Adarq.org

ENTER THE MOTHERFUCKING DRAGON... BITCH.

word, ballin, mad adrenaline tonight.

3/21/2010

calfs feeling a little tight, right hip a bit tight.. the right hip shit bugs me but it's from plyos, the forcefully hip flexion beyond what i do in sprinting.

wanted to stay light, but i had serious potentiation from last night's "PLYO" session.

sidewalks were wet from rain.


~200m sprints (half of the quarter mile):
- last time i hit 30.x going somewhat hard but holding back
- tonight i hit 27.26 going a bit harder
- walked back
- hit 30.75 on second run, holding back a bit more
- happy with this


~70 yard sprints, using strides to count, between two poles:
- 3 x
- felt great
- wanted to do 3 point starts but too slippery


backpedal sprints:
- 4 x ~20 yards
- really sucked
- quads dead from plyo session





ISOT: 2 rotations

chinups:
- BW + 15 lb: 12, 11
- felt real strong

dips:
- BW: internal rotator or something is bugging when i go deep, so i did 2 sets of 40 mini one's, still got alot of pec/tricep but no shoulder

barbell squat:
- close stance, heels elevated, feet neutral
- 135 @ 2 x 15
- not enough power, don't increase until this power improves

walking lunges:
- SSBAR @ 95 lb: 2 x 5e or whatever it is
- felt good, bump this up next time

standing calf raise:
- SSBAR @ 95 lb: 2 x 30




great workout.... felt pretty powerful.. everything is going to come together if i can avoid doing stupid shit and bringing back old injuries.. the hip thing bugs me cause it just feels so "arthritic" when it comes back, so im hoping that goes away.. stretched it a bit - helped.


peace

interesting, what the hell is that head brace thing for.  

He's training his neck while doing a very slight rear-delt raise, since he does have a very small lean. Never seen that before.

what you think of the exercises/adarq

I like it. Defranco is on point. This is just a SHORT glimpse of training, but you can get what Defranco is aiming for based on this small workout clip, considering it is drastically different than what you usually see in pre-fight training videos. Basically, Hardy is culminating his peaking phase, which becomes important about 2 weeks out. He's reducing Hardy's fatigue while still training intensely (high intensity low volume). He's also trying to get Hardy firing maximally (ATP-PC system peaked). For MMA, the sport is highly dependent on the ATP-PC system & alatic system. The aerobic system is of course important, as it exists between intense bouts of strikes & grappling. Hardy's aerobic & alactic energy systems should already be well developed, especially months out from the fight up until about 2 weeks before the fight.

Hardy's strengths are his strikes. To strike as powerful as possible, you want to completely reduce any level of mental or neurophysical fatigue. You also want to experience an overshoot of type IIa fibers to type IIx fibers & type I to type IIa fibers, which is what happens during a 2 week taper: more IIx = more power/speed. Now that Hardy is becoming more fast twitch, he is going to be able to handle lactic acid better & recovery ATP-PC faster.

Basically, Defranco is attempting to use a taper, stim (high intensity low volume & complexes), and atp-pc energy system training (short bursts of work) to make Hardy as explosive as possible which will "hopefully" give Hardy a major edge in the standup game, yet of course he will still be strong in the wrestling/grappling game.

• taper: overshoot, reduce neurological/physical fatigue, stay "primed" (enhance cns arousal)
• stim: high intensity + low volume: the pullup triples for example
• stim: complexes: the trap bar jumps complexed with SVJ's
• atp-pc energy system training: < 6-8 seconds treadsled sprints, <6-8 seconds sled pulls

Hardy is of course still working on his skil-game: wrestling/striking/grappling. I'm pretty sure the workouts are to the point, covering the game plan, and not "overdoing it", as that would interfere with reducing fatigue come fight night, especially since these guys cut weight.



peace mang.

from kingfish:

36.5" / 70 = 52.1

i can squat deep without much lowerback rounding IMO.
im the only average build here so far Wink





so far the tally is:
--------------------
50.75 (arowe)
51.3 (zgin)
50.7 (adarq)
50.75 (allstar)
50.5 (vag)
51.5 (tychver)
47.8 (rip)
47 (jumper5000)
49.4 (miles)
51.136 (Volleybel)
55.9 (mattyg55)
51.39 (nba8340)
49.5 (raptor)
52.1 (kingfish)

same everything, except Vera will rape Jon Jones... Vera is Jones's strongest opponent so far, and Vera has more experience, and the cardio since he could hang with randy couture and survived his wrestling.

ya?

^-- DEFEATED

<-- UNDEFEATED

suck it.

Thats cool stuff. You're a real scientologist with all of this.
I remember watching a video analysis of Stefan Holm a while ago. It was super interesting, they went all super slow and showed his plant leg and the biomechanics of how he was able to jump so high. Like his tendon was 4x(?) stronger than the average humans, and it could withstand like a half ton of force before it would stretch, something like that. But yeah, it was shitty that I couldn't find it. Have you seen it before? They had one for Asafa Powell too, and he had a Psoas'(I think) that pretty much filled his abdomen it was so big.

ya i've got the links somewhere, i'll find them.. btw, i have some of those clips in my GALLERIES: High jumpers thread, in this subforum.

ill post a link in a bit to the holm/thomas vid.

holm vs thomas documentary, part 1:

http://www.youtube.com/watch?v=FBgdsITpZe8

why did these guys put the inno sport bounding example at 3:05 in there youtube vid?

<a href="http://www.youtube.com/watch?v=ee0JW-lPIz4" target="_blank">http://www.youtube.com/watch?v=ee0JW-lPIz4</a>

it's a compilation of their nfl combine prep, but I don't get why they stuck that in there.. completely out of place and hilarious.

No trouble at all. I can fire my glutes very well. Arch or flat isn't difficult.

k cool..

our hypothesis is that a lower SHR (<51) increases the chances that deep squatting will be difficult & half squatting more effective...

another hypothesis was created: most people with SHR of 50-51 are obsessed with vert because, they are naturally able to jump at an "ok" level, but not near someone who would have an SHR of < 50

another hypothesis was then created: most people obsessed with running vert have an SHR of < 51, that you will not find many over 53 in the "vert addict game", because these people would be more obsessed with lifting in general.

or I could be completely talking out of my ass

but that data is pretty cool so far.

pc