Adarq.org

dashes
4 x 50m, near max effort

was winded after it, amazing what a difference of 10% effort makes...

pullups
4 x 10

depth drops
4 x 5, abt a few inches above knee.


adarq, dinno u're a mod at tvs.
i think i read it off there, how ppl were gaining anywhere from 1-4 inches, just by doing LDISOs...
how do i do a version for the quads and glutes, or generally just the legs?
think imma try it.

abt the depth drops, i was trying to do it like the ones sihunt posted on youtube, just landing and holding...
sure hope they work.

500 pushups is alot of work...
dun think i'll be able to do that.

question though, why?

speed squats
3 x 50
3 x 60
3 x 70
3 x 80
3 x 90
3 x 95
3 x 100
3 x 102.5

pullups
3 x 8
2 x 10

barbell stepups
3 x 50
3 x 60
3 x 70
3 x 80
3 x 90
3 x 95

hanging straight leg raise
5 x 10

overhead press
5 x 30
5 x 40
5 x 45
3 x 45

actually was shooting for 5 reps, but failed at the 3rd one haha...

oooh... haha, mayb its just a placebo :p
so, is this current workout scheme ok, or is it still too much volume?
not too good at programming i must say ahha.

done last week, but didnt update...

tried some explosive or speed squats, just trying to get up as fast as possible.

some warm up sets.
50kg x 3
60 x 3
70 x 3
80 x 3 x 3

beyond 80kg, speed was noticeably slower already, so did 2 more sets at that weight.

pullups
5 x 8

lateral raises
10kg each hand x 4 x 10

hanging straightlegged raises
4 x 8

barbell step up
singles from 50kg to 80/90kg, cant remember :/
3 triples at the weight i stopped, ie 80/90 haha.

1st workout in the new year.
Happy New Year everyone!

500m fast jog

5 x 50m dashes, 75-85% intensity

3 x 5 bounding

3 x 5 single leg depth jumps, off mid shin height

3 x 8 single leg rebounding box jumps, mid shin height

2 x 5 single leg depth jumps, height just below knee cap

2 x 5 depth jumps, height a few inches above knee cap

4 x 10 pullups

2 x 5 depth drops, done by jumping off a knee height bench

btw adarq, can u do something to the reply box?
when i quote someone and reply, the view keeps jumping back to the first line of the reply after every keystroke, making the screen jump up and down, doing ankle hops repeatedly :p

funnily, as im typing this, its gone beyond the standard length, so there's a scroll bar at the side, but there's no jumping up and down. initially i thought it might be due to overlong replies...

gonna read up on that link u provided to the vertical summit thread... i skimmed thru ytd, and couldnt make much sense thus far.

yea, i seriously dunno whats inside that anaconda and surge fuel stuff, but they sayin like its magic...

its not strength per se, but i've always naturally heel strike for jumping for as long as i remember...
dun reckon i'd change however much stronger i might get...