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ADARQ's journal
adarqui:
6/06/2009
- during training, tied my PR stopwatch double click of 0.07 ! all of them were very good... reactive training makes your thumb twitch faster
- dribble up dunks: didnt make one, just lost it in the air alot, but i threw them down hard.. was probably getting 33" off dribble up.. 35-36" off run up.. really wasn't motivated to do run up jumps though today
- finished with:
- 30 lb. db each hand: stiff leg ankle hop: 20,40,60
- 30 lb. db each hand: alternating lunge hop: 15, 20, 30
- 30 lb. db each hand: low squat ankle hop: 40, 40 (very fast), 60 (very fast)
im completely dead... legs are jello.
peace
Kellyb:
My ankles would be dead after 5 minutes of that insane barbell hop routine. :) How about a heavy barbell calf raise/ankle hop type of complex? At some point I think you might consider experimenting with hypertrophy work too because I don't think your weakness is neurological or tendinous in origin as much as it is probably structural. Do several sets of higher rep barbell calves and see if you have more leverage off your toes the following days. Something like 5 x 5 at a 2-3-x tempo. If I notice extra leverage from something like that I'd be surprised if you don't notice it too.
adarqui:
--- Quote from: Kellyb on June 06, 2009, 05:53:29 pm ---My ankles would be dead after 5 minutes of that insane barbell hop routine. :) How about a heavy barbell calf raise/ankle hop type of complex? At some point I think you might consider experimenting with hypertrophy work too because I don't think your weakness is neurological or tendinous in origin as much as it is probably structural. Do several sets of higher rep barbell calves and see if you have more leverage off your toes the following days. Something like 5 x 5 at a 2-3-x tempo. If I notice extra leverage from something like that I'd be surprised if you don't notice it too.
--- End quote ---
ya it was pretty crazy ;)
ya man i definitely think I would get good results doing normal strength/hypertrophy work for the calfs.. even just the singles had me feeling more explosive in my calfs days after.. heavy strength work has had the greatest effect on my vert so far... what i'm doing currently is more of an experiment.. i've made good progress recently without any true plyos or high volumes of reactive work.. it has mostly been due to max effort jumping in the morning, and heavy lifting at night, at high frequency.
these next two months are going to be kind of crazy in my log... eddie contacted me and we're going to do this big project for this site.. so my stiffness training now has a true goal.. unfortunately im going to be staying away from any heavy barbell work, absolutely nothing heavy (with barbells), only dumbell / bodyweight / ada stuff.
so my previous routine which i showed you, that you said looked solid, wont happen until august 1.. i mean if i get great gains with this stuff, i'll probably keep it up, but we're going to see soon enough.
ahhhh.. i havn't gone crazy again, trust me on this one.
peace
;)
Bluegreyhound:
Respect. You are your own guinea pig/ lab rat. ;D
I would be interested in the results from this. I need to work on lower leg strength, stiffness etc too. Since it would not involve much bending of the knees, I should be able to start some training right away.
adarqui:
--- Quote from: Bluegreyhound on June 07, 2009, 07:17:43 am ---Respect. You are your own guinea pig/ lab rat. ;D
I would be interested in the results from this. I need to work on lower leg strength, stiffness etc too. Since it would not involve much bending of the knees, I should be able to start some training right away.
--- End quote ---
hehe.. too often am I my own guinea pig ;)
6/7/2009
hamstrings/adductors/glutes are ridiculously sore..
hope i feel good by tmw morning.. doing some dunks, then doing my workout project with eddie at night..
peace
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