Adarq.org

I was almost hit by a car today and that made me think of an idea for vert.

Say your athlete has plateaued at a certain box jump/barrier jump height.

Have a car a couple inches higher drive at your athlete whose escape to the side is blocked.... plateau broken

i am jealous that i did not think of this.. good work!

lolol

just going to keep bumping this thread with little vids im going to be doing.. working on ideas/techniques with them.

peace

4/27/2010

160.8 lb

left shoulder bugged out on shadow boxing, the rotator insertion definitely got inflamed with that crap i did two days ago..

shadow boxing:
- 15 rounds


pec/bicep/rotator is extremely tight right now

pc

this actually aint that bad, done well:

<a href="http://www.youtube.com/watch?v=OYws8biwOYc" target="_blank">http://www.youtube.com/watch?v=OYws8biwOYc</a>

<a href="http://www.youtube.com/watch?v=Z2Y4Ph1AUTs" target="_blank">http://www.youtube.com/watch?v=Z2Y4Ph1AUTs</a>

i'm not a big fan of most form-running drills, but this video had me cracking up.. I'm sure these drills can be effective, for sure, but my somewhat juvenile humor had me cracking up in this vid.

SiHunt has alot of great videos btw.

pc

why waiting so long?

he's got basketball still..

Thats sounds good, ill log the intense jumps so hopefully we can see a linear improvement, and this is alot less volume then whats been done in the past i will handle it find, what set and rep schemes do u like for stepups/squats? I dont know what set/rep scheme to utilize. This will be done on Sat/tues becuase i want my vert to peak thurs/fri so maybe some MSEM on session 2? or maybe that can wait. Thanks darq, we'll call AVS (adarqui vert sysetms) and since u like goats so much we coan promise 12 inches in 12 weeks and every user will get not 1 but 2 free goats delivered to a tribe in some remote location........just for the f*ck of it...oi and $500,000 per user  

lol @ that goat comment.. for every inch gained in vert, a goat will be humped by an islamic extremist in afghanistan.. im not anti-muslim im just saying, those terrorists love the goat-tang.

lol, nah this is the natho-system :F



i don't think you should worry about peaking yet EVERY thurs/fri. instead, you should look at peaking one of those days every 2nd week, that way you don't have to sacrifice your lifting volume every week. so, for example, in general I would do:


for session 1 (saturday), i'd work up to a heavy 1x5 on squat, then a 2-3x8 for the stepups.

for session 2 (tuesday), i'd work up to a heavy 5 on stepups, then a 2-3x8 for squat.



but to peak on thurs/friday, session 2 becomes:

for session 2 (tuesday), i'd work up to 5 heavy singles (not complete max, 90% or so) on stepups, then a 2x3 MSEM for squat.





so week 1:

for session 1 (saturday), i'd work up to a heavy 1x5 on squat, then a 2-3x8 for the stepups.

for session 2 (tuesday), i'd work up to a heavy 5 on stepups, then a 2-3x8 for squat.



week 2:

for session 1 (saturday), i'd work up to a heavy 1x5 on squat, then a 2-3x8 for the stepups.

for session 2 (tuesday), i'd work up to 5 heavy singles (not complete max, 90% or so) on stepups, then a 2x3 MSEM for squat.





the 5 heavy singles for stepup would be done left leg then right leg, rest, repeat.

pc!

thats way too much volume

his original version yes..

i reorganized it one more time, it's alot more doable now..