9571
Progress Journals & Experimental Routines / Re: no bounce, need bounce
« on: April 06, 2010, 12:00:23 am »
YYYYEEEEEEEEEEEEEESSSSSSSSSSSSSSS!!!!!!!!!!!!!!!!!!
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9572
Progress Journals & Experimental Routines / Re: no bounce, need bounce
« on: April 05, 2010, 08:59:56 pm »
Well, I've been lazy. But the workout tonight was great.
Warm up
usual
glute march
glute bridges w/iso hold
Work
stiff ankle hops 2x20
DLRVJ x~20
SLRVJ x8 (4 ea)
squat 3x3x275
Cool down
roll feet
stretch
Jumps felt good. Went easy on the squat intensity again but it felt nice so I'll bump it to 285 next time. I like 3x3.
Warm up
usual
glute march
glute bridges w/iso hold
Work
stiff ankle hops 2x20
DLRVJ x~20
SLRVJ x8 (4 ea)
squat 3x3x275
Cool down
roll feet
stretch
Jumps felt good. Went easy on the squat intensity again but it felt nice so I'll bump it to 285 next time. I like 3x3.
9574
Progress Journals & Experimental Routines / Re: no bounce, need bounce
« on: April 01, 2010, 10:56:30 pm »
Workout today sucked ass. Also I gained a few pounds, which makes sense because I've been inactive an eating a lot. Funny how simple math works out like that. ANYway, today sucked. I was sore, mostly DOMS from the squatting, which didn't help.
Warm up
some bullshit
glute raises w/ 3s hold at the top
Work
DLRVJ x15-20, not sure how many, most around 29", a couple 30" (see? told you today sucked)
jump squat 3x3x95
OHP 10x95
said fuck it
Cool down
stretch
Warm up
some bullshit
glute raises w/ 3s hold at the top
Work
DLRVJ x15-20, not sure how many, most around 29", a couple 30" (see? told you today sucked)
jump squat 3x3x95
OHP 10x95
said fuck it
Cool down
stretch
9575
Progress Journals & Experimental Routines / Re: no bounce, need bounce
« on: April 01, 2010, 10:16:04 am »
Yeah but you live in Florida so it's not as special for it to be nice 
Knee feels great, I'd say 95%. Still feel it a bit when I flex all the way back but for the most part it's normal.
Knee feels great, I'd say 95%. Still feel it a bit when I flex all the way back but for the most part it's normal.
9576
Progress Journals & Experimental Routines / Re: THE DREAM JOURNAL
« on: April 01, 2010, 10:02:40 am »i had a dream that the i saw the 8 coolest kidz at my skool on vacation. they went to my rented house on the beach. we chilled 1 hr. then i went inside to go on adarq.org for 5 min. when i came back, everybody was gone and replaced with 5 fat kids. turns out i was on adarq.org for 30 min
HAHAHAHAHAHAHAHAHAHA
This is awesome.
9577
Progress Journals & Experimental Routines / Re: no bounce, need bounce
« on: March 31, 2010, 08:54:31 pm »
Orthotics will be custom made (got some plaster casts today; they'll be ready in three weeks). They're supposed to change the way I toe-off, basically not allowing my big toes to extend so much and transferring the movement to the middle of my foot. Or something along those lines. I'll still get push off my toes, they just won't come up as much. On the x-ray you could clearly see that the joint there is not normally shaped. It's supposed to be a ball and socket, but mine is much more like two flat bones running past each other. And the joint space isn't big enough. All that has led to a nice bone spur on top of my foot. My metatarsal rubbing up against the spur is what's making me hurt. Also, I'm to get stiffer-soled shoes. Balls.
Anyway, had a nice easy workout today. It's so beautiful outside I can hardly believe it.
