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Messages - adarqui

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22381
Program Review / Re: Charlie Francis Programs
« on: June 18, 2009, 01:17:09 am »
Quote from: 100m200m on June 18, 2009, 12:08:03 am
I recently bought the GPP Essentials video.  It gives a fairly detailed layout of the GPP for a short to long program.  It shows how to integrate hills, med ball drills, and beginning speedwork into a GPP program.  It has analysis of running technique and demonstrations of proper weightlifting techniques as well.  It also goes into some depth discussing the warm up and how a proper warm up should be conducted.  The GPP Essentials video gives a good explanation of why the GPP is structured the way it is and shows how a proper GPP should be set up.  I am definitely glad I bought it.

nice! another positive feedback on one of CF's vids.. so far i havn't heard a bad one.

22382
Crazy Weird Analysis & Stuff :) / Re: Moving Upper Body Side to Side While Sprinting
« on: June 18, 2009, 01:11:33 am »
ya this is a confusing issue.. you have some coaches that would spend day and night trying to fix tyson/bolt's arm/torso movement... then you have others that wouldnt spend much time on it.

i could only imagine tyson/bolt are getting more power out of their shoulders.. somehow this isnt messing up their stride mechanics etc..

unless it's just some kind of leverage/structural difference bolt/tyson have which causes them to do that over ben.. most people don't run like ben though.. it's probably 50/50.. i'd think tyson/bolt's arms are relatively longer than ben's.

hm..

22383
Progress Journals & Experimental Routines / Re: ADARQ's journal
« on: June 17, 2009, 07:56:52 pm »


6-17-2009

- extremely sore

- right mid-back to lower back caught a "spasm" i think..

- right hip flexor, right quad, right glute, right piriformis, right erector spinae is wrecked...... something freaked out im sore as hell everywhere on the right side of my body.. had to have been the single leg bounds (fastest ive ever done them on either leg)

- general soreness on hamstrings/quads/glutes on left side also



i feel wrecked..

ill probably do my big shock workout on friday, not tomorrow.. i think i need another day's rest.. tomorrow ill do light bball dribbling though.

peace

22384
Progress Journals & Experimental Routines / Re: ADARQ's journal
« on: June 17, 2009, 09:43:30 am »
Quote from: Joe on June 17, 2009, 06:45:29 am
When you say double leg bounds do you mean bounding on two legs, or alternating LRLR?

bounding on two legs.. like the double leg hurdle jumps i used to do.

peace

22385
Strength, Power, Reactivity, & Speed Discussion / Re: Favorite Exercises
« on: June 17, 2009, 02:35:31 am »
Quote from: T60 on June 16, 2009, 09:01:34 am
(Box)squat
Deadlift
Powerclean
Pushpress
Dumbell Row

If I get stronger on these, I know I'm doing something right. That, and if I get stronger on these, I get stronger on other stuff. A bigger pushpress gives me a bigger bench, vice versa does not work per se. Same for squats and deadlifts, they increase pretty much everything else I do. And for some reason, my triceps kickbacks do not increase my squat.


tricep kickback EXTREEEEEEEMEEEEEEEZZZ!!!! might increase your squat.

peace

22386
Progress Journals & Experimental Routines / Re: ADARQ's journal
« on: June 17, 2009, 02:11:58 am »
6-16-2009

- flying
- ~10 out of 20 dunks (3 not filmed by accident)
- single leg bounds: flying
- double leg bounds: FLYING.

