Adarq.org

BW = ???
SORENESS = none
ACHES/INJURIES = none
FATIGUE = none

session 1: volume

- warmup

- sprint warmup

- sprints : 10-20's
2 @ 80%, 4 @ 90%

- dj (18-24") : 4 x 5 (24") or 4 x 8 (18")

subbed jumps. good idea cause...

- DLRVJ x ~15
mostly very good, one ~33" PR! right after a friend of mine said i was slowing down on the penultimate step. got hyped and loose, accelerated all the way to the plant, jumped high, grabbed rim hard. laughed out loud on the way down.

- squat : 3 x 5
275,275,275 == good

- BSS : 3 x 5 each
170,170,170 == hard

- light calf raise: 4 x 5
skipped, don't care

- core
Pallof press 3 x 10e x 80,50(paused),50(paused)

- stretch

nice!

not enough warm up before you started? could be the reason you were feeling sluggish.

Imagine the best player you've ever played against, add athleticism, add 6 inches, add arm length.

then multiply by 100.

Edit: see this story. http://www.adarq.org/forum/progress-journals-experimental-routines/walking-lunges-vs-box-step-up/msg16242/#msg16242

That's how good.

Quote from: psychomark32 on May 09, 2011, 04:10:13 pm

How are these guys so fast with hardly any muscle mass to speak of.  Is it soley based on their reactive abiltiy and leg and tendon lengths? I can see how they would have good top speed after 50meters or so....but what about the first 50?   

They have to be running  slower 40 times compared to NFL defensive backs who pack a good amount of muscle on them.  Am I right?

The fastest NFL guys might get close over short distances, but comparing NFL times and sprint times is a bit difficult  impossible and/or a complete joke because the timing is so different. Track times the clock starts and the athlete has to react (adds 0.1-0.2s) whereas for NFL combine times the clock is started by someone who pushes a button when he sees the athlete set off (removes 0.2-0.3 seconds).

Wells was 6'0 190lbs which isn't really that skinny. I think he was pretty strong over short distances too so he was probably pretty strong.

Fixed.

Also: Wells was very fast. Therefore, he was very strong in the way he needed to be strong. The end.

 

BW = ???
SORENESS = right bicep from tennis, lol
ACHES/INJURIES = right hip flexor (?)
FATIGUE = low to moderate, shitty sleep last night, woke myself up with a bloody nose, first time in a while that's happened

session 3 : power

- warmup

- sprint warmup

- sprints : 10-20 yards - to fire up

- jumps : 3 step

-  MR DL BOUND (vertical emphasis): 4 x 10-20 MAX EFFORT, ridiculously powerful armswing

- Pogos: 4 x 5 MAX EFFORT

forgot all my gym clothes at home so had to go get them after work instead of going straight to gym. plus had to pick up some groceries on the way home. didn't get to the gym in time to get any space for sprints or jumps.

- REA squat : 4 x 3 (40%)
135,135,135,135

- C1: MSEM squat: 1 x 6 (~80%)
265,265,265,265

- C1: jump squat : 2 x 2 (30%)
95,95

- C1-stuff: 2 rotations (so 2 sets of msem squat, 4 sets of jump squats)

- BSS : 3 x 3
50,50,50 == jumping

- core
ab pulldowns

- stretch

...as perhaps the best player of all time. For the nerdy and/or bored, here is the table of contents:

http://skepticalsports.com/?page_id=1222

Saturday was my great-uncle's 90th birthday party, so I drove out to the Eastern shore with my family and spent all day out in the farmland eating good food and horsing around with my brothers and cousins. Yesterday was mother's day so we went out to our favorite crab place - mother's day tradition - and then when I got home I played tennis with my brother. No formal workout. Gonna stretch a bunch throughout the day today and then see how I do at the gym tonight.

BW = ???
SORENESS = none
ACHES/INJURIES = none
FATIGUE = low

yesterday:

- played tennis x 45 minutes
had been a while, just shaking the rust off and building up a good sweat. my brother, who i can usually beat although we're closely matched, wiped the court with me. oof.

saturday:

- lot of low intensity moving around outside. nothing resembling exercise, but worth logging that i was at least active.

haha even if I was being a bit closed minded about leg press it don't matter man. I ain't got one at home so its a redundant statement on my part anyway.

Scratch the comment about leg press 

The rest of the question stands......

haha sorry, i'm just being anal. i've never done hip belt squats but i'm pretty sure ross enamait uses them and he knows his shit. would the problem just be the same as the exercises you're already doing though, i.e. that you'll eventually be limited in the amount of weight you can add/stabilize? i'd be willing to bet that you can front squat a lot more than you can hip belt squat, just because of how much you can load up.