Warm up
shoot hoops -- not bad considering I haven't touched a basketball in at least a month
mobility
Work
stiff ankle hops 3x20s, ~30s rest
quick line hops 3x10s, ~30s rest
hamstring curls on physioball 2x35, 40 -- hard but not killing myself
run @easy pace x25mins, 3 miles -- 8:20 pace. HR was around 151. Something about running outside makes me able to go a lot faster than I could on a treadmill with lower HR and MUCH lower perceived effort. This run felt easy. Fuck treadmills.
core circuit w/MB
Cool down
stretch
foam roll -- hurt like a mother. Keep saying this but I really do need to get more consistent with soft tissue work.
Anyway, had a nice easy workout today. It's so beautiful outside I can hardly believe it.
Warm up
shoot hoops -- not bad considering I haven't touched a basketball in at least a month
mobility
Work
stiff ankle hops 3x20s, ~30s rest
quick line hops 3x10s, ~30s rest
hamstring curls on physioball 2x35, 40 -- hard but not killing myself
run @easy pace x25mins, 3 miles -- 8:20 pace. HR was around 151. Something about running outside makes me able to go a lot faster than I could on a treadmill with lower HR and MUCH lower perceived effort. This run felt easy. Fuck treadmills.
core circuit w/MB
Cool down
stretch
foam roll -- hurt like a mother. Keep saying this but I really do need to get more consistent with soft tissue work.
9578
Progress Journals & Experimental Routines / Re: no bounce, need bounce
« on: March 31, 2010, 06:25:47 pm »
Saw podiatrist today. Upshot: Gonna get some custom orthotics to wear pretty much all the time. Gonna keep going to MT. And gonna get surgery in October.
Also, looking at x-rays of yourself is cool.
Also, looking at x-rays of yourself is cool.
9579
Strength, Power, Reactivity, & Speed Discussion / Re: Chris Korfiist Interview
« on: March 31, 2010, 06:24:20 pm »
Charlie Francis lists the half squat as a key exercises for sprinters and repeatedly talks about how important it was for Ben Johnson (steroids or not). Saying that sprinters shouldn't train like powerlifters is so obvious as to be completely meaningless. No coach worth anything has ever said that they should. Worst. Straw man. Ever. But just because a sprinter's training should revolve mostly around sprinting (um, duh) doesn't mean that squats are evil.
Yes, getting caught up in too much squatting is counterproductive if you want to be good at anything but squatting. See my own stupid training for evidence of this. And I'm not even good at squatting. I digress. But throwing the baby out with the bathwater, Boyle style (as Alex V put it), is just as counterproductive.
Jumping high requires leg strength improvement. Squats are a fantastic way to do that. So are lunges and leg presses. If you're super tall and you've got long femurs, then squatting is not required to help you jump higher because (full) squatting is potentially dangerous. Every exercise is just a tool. Unless you're a PL'er or OL'er, obviously. Otherwise it's just another potential aid to your training.
Yes, getting caught up in too much squatting is counterproductive if you want to be good at anything but squatting. See my own stupid training for evidence of this. And I'm not even good at squatting. I digress. But throwing the baby out with the bathwater, Boyle style (as Alex V put it), is just as counterproductive.
Jumping high requires leg strength improvement. Squats are a fantastic way to do that. So are lunges and leg presses. If you're super tall and you've got long femurs, then squatting is not required to help you jump higher because (full) squatting is potentially dangerous. Every exercise is just a tool. Unless you're a PL'er or OL'er, obviously. Otherwise it's just another potential aid to your training.
9580
Strength, Power, Reactivity, & Speed Discussion / Re: Chris Korfiist Interview
« on: March 31, 2010, 02:52:09 pm »
Yeah but my point was that the vast majority of what he says in that extended quote is
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9581
Progress Journals & Experimental Routines / Re: THE DREAM JOURNAL
« on: March 31, 2010, 10:03:52 am »
I had an out of body experience once, in Zion National Park. I was walking into the bathroom at this campground to brush my teeth and all of a sudden I was about four or five feet over my own head, looking down at myself at a slight angle. Only lasted three or four seconds.
