Adarq.org

Well, the site is only a few hours old, but already we've got quite the membership. To ease everyone into posting, I thought I'd start us out with something fairly simple.

Now, I know it would be dumb to limit yourself, but if you could only use 5 exercises to train an athlete (regardless of sport, but assume it's anaerobic and land-based), what would they be?

Mine would be (in no specific order)
-ISO Bulgarian Split Squats
-ISO and OI Weighted Ab Work
-Short Sprints (<60M @ full speed)
-Depth Jumps
-Overhead Weight/DB/KB/Med Ball Throws

in no specific order as well:
- squat
- depth jump
- barbell lunge
- heavy weighted pillars for core (30-45s)
- controlled barbell calf raises (ya im becoming a fan...)

i'll assume sprinting/jumping is apart of this sport so that i don't have to waste an exercise

only problem with heavy weighted pillars is that, since I train alone, i simply cannot do them.

i notice excellent ankle stiffness with the incorporation of depth jumps.. these improvements don't last too long unless i keep performing them.. i've noticed alot more pop out of my calfs as of late, by simply introducing heavy barbell calf raise singles..

i love kellyb's horsepower analogies.. unfortunately, alot of people assume horsepower is only important in the glutes/hamstrings.. the body has a few engines that are vital to performance;
- calfs/ankles/feet
- hamstrings/quads/adductors
- glutes/core
- powerful arm swing

unfortunately my list of exercises doesn't include med ball work.. i have not used it in my training, but in the training of Jamie McOwen & the other pro guys i definitely have seen its effectiveness... you can tell it works just by how fast you see improvements in broad jump/vert.


the "ankle engine" to me seems so damn important.. I have yet to make significant permanent gains in this department.. jump sessions following moderate-high volume depth jumps from 18" are much more efficient.. stiff leg ankle hops also work the same way for me.. in my dunk videos, you will see my plants alternate from mushy to stiffer, throughout the last 1.5 years.. they are stiffer following depth jumps/stiff leg hops, and thus higher.. i need to be more consistent with my depth jumps/stiff leg ankle hops from now on, and add in the heavy weighted stimulus of barbell calf raises.. after my deload, my new high frequency program will try and achieve some permanent gains in this department.. it's also much more glute/hamstring dominant.


edit #233523523: if you look at the intro pure-dedication video, i definitely was staying off my heel in my plants.. i had alot more spring than normal.. i did ramp up stiff leg ankle hops (submax) and hit some heavy barbell calf raises singles 2 days prior to this session.. it could also have been some crazy supercompensation though, because i maxed out on squat 2d in a row, rested a day, then dunked.

peace

Thanks! Im very proud of those kids.

As for my college career, I walked onto the team as a 41' triple jumper. Nothing special by any means. I progressively got worse until I tore my hamstring mid freshman year. My first meet back after taking two months off, I PRed to 43'. That's how overtrained I was. Spent the next two years never reaching that mark again. In that time I was plagued with injuries including shin splints, pulled hop flexor, and torn cartilage in both knees. Going into Sr year I was restriced from the traditonal preseason of running stairs for an hour. We also got a jumps coach who focused on quality over quantity. I improved to 45' after spending 2 years not cracking 43' again. Unofficially I jumped 46' in practice. I was strong, had great technique but was slow as sin.

The coach had no idea how to manage the needs of specific events. Preseason was spent running/bounding stairs from 30-60mins nonstop. That was 8 weeks of aerobic development. I can't remember one workout that included more than 45s recovery, most had a jog as recovery.

Secondly, volume was WAY too high. He was proudest of a workout that was 16x200m on an indoor track. Goal time was 32-35s with 1-1:30 rest. A midseason workout once was 3x8x80m all out sprints with a walk back and 5 mins recovery.

Nothing was ever timed or measured so there was no concept of a drop off. We ran till we dropped.

Finally there was no real speed work up until the week of league championships. At that point we would do a workout along the lines of a flying 30 with a 200m walk recovery. So speed was never developed..it was only introduced at the end. That was their idea of peaking.

In that time I saw a lot of good athletes get worse while a very small handfull improved. And the only ones that really improved were the multi-event athletes who were predisposed to have a higher work capacity. Most other people didnt even beat their HS marks until Sr year. Some never even came close.

man that sucks..

i've seen it plenty.. i really don't understand it at all though.. the addiction to quantity over quality when it comes to power sports. Every athlete I trained at MSC had coaches addicted to aerobic work.. they turned every sprint session into an aerobic workout.. kids would come to me completely drained.. one summer we helped a baseball team achieve some great results in their sprinting, and within one month of this team ceasing to utilize our program, all of their sprinting became even worse than the pre-testing, due to endless "spinning classes" & frequent mile runs.. every single person got slower when we re-tested them after their pre-season training.

peace man

welcome..

damn man congrats on the progress you have with those athletes.

im curious, how did you progress in 4 years under the moron coach? and what is the most glaring fallacies in his coaching?

peace man

Howdy! First of all congrats to this new project and best of luck in achieving your goals.
I haven't posted on these forums for a long time. As Andrew and RJ are among the few vert bros that I've always admired, this forum is a great opportunity for me to get back in the vert talk. I hope I can make valuable contributions here and there.

i could definitely say the same about you.. any time i see a post from "axel", im in a rush to click on it.. it's either going to be hilarious or very intelligent.


this is probably one of my favorite quotes of all time:

"Try hitting yourself in the balls with a hammer very hard. Then jump immediately. You won't get very high. Does this imply that the testicles are important for jumping?"

-Axel



thanks for supporting our project..

and how are things going with you? how's training? how's school?

peace man

hey man!

thanks for signing up!

can't wait to see you land that BTL

peace man

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