4966
Track & Field / Rio 2016 T&F standards
« on: April 17, 2015, 05:04:13 pm »
i might, some day, run a qualifying time for a lady in the 400. that's the only one that looks even remotely in reach.
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i might, some day, run a qualifying time for a lady in the 400. that's the only one that looks even remotely in reach.
4967
Progress Journals & Experimental Routines / Re: Eric's Journal
« on: April 17, 2015, 05:02:23 pm »
not sure what you mean by your muscle mass being enough to support your BMR. your BMR has to do with all kinds of shit, one of which is muscle mass.
with respect to conditioning for the run, how far you can run comfortably now? i don't think pyramiding makes sense, i think you're probably better off doing a linear progression. that's what i'd do myself if i had six weeks to build up. here's an idea.
two days per week, with at least a full day and preferably two in between:
week 1 - run 1.5 miles, set a pace that's challenging so you're pretty gassed by the end but not dead; this becomes your pace for the next weeks
week 2 - run 2 miles, just below the pace you set in week 1
week 3 - run 2.5 miles, same pace as week 2
week 4 - run 3 miles, same pace as week 2
week 5 - run 3.5 miles, same pace
week 6 - run 4 miles one day, 5 miles the second day, same pace
three days per week:
week 1 - walk 40 minutes
week 2 - walk 40 minutes with 8 intervals of hard running, faster than your jogging pace for 30 seconds, get up on your toes
week 3 - walk 40 minutes with 10 intervals of 30 seconds
week 4 - walk 40 minutes with 8 intervals of 45 seconds
week 5 - walk 40 minutes with 10 intervals of 45 seconds
week 6 - walk 40 minutes with 8 intervals of 60 seconds
with respect to conditioning for the run, how far you can run comfortably now? i don't think pyramiding makes sense, i think you're probably better off doing a linear progression. that's what i'd do myself if i had six weeks to build up. here's an idea.
two days per week, with at least a full day and preferably two in between:
week 1 - run 1.5 miles, set a pace that's challenging so you're pretty gassed by the end but not dead; this becomes your pace for the next weeks
week 2 - run 2 miles, just below the pace you set in week 1
week 3 - run 2.5 miles, same pace as week 2
week 4 - run 3 miles, same pace as week 2
week 5 - run 3.5 miles, same pace
week 6 - run 4 miles one day, 5 miles the second day, same pace
three days per week:
week 1 - walk 40 minutes
week 2 - walk 40 minutes with 8 intervals of hard running, faster than your jogging pace for 30 seconds, get up on your toes
week 3 - walk 40 minutes with 10 intervals of 30 seconds
week 4 - walk 40 minutes with 8 intervals of 45 seconds
week 5 - walk 40 minutes with 10 intervals of 45 seconds
week 6 - walk 40 minutes with 8 intervals of 60 seconds
4968
Progress Journals & Experimental Routines / Re: acole14's journal - DUNK OR DIE
« on: April 17, 2015, 11:27:56 am »
given how much harder and more consistently you've been training over the past year, i'd be surprised if you didn't get to dunking height faster than i do. i'm strictly in one step forward, one or two steps back mode, and i feel like i have been for a long time. and yet, one of these days that step forward is going to be a 37" jump. god willing.
4969
Progress Journals & Experimental Routines / Re: A Journey to Running Fast and Jumping High
« on: April 17, 2015, 11:24:24 am »I heard about the CNS fatigue of running 60m 100%. So thanks for the heads up and advice about the cns fatigue have to be careful of that.
your powers of sarcasm detection are truly unparalleled.
or you are the most committed, beautifully subtle troll i have ever seen.
4970
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: April 17, 2015, 11:22:39 am »
not testing because i didn't have anything to reach for but i did a few on tuesday. pretty sure neither was as high as 19" though. R much higher than L.
last night:
WEIGHT: ???
SORENESS: none
ACHES/INJURIES: right knee, wtf, second thursday in a row
MENTAL STATE: a little tired
- warm up
- DLRVJ x 25 minutes
horrible. just horrible. legs felt filled with cement, right knee hurt.
- made a pass at some upper body shit but i was just dead. wtf. on the plus side i did a TTB with no protest from my shoulder.
- stretch
w
t
f
?
last night:
WEIGHT: ???
SORENESS: none
ACHES/INJURIES: right knee, wtf, second thursday in a row
MENTAL STATE: a little tired
- warm up
- DLRVJ x 25 minutes
horrible. just horrible. legs felt filled with cement, right knee hurt.
- made a pass at some upper body shit but i was just dead. wtf. on the plus side i did a TTB with no protest from my shoulder.
- stretch
w
t
f
?
4971
Basketball / Re: A WHOLE BUNCH OF DUNKS AND SHIT.
« on: April 16, 2015, 12:06:59 pm »
https://www.facebook.com/Dunkademics/videos/840903985986395/?fref=nf
here's the YT:
<a href="http://www.youtube.com/watch?v=AAZQdqoU0j8" target="_blank">http://www.youtube.com/watch?v=AAZQdqoU0j8</a>
here's the YT:
4972
Progress Journals & Experimental Routines / Re: Eric's Journal
« on: April 15, 2015, 10:12:19 am »
good luck.
