Adarq.org

Thanks! Im very proud of those kids.

As for my college career, I walked onto the team as a 41' triple jumper. Nothing special by any means. I progressively got worse until I tore my hamstring mid freshman year. My first meet back after taking two months off, I PRed to 43'. That's how overtrained I was. Spent the next two years never reaching that mark again. In that time I was plagued with injuries including shin splints, pulled hop flexor, and torn cartilage in both knees. Going into Sr year I was restriced from the traditonal preseason of running stairs for an hour. We also got a jumps coach who focused on quality over quantity. I improved to 45' after spending 2 years not cracking 43' again. Unofficially I jumped 46' in practice. I was strong, had great technique but was slow as sin.

The coach had no idea how to manage the needs of specific events. Preseason was spent running/bounding stairs from 30-60mins nonstop. That was 8 weeks of aerobic development. I can't remember one workout that included more than 45s recovery, most had a jog as recovery.

Secondly, volume was WAY too high. He was proudest of a workout that was 16x200m on an indoor track. Goal time was 32-35s with 1-1:30 rest. A midseason workout once was 3x8x80m all out sprints with a walk back and 5 mins recovery.

Nothing was ever timed or measured so there was no concept of a drop off. We ran till we dropped.

Finally there was no real speed work up until the week of league championships. At that point we would do a workout along the lines of a flying 30 with a 200m walk recovery. So speed was never developed..it was only introduced at the end. That was their idea of peaking.

In that time I saw a lot of good athletes get worse while a very small handfull improved. And the only ones that really improved were the multi-event athletes who were predisposed to have a higher work capacity. Most other people didnt even beat their HS marks until Sr year. Some never even came close.

man that sucks..

i've seen it plenty.. i really don't understand it at all though.. the addiction to quantity over quality when it comes to power sports. Every athlete I trained at MSC had coaches addicted to aerobic work.. they turned every sprint session into an aerobic workout.. kids would come to me completely drained.. one summer we helped a baseball team achieve some great results in their sprinting, and within one month of this team ceasing to utilize our program, all of their sprinting became even worse than the pre-testing, due to endless "spinning classes" & frequent mile runs.. every single person got slower when we re-tested them after their pre-season training.

peace man

welcome..

damn man congrats on the progress you have with those athletes.

im curious, how did you progress in 4 years under the moron coach? and what is the most glaring fallacies in his coaching?

peace man

Howdy! First of all congrats to this new project and best of luck in achieving your goals.
I haven't posted on these forums for a long time. As Andrew and RJ are among the few vert bros that I've always admired, this forum is a great opportunity for me to get back in the vert talk. I hope I can make valuable contributions here and there.

i could definitely say the same about you.. any time i see a post from "axel", im in a rush to click on it.. it's either going to be hilarious or very intelligent.


this is probably one of my favorite quotes of all time:

"Try hitting yourself in the balls with a hammer very hard. Then jump immediately. You won't get very high. Does this imply that the testicles are important for jumping?"

-Axel



thanks for supporting our project..

and how are things going with you? how's training? how's school?

peace man

hey man!

thanks for signing up!

can't wait to see you land that BTL

peace man

Questions/Comments/Discuss.

Questions/Comments/Discuss.

before 2011, i want:
- 40" RVJ (LR DLRVJ)
- 35" L-SLRVJ
- < 18min 5k
- < 55s 400m
- be able to run 10 miles or so comfortably
- hit a damn GHR rep
- 5-6% body fat


RE:STARTING OVER AFTER 6 MONTH DETRAINING & MENTAL DELERIUM


BODYWEIGHT:
08/20/2010: 160
08/21/2010: 159
08/22/2010: 159


SQUAT:
08/08/2010: squat: 225 x 1 - ez      squat: 185 @ 3 x 5 - ez
08/11/2010: half squat: 165 @ 4 x 8, short rest
08/15/2010: squat: 235 x 1, 205 @ 3 x 5, 2min rest or so
08/21/2010: superset of 225 lb squat x 1 (for speed) & 200-250 jump rope turns, rest 1min, repeat 8 times


