Adarq.org

uh how not to do MR hurdle jumps:

<a href="http://www.youtube.com/watch?v=jpJ8y75oARE" target="_blank">http://www.youtube.com/watch?v=jpJ8y75oARE</a>

So to summarize all that, one would say that each energy system can be trained in the same session, but to not do too high of volume of a single exercise in a single energy system to the detriment of other exercises that are apart of the same energy system.

Did that make sense?

well, i think aerobic/anaerobic conditioning should be separated, but other than that, ya you can start each session with power/skill, hit a decent amount of anaerobic or aerobic conditioning, and finish with strength.. that is, if anaerobic/aerobic conditioning is of significant importance, it should get priority over lifting, so for an individual this applies too, they will be or already will be in enough shape to lift afterwards at an optimal level.

peace

Ball was nothin serious, just horsing arnd with colleagues, legs felt sore, tired.
While doin the squats, also sore. Tired, but the pain felt like it had gone.

Today, a day later, my legs feel like they are back.
think i can push them next week alr!

nice!! we'll get back to normal next week.

"deload" is the most misunderstood topic in s&c.. completely removing beneficial exercises (such as squat) to "transition" into sport/power etc, is completely ridiculous.. strength maintenance has to be a focal point in any deload/competitive season.

on the topic of combining strength/power work and aerobic/anaerobic endurance, it can be done. I always point out futbol athletes who run tons of distance but still get in considerable max effort sprints (reaching MAX V). They develop in both areas. As for combining strength with conditioning, it can be done same session or separate. If you're in good fitness (which should be of primary concern), performing interval sprints, aerobic jogs, etc before strength work, HARDLY impacts strength work. If jogging 3-5 miles leaves you with "completely dead legs", then you're not in shape.. If running ~20 sets of 10 yard sprints leave you completely dead, then you're not in shape.. Once your fitness reaches acceptable levels, you can recover very fast from those types of sessions, in fact, they literally feel like warmups before you lift heavy.

If one were to combine everything into one session, i'd go:
- power/reactive/sport skill
- anaerobic or aerobic conditioning
- strength

I've run 400's, 10 miles, 5 miles, interval miles, interval sprints, etc before heavy lifting while being in great shape, and it didn't feel like it was impacting my strength sessions one bit.

Conditioning which completely taxes the lactic acid system can effect strength work, so, if anything I would separate that training from strength, whether it's a separate session that day or a session on a day by itself.

Regardless, if you don't completely stress the energy systems prior to strength training, it shouldn't effect your session negatively, imo.

pc

  The Extreme eccentric car push. Athlete drives up a to the top of a steep hill, puts car in neutral, backs down the hill while resisting the overload provided by the several thousand pounds of automobile resistance.  If at any time the athlete fails the car will steamroll him with ease, providing solid motivation to maintain proper form. 

Excellent, will incorporate this in my next level-7 block.

sorry for not checking journals today, ill check all of em` tomorrow, busy day!!@#!@

damn, some nice jumps!

thanks mang!@$!@







12/1/2010

bw = 153
soreness = glutes a little
aches/injuries = low back, right ankle, both heels feeling achy, right elbow, both bicep femoris tendons achy
fatigue = moderate
diet = protein shake + 2 tspn coffee, jumps/dunks + 8oz milk, protein shake, broccoli soup + cheeseburger + fries, squatting + protein shake, half protein shake, half protein shake + pb sandwhich


workout #1: jumps/dunks
- started out shitty but then manned up, got some good stuff in

workout #2: skwat strenf
- half squat: 45 @ 5 x 10,    135 @ 5, 10,         185 @ 5, 5,      225 @ 5,     235 @ 10, 10, 10, 10, 10          225 @ 25


will upload some vid tomorrow.. probably only a few dunks and a jump, and the 225 x 25

legs were jello after the 25 but they recovered fast.. good stuff


peace!

excellent movie..