Author Topic: ADARQ's journal  (Read 1622596 times)

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Bluegreyhound

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Re: ADARQ's journal
« Reply #75 on: July 02, 2009, 05:34:45 pm »
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im a heel-toe runner, so thats why my calfs get wrecked from 400's..

Ouch. Too much cross country in the past then?  ;D

I used to really hate 400s whenever I was forced to run it.

adarqui

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Re: ADARQ's journal
« Reply #76 on: July 02, 2009, 05:37:33 pm »
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nah i just ran lots of miles for boxing.. to get in great shape.

but even then, i would try and run mid-foot just say a 400m or something, and my calfs would be wrecked for a week.. i take this as a sign of major weakness, so i need to fix it.. thats my #1 priority right now.. get my body totally adapted to 400's.

i never ran for cross country or anything.. i ran in foam-like nike zoom vamero's.. like running on foam, lots of cushion for the heel, which made me heel strike even more..

even then i was still run sub 5 minute miles with heel->toe.. my vo2max was around 60 or so, and lactate threshold must have been nuts... koz handling acid was my bread and butter back then..

peace

mreoyn09

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Re: ADARQ's journal
« Reply #77 on: July 02, 2009, 05:39:00 pm »
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roger nelsen jr is my hero

his ideas on 400s aare dead on.. the more i improve on them the higher i am going to jump, as long as i keep squatting/jumping.. improving squat & getting to sub 50 400 is my goal.. ;d

I must have missed this conversation- can you explain why RJ thinks improving your 400 will boost your vertical? Sub 50 is very very legitimate time, if you could do that will a couple months worth of sprinting then I'd say you have some serious talent...

adarqui

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Re: ADARQ's journal
« Reply #78 on: July 02, 2009, 05:56:07 pm »
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roger nelsen jr is my hero

his ideas on 400s aare dead on.. the more i improve on them the higher i am going to jump, as long as i keep squatting/jumping.. improving squat & getting to sub 50 400 is my goal.. ;d

I must have missed this conversation- can you explain why RJ thinks improving your 400 will boost your vertical? Sub 50 is very very legitimate time, if you could do that will a couple months worth of sprinting then I'd say you have some serious talent...

quoting him:

"And beyond weights, a few studies done on higher level sprinters revealed that the longer the race a sprinter specializes in, the greater stiffness he exhibits (in a rebound jump test). This could have to do with the fact that a byproduct of anaerobic glycolysis stimulates collagen formation in tendons and ligaments, and further studies have shown a correlation between distance training and tendon and ligament mass and strength. Either way, anaerobic glycolysis training (continuous work between 20-40 seconds in duration) or any training that generates lactic acid, also seems to be good for tendon stiffness. "

great thread he started:

http://dbhammer.proboards.com/index.cgi?board=power&action=display&thread=2383&page=1



ya well ive run 4:32 mile back when boxing.. even though i couldn't repeat it i routinely got 4:5x's and a few 4:4x's.. long distance is what i was born for..

i want to compete in 400's too eventually.. i know i can get sub 50.. i ran 1:04 1/4th mile the other day completely wrecked.

peace

mreoyn09

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Re: ADARQ's journal
« Reply #79 on: July 02, 2009, 06:14:48 pm »
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Got it- I thought there was some discussion over here or something directly related to your training. Now that I've switched to 400m I will be very interested to see what you can accomplish if you do ever start competing  :)

adarqui

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Re: ADARQ's journal
« Reply #80 on: July 02, 2009, 06:20:40 pm »
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Got it- I thought there was some discussion over here or something directly related to your training. Now that I've switched to 400m I will be very interested to see what you can accomplish if you do ever start competing  :)

ya i been following your log..

i plan on running 400's again for 3-5 days starting tuesday.. so hopefully i can get some runs on a nice track instead of all this pavement/concrete shit.

all of my recent runs left me with no acid in my legs or anything.. just my lungs.. i just need to keep running them and get my lungs /vo2 back in shape and ill be able to keep pushing the intensity without thinking about it much.

i would seriously love to kick some ass in 400m.. and meet some really beautiful sprinter chicks.. so i have alot of motivation to do some meets in the near future ;d

peace man

RJ Nelsen

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Re: ADARQ's journal
« Reply #81 on: July 02, 2009, 09:05:39 pm »
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Andrew, you're the type of crazy I could only dream of being. Just reading about all of these 400s is making me sick. ;D

Go get it man, that sub 50 will be yours. 

adarqui

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Re: ADARQ's journal
« Reply #82 on: July 02, 2009, 09:10:14 pm »
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Andrew, you're the type of crazy I could only dream of being. Just reading about all of these 400s is making me sick. ;D

Go get it man, that sub 50 will be yours. 

hah thanks man..

i think im about to go jump rope.. fast 50 rep intervals w/ lots of rest..

adarqui

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Re: ADARQ's journal
« Reply #83 on: July 02, 2009, 09:44:25 pm »
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possibly nicer frame:


adarqui

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Re: ADARQ's journal
« Reply #84 on: July 03, 2009, 02:16:38 am »
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7-2-2009 evening workout (#2)

~2 mile walk, nice and slow, while doing 50 turn full-blast-speed jump rope.. i did about 25 or so of the intervals, alternating between completely stiff leg fast hops and quick sprinter style..

the cool thing about stiff leg jump rope speed hops is that your calf just are recruit in rhythm with your fast shoulder action, so you hardly mess up even going fast as hell..

sprinter style intervals i go blazing fast.. felt real good tonight..

i messed up less than 5 times in those 25 sets.. so that was good, coordination + speed was good.

didnt get tired at all.. end of session was more explosive than beginning.

i need to get some jump rope stuff on tape (at night) for fun..

mreoyn09

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Re: ADARQ's journal
« Reply #85 on: July 03, 2009, 11:26:02 am »
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Yea a track should treat you well (relative to that concrete path). Look forward to seeing your times. Good luck with sub 50!