4973
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: April 15, 2015, 08:40:42 am »
last night:
WEIGHT: 173.5
SORENESS: none
ACHES/INJURIES: right ankle and right thumb - neither is really healed
MENTAL STATE: a little tired
- warm up
- SVJ x 3,3,3,3; SL SVJ x 3/leg
no pop, very sluggish. tried a couple DSVJ but they were rough.
- DB jump squat 25s x 4,4,4
- squat 295 x 2; 305 x 2,2
harder than it should have been
- kroc row 80 x 10+8+6
- stretch
slow and weak, weak and slow.
WEIGHT: 173.5
SORENESS: none
ACHES/INJURIES: right ankle and right thumb - neither is really healed
MENTAL STATE: a little tired
- warm up
- SVJ x 3,3,3,3; SL SVJ x 3/leg
no pop, very sluggish. tried a couple DSVJ but they were rough.
- DB jump squat 25s x 4,4,4
- squat 295 x 2; 305 x 2,2
harder than it should have been
- kroc row 80 x 10+8+6
- stretch
slow and weak, weak and slow.
4974
Progress Journals & Experimental Routines / Re: FP's Jump Journal
« on: April 15, 2015, 08:30:08 am »
1. don't use gay as an insult. not a good look.
2. do "natural" GHRs, where you put your knees on a pad and stick your feet under something stable (or have someone hold them in place). if you can, you know, get over the gay panic of having another dude touch you. e.g. https://www.youtube.com/watch?v=Rh9hiA65AW4
3. there are different kinds of grip strength, and a bajillion ways to work on it. DB shrugs, captains of crush, squeezing a tennis ball, pinching stacks of 10lb plates, whatever. just dedicate some time to it a couple of days a week.
4. hip thrusts and bridges are also a good way to build glute strength. https://www.youtube.com/watch?v=mvBTGx5zu5I
2. do "natural" GHRs, where you put your knees on a pad and stick your feet under something stable (or have someone hold them in place). if you can, you know, get over the gay panic of having another dude touch you. e.g. https://www.youtube.com/watch?v=Rh9hiA65AW4
3. there are different kinds of grip strength, and a bajillion ways to work on it. DB shrugs, captains of crush, squeezing a tennis ball, pinching stacks of 10lb plates, whatever. just dedicate some time to it a couple of days a week.
4. hip thrusts and bridges are also a good way to build glute strength. https://www.youtube.com/watch?v=mvBTGx5zu5I
4975
Progress Journals & Experimental Routines / Re: Kingfush
« on: April 14, 2015, 12:15:37 pm »
do your calves really go up and down in size that much when you're doing raises vs. when you're not?
4976
Progress Journals & Experimental Routines / Re: Chris' training journal
« on: April 14, 2015, 11:10:57 am »
good plan, sorry you got sick.
4977
Track & Field / Re: Oregon runner celebrates prematurely, loses race at last second.
« on: April 14, 2015, 10:02:01 am »
lololol saw this yesterday. good point about oregon!
btw the guy that won runs for the school t0ddday ran for, university of washington.
btw the guy that won runs for the school t0ddday ran for, university of washington.
4978
Introduce Yourself / Re: Been aware of these boards for a while
« on: April 14, 2015, 07:41:26 am »i mean it looks fine, but not much you couldn't do with a $9 band from rogue.
Do you buy the "3 inch gain in vert" according to the study paper?
no.
4979
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: April 13, 2015, 11:17:30 pm »
WEIGHT: ???
SORENESS: tib anterior
ACHES/INJURIES: right ankle and right thumb - neither is really healed
MENTAL STATE: very tired
- warm up
- more warm up
- lots of warm up
- really i was just trying to get my heart rate up a bit and get mobile
- a-skips and b-skips
- superset x 4
-- dip x 10
-- pogo x 10,10,10,0
- something else that i forget
- shoot around x 15 minutes
stroke was on, i am so inconsistent day-to-day but when i put it together i can shoot pretty well.
- stretch
legs dead, body dead. worked until 1:30 last night and then started working again at 7:30. lame but it's okay, sleep now and then better luck tomorrow.
SORENESS: tib anterior
ACHES/INJURIES: right ankle and right thumb - neither is really healed
MENTAL STATE: very tired
- warm up
- more warm up
- lots of warm up
- really i was just trying to get my heart rate up a bit and get mobile
- a-skips and b-skips
- superset x 4
-- dip x 10
-- pogo x 10,10,10,0
- something else that i forget
- shoot around x 15 minutes
stroke was on, i am so inconsistent day-to-day but when i put it together i can shoot pretty well.
- stretch
legs dead, body dead. worked until 1:30 last night and then started working again at 7:30. lame but it's okay, sleep now and then better luck tomorrow.
4980
Introduce Yourself / Re: Been aware of these boards for a while
« on: April 13, 2015, 11:10:53 pm »
i mean it looks fine, but not much you couldn't do with a $9 band from rogue.