Adarq.org

http://deadspin.com/5964960/nebraskas-kenny-bell-delivered-the-best-legal-block-in-college-football-this-season-so-of-course-he-was-flagged-for-it

 

Sup brosephs. I have a question about my calves specifically and p-chain more generally. It may just be Raptor getting to me, but I think that calf and hamstring strength are limiting my jumps. (And to a lesser extent, glutes...I'm quad dominant but that's a story for another day.) Hamstrings I can address with reverse hypers, RDLs/good mornings, etc. But calves are a tougher deal for me because of my toe issues.

Basically, my arthritis prevents me from fully supporting my weight across the ball of my foot with my foot plantar flexed. I have to either shift weight to the outside of the foot (which, when it doesn't work and I have to correct balance by shifting weight to one or the other big toe, hurts like crazy and limits me for the rest of the workout) or stand on a board or something so that I can plantar flex without extending my toes. Either way, balance is an issue. That makes calf raises pretty challenging even just at BW, but especially with any kind of loading.

Any thoughts about how to address that?

linked by vag: http://www.exrx.net/Calculators/CalRequire.html

i put in the following:

26 years old*
176 pounds
71 inches tall

8 hours resting
11 hours very light
1 hour light
4 hours moderate
0 hours heavy

calculator gave:

1893 BMR
1617 activity
3510 total kcal required

seems kind of high. that's my best guess for a typical day, but i guess i should keep track. would be interesting to journal that alongside intake to see how the two compare. my default over the course of a week is to eat right at maintenance for ~175 pounds body weight.

new project! who wants to join?

*technically still 25 but i'll be 26 in less than three weeks, so, you know. close enough.

http://journals.humankinetics.com/ijspp-current-issue/ijspp-volume-7-issue-3-september/periodization-paradigms-in-the-21st-century-evidence-led-or-tradition-driven

Periodization Paradigms in the 21st Century: Evidence-Led or Tradition-Driven?

2012, 7, 242 – 250

The planning and organization of athletic training have historically been much discussed and debated in the coaching and sports science literature. Various influential periodization theorists have devised, promoted, and substantiated particular training-planning models based on interpretation of the scientific evidence and individual beliefs and experiences. Superficially, these proposed planning models appear to differ substantially. However, at a deeper level, it can be suggested that such models share a deep-rooted cultural heritage underpinned by a common set of historically pervasive planning beliefs and assumptions. A concern with certain of these formative assumptions is that, although no longer scientifically justifiable, their shaping influence remains deeply embedded. In recent years substantial evidence has emerged demonstrating that training responses vary extensively, depending upon multiple underlying factors. Such findings challenge the appropriateness of applying generic methodologies, founded in overly simplistic rule-based decision making, to the planning problems posed by inherently complex biological systems. The purpose of this review is not to suggest a whole-scale rejection of periodization theories but to promote a refined awareness of their various strengths and weaknesses. Eminent periodization theorists—and their variously proposed periodization models—have contributed substantially to the evolution of training-planning practice. However, there is a logical line of reasoning suggesting an urgent need for periodization theories to be realigned with contemporary elite practice and modern scientific conceptual models. In concluding, it is recommended that increased emphasis be placed on the design and implementation of sensitive and responsive training systems that facilitate the guided emergence of customized context-specific training-planning solutions.

Keywords: emergent, biological complexity, athletic training, planning solutions

Authors: John Kiely

if you has access, PM me and i'll send you my email address.

please and thank you.

 

sup. so here are the squats i did on tuesday. any input on form, in particular specific points of weakness, is welcome.

thanks.

<a href="http://www.youtube.com/watch?v=RMx2gx0EvWc" target="_blank">http://www.youtube.com/watch?v=RMx2gx0EvWc</a>

forgive the obscene language at the end. 

Flander and UMThrower, I'm looking at you: http://deadspin.com/5932648/what-the-discus-can-teach-you-about-life-lessons-from-one-of-americas-greatest-throwers.

Cool read.

***cross-posted from my journal.***

i've been thinking about what to do when i get back from this trip. there will obviously need to be a couple of weeks to get things back up to a reasonable level -- i hope the drop-off will not be as severe as my last couple of trips. at least i put some decent work in in islamabad haven't lost ten pounds like i did in afghanistan last year. that was bad.

at any rate, i really like acole14's setup so i think i will steal/modify it for myself. once my strength is back up to a reasonable level, i need to increase my focus on speed, power, and reactiveness. strength is okay but i remain slooooow, SVJ is no better than 26" even though my DLRVJ got as high as 34+ max and 32+ consistently for a while in there. and SLRVJ is, as discussed with raptor in the knee collapse thread, a joke. i think improving bounding, leaping and sprinting will give me a boost. literally. also, calf work. without further ado, draft plan for the summer:

note: warm ups will always include glute activation, e.g., lancests wall poses, and submax jumps of various kinds, including SLRVJ's, skips for height, line hops, etc.

transition weeks will be (TF=technical failure, i.e., until it gets worse than normal):

MTW(S/Su)
- DLRVJ/depth jump x TF/4x4
- MR half tuck 3 x TF
- power snatch/drills
- squat 2-3x5-8
- Core, UB superset/circuit as I've been doing them

then once i've got the squat back up to ~2x5x285 again i'll start in on the fun stuff, as follows:

MON: Gym - heavy legs (mainly quads, glutes)
- DLRVJ x5-15 depending on feeling
- Squats 3x3 @85% OR 2x3 MSEM @ 90-95%
- BSS 3x8
- Calf raise 3x20
- Hip thrust 3x10
- Core, UB superset/circuit as I've been doing them

TUES: Track
- ME sprints 3-6x30-50m
- DL bounds 3x8
- LRLR bounds very submax 5x8-10 (i am so bad at these that i literally can't go ME)
- low-volume interval sprints

WED: Rest OR optional Cardio
- light jump rope/foam roll/stretch
OR
- medium-volume interval sprints/foam roll/stretch

THURS: Gym (explosive exercises/hamstrings)
- DLRVJ x5-15 depending on feeling
- power snatches x10-15, doubles or singles
- RDL/GHR 3x8 (start really light, this is going to murder me at first)
- Jump squats 2x3
- Depth jumps 4x4
- Core, UB superset/circuit as I've been doing them

FRI: Jumps
- 6+ of each jump (DLRVJ, SLRVJ, SVJ)

SAT: Rest OR optional Cardio
- light jump rope/foam roll/stretch
OR
- medium-volume interval sprints/foam roll/stretch

SUN: Jumps
- 6+ of each jump (more effort than Fri)

once again, all love to acole14 for the template. any thoughts? might try to do tuesdays and fridays in the morning, as those workouts will be shorter and that'll allow more rest before the next pair of workouts, unless people think that's dumb.

i'll follow acole's ON/ON/OFF schedule week-wise, keeping volume the same but dropping load in the third week, unless there is a planned off week that i can't help, in which case i'll go with on weeks until then. for example, going to two out-of-town weddings this summer. so those weekends will be off whether i like it or not. hopefully the combination of booze/rest those bring will lead to big jumps the week after. 

i really need to get my brother's bike back in action and start using it.

so i may be several decades behind the times here, but sportivny press turns out to have a lot of awesome content, including an awesome demolition of mike barwis and the s&c coaches at msu and the lions: http://sportivnypress.com/documents/44.html

anyway, check it out: http://sportivnypress.com/