Adarq.org

James Toney via triangle choke MARK MY WORDS!!!!!!

leg lock bro, leg lock..

  So did you ever figure out if Colbert was Schroeder? Kept me up all night again lol. clients in 2 hrs, no sleep but I did 3 iso holds so Ill be fine.

he's most likely not schroeder, people say he existed at one of the evo-sport seminars.. he's either extremely obsessed or paid to preach.. it's one of those two.

pC

13 July 2010

Conditioning/recovery workout
Weight@session : ~193,5

- 5' dynamic workout.

- 3 mins rest

INTERVALS:
- 8x80m sprints at ~70% to 80% , ~40 sec rest.

- 5 mins rest

- 8x80m sprints at ~70% to 80% , ~40 sec rest.

Fail , its way too hot , it was 9pm and still temperature was 31'C / ~88'F
Couldn't keep up with 70+% pace , last 3 sprints of each set was ~50%
Lost ~2,5lbs of sweat in 30 mins!

god, i love those heat conditions..

for today's vids check:
- http://www.adarq.org/forum/adarq-org-special-content/adarqtv/msg9368/#msg9368




7/12/2010

bw = 157
soreness = both hamstrings "pulled"
aches: right ham tendon (lateral)
injuries: hamstring bellies

workout #1:
- dribble up dunk attempts, almost landed a few.. shoulda had some
- svj = 25" lol, end of session
- few step RVJ = 32" or so
- L-SLRVJ = 126" or so max, end of session..
- R-SLRVJ = 122-123", end of session
- depth drops: ~35" @ 3x10
- split squat drops: 2x10 @ 18", 1x10 @ 20+"


workout #2:
- ~6 mile walk mixed in with interval tempo sprints (400m or so tempos, about 12)
- neutral grip pullups: 15,10,mini-20
- dips: 8,10




epic depth drops/SS drops:

some vids from today:
- ~35" depth drops: http://www.youtube.com/watch?v=8_mt-Icw6AQ
- split squat drops: http://www.youtube.com/watch?v=TD3spU8_MY4
- some dribble up dunk attempts: http://www.youtube.com/watch?v=11ArWkSOUEo
- real bad SVJ (~25") lool: http://www.youtube.com/watch?v=GM4GFWi2D3o

Quote from: adarqui on July 13, 2010, 04:55:24 am

Quote from: vag on July 13, 2010, 03:46:42 am

Andrew , with my current schedule i seem to always skip the DJs:
I leave my jumping session for 1 day before "next" weightlifting session so i get the most rest from the "last" session. But the jumping sessions are quite stressing for ankle/shins area so next day i skip the DJs.
I figured that its not a big deal because:
-Jumping max 2xweek is already covering most of the needed plyo work.
-Im doing that explosive workout too ( 8x2 explosive box squats ) almost every week.
-Gym supscription ends next week and then it closes for summer , so ill be off the weights for ~1month so ill have the chance and im already planning to engage more id Depth Jumps and Depth Drops that that month.
Doesn't really mater as i only have 2 more lower body workouts left , was just wandering if i was wrong and i should have gone ahead doing the DJs too...

replace them with MR tuck jumps for now, sets of 10-20 just work on quick ground contact with good height (not max height though until you get real good at them).. that way you can get some kind of reactive "overload in" while saving the dj's for next month.. I still think you should do some kind of reactive exercise, so 3x10 on the MR tuck jumps should be good and shouldn't kill your shins.. try one session, see how you feel.

hm, in fact, why not just do the MR tuck jump stuff at the end of your jumping session, when you're nice and warm.

peace mang

Ahhh, very nice!
I am doing tuck jumps , 2x5 of them in every dunk session , between dynamic warmup and jumping , not max height though and also not stiff legged , probably less stiff than your semi-stiff vid:

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

-3x10 at the end of jumping sessions seems a great idea! Should i push it more if i feel ok? like 3x15 or 4x10?
-Should main focus be:
1) Maximum leg stiffness?
2) Minimum ground contact?
3) A good combination of both without getting too dramatic?

Id go for 4x10 with style (3)

Thanks a lot man...

np man..

if you feel great doing them, then I would use sets to add volume, not reps.. though, i like to do one high rep set.. so say, if you feel good, do something like:
- 3-4x10
- 1 x max-rep (<=50, no more than 50, stop on any form breakdown)

^^ so pretty much like in the video i uploaded.. i took ~1 minute breaks, but you can take even longer breaks to recover more fully.

i would focus on very quick GCT with as much height as possible, BUT, not as much height as possible regardless of GCT, if that makes sense.. so not just bouncing real fast like an RFI, and not going max height spending too much time on the ground.. pretty much in between.. really fast arm swing will help do the trick and "thinking about fast GCT".

this will help you focus on your reactivity still, and build a better base for those dj's next month.. dj's will be alot better having done this than not having done it.

peace man!

  http://wgfforum.llsint.com/Forums/showthread.php?t=62

that thread ruins athletes people have been derailed for years because of that thread.. it is evil.

if you want to see some real good dialogue on iso-extremes, check these threads:

- ldiso questions: http://wgfforum.llsint.com/Forums/showthread.php?t=638
- attended evo-sport seminar: http://wgfforum.llsint.com/Forums/showthread.php?t=671

colbert/others get blasted in those threads.. those two threads helped break a few people out of being brainwashed.

