Adarq.org

admittedly, it's been a few years since i looked into it, but empirical consensus back then was that those things are completely placebo and provide no actual structural benefit.

ankle compression is good post-injury to reduce swelling. otherwise you're better off with low-tops and socks, and ankle strengthening exercises. PM me if you want some good progressions for the ankle once you can get back on it, cowed.

uh, this should go without saying but don't diet through an illness. a cold is no big deal but if you actually get sick, stop cutting cals.

went to charlotte this weekend to visit my grandparents. worked out on the airdyne and treadmill this morning with my mom, who's training for a triathlon. also showed my dad how to use the C2. my mom is athletic -- in particular, she's a very good swimmer -- and exercises a lot. my dad is lean (20 pounds lighter than i am and an inch taller) but his exercise is pretty much limited to hiking and/or tennis with me once a week. he and my mom are both interested in getting more into lifting weights, especially as they get older (dad's 64, mom's 60) so i'm going to go to the gym with both of them in the near future to show them the ropes.

maintaining strength and vigor into old age is so important. my grandpa turned 88 today, still walks faster than most people i know and has no trouble standing up from his seat or pulling something at an awkward angle. if i'm lucky enough to make it to 88 i want to be at least as fit as he is. my step-grandmother, who's 84, is a bit stooped but otherwise super fit, as well. she lifts weights! and walks around and does aerobics with ankle weights! so many old people are stuck with walkers or canes, or can't stand up without a huge effort. not for me, please.

USA NUMBER ONE. dominant.

WEIGHT: ???
SORENESS: hamstrings and upper quads a tiny bit
ACHES/INJURIES: toes pretty bad, left shoulder, right knee but only once i started trying to sprint
MENTAL STATE: crap, low motivation

- warm up

- bounds and drills

- strides x 2
knee was like, uh-uh. no.

- tons more bounds and drills

- core circuit x 10 mins

- stretch

need to assess and re-evaluate for the fall.

WEIGHT: ???
SORENESS: hamstrings, upper quads
ACHES/INJURIES: toes, left shoulder
MENTAL STATE: good

- warm up

- jumps x 40 mins
mostly a lot of submax stuff, DSVJ, lots of one- and two-step. a few ME three- and four-step but they were not great and my shoulder was displeased. stuck to head-height jumps, trying to get as much of my face over the bottom of the net as possible.

- stretch

still sore from the RDLs on sunday (!). good to get blood flowing and lots of reps in.

yeah what raptor said about the DJs. i'd just add that you should also have bigger amplitude on the arm swing, you're not getting very much power out of it right now. another way to cue it is to think that your arms should already have gone all the way back and be swinging up when your feet hit the ground.

just for general interest:

<a href="http://www.youtube.com/watch?v=la1TliIOEu0" target="_blank">http://www.youtube.com/watch?v=la1TliIOEu0</a>