Adarq.org

Single leg bounds (left leg): http://www.youtube.com/watch?v=23tk6GTPPgA

50 kg power cleans: http://www.youtube.com/watch?v=PrpPRpCXnNs

Depth jumps into broad jumps: http://www.youtube.com/watch?v=kCjM1xcYhus

depth broad jumps were nice.. i left a comment on your bound vid, but basically, i like how they looked towards the end rather than in the beginning, looked a bit too fast in the beginning, didn't get vertical enough.. you slowed them down towards they end and they looked alot better.

thanks pope!

400m is an interesting distance. Have you ever tried using track spikes for it?

nope.. only track i've run a 400 on is this shitty pavement track.. i could probably actually run on it with spikes, i'd rather go to a nice 'collegiate rubber track' to use spikes though, will be fun.

peace !

busy day today, was hardly home..

8/18/2010

bw = 164 (WTF!!!! hah)
soreness = a bit of hamstrings/upper calf
aches/injuries = not much

workout #1: quick dunk session
- jumped shitty for the most part, hit a few 33-34's
- got one nice make, other two makes were lame

went to dinner etc..

workout #2: jog, humidity was insane
- 4.5 mile jog
- toast.... legs felt HOT, was nutty.. found a sprinkler at a bank, drank out of it.. lol
- walked 2 or so miles, got a water fountain, recharged a bit
- ran 1.5 or so miles home
- 8 miles total

Today was better.

warm up
jump rope incl. some double unders
mobility

ankle rehab

work
row x2000m = 7:19 -- Pleased with this considering how out of shape I am.
push ups in 60s = 43
inv rows in 60s = 28 -- cheated on two of these (chest not quite touching bar), so could call it 26

cool down
stretch

nice, when you going to test vert etc?

peace

okogsdkdo

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

i love the vid where he's dunking with the bungee.. he looks insane in that video haha

chezkenny ftw

Finished planing my training scheme for this year... not gonna change much. Gonna post it later...

I thought it would be useful to post how im influenced planning my training though.
I want encourage people that are training for 1-2 years 'traditionaly' ( caught in week-based schemes , 'programs' etc ) to follow my path. It is something like a "how to regulate your training" blog-post. Adarqui you could enhance this for sure , but this is like a quick but very solid guide:

Evaluation:
http://www.higher-faster-sports.com/pathofchampions.html

Training guidelines:
http://www.higher-faster-sports.com/setsandreps.html
http://www.higher-faster-sports.com/nonfunctionalmyth.html
http://www.higher-faster-sports.com/relativestrengthmyth.html
http://www.higher-faster-sports.com/plyomyths.html
http://www.adarq.org/forum/performance-training-blog/verkhoshansky-notes-methods-ideology-gems-forum-responses/

Combining all that you get those:
http://www.higher-faster-sports.com/templates.html
http://www.higher-faster-sports.com/theultimatesplit.html

But then you want to mix them with this:
http://www.inno-sport.net/Training%20Basics.htm

So finally... you end here:
http://www.adarq.org/forum/performance-training-blog/the-ratio-technique/

My path was:
January 2007      -> May 2007 : general training ( 3xweek , standard reps-sets )
September 2007 -> November 2008 : VJB ( novice strength, intermediate strength , intermediate balanced )
January 2009      -> June 2009 : Ultimate Split
September 2009 -> March 2010 : Custom stuff : http://www.higher-faster-sports.com/templates.html
March 2010         -> August 2010 ( today ) : The Ratio Technique

So having passed from all those phases i wanted to share the "training method evolution".

Hope it can help some people...

very nice man.. i would also post this in your age vs vert thread in special content

peace