Adarq.org

Its like your dancing or some thing when you dribble around deserted malls. DESERTED MALLS!!!

The Road.

good point...lets speed up the evolution by deleting users survivor style who are only bringing the forum down 

that's why there is a journal graveyard






another thing, it's interesting to me that, plenty of people who start trying to improve their athleticism, they completely lack an assessment/evaluation function.. If they lack an assessment/evaluation function, then the feedback_t returned from trainingFunc() becomes useless.. If you don't journal, you might as well give up before you try, because that is the basis for eval/assessment.

plenty of people that do have an assessment/eval function, have a problem understanding the feedback returned from trainingFunc(), i mean, we've all seen people just journal, pages upon pages, of just doing the same old thing over and over without a real focus on results.. You can't reFormTrainingPlan() if feedback_t is useless.. Some people never reform their training plan, they lack that function also, their training just becomes a loop of trainingFunc() without any filters, this usually is devastating.

another interesting concept here, is this.. we are looking at this from the micro level, but, say we look at it on the macro level. It becomes Genetic Programming, using evolutions and populations.

The population, such as our community of forum users (athlete structures), comes here with their own training histories, injury histories, etc.. Each user generally creates their own evaluation functions, assessment functions, etc, the degree to which each user does this varies with experience etc.. But basically, these are random "individuals" making up the population, the degree of variety exists, and eventually becomes refined/phased out after each evolution through the training process..

For example, we may have 40 athletes in the population, utilizing 40 different training ideologies.. After evolution #1, each athlete will have different results, the athletes with the best results tend to continue what they are doing, while the athletes with the worst results tend to incorporate ideologies based on what the best are using.. Evolution after evolution, the OVERALL asessment/evaluation/trainingFunc/filters are enhanced on a macro level, which each athlete incorporates on the micro level.. So basically, after years and years of evolution, this forum will have some pretty refined functions & filters regarding performance training, that will get people to where they need to go ALOT faster than a forum that people frequent only to "train to train"..

The key here is learning from each individual, taking into account their differences, similarities, etc, then creating branches in the assessment/eval/training functions so that each person goes down the optimal code path.

This is actually what is happening, slowly..

This forum now becomes the evolutionary algorithm of athletic performance enhancement, that is, as more & more journals are created and kept up with, it will happen.

The entire s&c industry is an evolutionary algorithm, but the problem is, so much scam/fluff has been injected, that the branches most people take, lead to failure, which then makes the s&c evolutionary algorithm a DEVOLUTIONARY algorithm. WTF. We need to demonstrate the optimal paths to success, over and over again, in order to make a dent in this massive population.

lolzozozlzo

so, this programming actually seems pretty simple, it's all just a loop with filters/assessment/analysis functions, then your training function.. I think the next trick is learning how to optimize the actual trainingFunc() code, without changing anything structural.

For example, something like smolov can improve squat form simply by improving motor patterns involved with squatting, that's code optimization.. I don't think that's the key though, I think the key in code optimization comes from accurately predicting supercompensation. Our program must very accurately be able to:

1. create dips in performance which result in supercompensation
2. accurately predict exactly when peak supercompensation results
3. create nutritional strategies that coincide with the above 2 points, that result in the utmost strength/alertness.. integrate those strategies with supercompensation so to enhance the effect.

Any injury that is sustained in our training would then be considered a bug, so to would sub optimal training systems based on the analysis functions.

A bug causes some kind of crash, an injury is a crash.. The hardest types of bugs to find are those which cause data inconsistency way down the road, such as memory allocation bugs / data corruption bugs and crap like that.. Data corruption would involve ineffective programming of the various analysis/evaluation bugs, because it would prime our trainingFunc() with the incorrect/suboptimal road to success.

Too much overcomplication of the trainingFunc() would easily lead to bugs down the road, because it would create too many code paths, bulky code in general, & too much interference. The analysis functions could be very bulky, as their job is to organize all of the information (past & present) and make decisions based on that data, to supply to our streamlined trainingFunc().

llozlzolzozl

struct UltimateTrainer
{
     int assesmentFunc();



assessmentFunc() would also go through all of the *analysis substructures, and based on the bioanalysis of the person on that day, would filter out exercises that would be less effective, for example, using limb lengths, extremely long SHR'd athletes would have ATG squatting downvoted in favor of half squatting.. Based on explosive to maximal strength ratios, ie, RVJ to SVJ to static SVJ, plyometric/reactive/explosive exercises would be filtered/added to the list of available exercises, sets/reps/durations would also be calculated based on work capacity values taken from the training history analysis substructs.

so trainingFunc() feeds off of assessmentFunc() as the athlete matures chronologically.


so, before you get to trainingFunc(), you go through assessmentFunc()/evaluationFunc(), then you apply extra filters based on reFormTrainingPlan();, then and only then, may you apply trainingFunc().. optimal training, every day, no exceptions.

lulzcakes.

