Adarq.org

Quote from: adarqui on September 19, 2009, 11:20:42 pm

Quote from: vag on September 19, 2009, 03:08:17 pm

im soooooooo curious , what is that high-rep squat thing that youre doing lately?

just trying to get in better condition.. want to really improve my high rep squatting to some epic levels.

why thought won't that slow down or hinder your vert gains if your doing all this endurance type of stuff

ya but i woke up one day and became instantly bored w/ vert.. so it dont matter ;/

peace

9/18/2009

some tennis, calfs real sore

135 lb. squat
- 3x20

so have been sick with H1N1 (just kidding, it's the regular flu...I think) the past several days. felt it coming on over the weekend but just chalked it up to lack of sleep. got hit full-force monday night when fever was up over 101. took the day off from work yesterday and am somewhat better today. still, going home early today and nothing even resembling training will occur between now and the tournament this weekend, except feldenkrais on sunday which was wonderful as usual. the new-agey crap and cultishness are definitely annoying (not as bad as yoga, though, IME), but you can't argue with results and the truth is i feel fantastic every time i finish a lesson. any long-term effects are TBD, obviously, but in the short term it's awesome.

on a related note, the place where i have the most pain due to this whole flu thing has been shoulders and neck. this morning i did an abbreviated version (~10 minutes) of the "rotational use of the arms" lesson from the Open ATM Project http://www-ccs.ucsd.edu/~falk/openatm/#Running. You don't do anything specifically with your neck in it --it's all about the shoulder blades-- but as it has in the past it went a ways towards freeing up my neck.

hopefully will feel better tomorrow and 100% by saturday.

sux about the flu.. seems like its going around, worldwide.. rip got it (USA) and joe got it around the same time also (UK)

http://bodyrecomposition.com

http://alanaragon.com

The first one just has a buttload of fantastic free articles, as well as a bunch of books and a truly great forum for all things diet-related. The second one is the home of the Alan Aragon Research Review, which is an amazing one-man show of scientific analysis. Costs $10/month. Beyond worth it.

ya i like bodyrecomposition.. never heard of alan aragon, sounds pretty interesting.

like this (ish, i like to think mine aren't quite this ugly): http://www.youtube.com/watch?v=BK3-BsCdaAA&NR=1. never tried doing it up onto another box or over a hurdle or anything. i think i'll stick with the current way for a 6-8 weeks and then change up if necessary. also, no sprinting yesterday because it was nasty outside and the basketball court was occupied.

ya i wouldnt do it up onto a box or over a hurdle either..

its best to have something to reach for overhead though, for sure.. most all studies confirm this.

peace man

don't be offended, be awesome.

turn your speakers up.

for HD version: http://www.youtube.com/watch?v=oFkX4l35HZo&fmt=22

for regular version: http://www.youtube.com/watch?v=oFkX4l35HZo


<a href="http://www.youtube.com/watch?v=oFkX4l35HZo" target="_blank">http://www.youtube.com/watch?v=oFkX4l35HZo</a>


"KILL, EVERYTHING, IN, SIGHT..

except for the hot chix.

dunk the planet. "

-- donnie darqo.

hey welcome man.. real nice first post.

i don't think your "bounce" is that bad.. i mean, if you're getting 25" consistently on standing and 30" on running, a 5" difference is well within the realms of "good" reactivity.. most people aren't going to have 10+ inch differences.

your lifting numbers seem pretty good.. do you know your back squat numbers? i'd assume it would have to be around 305 or so at least, which would be pretty good.. this makes me wonder if "cardio" is constantly "re-programming" you to produce force at a slightly slower rate, which would benefit cardio but negatively impact jumping.. if you're at all like me, a middle distance build, then cardio will always stimulate your body to adapt to what it's best - producing force slower & for alot longer.

how long have you gone without cardio? it seems like you don't neglect it, so i would assume you don't go long without doing it.. it would be interesting how you would react to something I call "overshoot training".. where week 1 would consist of a routine such as you've listed, followed by week 2 consisting of no cardio, all power/strength work with FULL recovery.. week 1 would always cause a tug of war between "high RFD" and "moderate RFD".. week 2 would then only focus on "high RFD", not allowing much interference to cause "moderate RFD" adaptations.. this would by no means negatively impact your cardio either, in fact, week 1 could be intensified.. i originally termed this "overshoot training" because of the idea that week 1 would cause a shift towards type IIa fibers, while week 2 would allow them to re-express to IIx in even greater number, but RFD should also dip during week 1 and then recover/supercompensate by week 2..



and yes i agree, diet/nutrition is huge.. in 2007 and 2008 i ran strength/conditioning camps for baseball players mostly, and the one's who made the most gains definitely adhered to proper protein intake/post workout nutrition/cleaning up their diet... i've also had people set PR's when overloading on spinach - heh..


peace man

how long do you reacon it will take me to be able to dunk with doing squats/lunges/pullups and pushups
i can already reach the rim on a good jump and i am quite good shape due to all the rugby i do
can you tell or would u need to know some more info???

it's hard to tell.. it all relies on how quickly you learn to perform those movements properly, and then how you progress on them.

let's just say you stopped growing, and improved your squat/lunges for one year, being completely untrained in weightlifting you could expect to put on 8 inches on your vert and or running vert.. 8 inches in a year doesn't sound like alot when you hear claims from air alert / TVP and crap like that, but those programs are bullshit... 8 inches would be a shitload on vert.

try not to think about how long it will take, you are 14, if you train consistently from 14-16 you should be throwing down insane dunks.

peace