Show Posts

This section allows you to view all posts made by this member. Note that you can only see posts made in areas you currently have access to.


Messages - adarqui

Pages: 1 ... 2168 2169 [2170] 2171 2172 ... 2190
32536
Old Journals / Re: Joe's Training Journal
« on: July 01, 2009, 02:01:14 pm »
real good work!

32537
Introduce Yourself / Re: hey
« on: July 01, 2009, 01:47:25 pm »
I am 5'10 and 215lbs, i decided to get into bodybuilding but i strained my rotator cuff about a week ago benching..i flared my elbows on 400lbs so it was a painful rep...so i dont know if i feel like doing that anymore since im sick of injuries to be honest...but i have been getting back into dunking of course though im starting back out from the start unlike when i was in high school...if all goes well and i can get out of bed soon i will be making a video later...ive been around the vert boards for quite some time so ik a few things ;)

ya man injuries from very heavy lifting really get old after a while..

cool, dunking at 5'10 215 is no joke.

32538
Old Journals / Re: Bluegreyhound's Journal
« on: June 30, 2009, 04:49:53 pm »
how are you "feeling" so far from this?

peace

32539
Article & Video Discussion / Re: ADARQUI's Instant RFD Series
« on: June 30, 2009, 04:49:18 pm »
I'm definitely a two leg jumper!!
I've got a good mastery with all the drills you posted.
thanks fot the tips. ;)



awesome..

no problem man, any other questions, just ask.

peace

32540
Article & Video Discussion / Re: ADARQUI's Instant RFD Series
« on: June 30, 2009, 04:07:47 pm »
Quote
are you speaking about regular squat or pistol squat?

about pistol, it will be my best friend for the next month; I've no other chances for the moment.

Quote
nah that should be fine.. if its bodyweight stuff, then it doesnt matter at all how often you throw it in there.. if it's weight's, i'd keep the volume low and just do one set of push and one set of pull following squat, two days per week.. i mean you could actually do high frequency with upper body, but i wouldn't do that if im doing high freq with squat.

 ;)I don't mean do it high frequency but just 2-3 times a week;

I was thinking to do high frequency squat for 5 days a week and a plyometric session the day after, but I'm confused about which ones should I do, and how to dispose them into the session
thanks man


well, you want to do them fresh, so, you would want to put them into a session that had a rest day prior..

so say you go:

monday, tuesday, thursday, friday, sunday

wednesday and saturday would be rest... so you would want to do your plyos wednesday and sunday.

as for the actual plyos, what are you experience with them?

low box depth jumps (~18" box) done for two sets of 5, and a set of lateral barrier jumps (10-15 contacts each side), followed by one set of double leg bounds would do (going for max height (~20 yards total) or max distance (~30 yards total), until fatigue)

low box depth jump:

<a href="http://www.youtube.com/watch?v=0efalqyxhRM" target="_blank">http://www.youtube.com/watch?v=0efalqyxhRM</a>

double leg bounds for distance:

<a href="http://www.youtube.com/watch?v=ZIY4CHjC8nA" target="_blank">http://www.youtube.com/watch?v=ZIY4CHjC8nA</a>

double leg bounds for height (55 seconds in):

<a href="http://www.youtube.com/watch?v=xAMruwN13Ng" target="_blank">http://www.youtube.com/watch?v=xAMruwN13Ng</a>

lateral barrier jump:

<a href="http://www.youtube.com/watch?v=Zim4W1ij9g0" target="_blank">http://www.youtube.com/watch?v=Zim4W1ij9g0</a>



im writing an article with new video on the plyos i like before lifting.. it'll be done in a few weeks though.. just so i can refer plyo questions to that article ;).. will be so much easier.


if you're predominantly a single leg jumper then you'd want to substitute a few of those exercises, so tell me if you are.

peace

32541
Pics, Videos, & Links / Re: funny training videos
« on: June 30, 2009, 03:31:39 pm »
all i can say is OMG:

http://www.youtube.com/watch?v=Idk0dneAchc



 :) ;) ;D

add some weight to the bar and the dude will be in a wheelchair

ya, its crazy..

here's joe's post from t-mag:

"More stuff from the same channel:

http://www.youtube.com/...re=channel_page

http://www.youtube.com/...re=channel_page

This guy has some freaky athletes, but the form is just repulsive. "

32542
Article & Video Discussion / Re: ADARQUI's Instant RFD Series
« on: June 30, 2009, 03:07:54 pm »
are you speaking about regular squat or pistol squat?

well, it sound exciting but I've got others questions before starting:
can I play basket or volley in the same days of the squat, or it could interfere with the training?

ya you could, just do it before.. make sure it isnt some 3 hour long marathon basketball session though.. i'd keep it at an hour or below.

Quote
Are there problems if I train also the upper body (not everyday) after the top set of squat?

nah that should be fine.. if its bodyweight stuff, then it doesnt matter at all how often you throw it in there.. if it's weight's, i'd keep the volume low and just do one set of push and one set of pull following squat, two days per week.. i mean you could actually do high frequency with upper body, but i wouldn't do that if im doing high freq with squat.


Quote
And again, during this type of routine can I do a weekly plyometric session?

ya.. i did 2 days a week of some kind of plyos when i did my experiment.. do them before the squatting.. don't do them if you feel completely dead though.