9582
Strength, Power, Reactivity, & Speed Discussion / Re: Chris Korfiist Interview
« on: March 31, 2010, 09:19:54 am »
Just got around to skimming that interview. Guess you kind of said it already, but this Korfist guy goes on the Mike Boyle Memorial Coaching Dumbass Hall of Fame. Figured I'd quote the offending passage in its entirety because really, you can't make this shit up:
Special. Just special.
Quote
Special. Just special.
9583
Progress Journals & Experimental Routines / Re: no bounce, need bounce
« on: March 30, 2010, 09:00:37 pm »
In good news (rare lately when it comes to my body), my knee felt okay today. Nothing too strenuous, just wanted to get back in the gym and get the muscles working a little bit. No jumps yet cause of the knee but I'll try some on Thursday
Warm up
usual
Work
jump squat 3x3x95 -- knees were coming in a little on some of these, had to adjust
squat 3x8x225
SS x3
Cool down
spin x5mins
stretch
Warm up
usual
Work
jump squat 3x3x95 -- knees were coming in a little on some of these, had to adjust
squat 3x8x225
SS x3
- OHP x8x75
- inv row x10xbw, bw+25, bw -- need to find a better way to add weight than throwing a plate on my stomach
- MB OH throw x10
- MB Russian twist x20
- back extension x6x3s hold at top
Cool down
spin x5mins
stretch
9584
Progress Journals & Experimental Routines / Re: ADARQ's journal
« on: March 30, 2010, 04:06:02 pm »Quotejog home ~1.5 miles:
- ok i guess it got interesting here, stopped trying to jog like a kenyan, went back to whitey style
- whitey style = keeping knees low, upping stride frequency, staying on mid-ball of foot
- i felt way less winded this way, foot didnt collapse as much, and i actually was going faster
- i wasnt dead at the end either, could have kept running
Yeah, this makes sense. Kenyans can run like Kenyans because they're Kenyans and that's how they've run their whole lives. Trying to change your technique on something like that, especially while trying to land forefoot/point your toes, is not necessarily better at all. The Science of Sport guys have an interesting thing to say about this: Basically, the conclusion they reached is that you should run in the way that feels most relaxed/natural and should absolutely not overthink your footfall because you end up with tense feet. Tense feet = bad news. If that means low knees, mid-ball footfall, short quick strides, and you get no pain from it, then roll with that. Your gait is going to change naturally depending on speed, footwear, whatever, but you shouldn't necessarily try to force a radical change.
nike zoom waffle racers
Seem tight. Might have to get a pair cause FiveFingers are kinda out for me at the moment. I'm accumulating so many shoes I feel like a girl. If you had told my 18-year-old self that when I was 23, I'd have six pairs of shoes and seriously be contemplating three or four replacement/new pairs, my 18-year-old self would have punched, um, myself.
Or something.
9585
Progress Journals & Experimental Routines / Re: ADARQ's journal
« on: March 30, 2010, 11:20:13 am »Quote
jog home ~1.5 miles:
- ok i guess it got interesting here, stopped trying to jog like a kenyan, went back to whitey style
- whitey style = keeping knees low, upping stride frequency, staying on mid-ball of foot
- i felt way less winded this way, foot didnt collapse as much, and i actually was going faster
- i wasnt dead at the end either, could have kept running
Yeah, this makes sense. Kenyans can run like Kenyans because they're Kenyans and that's how they've run their whole lives. Trying to change your technique on something like that, especially while trying to land forefoot/point your toes, is not necessarily better at all. The Science of Sport guys have an interesting thing to say about this: Basically, the conclusion they reached is that you should run in the way that feels most relaxed/natural and should absolutely not overthink your footfall because you end up with tense feet. Tense feet = bad news. If that means low knees, mid-ball footfall, short quick strides, and you get no pain from it, then roll with that. Your gait is going to change naturally depending on speed, footwear, whatever, but you shouldn't necessarily try to force a radical change.