Adarq.org

yo when you first started training ppl, what things came up that surprised you or you didn't expect

-like the people's motivation, or motor skills, or care for nutrition or whatever

well, i overestimated motivations, i thought they'd be alot higher on average.. most people are highly motivated for a few weeks then slip off into mediocrity.

the people that made the best gains were those that followed post-workout nutrition protein-shakes etc, and shakes throughout the day.. these people gained more strength & more muscle than those who did not.. this goes back to motivation though, if these athletes stuck to a protein-shake protocol, they were usually more dedicated/focused.

most people had really bad glute/ham/vmo development, but that didn't surprise me.

most people hated stretching/foam rolling, but had they done it, they would have been better off.

as for motor skill and stuff like that, too general, everyone had different abilities.. basketball players could learn drills faster than baseball players, but baseball players were stronger in the weight room etc, crap like that.

i wasn't surprised with this but, most people had squatted, but were taught to do so - so inappropriately.. horrible form etc.

most people sucked on unilateral exercises, this goes back to glute/ham/vmo as well as ankles/core.

i dno man not much else, or maybe i jut cant think right now.

something i keep noticing when i give friends exercises and workouts to do is that the simpler it is the better, like keep it amazingly simple bcs they aren't used to doing any dynamic warmup, using the proper exercise technique, etc

thats good man.. you seem like you'd be able to do some good coaching, especially because you have alot of experience trying to figure out what works, and you're definitely on the right track with your training.. i think that makes the best coaches, the one's who try and really improve their own performance, even if it's nothing extraordinaire.. anyone can read/research/etc, but to actually transform yourself into a better athlete, MEASURABLY, gives alot more insight.

pc man

bute ko 5, sergio ko 10

my jaw dropped at like 1:15 when you just come flying out of nowhere, doing a run up into a deadlift.. that was WTF.

pretty creative man, i'm not one who follows that kind of ideology, but i am interested to see what kind of results you get. Are you feeling any of these lifts in your lower back ? Make sure you're not putting all of that stress on LB, especially when transitioning right from a run up.. I mean, if you start getting too heavy and you can't avoid LB, you might want to do this lift off blocks/pins so you can keep spine neutral.

Called, the RVJ lift. I train quite eccentrically; I have decided to aboandon exercises which do not mimic the following: A block start, full speed sprinting, a running vertical jump off two feet, a running vertical jump off of one foot, and a few other motions for the triple jump

In the running vertical jump (RVJ), the legs are usually used differently; one leg uses more of the posterior chain, and the other lifts uses more quads and achilles. In a regular back squat, both legs are doing the same thing. When I thought of this exercise I was ecstatic, because it mimics the RVJ ALMOST COMPLETELY; only the arm swing is not involved, and the back may be used a little more depending on your form. In my last attempt, I used my back way too much.

Lastly, notice my grip. If the left leg is behind the bar, the palm of the left hand points forward. In this case, the right leg is in front of the bar, and the palm of the right hand points behind you.

I'll write more about this on my blog, therawhigh.blogspot.com, when I find some time. TRY THIS LIFT! This was a max attempt, at 275 lbs, and a personal record for me. My goal is to get this to 400 by September 1st.

ya man i would caution against "using back too much" in that fashion, i mean, if you are using LB too much, that takes away alot of the specificity to RVJ too.

<a href="http://www.youtube.com/watch?v=Q_EQ9X2elqA" target="_blank">http://www.youtube.com/watch?v=Q_EQ9X2elqA</a>



as adam knows, it was raining all night, so couldn't get vid of ankle hop stuff..

left lower back still bugging, lame.



pullups/dips, 3 sets

6 mile interval sprints
- felt real good
- right calf tightened, left didnt, so odd, thought it would be the opposite
- intervals were good for my calfs, didnt allow them to tighten as much as they would if i non-stop ran it
- plus i ran at a higher speed for my sprints
- i did sprint/walk, mostly of 200-400's.. so maybe 5 miles of actual running, 1 mile of walking, no idea



peace

Did an A workout earlier this week, will post later...
Adarq, I'll need to chill abit for a month, how do I protect the gains I've made? Like, maintainenance or something? I'll only realistically be able to hit the gym once a week for the next 4 weeks.. But I might be able to so something not requiring weights another day of the week.

the only thing you have to make sure of, is that you are working within the same 1RM range.. maintain your strength at like 3x8, and make sure it doesn't drop..

if you meant chill as in, really reduce volume etc, then the 3x8 would be too intense.. if this is the case, just work up to a "near max 5" every week, and that's it.

the point is, either using 5's, 8's, 10's, etc to maintain strength without letting it drop.

pc

That's crazy, if Tdub's SVJ was that low, but would make sense; he could dunk since he was a boy. I think people like him, who simply practice jumping during puberty, develop extremely reactive tendons, due to the extra hormones floating around in their blood during that time, have you seen Ben WIlliams? He started triple jumping when young and now has very stiff tendons, and doesn't seem to weight train much.

Brings up the question are theese people jsut genetic freaks or have they really started to train at the optimal time? And if you think about it, it should be much easier, metabolically to synthesize lots of collagen, rather than muscle, and be easier to improve tendon stiffness/tendon size, than muscle when those hormones are so high, since buildig muscle is a much more intensive process. Vitamin C + some lysine or proline = collagen basically, but it's not that simple of course

well, most of us white boys have been playing ball/jumping since a young age, and that didn't help I mean, I played all day every day from age 8 to age 22-23.. I would do max jumps all the time, trying to dunk on 8 when i was young, or trying to touch rim when i was in h.s. on up.. didn't do anything for me.. this is a reason why you see dunk/jump programs so popular, it's a majority of people who have been playing ball their whole life but can't jump for shit who are buying the programs... i mean i personally got so frustrated that even years after getting bored of basketball, i still wanted to dunk.. hah.. if anyone put the work in on the court/jumping it was me, didn't help one bit for my vert tho.

it has more to do with genetics imo.. sure if they didn't jump/play as much ball as they did, they wouldn't have those hops.. but these guys just adapt/have the leverages/tendon length/power naturally to be great..

i mean ive seen it with kids that i've tested, for performance camps.. you get mostly kids with bad performance numbers, then you get some kid (mostly black or hispanic, but some white) who just have freaky power numbers for their age.. absolutely dominate everyone else in terms of power.. their gene pool for power is just better..

but ya, generally the most motor learning is going to happen at a young age, so getting in the right kind of practice/training at a young age definitely does help.

peace man

<a href="http://www.youtube.com/watch?v=wdPP0TmqKiU" target="_blank">http://www.youtube.com/watch?v=wdPP0TmqKiU</a>

Warm up
usual
tried a few double-unders but I suck at them. Oh well, not exactly a priority.

Work
low-box ankle hops 3x10 (minimizing ground contact...you know what I mean)
bench 185x3, 195x3, 200x6 
DB row 60x5, 60x2x8
core circuit that I made up on the spot and don't like

Cool down
stretch

As you can see, kind of unfocused/no plan going into tonight. Not a good way to do things but it's okay. Felt pretty good and 200x6 is a PR for sure.

ya well thats a nice PR.. under your current situation, trying to come up with a "performance enhancement program" is just not needed, who knows how the knee will react etc.. playing it by ear, having fun, and progressing safely is just as effective.

injuries really derail programs.. then we try and stick to the program with the injury, and make everything worse.. heh.