Adarq.org

I am not in shape. 

The thing that keeps playing through my head is Dave Chappelle as Rick James saying, "A celebration!" Over and over. Don't know why.

neutral focus
SH:SP:SR:SH:SP:SR:SH:SP:SR:SH:SP:SR:
power focus
SH:SP:SP:SR:SR:SH:SP:SP:SR:SR:
speed/reactivity focus
SP:SR:SR:SR:STIM:TEST

Forgot to post this last night. Was crunched for time. Legs felt pretty dead.

warm up
shoot hoops -- what's cooler than being cool?
stretches/mobility stuff

work
depth jump 3x5@18" -- pretty bad, I think, but I've never been good at these
depth drop 4x3@30" -- not as bad, although I did lose my balance on a couple

cool down
stretch
shoot hoops more -- not as bad, I remembered to bend my #$@I!# knees on each shot and, lo and behold, they started falling

why fuck tony gentilcore?

Really, not fuck Tony Gentilcore. I was kind of joking. He seems like a nice guy, even if he does propagate broscience and write for Biotest sometimes. I said that because he gave me really crappy advice when I emailed him back in the day as a starry-eyed, TNation-loving noob, launching me on many months of strength-only training that got my lifts up (noobie gains!) but saw me stagnate in every other area of athletic performance. Still bitter about wasting all that time.

Why what?

Quote from: adarqui on November 29, 2010, 09:51:11 pm

Quote from: Rix on November 29, 2010, 06:16:13 pm

Would doing plyos help his vert?
I saw the difference between his running and standing VJ as sign of some decent reactive ability, so I didn't know how he would be able to improve his reactive ability. I guess I was way off, so he would see best gains with explosive lifts and maybe plyos?

if you don't perform athletic movements (reactive, explosive, plyo etc), then your ability to perform those movements will diminish even if your "lifts" are going up.. Everything is a skill, so, not improving your body's ability to absorb/produce force rapidly is lost with detraining of explosive/reactive movements. There is no reason to periodize explosive/reactive movements, they should ALWAYS be included in an athlete's training program, it's just the volume/intensity that changes based on the type of workout or block you are in.. so ya, if someone is performing ONLY heavy lifting yet is somehow (wtf) doing all of that for athletic performance improvement, they will lose the ability to absorb/produce force fast, it's just how the body adapts..

whatever the stimulus, or lack thereof, the body will adapt accordingly..

pc

God I love that post, this is one of the biggest issues holding people back right now and that hit the nail right on the head!

+1. Wish I'd learned that two years ago. Fuck you, Tony Gentilcore.

Looks tight, thanks man! Couple of questions, if you don't mind:

Quote from: LBSS on November 29, 2010, 02:53:11 pm

Quads are sore, particularly left quad. More so than after last jumping session. Failure to stretch after workout = idiotic. SMR + stretching + cardio + stretching today should help.

adarq, question about stim: how should I do it?

real quick synopsis, as im being bit by mosquitos..

Do you not have functioning windows or window screens? Benefits of living where it's not warm anymore...

volume-strength:power:deload-reactive = 1:2:1


session 1:
- warmup
- low volume max effort jumps after warmup (~5-7 x 2)
- MR double leg bounds: 5 x 5
- SQUAT: 3 x 3, 3 x 8 (no long pauses between reps, try to get the reps done non stop, last rep should be hard)
- UPPER
- UNILATERAL: 3 x 3e
- OPTIONAL: CORE
- STRETCH

For SQUAT: both? i.e. 3x3, then 3x8?
For UNILATERAL: What do you mean to go here? What's an explosive (that's what the "e" is, right?) upper body unilateral exercise? Could I do, say, DB bench and then DB rows?

session 2:
- warmup
- 10 yard dashes to fire up: 10 yards x 5
- low volume max effort jumps after warmup (~5-7 x 2) - if feel very stale, 1-step lead ins
- ME MR halftuck: 5 x 5
- ME MR pogo: 3 x 5
- C1: MSEM squat: 1 x 4 (90-95%), 30s or more between singles, bar speed from onset of transition to lockout is essential
- C1: JUMP SQUAT: 2 x 3 (30%)
- C1-info: if it makes it easier, to db jump squats, jump squats come nearly immediately after a set of MSEM.. so: MSEM, jump squat, rest 2min, jump squat, rest 3min, repeat..... 2 rotations
- S1: dips @ 3 x AF
- S1: pullups @ 3 x AF
- OPTIONAL: CORE
- STRETCH

2 rotations = MSEM, JSx2, MSEM, JSx2?

session 3:
...


session 4:
...


basically:
...

so 9-10 day rotation.. in that schedule, day 6, 8, and when you rotate back to day 1 should be the best jumping.. jumping will suffer a bit after session 1 volume.

what you think?

peace man!@$!@

Think that looks great. I will try to get some light cardio in a couple of times a week, but I mean REALLY light. Incline walking, easy rowing, maybe stationary bike. No running for a while.

Okay to do some beach/bro work, as discussed in Flander's journal? When would you throw it in?

Also, FWIW, I think I'll use ~90% of my all-time squat max as a 1RM estimate to start with and go from there. That is, 290.

EDIT: One last very important question. There will be times when I can't do ME jumps at all, because I've been held late at work and the court's in use. Substitution on those days? Depth drops?