Adarq.org

Thank you.

It's impossible for me to run in parks, with tens of dogs with no leash or mouthguard jumping on you every time you run. It's so retarded. And I'm talking about dangerous dogs. I hate  og owners that think their dog is "special" and "won't bite you".

That's like me point a gun to your head and saying "oh don't worry, the safety is on". Well how about not pointing a gun to my head to begin with?

Lol exactly, why keep it when it won't obey, they said same thing to me don`t worry he won't bite he thought I was a Dog Laying down, so why was he trying to bite my hand even when I'm standing. Agree with you 100% it seems they are thedogs and the dog is in charge, lol  at gun reference exactly what I was thinking, but they won't like it if you attack the dog lol.

Will need to bring a stick if it bites I stab.

Agree 100%
 

Yo raptor.. Quite sad the fourm went down and some messagse along with my LONG list of training update is gone in the journal session.

Question to Raptor:
- I am not sure if u answered my previous post.  What is 50m accelerations , is it like slow jog speeding up toward running fast but not max speed?  sound like some warm up drill.

If I remember correctly 50m accelerated run as described by raptor was running 50m starting slow and gradually getting faster until about 40-45m you should be at top speed.

- I think U answered me in a deleted post before, about wanting to add upper body routine. 
Following your routine, I need to go to the gym twice a week, this mean that IF i will be using weight for uppbody, it will be on the same day as the strength day as u suggested.  (any contradiction?  I would be doing upperbody strength AFTER leg workout if that happen)

- I also asked about Core and Plank,  In my previous program, it asked me to do normal and side plank like mad.. 4 set of 1 min each side... which is hell for me.. and i skipped it often.  No doubt core could possibly be my weakest link.  Should I incorporated it into my my Raptor Glute Routine also?

I will repost my stat and also this first time Hip thrusting experience in my journal tomor..
Not sure if I have time to do Plyo 1 tonight.. as i am still in the office at 7pm....

I think he also said you can do weighed planks but recommends you leave core out for now.

Also just my 2c but the bar positions on those 2 images look the same I think they both are low bar.

Catch the fight yesterday?

The Devon Alexander fight was not very exciting soto wasn't that good and they both were tiring out very quickly more so soto Devon needs to get into shape, he was good against purdy but not good against hard hitters

Robert Guerrero fight was incredible kamegai was rocking Guerrero head back fight of year candidate maybe it was round 1 style brawl all the way to round 12 not much tired in round 12 refreshed as if round 1 brawled all day long the judges voted correctly imo.

I saw algieri match excellent boxer took the power away from ruslan shows from his kickboxing background big mouse on his eye it was shut but still got through i gave it 8-4 rounds to algiery. Want him to face danny garcia he will beat him shows he can handle power and take their power away. Also studied MSC in nutrition shows he could get weight easily lol

I think what entropy is referring to as there being no such thing as true max, as in the true limit of the body's capability of lifting a certain weight, so in this case that is true there is no true max, as the more you train, more protein you take the more you can increase your true max strength, which is the same as RM, just my 2c

altidore out against portugal... eh!!!! :<

yup, looks like it, now they will find it tough to get through the rest of their matches.

Date: 19/06/2014
BW: n/a
Soreness: shins

Warm up
   Heel walks
   Sprint drills
   Lunge walks
   Side skips
   Arm and mobility drills
   Leg swings

Workout
   5 x 116m @100%

Cool down
   Heel walks
   Barefoot walks
   Stretches

Comments
It was a nice warm day and slight wind, warm ups was OK added leg swings to warm up. The first run was a bit better than yesterday same the second and third was good, rested with hand foam rolling sore shins super sore when pressing across sore spots after hand rolling I had enough rest to start four and five, the fourth run was very good and the fifth was strange throughout the run there were stages where I felt speed increasing than decreasing and increasing even though I try to control and maintain, a good run, did barefoot heel and normal walks on grass.

Rating: 7/10

Interesting, now i know to train muscle and tendons as hip muscle strength through squats hyperextension for strength and hip tendon compliancy through light load such light bands or leg swings dynamic warm up plyos etc.

I have learnt a lot, excellent article
Thanks

Its here the article I have been waiting for. The least talked about topic its all been about muscle strength development leaving tendons the hidden topic that plays a major role. 

Now, I'm going to read it.

Edit 1. my calf when stretched is about just a little less than half way down. So I guess I have long achilies tendon, would that be good for sprinter as appose to one leg jumping ankle dorsiflexion and knee bend is important in the sprint.

Edit2 so for sprinting the achilies would have to be stiff due dorsiflexion to apply force to ground, which is short, but sprinters have long achilies tendons, as ball calfs,  is it difficult to make long tendons stiff?

The hip flexor tendon is a mysterious one, you require compliancy to extend knee with hip and stiffness to produce force by extending hip by bringing leg back wards which is straight to drive body forward and paw back so is the stiffness and compliancy like steps ups combined with bss for hip extension and mobility.

What workout helps with compliancy band workout, bss. I have heard most workouts to increase stiffness but not much for compliancy.