is that it would fail for the same reasons that the OP's exercise would fail, time under tension & the ability to increase load without progressing max strength will result in far less ability to make long term gains, but this is far more of a problem in the OP's exercise than with power snatching/power cleaning/oly power variants.

Take for example people who train using loaded jumps & completely neglect max strength training. They might achieve a few inches of gains, but long term, they will hardly achieve anything significant. They will stagnate forever unless proper max strength training is incorporated.

If you want to improve triple extension, you have to improve max strength in the various movements that make up the triple extension: knee extension, hip extension, and plantar flexion. That can be done via:
- isolation (calve raises, glute bridges/hypers, knee extensions)
- multi joint (squat, oly variants)
- special exercises (bounds/depth jumps, oly variants + other power variants)
- specificity (doing movements specific to your sport/event, ie mountain biking, jumping, sprinting etc)


etc

Specificity is a topic that is completely understood for the most part imo.. For example, the specificity between a half squat & deep squat is significant, one allows you to overload the most important prime movers for jumping significantly whilst the other does not. However, the difference between IMPROVEMENTS in max/explosive strength potential between half squatting and loaded jumps, is HUGE. Half squatting improvement causes considerable adaptations to the human organism, while loaded jumps does not. Stress is very important. The more specific you get, generally, the amount stress decreases. For example,

- loaded jumps (very specific) vs half squat (less specific)
- riding a bike in an easy gear @ max effort vs riding a bike in a very hard gear @ max effort

The only caveat to all of that, is shocklike exercises, such as depth jumps and downhill sprinting. Those are extremely specific yet extremely intensive, but that's a whole different monster because you're using "shock" to target protective mechanisms of the CNS, you can't do that with snatches, OP's exercise, loaded jumps, etc.

peace

its official, i am the most boss on adarq.org... in honor of the air jesus rapture, i drove through a "rich community", looking for a house with a nice hoop & no one home, then i murked that shit... road my f'n bike so i could navigate better & no license plate LMAO.


this hoop seemed 10' for sure... i mean i looked on the back but i have never used a hoop like that, or ever lowered/raised one, so i dno where to look for the 10' marker etc.. but it def seemed 10', who knows though.. anyway going to 24hour fitness probably tomorrow.








































got their neighbor to throw me lobs haaaaaaahahahah.. he didnt throw any good ones, so this is me just dunking after his failed lobs:

Glad you guys like it!

@adarq: I actually got inspired by you with the socks sometime last year and wear them very often, usually when I do olympic lifts or for jumping. I actually have been wearing long socks for every volleyball competition for the entire last season. They are just awesome!

haha nice!!

ya man i love how high socks feel.. keeps my lower leg nice and warm, also somewhat compressive so it does feel better than with no socks.. i double/triple sock now.. hah

peace man

A clip of todays session for you guys. New powerclean PR at 259 lbs (117.5 kg). Still not as strong as Flander, but it's getting there . For video of powersnatch (198 lbs) check my journal - was just practice though, next PR scheduled for monday.

<a href="http://www.youtube.com/watch?v=iteVV8o18EU" target="_blank">http://www.youtube.com/watch?v=iteVV8o18EU</a>

very nice! digging the socks too.

it sort of looks like what you would do when you want to do a jump on a bike. Maybe he's trying to simulate that with weights so he can do higher jumps, just a guess.

lmfao :F

Quote from: hennas87 on May 20, 2011, 10:11:07 am

it sort of looks like what you would do when you want to do a jump on a bike. Maybe he's trying to simulate that with weights so he can do higher jumps, just a guess.

+1.

I think that's his exact reasoning for doing this exercise, being able to bunny hop & overcome obstacles/terrain much more efficiently.

Genius really.

lmfao x2







train with a heavier bike + get stronger throughout..... progressive overload... at some point 'specificity' can become a problem, especially in this case imo, because i still don't see how it is specific at all to mountain biking.