Adarq.org

- run 4km in 20:35
walked the first ~150m, then pace was right at 5:00/km despite trying deliberately to take it easy.

- walk 400m

- stretch

nice!!

was in the mountains for the last few days, warmed up and stretched a bit in the mornings but otherwise work was flat-out: visiting local community groups all day and catching up on normal stuff all night. really stressed out. also my gf is pissed at me for reasons which she will not elaborate, which ordinarily i would be much better able to deal with but which right now is just making me frustrated. trying to figure out what to do with the frustration, where to channel it. i am, generally speaking, a very emotionally stable and self-contained person. i have deep reserves of patience for myself and for other people. it's weird for them to have been whittled so far down.

damn that's weird as hell about the gf.. :/

kinda related, when I was doing my "recovery" walk yesterday, my mind was thinking about crap I didn't want it to think about, just random political b.s.. probably was walking too slow, when I walk faster it clears more. Anyway, I had on a long sleeve but for some reason after a while I rolled down my sleeve so I could see my forearms, clenched my fist lightly until I could see some veins, and just imagined my thoughts exiting my body. Actually seemed to help.. But I also thought, this is kind of weird, almost feels like a "cutter" thing, but without the cutting.

I guess i've really come to hate stress & all of the ridiculous shit in the world.. Figuring out what helps to tune it out on demand, is becoming more important to me. With running and intense walking etc, I think it helps me tune out, by tuning in to those efforts. I mean initially I could think about garbage, but as time goes on it just all seems to go blank.. That's actually a side effect that I really enjoy. Really helps when you have the time too though I guess, i'm lucky right now with that.

peace dude!@$!@

Good stuff bro! What's your pb and what time did you finish this race in last year?

y0! thanks alot man!!!

here's an actual link to it & the journal entry:

https://www.strava.com/activities/753546579/overview

http://www.adarq.org/progress-journals-experimental-routines/adarq's-journal/msg126171/#msg126171

funny, very similar splits except for the third mile. 2016 vs 2017:
- prep training: "tons of hard 5k's and 2 5k races" vs "no 5k's and no races"
- mile 1: 5:49 vs 5:54 (+6s)
- mile 2: 6:19 vs 6:19 (0s)
- mile 3: 6:04 vs 7:04 (+60s)
- 0.1: sprint vs trot
- LMAO.

Last year I ran like ~19:48 official or something, but I ran 3.3 miles not 3.1, because of a course screw up. So was more like low 19's. This year was 20:14, so WAY slower.

Here's the differences though:
- Last year: it happened on October 23, not Oct 8, and it was apparently very cool and I "didn't sweat at all"

Also ... I didn't sweat at all. LOLOL. Was nice and cool (sub 70 F).

- This year: I was completely soaked from head to toe, with water coming out of my feet. It was 80+ with ~93+% humidity. Everyone was absolutely drenched.

- Last year: I didn't cramp
- This year: I cramped at ~1.3 miles or so

- Last year: I was in a real race with someone next to me from 1.5 to 3.1 and sprinted at the end.
- This year: I literally didn't see anyone behind me, any time I looked, though they definitely gained on me by the end. I completely shut it down the last 1.1 miles.

This year as I approached the finish line, some guy said, "great job, and yeah just walk it in" LMFAO. Last year it was a race sprint to the finish with everyone cheering/going nuts, haha.

So, a completely different race/situation.



My PB is ~18:12 watch, ~18:22 official.



anyway nice question, lead to some nice "analysis".. This is why journaling is great    

peace!!

https://streamable.com/1uuzz



fucking body slam to armbar in mid way. kinda nasty

NASTY.

my head ~15 minutes after the race.



solid skull vein, lul.

should have removed the jersey from my shoulder though, distorts it a bit IMHO.

man it was crazy humid .. phone said 93% humidity @ like 82 F.

Thanks Adarq. It wss actually my common practice to do 5 reps of drop and 5 reps depthjump as warm up.
Guess it is doing more harm than good.  Would take ur advice and in my next effort jump session next week.

Mean while a video log.

