Adarq.org

will be done in a week or so..

HEADS UP ITS GONNA BE AWESOME, BEST INFO EVER, GROUND BREAKING SHIT, TRUST ME..

im hyping it up like kimbo/roy nelson, 1 week of hype, man this is going to go nuts..

and boy do i have a special deal for you, big news.. ok i lied about that..

newsletter in a week.

1. vert/speed strength tips
2. alternative conditioning 1
3. alternative conditioning 2 - strength endurance
4. how to look awesome like adarqui
5. how to be awesome like adarqui

ding.

thank for the reply adarqui and vag. yes i believe shoe could give me extra, wooden floor don't think i have chance to test.
adarqui, drop step vertical = 2 leg jump? drop a first step and jump with 2 leg is that what u mean?

i cheat in the video haha, vertical jump should be standing still and jump, not the extra forces with movement.


went to gym just now posting my training routine soon. <-- hope u guy can give me ideal and way of improve haha thank a lot.

well the definition of drop step could be debated, haha.. but its basically just stepping into a jump from a stand still..

ya you're not doing a standing vertical jump, you're doing a running vertical jump, from a short runup.

when you post your routine you'll get more feedback.. sounds like you are on the right track from your initial post.

peace

sup man!

definitely looks around 30".. good work.

good job staying away from the 'plyos'.. you can always add plyo-drills in, but don't make them the emphasis.. for the most part they are just supplementary.. to make them the emphasis requires very intense protocols, but they do work.

peace man & welcome.

9/28/2009

162 lb.

wanted to record some shadow boxing.. i did.. sucked tho man only had a smoothie, thought i'd be fine, but my work rate was sucking.. felt some fatigue.. so im uploading rounds 4/5 i did back to back rounds 1/2, 3, then 4/5, and 6.. recorded 4/5, someone told me to record later rounds.

so when thats done ill upload/link.

shadow boxing:
- 6 rounds
- speed felt fine at first but was fatiguing more than usual

half squat, close stance:
- 135 x 30, 30, 50
- took everything.. legs were shaking crazy on each set.. 50 was brutal, i was tired around 15, arms were so numb by the end.. i let go of the bar and couldnt move my arms for ten seconds, just completely numb/buzzing.

peace





edit: I FELL ASLEEP ON THE TOILET AFTER SQUATTING... crazy... i was dying.

looks good as hell in this fight... in shape, his trademark defense, excellent body work, and fast hands..

<a href="http://www.youtube.com/watch?v=PdG8SZ79gCw" target="_blank">http://www.youtube.com/watch?v=PdG8SZ79gCw</a>

who knows based off his competition.. but damn he looks good.

<a href="http://www.youtube.com/watch?v=774Jn9yBKfY" target="_blank">http://www.youtube.com/watch?v=774Jn9yBKfY</a>

amazing..

25 September 2009

SQUATS : build up to 5-rep-max
1x10@33
1x6@77
1x4@121
1x2@165
1x1@187
1x1@209
1x5@220
All warm up sets felt easy , way below parallel, form was perfect , but somehow the max set felt too heavy , form was average and depth was barely paralel , maybe 1'' above.
Not bad for my 1st ever max attempt on free squats though , still learning the mechanics.

BULGARIAN SPLIT SQUAT : 3x8 , 2x18lbs barbells
CALF RAISES : 3x15 110lbs
INCLINE BENCH PRESS : 3x5 110lbs , 30sec rest , 1x15 88lbs
SEATED ROWS: 3x6 132lbs , 30 sec rest , 1x15 100lbs

goood work man..

- changed back into a 1 leg jumper from 2 leg. (When I was young I was a 1 leg jumper)

When I'm fresh I'm really fast now, but I'm less able to deal with sore muscles. I also open my hips much better than I used to, and transition better etc... When I'm sore I really have a hard time pushing the effort.

interesting about the single leg jumping.. what do you mean 'less able to deal with sore muscles" ?

peace