Author Topic: a fast and explosive donkey!  (Read 1080907 times)

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Flander

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Re: no bounce, need bounce
« Reply #525 on: October 01, 2010, 01:04:53 am »
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Looks nice. Ive considered a brooks shoe. Just dont have the money right now.

Joe

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Re: no bounce, need bounce
« Reply #526 on: October 01, 2010, 03:33:26 am »
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"i threaten to kill myself whenever my parnets tell me to get a job" - bjpenn

adarqui

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Re: no bounce, need bounce
« Reply #527 on: October 01, 2010, 04:45:44 am »
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DONE! I AM KING OF THE ADARQ.ORG NERDS!

CHANGING POSTCOUNT TO 100.

adarqui

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Re: no bounce, need bounce
« Reply #528 on: October 01, 2010, 04:46:10 am »
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On the plus side, I finally got a new pair of running shoes today. Ladies, I give you the Brooks Racer ST 4:



ooooh nice... those will look good with a yellow unitard.

ballin`.

LBSS

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Re: no bounce, need bounce
« Reply #529 on: October 01, 2010, 09:10:06 am »
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ooooh nice... those will look good with a yellow unitard.


When/if I am ever actually able to dunk, I'll make a video dunking while wearing this:



And you will know...THE POWER OF YELLOW.
Muscles are nonsensical they have nothing to do with this bullshit.

- Avishek

https://www.savannahstate.edu/cost/nrotc/documents/Inform2010-thearmstrongworkout_Enclosure15_5-2-10.pdf

black lives matter

adarqui

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Re: no bounce, need bounce
« Reply #530 on: October 01, 2010, 03:33:56 pm »
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ooooh nice... those will look good with a yellow unitard.


When/if I am ever actually able to dunk, I'll make a video dunking while wearing this:



And you will know...THE POWER OF YELLOW.

haha!

btw i already know the power of yellow, bananas mang!

LBSS

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Re: no bounce, need bounce
« Reply #531 on: October 01, 2010, 08:13:13 pm »
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neutral focus
SH:SP:SR:SH:SP:SR:SH:SP:SR:SH:SP:SR:
power focus
SH:SP:SP:SR:SR:SH:SP:SP:SR:SR:
speed/reactivity focus
SP:SR:SR:SR:STIM:TEST

Mmmm...banana...

Workout tonight was frustrating because it's Friday, so my normal track was occupied by a football game. Had to run a bit farther to the track at Howard, which is fine except there's nothing to jump to. So my jumps were definitely submax and kind of hard to judge. On the bright side, new shoes felt awesome. So. Light. Weight.

warm up
jog x1 mile
1st set of core stretches
sprinter's warm ups

work
SS x3
--sprint 20y x3
--various jumps x10-15

cool down
jog x1 mile
stretch

Sprints were okay. A couple felt excellent, a couple not. Right calf starting getting wonky at the start of the fourth set so I called it a night
Muscles are nonsensical they have nothing to do with this bullshit.

- Avishek

https://www.savannahstate.edu/cost/nrotc/documents/Inform2010-thearmstrongworkout_Enclosure15_5-2-10.pdf

black lives matter

adarqui

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Re: no bounce, need bounce
« Reply #532 on: October 02, 2010, 06:55:51 pm »
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bet you shat your pants a little during the mich/indiana game.

LBSS

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Re: no bounce, need bounce
« Reply #533 on: October 03, 2010, 01:12:36 am »
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bet you shat your pants a little during the mich/indiana game.

You have no idea. Agony.

Today: walked a lot, bunch of miles, not sure how many. Beautiful day.
Muscles are nonsensical they have nothing to do with this bullshit.

- Avishek

https://www.savannahstate.edu/cost/nrotc/documents/Inform2010-thearmstrongworkout_Enclosure15_5-2-10.pdf

black lives matter

bedouindunker

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Re: no bounce, need bounce
« Reply #534 on: October 03, 2010, 02:36:56 am »
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hey LBSS... what should i do about this pain in my waist area (i dont know if its hip flexor, groin, core)... it hurts when i do lunges or just by bending over... its more the right area... 

LBSS

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Re: no bounce, need bounce
« Reply #535 on: October 03, 2010, 02:59:50 pm »
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hey LBSS... what should i do about this pain in my waist area (i dont know if its hip flexor, groin, core)... it hurts when i do lunges or just by bending over... its more the right area... 

sent you a pm.
Muscles are nonsensical they have nothing to do with this bullshit.

- Avishek

https://www.savannahstate.edu/cost/nrotc/documents/Inform2010-thearmstrongworkout_Enclosure15_5-2-10.pdf

black lives matter

LBSS

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Re: no bounce, need bounce
« Reply #536 on: October 03, 2010, 06:30:26 pm »
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neutral focus
SH:SP:SR:SH:SP:SR:SH:SP:SR:SH:SP:SR:
power focus
SH:SP:SP:SR:SR:SH:SP:SP:SR:SR:
speed/reactivity focus
SP:SR:SR:SR:STIM:TEST

warm up
shoot hoops -- lot of bricks
core stretches, fast
sprinter's warm ups

work
10y sprint x5
DLRVJ x10 -- mostly ~30, one ~31

squat 3x5x250
DL 5x305
bench 3x5x195
BOR 3x8x145
circuit x3, 2 min rest between circuits
--BSS 12x100
--crunch 20x40
--chin up x7
--dip x12

cool down
core stretches slow
other stretches

Got some video of sprints and a couple of 30" jumps. Will upload in a bit. I'm not being aggressive enough on the run-up for the DLRVJs. Same problem I've had. The best jump I had was the one where I took a couple of seconds to visualize and then really attacked. Need to get more consistent with that.
Muscles are nonsensical they have nothing to do with this bullshit.