Guess i should have worded it better, i meant don't bother developing calves from a vanity standpoint... Though anyone know any solid peer reviewed studies on calf contributions to VJ Single & Double / effects of calf training protocols?? 

i havn't seen many studies on that, most focus on plyo/squat/stim/vests etc, will have to look into that eventually..

Never tried negatives for calves, if you were looking to put on size, i'm guessing they would be of benefit. If you were going to do them make sure you have something to stop your heel so you feet dong go past 90-100 degree dorsiflexion... Once your shin angle is < 90 that's where I could see injury occurring..

unless your a bodybuilder though, i wouldn't bother trying to develop the calves, just learn to live with what you got.. 

"unless your a bodybuilder though, i wouldn't bother trying to develop the hamstrings, just learn to live with what you got.."

"unless your a bodybuilder though, i wouldn't bother trying to develop the glutes, just learn to live with what you got.."

"unless your a bodybuilder though, i wouldn't bother trying to develop reactive ability, just learn to live with what you got.."

"unless your a bodybuilder though, i wouldn't bother trying to develop explosive strength, just learn to live with what you got.."

"unless your a bodybuilder though, i wouldn't bother trying to develop maximal strength, just learn to live with what you got.."

etc

verkhoshansky prescribes calf raises for a reason.. I know he's not the end all be all in s&c ideology, but, it only makes sense to train the calf just like how you train the glutes/hamstrings, which are less developed primarily fast twitch muscle groups. The gastrocs are highly fast twitch, but that's not to say that they learn to develop maximal forces from sprinting/plyos alone. A very small, unnoticable amount of hypertrophy could lead to some serious strength gains in the gastrocs. Strength can also be gained without hypertrophy, of course.. It's similar to people who want to improve jump shot range; the overall mindset is to just practice shooting from further out, but more gains can be made if the trainee shoot from further out AND improves overall upper & lower body strength, which entails holding on to progressively heavier db's, which also helps develop the wrist flexors. The upper body is unlike the lower body in terms of weight training, the muscles of the feet/toes/lower leg gain much less strength when weightlifting than the hands/fingers/wrists/forearm.. The feet play a major roll in jumping/sprinting etc, as we both know, being able to 'flick' the feet just like you can 'flick' the wrist will give you considerable gains in power in regards to jumping.. that reflexive flick during sprinting is just as important.

pc

I'm trying to gain strength right now for the next 3-4 months. I'm at ~84 kg right now. Bodyfat % is probably ~15-16%.

What should be my approach in these 3-4 months in terms of eating? Should I eat like a bull everyday regardless if I go to the gym/I consume calories that day or should I just eat a lot in the training days/after training and keep a low calorie, low carb intake in my rest days?

eat one big meal on rest days, the rest of your meals should be low carb high + mod/high protein + moderate fat snacks.. on training days, same thing, but consume more in the meal after training (which is after he post workout shake).. so basically two big meals on training days.

Should I take a protein shake that's 50% protein 50% carbs after my training/in my training days instead of the 90% protein one that I'm taking right now?

wouldn't worry too much about that, but i'd lean more towards the 50/50 split, you'd want more carbs than 10% thats for sure.

Do you think I should aim at re-composition in this 3-4 month period (meaning - trying to build muscle in my training days in terms of nutrition and lose fat in the off days, maybe doing some running, cardio etc)? Or should I go all out into muscle building and forget about cardio and stuff, with the idea of shedding fat later?

definitely do the cardio, i'd say your focus is more on putting on MOSTLY lean mass with minimal fat, rather than losing fat & gaining muscle.. so, putting on mostly lean mass will have your body composition improving, and you'll have less fat to 'cut' when you reach your goals 3-4 months from now.. cleaning up your diet so it's less frequently carb heavy & getting in the cardio will help you achieve this.

so, on your rest days, for your snacks, you want something that is low carb + high protein + moderate fat... such as 2% milk + protein.. i imagine you will have a "blood thirst" kind of feeling once you start eating like this, and that's a bad sign.. once you are satisfied with a lower carb snack like that throughout the day, you'll be seeing some major physique changes. You could obviously use something else too, such as green veggies + small chicken breast or a sandwhich or something like that.. the point here is, eat most of your carbs in one meal, then eat them in much lesser amounts throughout the day.

avoid stuffing your face all day

peace