<a href="http://www.youtube.com/watch?v=EY6zATNcxg4" target="_blank">http://www.youtube.com/watch?v=EY6zATNcxg4</a>

peace

22387
Progress Journals & Experimental Routines / Re: ADARQ's journal
« on: June 16, 2009, 07:35:04 pm »
Quote from: RJ Nelsen on June 16, 2009, 06:23:46 pm
Man, you look like you're really getting up in the first and second pics. Any guess as to how high up you were getting?

probably multiple 38's... i got some new video editing software... in the beginning i have it zoom in on those two dunks.. can really see it very nice.

due for a 40 soon, hopefully ;)

peace

22388
Progress Journals & Experimental Routines / Re: ADARQ's journal
« on: June 16, 2009, 04:59:48 pm »
told yall i was gonna jump high ;D

will upload vid tonight or tomorrow.. probably tomorrow, wanna play with some new editing tricks.

here's the photos of some of the stuff:

make:



miss:





others:







jordan style:


22389
Progress Journals & Experimental Routines / Re: ADARQ's journal
« on: June 15, 2009, 10:28:57 pm »
6/15/2009

- right shin splint
- hamstrings very sore
- quads VERY sore
- glutes still sore
- back tight


- basketball dribbling mixed in with very light submax dunk attempts off dribble
- hit 1 hard dribble up dunk with a ~90% jump.. was kinda shocked.. i thought i'd be completely stale on my jumps today if i tried any..



tomorrow if my quads / shin splint feels ok, im going to do some big big self-lob dunks..

peace

22390
Pics, Videos, & Links / wing suit skydiving
« on: June 15, 2009, 07:08:39 pm »
this has got to be one of the biggest rushes ever..

http://www.youtube.com/watch?v=H3E_8Hzh7O0

http://www.youtube.com/watch?v=ttz5oPpF1Js

22391
Progress Journals & Experimental Routines / Re: ADARQ's journal
« on: June 15, 2009, 01:43:07 am »
6-14-2009

was pretty dead today.. glutes still very sore

- 5 40 yard sprints
- single leg bounds each leg (10/20 yards)
- vert: 27.2"
- 18" depth jump: stopped, hit a wall.. i think the sprint/bounds killed me.. i mean i jumped 24" off the 18" box.. wtf
- big depth drops @ 4x5
- pullups

peace

22392
Introduce Yourself / Re: INTRO
« on: June 14, 2009, 10:31:47 pm »
Quote from: davebrewer on June 14, 2009, 07:35:19 pm
198's
  Meet 534sq, BP 341, DL 578
  Gym  545sq, BP 345  DL 585
  I'm 51, and this was some time ago. I got out before the triple ply Etcetera stuff. Squat depth is questionable, and equipment changes are out of control. I'm in the process of Youtubing. I've got a kid with a 50" Box jump. Sophmore in HS. 514" 5 hop. I've got some other kids in the 465-485" range. Two kids at 30" vj. I've been working with them since January. I haven't used your article idea on the Hyper Iso then SLJ idea, but I'm going to use it sometime this summer. Great stuff.
  What coaches have influenced your thinking? I met Charlie Francis in March of 2007 in Salt Lake, amongst others.

those were some nice stats.. ya i can't get into enjoying any of this crazy geared up powerlifting.. i love all the big raw lifts on youtube though.. and absolutely love olympic lifting (to watch).

nice man tell me how it goes when you experiment with iso extension stim..

coaches that have influenced me are:
- Prof. Verkhoshansky
- Kelly Baggett
- Brooks Kubik's book - dinosaur training
- the people @ wannagetfast
- Jay schroeder (even tho i think hes completely nuts most of the time)

peace man

22393
Pics, Videos, & Links / Re: kneeling power clean
« on: June 13, 2009, 09:24:36 pm »
ya... he has some good vids but most are such sloppy form.. like he doesnt look at all at the form.. on the split squat drops you can hear him saying "nice"

weird

22394
Pics, Videos, & Links / Re: split squat drops
« on: June 13, 2009, 08:05:23 pm »
Quote from: 100m200m on June 13, 2009, 07:26:35 pm
The way he's landing when he does them, I don't think he should be doing them.  He's kind of wobbly when he's absorbing the impact.

kind of? very.. hehe

this kid is gonna get wrecked.. all that wobbling at the bottom is not good for his joints.. he's not landing stiff at all.

peace

22395
Pics, Videos, & Links / split squat drops
« on: June 13, 2009, 06:56:53 pm »
eek

http://www.youtube.com/watch?v=R-nVT5KuGGQ

eeeeeeek

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