Adarq.org

at the finish:

8/23
aches: Actually pretty damn sore (glutes, high hams), which is insane from doing only 50% weight lifts. Guess the volume was pretty high+RFD

hah damn. i would expect some serious soreness due to the change in velocity & the high volume.

hope you don't get crazy sore.

Practice x 1.5 hours, playing 5v5 the entire time. 6x 30Y-30Y shuttles at the end with 30s breaks

8/24
still really sore
1 hr movement work

TL;DR here's my plan for the next 2 weeks, point out stuff that's bad
Things I'm worried about:
-Too high vol+intensity too close to competition - conservative approach safer.. but better?
-Too many things I'm trying to peak: sport specific anaerobic endurance (most important), 40-60Y speed, shuttles, jumps
-INJURY.. knee is better after keeping it light last 3 days but who knows how it will feel tomorrow. Lots of grey area

Detailed:

8/24 Thurs (High Intensity):
-PM: DLRVJ's, Gym Peaking @ 35-40% weight+plyos
-AM: 10Y-20Y ME shuttles x15 (conditioning)

8/25 Fri (mid):
-starts, 40Y sprint conditioning

8/26 Sat:
-OFF, footwork x 45 mins

8/27 Sun (high):
-AM: ME shuttles focused on technique (full recovery)
-PM: top speed drills, 60Y ME sprints (conditioning)

8/28 Mon (mid):
-AM: SLRVJ's
-2PM: Practice x 2 hours-ish

8/29 Tues:
-OFF: choose between throws, agility, top speed mechanics?

i'd go with throws .. top speed mechanics at this point isn't going to be more beneficial than getting more throws in IMHO.

8/30 Wed (high):
AM: gym peaking @ 25% weight
PM: starts, 40Y repeats (conditioning)

8/31 Thur (mid):
-DLRVJ's, 10Y-20Y ME shuttles x15 (conditioning)

9/1 Fri:
-OFF: Agility, throws blah

9/2 Sat (mid):
-Gym Peaking @ 50%+plyos

9/3 Sun (mid):
PM1: Practice x2 hours
PM2: starts, 40Y ME (full recovery)

9/4 Mon
-OFF

9/5 Tues (high)
-Gym peaking @ 35%
-Possibly a practice? x 2 hrs

you don't have gym peaking + practice combined earlier in your plan, so i'd be careful here. you could be really wrecked (sore/achy) by combining both of those.

again I favor practice over the gym peaking stuff if one has to choose between them.

9/6 Wed (mid)
-starts, top speed drills, 60Y sprints ME (full recovery)

ME 60's are ok, but, i'd hit a very low volume of them at true ME & just fill in the rest as sME (submax-ME) and staying very relaxed.

If you do too much volume of 60 ME's you might have more of a ~3 day recovery window instead of two .. you just want to dig yourself a little hole that you recover from on thur/fri and are absolutely beastmode/supercompensated (from that session and the accumulated effect of all of the previous work) for the weekend. So just avoid digging too big of a hole on Wed.

For me that'd be like ~3 60's ME at most, preceded by & followed by high intensity sME (sub-ME) relaxed sprints. If you're thinking about doing like 10 ME or so, something that high in volume, could create more fatigue than you want.

9/7 Thurs
-OFF

9/8 Fri
-OFF

on those 2 days off maybe just do some light warmups to get the blood flowing .. and just stay really relaxed.

after all of that work plus those two days off, you should feel really good sat/sun.

dno just some thoughts at first glance.

good stuff man.

I saw this article on hackernews earlier today and thought it might be relevant:

https://www.theguardian.com/lifeandstyle/2016/jul/05/why-you-should-step-away-from-the-online-you

it's okay to reinvent yourself

TBH, i'd rather reinvent (rearchitect) my real self than invent fake selves. If my online-self sucks, i'd rather improve it & thus improve my real self.

If I had to say anything i've improved over the years online, it would be my ability to not respond to fire with fire. I used to respond to most of the negative comments on my dunk/jump videos, or in threads on other forums etc. I've slowly trained the ability to either ignore those comments, or respond more professionally. I prefer the new me, rather than the "fire with fire" me. I've also personally found it easier to eviscerate people attacking me by responding respectfully & thoughtfully, rather than emotionally. That is perhaps very relevant to recent discussions.

^^ seriously

<a href="http://www.youtube.com/watch?v=_VX2gbN8pik" target="_blank">http://www.youtube.com/watch?v=_VX2gbN8pik</a>

2.77 m per stride at 4.49 strides per second at Max V.



that must feel amazing. nice vid.

Quote from: fast does lie on August 24, 2017, 03:54:11 am

I dunno, maybe I should leave this forum, not many vertical jump guys are even here anymore ...... you don't train for vert, lbss doesn't anymore, raptor is gone, chrism isn't here too much, entropy is doing a lot of overall strength.....

it's down to myself, scooby, and maybe seif and fp that actually train specifically for vert/speed......

I still very much train for vertical, and I will race you to a pre-determined % increase on your initial vertical jump if you want (mine is 30-31'' atm). This is literally the last offer you will get here as you've somehow managed to piss off the most tolerant and good-natured moderator on the internet. Like I said before, no hard feelings on my part, and I think you need motivation to stop you getting distracted and melting down all over everyone's favourite forum.

I think you really struggle with the perception that you got stuck with a dud genetic mix - this is evident from your numerous posts about PEDs, athletes wasting talent etc. If you leave that behind and focus on becoming KF-like (which you are sort of doing), you'll make great gains. You need to trim a ton of fat, get your posture right, start doing athletic movements (avoiding jumping is not the best thing for you, you need co-ordination and RFD. Tempo sprints would be dynamite for you right now) and generally stop complaining/trolling all over the forum. Despite what you think, you can only train on anger for so long before you get burnt out. Better to feed off the positive energy of your gains as they come in. My 2c, possibly the last you'll get.

Just good points in general. 

"I think you really struggle with the perception that you got stuck with a dud genetic mix - this is evident from your numerous posts about PEDs, athletes wasting talent etc."

^ The genetic dud mentality is toxic, we've seen this attitude alot. If someone finds themselves doing it: acknowledge it & try hard to purge it from the brain. I've had thoughts like that, anyone can get them, but they are most often more destructive than constructive & should be acknowledged as such.

The mental game of improving athletically is very important; this is one of many components someone may need to address in order to avoid sabotaging themselves.



"Despite what you think, you can only train on anger for so long before you get burnt out. Better to feed off the positive energy of your gains as they come in."

^ Gold.

I know alot about anger training. I've used it quite successfully for long periods of time (years), but like acole said, it *never* lasts. When you use anger as fuel, it burns strong for a while. But once that anger is gone, you find yourself completely lost. It's very hard to re-establish a new motivation as fuel once that happens, instead it almost seems like one needs a long period to "reset", while utilizing some kind of maintenance work to avoid detraining completely.

In Zurich tonight: 08/24/2017

https://zurich.diamondleague.com/en/programme-results-zurich/#baseFrame#outputs/results/iaaf/atResults/js/mappings/schedule#ScheduleInit#CURRENTEVENT_JSON


2-4 PM ET on NBSCN/Olympic Channel:

http://www.letsrun.com/news/2017/08/tv-streaming-information-2017-weltklasse-zurich/