GHR:
08/08/2010: 3 x 5
08/11/2010: 3 x 5
08/17/2010: 5 x 3, 3 x 2
08/21/2010: 3 x 3


walking lunges:
08/21/2010: BW @ 4 x 50tot

jumping:
08/20/2010 - dunks, flyin

sprinting:
08/21/2010: 200's x 4

walking:
08/22/2010: ~7 mile walk in ~2 hours


400m-TEST-A:
08/14/2010 - - 400's @ 5x, walk back, repeat: -- total time: 8:43 - 9:13 -- 400 #1: 1:09:47  -- 400 #2: 1:09:xx -- 400 #3: 1:12:xx  -- 400 #4: 1:17:xx -- 400 #5: 1:06:xx  -- walking back after each 400 took about 5 minutes
08/17/2010: - 400m-TEST-A : not really testing, legs jello/totally dead -- total time: 28min, 6:30 - 6:58, 4:40 or so second walk backs -- 400 #1: 1:20 -- 400 #2: 1:20 -- 400 #3: 1:21 -- 400 #4: 1:24 -- 400 #5: 1:09


3.9 mile run:
08/14/2010 - 3.9 mile jog = 32:15 -- 1.3 miles = 9:30 = 7:18 minutes per mile -- 2.6 miles = 20:10 (10:40) = 8:12 minutes per mile -- 3.9 miles = 32:15 (12:05) = 9:17 minutes per mile
08/16/2010 - 3.9 mile jog = 29:32 - 1.3 mile = 9:10   = 9:10   = 7:03 minutes per mile - 2.6 mile = 19:20 = 10:10 = 7:49 minutes per mile - 3.9 mile = 29:32 = 10:12 = 7:50 minutes per mile
09/04/2010 - 3.9 mile jog = didnt finish - cramp... 1.3 mile = 8:45, 2.6 mile = 18:25


running:
08/14/2010: 3.9 mile jog = 32:15
08/16/2010: 3.9 mile jog = 29.32
08/20/2010: 4.55 mile run in 39:30, 6.57 mile run in 58min
08/23/2010: 4.55 mile run in 36min, interval sprint ~1.5 mile, run 2mile
 












LR DLRVJ's:
02/27/2010: 10'2 touch at max
03/03/2010: 10'3 touch at max
03/06/2010: 10'4 touch at max
03/11/2010: 10'4 definitely, maybe 10'5
08/14/2010: 10'10" touch


RL DLRVJ's:
03/03/2010: 10' touch at max
03/06/2010: 10' touch at max
03/11/2010: 10'1 touch at max
08/14/2010: 10'5" touch


L SLRVJ:
03/03/2010: 10' touch at max
03/06/2010: 10'2 touch at max
03/11/2010: 10'1 touch at max


R SLRVJ:
03/03/2010: ~9'6 touch?
03/06/2010: backboard taps
03/11/2010: ~9'8 touch?


SVJ:
03/03/2010: ~9'8 touch?
03/06/2010: backboard taps


POLE SPRINTS:
03/11/2010: nice pace on jog, nice pace on sprints, ~3 miles

SPINACH:
03/07/2010: 10 oz

Poonanny squats:
02/27/2010: 95 lb @ 3x5
03/03/2010: 100 @ 3x5
03/06/2010: 115 @ 3x5 (ankles not 100% stable)

Poonanny stepups:
03/03/2010: 75 @ 3x5e



OLD SHIT:
I will start my journal after my 1 week recovery.

August 2007 - 27" running vert
May 2009 - 38" running vert
August 2009 - <please, please, please 41" running vert... seriously, please>

Everything I actually do will be put into the original post, only questions/comments/discussion will be in replies to this thread. This way we can see everything alot cleaner.


Weight:
06/04/2009: 165.0
06/05/2009: 164.0


Lifts:


Jumps/Dunks:
06/04/2009: barbell hops (4x100, 1x25, 1x100)
06/05/2009: light basketball dribbling, jump shots, layups, and some light dribble up dunk attempts

Other:
06/04/2009: basketball dribbling (explosive)




Sessions:

6/4/2009
- 45 minutes basketball dribbling : explosive (alot of backward to forward transitions, these hit the ankles/hips so hard)
- submax jump barbell ankle hop: 45 lb. bar @ 100 reps
- submax jump STIFF LEG ANKLE DORSIFLEXED barbell hop: 45 lb. bar @ 100 reps
- submax jump barbell ankle hop: 45 lb. bar @ 100 reps
- submax jump STIFF LEG ANKLE DORSIFLEXED barbell hop: 45 lb. bar @ 100 reps
- near-max jump barbell ankle hop: 45 lb. bar @ 25 reps
- submax jump STIFF LEG ANKLE DORSIFLEXED barbell hop: 45 lb. bar @ 100 reps


06/05/2009:
- light basketball dribbling, jump shots, layups, and some light dribble up dunk attempts

peace