Quote
thanks again and excuse for the chain of questions (I know I'm annoying  ;D)

by the end af august I want to break my head jumping on the rim.  :-X

its no problem ;)

32543
Pics, Videos, & Links / Re: funny training videos
« on: June 29, 2009, 09:57:38 pm »

32544
Progress Journals & Experimental Routines / Re: ADARQ's journal
« on: June 29, 2009, 06:17:29 pm »
elevate.



calfs still really sore, right medial shin still bugging

was raining during first two sprints on slight zigzag sidewalk.. by third sprint it was pouring so hard.. did my squats in the storm but then stopped.. planned to do lunges etc.

6-29-2009

- 1/4th mile sprint #1: 1:07.97
- 1/4th mile sprint #2: 1:04.10
- 1/4th mile sprint #3: stopped at 40s <-- just pouring/thick puddles everywhere

- pin 11 squat: 235 x 10



peace.

32545
Article & Video Discussion / Re: ADARQUI's Instant RFD Series
« on: June 29, 2009, 12:53:52 pm »
ook;
I can perform 3 reps of pistol with the 20 kgs kettlebell; do you think it could be better, for the maximal strenght, one top set with this weight instead of 5 or more reps with a lower kettlebell?
thanks


both would be equally as good (3 or 5).. multiple sets of 5 or more will generally lead to more growth in muscle size/volume than multiple sets of 3.. you can also use shorter rest periods with 5+ reps so, that also aids in hypertrophy.

if you go high frequency though, i would keep the reps to one top set of 3 or 5.. you could alternate based on how you feel.. no need to set the reps as fact, when you can go based on feel, which is much more effective in these kinds of routines.

so if you feel great, bust out the 20kg kettlebell, BUT, if you can hit more than 3, go for it.. don't hold back if you're gaining in strength..

if you feel not so great, go 5+ with lighter kettlebell's.


peace

32546
Article & Video Discussion / Re: ADARQUI's Instant RFD Series
« on: June 29, 2009, 12:12:17 pm »
well then you could definitely do that...

i would work up to one top set each leg for say 5-10 reps, 4-5 days per week.

if you do considerable volume, say 3x10-15, then i'd only do 2-3 days per week.

so try it out see how you feel..

cya

32547
Introduce Yourself / Re: Felipe's
« on: June 29, 2009, 11:21:47 am »
haha thanks (and thanks on part of RJ ;).. glad you joined the forum!

you are training mostly for vert?

peace

32548
Article & Video Discussion / Re: ADARQUI's Instant RFD Series
« on: June 29, 2009, 11:20:13 am »
hey man, HFSE looks very interesting but I've some questions to do:
how about sets? they're not mentioned.
Do you think the pistol squat, done with kettlebell, could be an alternative of what you've done during the experiment? I know it's considered an excellent drill to develop maximal strenght.
Thanks

hey!

as for sets, i only did one top set.. i basically just worked up to a near max (or max) triple or single.. after that set i was done squatting.

well, the reason hfse works good is because:
- the squat recruits a massive amount of motor units
- each day, you reach a high level of nervous system arousal
- the volume is low enough not to cause crazy fatigue the next day
- the potentiation you get from high frequency squatting seems pretty high
- the supercompensation you get after having only one rest day is pretty impressive
- the squat is specific to jumping in regards to the angles of the joints and muscles involved, but not with velocity/calf involvement, so it overloads the position
- you get stronger... my squat went up towards the end, even under 'accumulated fatigue'.. so it definitely made me much stronger.

with that said, im not sure if it would work with a weighted pistol... as far as double leg jumping goes, im pretty sure it wouldn't have much of an effect.. but maybe for sprinting/single leg jumping it could provide an effect.. the reason im hesitant to think it would work is just because of the coordination factor involved, which doesn't allow you to recruit a massive amount of motor units.. there's alot of "stability interference".. because of the frequency, you will probably see very small results, but they are results so ;)

something like a very heavy bulgarian squat or lunge or stepup would work pretty well with high frequency for sprinting / single leg jumping.. you could even rotate through the exercises i would bet, allowing for even less cns fatigue/mental drain.. these would work better than a pistol in my opinion because of how easy they are to perform, and how heavy you can go on them.. for example i could go 225 lb. on my back for a lunge, thats alot of weight loading up that position and my hamstrings/glutes.

if you're extremely proficient at pistols, that they are so incredibly easy, then maybe it would be easier to experience bigger results with high frequency..

peace man!

32549
Old Journals / Re: mike's journal to a 40 inch standing vert
« on: June 29, 2009, 01:04:10 am »
nice man..

the only thing i can say is, if squatting continually wrecks you, then think about playing with difference stances and even above parallel squatting.. best thing i ever did was start going above parallel/close stance.. not saying you need too, but if your knees keep bugging, going deep might just not be good for you at this moment..

above parallel close stance takes a crapload of stress off my knees and hips.. hits my hamstrings much harder...

just an idea..

cant wait to see that first dunk

peace

32550
Off Topic / Re: RIP Billy Mays
« on: June 28, 2009, 03:57:39 pm »

Pages: 1 ... 2168 2169 [2170] 2171 2172 ... 2190