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21676

Progress Journals & Experimental Routines / Re: ADARQ's journal

« on: March 15, 2010, 08:23:29 pm »

Quote from: djoe on March 15, 2010, 08:17:44 pm

cool so its more of a gpp block now?

ya..

definitely not ready for any SPP stuff, ie, 4x5 DJ's from 30 etc. hehe

building up all of my qualities now.

21677

Progress Journals & Experimental Routines / Re: ADARQ's journal

« on: March 15, 2010, 07:44:15 pm »

Quote from: djoe on March 15, 2010, 07:33:32 pm

why do you fo the mid-distance thingy? i mean what kind of a stimulus do you view it as?

well I want to get back in great shape, so I have to get my vo2max up. Distance running = vo2max training, as well as it targets my calfs hard, because I'm finally running on my midfoot.

I've always beee a heel->toe runner so, finally getting somewhat adjusted to midfoot jogging really hammers my calfs hard. Until recently, i'd experience extreme soreness if I ran a mile on midfoot, we're talking 6-7 day soreness. Now it only lasts a day or so.

peace

21678

Progress Journals & Experimental Routines / Re: from bull to beast, hopefully...

« on: March 15, 2010, 10:58:49 am »

Quote from: cowed77 on March 15, 2010, 10:39:56 am

Quote from: adarqui on March 11, 2010, 08:22:22 pm

something like a:

Day 1:
- bounds or double leg plyo stuff
- squat
- unilateral #1
- push/pull #1
- assistance #1

Day 2:
- bounds or double leg plyo stuff
- REA squat
- squat lower vol than day 1
- unilateral #2
- push/pull #2
- assistance #2

say adarq,
would something like this be alright?

Day 1
- those repeated broad jump thingys
- squats (shooting for higher weightages)
- walking lunges
- OHP
- rebounding quick lunges

Day 2
- single leg rebounding box jumps
- squats (shooting for higher vol)
- stepups
- bench
- lateral ankle hops

for both days, i'd initially wanted to add in some sets of pullups for maintenance, but lookin at how things go, ie todays workout, i dun think that will be all that possible lol.
im not too sure what to do for my assistance and my plyos haha... any help?
is there also anything i might need to change re my sets and stuff?

sup man, based on the example given, i'd go like:

Day 1
- warmup
- some kind of "plyo": double or single leg bounds

- squats (shooting for higher weightages)
- walking lunges
- bench
- OHP

- rebounding quick lunges
- finish with core stabilization + arm/shoulder assistance

Day 2
- warmup
- some kind of plyo: double or single leg bounds

- squats (shooting for higher vol)
- stepups
- pullups
- rows

- lateral ankle hops
- finish with core circuit + arm/shoulder assistance

so, after the warmup/plyo, the rest of the routine should be about 45-50 minutes NOT including core circuit+assistance. That last ten minutes should be core + the arm/shoulder stuff you like doing, going all out, high pace.

doing it like this, you can go nuts on day 1 on push, and go nuts on day 2 on pull.

21679

Basketball / BASKETBALL INDEX

« on: March 15, 2010, 07:31:43 am »

This thread will contain links to important basketball related threads, galleries, and various information.

Freak Dunker Plants:

21680

Track & Field / TRACK & FIELD INDEX

« on: March 15, 2010, 07:29:19 am »

This thread will contain links to important track&field related threads, galleries, and various information.

List of stuff:

High Jumper plant analysis

21681

800m+ Running and/or Conditioning / DISTANCE RUNNING INDEX

« on: March 15, 2010, 07:26:57 am »

This thread will contain links to important distance-running related threads, galleries, and various information.

List of stuff:

Distance running gait mechanics

21682

Football / FOOTBALL TRAINING INDEX

« on: March 15, 2010, 07:23:20 am »

This thread will contain links to important football related threads, galleries, and various information.