171007 W2 Plyo
Some of the contact time is way too long.
Coach suggested to focus on low ground contact time while maintaining 90 percent height.
He said try to not lose more than 10 percent of vert while keeping the speed up
Thats the idea, but in no way i can tell if i am jumping my 90 or 80 percent height...
I just know.. I am slow... When i am on the ground too long.

https://youtu.be/Uw6A_zcCVWU
<a href="http://www.youtube.com/watch?v=Uw6A_zcCVWU" target="_blank">http://www.youtube.com/watch?v=Uw6A_zcCVWU</a>

again, "i just know, i am slow .. my contact time are way too slow". why? says who? it's not that bad .. the problem I see, is that you are thinking about that landing after the jump, it's obvious that's what's going on in your head.

in a true depth jump: you drop, and jump as high as possible while trying to get off the ground as fast as possible, that's all you think about. That's the cue that the guy who created depth jumps, found to be the best/most effective. He also used an overhead goal (something to hit/touch), which makes them more effective, but not everyone has that kind of setup. If you can implement an overhead goal, I would do it.

there's no 90%, 80%, or thinking about what to do after you jump (ie some kind of landing).

so i'm not trying to go against your coach, but, there's no 90% in a true DJ. If you are doing 90%, that's a submax DJ effort.. which again, could be the purpose, to get more volume in or maybe just as preparation for more intense DJ's, so who knows.

but, the biggest problem is that you are thinking about landing in some "squat form" after your jump.. I don't get that at all. If you jump as high as possible, you will land all kinds of different ways. It'll never be one consistent type of landing: sometimes you'll twist, sometimes you look all funny & be off balanced, sometimes you'll land picture perfect -> NONE OF WHICH IS BETTER THAN THE OTHER. Many of my highest jumps after DJ's had my literally landing facing the other direction, because i'm reaching up as high as possible with my right arm and that causes considerable twisting.

so, to me, the fact that you have added another "link in the chain" to the movement, means you are sacrificing the ability to truly focus on the DJ itself. Someone has told you, or you are trying, to do a "Depth Jump + Depth drop" .. IMHO, those are two different exercises. The Depth Jump itself has a drop, the initial drop off of the box/etc. The next phase is the jump. There's no reason to have yet another depth drop after the jump .. I mean it'll happen naturally, you're landing .. but no reason to actually think about sticking the landing in some kind of specific form.

your DJ's are not as bad as you think they are.. you often think things are worse than they are, I feel that this may cause you to overanalyze in the wrong direction. Since you think you're slow off the ground, or your jump plant isn't low enough, or your runup is too slow etc, you try and manually correct these things, causing more "thought" during the movements.

the more you think during an explosive/dynamic movement, the worse it gets. Just "think" about that, no pun intended. It should be reflexive, free, with as little interference from the brain as possible. By thinking too much & correcting (or what we think is correcting, actually incorrecting) various components of a movement, we actually teach ourselves to be more mechanical. We are not machines.

Clear your mind and just, do - with maximal effort, passion, love, intensity, etc.

my 2 cents.

peace!

from a few days ago

speaking of RJ .. an article was just posted by him on just-fly-sports:

https://www.just-fly-sports.com/concentric-reactive-ballistics-explosive-performance/

During conventional barbell training, intensity is manipulated primarily via load. The more weight you lift, the higher the intensity, the stronger you get. While this works fine for a while, what most trainees find is that a long term focus on conventional lifting results in excess weight gain, development of the “prime movers” out of proportion with the “stabilizing muscles”, a reduction in sport speed and form, and an ever-increasing chance of injury as the weights climb.

it's a nice opening quote .. i like the weight gain part, but that can be controlled when doing traditional lifting simply through diet. not sure about the other claims, would have been nice if he used references

I think the biggest thing he's missing though, is, what happens when the weights become easier over time? ie, you've been squatting for 2 years, and 1.5 x BW used to be hard, now it flies up in < 1s - you can basically jump squat it, with your new slow max at 2.5 x BW, at a 5-7 lb. bodyweight increase.. now what? Sounds like a recipe for solid performance gains.

so now, how's that work with "ballistics"? You used to be able to swing the hammer 30 ft, now you can swing it 50 ft. Surely a power increase, but not sure how well it increases without significant increases in base strength.

I just don't buy the injury stuff though.. Theoretically, the more force you are able to produce at voluntary effort, the more stress you are able to create for your tendons, muscles, bones, joints, etc. Doesn't really matter what you are doing, if you are performing anything at "max effort", whether it's running, sprinting, swinging a hammer, depth jumping, bounding, squatting etc, the injury risk always seems high, even though you are more prepared than the average human. And it's not just more prepared, it's also less inhibited - less inhibition meant to protect you from yourself, controlled the CNS. To me, heavy lifting has always seemed safer than ballistic efforts. Things move so much more slowly, you have way more control.

Regardless, seems very similar to RJ of many years ago. Almost looks like an old article. Wonder how he's progressed more now that he's coaching.