Kellyb

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Re: ADARQ's journal
« Reply #86 on: July 05, 2009, 11:57:58 am »
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Rearfoot running usually coincides with lack of glute activation/overactive quads.  When your pelvis isn't inherently in an optimal position and you try to run on the balls of your feet there's a ton more force involved then if your pelvic position was optimized.  If you ever get a chance, try doing about a 30 minute walk up a slight incline, focusing on contracting your glutes.  The next day see if you notice a difference in how you walk and how your foot inherently hits the ground. Also have you ever worked much on hip flexor strengthening? Given your body structure that in combo with glute activation work (which I know you're already doing), usually does good things.  

I think you're also getting a form of neural stimulation with the sprints. I think I wrote about it before way back when. If you're a bball player and you go out and do some top speed sprints beforehand (minutes or even a day), it makes everything taking place on the bball court seem slower and jumps seem easier. The problem is they can also contribute more to fatigue, so not everyone is in position to take advantage of them.

adarqui

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Re: ADARQ's journal
« Reply #87 on: July 05, 2009, 06:35:12 pm »
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Rearfoot running usually coincides with lack of glute activation/overactive quads.  When your pelvis isn't inherently in an optimal position and you try to run on the balls of your feet there's a ton more force involved then if your pelvic position was optimized.  If you ever get a chance, try doing about a 30 minute walk up a slight incline, focusing on contracting your glutes.  The next day see if you notice a difference in how you walk and how your foot inherently hits the ground. Also have you ever worked much on hip flexor strengthening? Given your body structure that in combo with glute activation work (which I know you're already doing), usually does good things.  

I think you're also getting a form of neural stimulation with the sprints. I think I wrote about it before way back when. If you're a bball player and you go out and do some top speed sprints beforehand (minutes or even a day), it makes everything taking place on the bball court seem slower and jumps seem easier. The problem is they can also contribute more to fatigue, so not everyone is in position to take advantage of them.

ya, growing up i had NO glutes, NO hamstrings, and good quads.. so that might explain why i became a heel->toe guy.. i mean if i sprinted MAX, i wouldnt be heel->toe... but for something like a 400 i would be, because my calfs would die 200m in and i'd be sore for 7 days or so.. so on distance sprints, or jogging on my toes for long distance, they would just completely get torn to shreds, so i always heel->toed them.


i've done that walk thing you describe, but i don't stick to it :/ i have noticed a different feel the next day.. but nothing i could explain.. very slight change.. i did it on a flat surface though not an incline.


ya im definitely getting neural + structural from the sprints.. plus i get to somewhat deload from jumping mentally, which makes me damn hungry to go out there and dunk after a week off.. so a few things contributing i think.. but i really like these 400's alot.. can't wait to run them this week! taking a week off jumping and doing 400's + squatting + lunges..


what type of hip flexor work do you recommend? i have gotten real lazy with core, and even lazier with hip flexor.. ive rarely done any hip flexor work, thats probably because they are very week.. i've only gone through a few phases of hip flexor work and i usually stopped just cause they get so tight/sore.


thanks for the post man!

peace

adarqui

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Re: ADARQ's journal
« Reply #88 on: July 05, 2009, 06:52:42 pm »
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7-5-2009

i
am
dead.



~15 dunk attempts, landed 4.. i was just trying to throw down so hard, i had some fly all the way to the other end of the court... we had to dunk during a full court game so, when they'd call foul we'd do our dunks.. kind of rushed a bit but i did land some very nice ones..

then me/eddie went to shoot our DVD we're making.. some training DVD.. ran like 100 sprints no lie we were toast.. lots of force absorption stuff too hehe.



here's some misses from today, saving all makes and stuff for possible DVD stuff.. just got to do that.. anyway, some crazy hard misses in here from me.. first are are brutal:



<a href="http://www.youtube.com/watch?v=E4HARfXc5cY" target="_blank">http://www.youtube.com/watch?v=E4HARfXc5cY</a>




here's some pics:

eddie make (says miss but he made it, typo), good head height:




two of my misses:




100m200m

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Re: ADARQ's journal
« Reply #89 on: July 05, 2009, 10:33:35 pm »
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what type of hip flexor work do you recommend? i have gotten real lazy with core, and even lazier with hip flexor.. ive rarely done any hip flexor work, thats probably because they are very week.. i've only gone through a few phases of hip flexor work and i usually stopped just cause they get so tight/sore.

What about Rj's "All About the A-Chain" article?  He has some weighted and some unweighted activities in it.  Hurdle drills like step overs and stuff aren't in the article but they were used the most by my track team for hip flexor work.