   I have been up all last night and finally finished reading EVERY single post in the thread and I have to admit it was probably the most interesting and thought provoking thread I have ever read in my life.

ya, most everyone has that reaction.. but what you don't realize in that thread, is that most everyone who has been "trying as hard as possible to master iso extremes", has been doing so to no avail for years. Furthermore, james colbert is basically a fictional character with no credentials and no real experience.. he claims it took him years to master iso extremes, then when he finally did, within a month he put on like 10 inches on vert and gained 20 lb muscle, or some stupid shit.. Plus, he thinks athletes are capable of max sprinting 100% every single day and 1RM lifting every single day after you master iso extremes.

First of all, I dont for one minute buy into all the magical claims of the isos and blah blah blah.

good, those iso extremes are utter bullshit.. iso extreme lackeys buy into them because of jay schroeder's claims.. if you read the call em out on here about jay, you'll see his claims verbatim in quotes, such as doing depth drops from 20 feet or 80 year olds deadlifting 700 lb every day for months etc..

 The intriguing part to was if they could really be used as such a good recovery method that many of the posters were talking about.  I have read about the "extreme stretches" as used in DC training, Parillo, etc. and it seems that they might have similar properties.  The one thing that no one mentioned in this thread was the possibility of hyperplasia occuring from the stretched positions.  I realize the extreme stretches differ alot from what the Schroeder guys are claiming the isos do, but seem very similar in SOME of the positions.  Another confusing part to me was why not reach times congruent with hypertrophy/strength protocols, then add load?  

well, RJ brought up a good point about kaatsu and iso extremes, so their seems to be a correlation between the hypoxic environment created with 5 minutes straight of blood occlusion if a "contraction were to be held that long", but really no one has hypertrophied to any significant degree using them, or actually improved anything.. everyone "feels faster" when doing iso extremes, but if you try and bend a spoon long enough with your mind, you might actually think you bent it a little too

I mean that would seem to make the iso much more effective from a strength OR a stretching/ shock to the whatever the hell they think they are shocking that is eliciting these awesome hormonal and neural changes they are claiming.  We all know that an isometric done at the weakest joint angle carries over to the stronger joint angles as well, so wouldnt this make perfect sense to do shorter duration/ heavier loaded isos once a baseline level of competence has been reached?

ya, that's my point and other's point on ldisos.. but that's what WGF does.. WGF uses loaded isos, such as say iso lunge with barbell.. james colbert and folk say that you can't possibly work the correct muscle patterns by loading the ldisos, because then it becomes a form of 'yielding isometric', which in fact "they arent" (lol) they are in fact "maximum velocity eccentrics by pulling yourself into position and thinking about the sporting environment without even flinching" (lol).

I also would have liked to have heard more from RJ as he seemed to be responding well to them as far as what type of strength increases and speed gains he may have made.  I know he said he felt better recovery but that could easily be from the similarity to the pnf stretches if not much other gains were made.  If so I would really like to hear about them.  

he stopped, as well as most everyone who has done them.. the only people who have kept doing ldisos for years have absolutely nothing to show for themselves (unfortunately) other than the ability to hold a position for 5 minutes.

iso extremes are full of shit and that thread should be deleted from the internet.. chris K, if you are reading this, I would gladly delete that thread for you.

fuck i hate that thread lol..

james colbert basically got run off of charlie francis's forum for preaching the iso extreme bullshit, but nobody bought it there, everyone laughed at him including charlie & james smith.. so he found WGF and made it his home, completely transforming the enhanced inno sport WGF forum into a pile of dogshit iso-extreme forum.

peace man





ps: check out all of my challenges to james colbert in those threads i linked, not one was answered.. i actually do wish they worked as claimed, but they dont, and the people pushing them are full of shit.. not to mention they try to get you hooked on ARP.

Looks excellent. Couple of questions:

What's a single leg buck?

i'll make you vids of all this stuff.. it's basically a hamstring isolation exercise.. picture a single leg glute bridge, except, ur mid-foot is on some 18" box (edge), so it's like an elevated glute bridge.. it's a very nice exercise.

Would light cardio (e.g. brisk walking, C2, stationary bike at first, longer extensive tempo/light jogging as ankle improves) be okay on some, not all, rest days?

yup, it definitely would.. i'd pick walking over most anything right now.. it would allow you to recover alot more on those rest days.. put some classical on your ipod and just walk 4mph for 1-2 hours lool so relaxing.

Also, what are all of these:

Quote

-- C1: SHORT-SUICIDE:
-- C1: SHORT-LAT-SHUFFLE-GASSERS:

-- C1: 5-YARD-LAT-SPEED-SHUFFLE:
-- C1: 5-10-5:
-- C1: MULTI-SHUFFLE-TO-SPRINT:

?

Thanks again.

i'll drop you a vid on wednesday, can't film tomorrow.. if it's not raining i'll do a quick vid of basically everything in the complexes for those movement days, and the single leg buck/glute/hip extension stuff.

cool?

peace