List of stuff:

40 Yard Dash Analysis

21683

Crazy Weird Analysis & Stuff :) / GALLERIES: 40 Yard Dash

« on: March 15, 2010, 06:43:59 am »

The first 3 galleries/vids are of Johnny Knox running a 4.34 40 yard dash at 6'0 185 lb.

40 Yard Dash Start

Johnny Knox - 4.34 (Regular Speed)

Johnny Knox - 4.34 (Slow Motion)

21684

Tennis / Re: hitting a tennis ball

« on: March 15, 2010, 03:00:45 am »

Quote from: ARowe on March 15, 2010, 02:45:32 am

I read some study a while ago that said the guys on the tour who hit the ball the hardest had the best timing and weren't the strongest. I will try to find it again.

ya well leverages/technique/timing come into play for sure, and make up the majority of how hard you will hit a tennis ball. But, general strength can't be overlooked though, making improvements in strength will either transfer into the shots, allow you to sustain "peak performance" longer, allow you to recover faster, improve injury prevention, or any combination of these factors.

so if you get any of those improvements, it should allow you to improve velocity/ability somewhat.

peace, would like to see the study though, I'm going to drop a tennis peer review thing so I'd stick it in there.

21685

Progress Journals & Experimental Routines / Re: vag's journal : Age vs Vertical

« on: March 14, 2010, 08:14:30 am »

Quote from: vag on March 14, 2010, 08:09:17 am

14 March 2010

Body measurements

Comparison with last measurements in January , when i was also ~1 month away from weight training:

Weight ( in the morning ) : ~183 , ( -3lbs )
Waist ( navel level , loose) : ~35'' , ( -0,2'' )
Thighs ( about 3/4 from knee to hip flexor , flexed) : ~24,8'' , ( -0,6'' )
Hips ( middle of butt , loose ) : ~39,7'' , ( -0,6'' )
Biceps ( flexed ) : ~15,2'' , ( -0,3'' )
Calves : 14,3'' , ( -0,45'' )

Bodyfat estimation : ~17,5% ( -0% )

My natural built is skinny without muscle.
So now , like always when im away from weights , im shrinking!

ya man, I shrink very fast too when I stop lifting.

you didn't lose too much though, so that's good.

21686

Progress Journals & Experimental Routines / Re: from bull to beast, hopefully...

« on: March 14, 2010, 04:59:07 am »

Quote from: cowed77 on March 14, 2010, 04:42:26 am

week 18
had a decent game ytd, after that loss midweek...

2/2 frm deep, made like 5,6 trips to the line, missed once.
handful of open play baskets, assists.

playing with bigs made everything easier hahahaha...

legs still not recovered from that higher vol squat day frm earlier..
gonna give meself a day or 2 of rest.

Quote

i think i should be able to hit the gym twice for the coming month or so...
will be planning something based on ur layout adarq.

nice.. we'll pick a few movements and focus on improving those bigtime.

pc man

21687

Progress Journals & Experimental Routines / Re: ADARQ's journal

« on: March 14, 2010, 04:57:54 am »

Quote from: cowed77 on March 14, 2010, 04:45:11 am

workin like everyday!
props dude..

thanks man.. got alot of work to do ! heh

3/13/2010

man my left ribs that i broke when i was young, they strained a bit (intercostals or something) doing dips last time.. so i was cramping alot today.

wore my new nike zoom waffles today.. liked em.

edit: glutes were so sore too from those damn SL squat variants.

light 1/4th mile "sprints" SUPERSETTED with backpedal sprints of ~20 yards:
- 1:19
- 1:33
- 1:27
- WEAK
- even tho they were light, felt it in lungs

backpedal sprint to open up sprint ~30-50 yards:
- 7x
- last one sprinted like 80 yards or so

rebounding "box jumps" on an 18" bench:
- felt weak on these
- 3 x 10

~2 mile jog on midfoot/ball of foot:
- cramping

gotta improve all that stuff.. backpedal sprint to open up sprint is so damn fun.. all out sprints felt good.

pc