- Avishek

https://www.savannahstate.edu/cost/nrotc/documents/Inform2010-thearmstrongworkout_Enclosure15_5-2-10.pdf

black lives matter

adarqui

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Re: no bounce, need bounce
« Reply #537 on: October 03, 2010, 10:21:44 pm »
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neutral focus
SH:SP:SR:SH:SP:SR:SH:SP:SR:SH:SP:SR:
power focus
SH:SP:SP:SR:SR:SH:SP:SP:SR:SR:
speed/reactivity focus
SP:SR:SR:SR:STIM:TEST

warm up
shoot hoops -- lot of bricks
core stretches, fast
sprinter's warm ups

work
10y sprint x5
DLRVJ x10 -- mostly ~30, one ~31

squat 3x5x250
DL 5x305
bench 3x5x195
BOR 3x8x145
circuit x3, 2 min rest between circuits
--BSS 12x100
--crunch 20x40
--chin up x7
--dip x12

cool down
core stretches slow
other stretches

Got some video of sprints and a couple of 30" jumps. Will upload in a bit. I'm not being aggressive enough on the run-up for the DLRVJs. Same problem I've had. The best jump I had was the one where I took a couple of seconds to visualize and then really attacked. Need to get more consistent with that.

nice man, ya i do that visualize/self talk stuff when i do my big sessions.. it really helps.. i can't remember the last time i didn't jump insane high after i say to myself: "this is the only jump that matters, everything else is in the past".. works every time, got it from that olympic triple jumper interview vid haha..

but ya, once you go at this for a while, then you can start incorporating more reactive work (id say no dj's, more like pogos/tucks/etc), then your RVJ should feel way different.

peace

LBSS

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Re: no bounce, need bounce
« Reply #538 on: October 04, 2010, 12:51:22 pm »
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nice man, ya i do that visualize/self talk stuff when i do my big sessions.. it really helps.. i can't remember the last time i didn't jump insane high after i say to myself: "this is the only jump that matters, everything else is in the past".. works every time, got it from that olympic triple jumper interview vid haha..

but ya, once you go at this for a while, then you can start incorporating more reactive work (id say no dj's, more like pogos/tucks/etc), then your RVJ should feel way different.

peace

Word. It's not so much a psyching up thing for me at this point, mostly just visualizing what it should look like as I approach the hoop: aggressive acceleration, big step into the jump and rotate whole body as right foot plants and I launch off the ground. Psyching myself up for real tends to just make me tight, I try too hard.

With respect to adding more reactive stuff, I'm going to wait until I've actually followed through on the current set up. Or would you recommend adding more reactive stuff to SR sessions starting in the next phase? The one thing I've thought seriously about adding was a couple of heavy squat singles or doubles on the power day, just to keep advancing strength as much as possible. My technique is back in an okay place: no knee collapse or wobble and good depth. Thoughts?
« Last Edit: October 04, 2010, 12:53:16 pm by LBSS »
Muscles are nonsensical they have nothing to do with this bullshit.

- Avishek

https://www.savannahstate.edu/cost/nrotc/documents/Inform2010-thearmstrongworkout_Enclosure15_5-2-10.pdf

black lives matter

adarqui

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Re: no bounce, need bounce
« Reply #539 on: October 04, 2010, 04:46:11 pm »
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nice man, ya i do that visualize/self talk stuff when i do my big sessions.. it really helps.. i can't remember the last time i didn't jump insane high after i say to myself: "this is the only jump that matters, everything else is in the past".. works every time, got it from that olympic triple jumper interview vid haha..

but ya, once you go at this for a while, then you can start incorporating more reactive work (id say no dj's, more like pogos/tucks/etc), then your RVJ should feel way different.

peace

Word. It's not so much a psyching up thing for me at this point, mostly just visualizing what it should look like as I approach the hoop: aggressive acceleration, big step into the jump and rotate whole body as right foot plants and I launch off the ground. Psyching myself up for real tends to just make me tight, I try too hard.

ya, if i get tight im screwed too, i psyche up while trying to stay relaxed, which sounds pretty odd.. my psyching up = self talk, deeper breathing, visualization.


Quote
With respect to adding more reactive stuff, I'm going to wait until I've actually followed through on the current set up. Or would you recommend adding more reactive stuff to SR sessions starting in the next phase? The one thing I've thought seriously about adding was a couple of heavy squat singles or doubles on the power day, just to keep advancing strength as much as possible. My technique is back in an okay place: no knee collapse or wobble and good depth. Thoughts?

Phase 1, neutral = 1:1:1:0 x4
Phase 2, power = 1:2:2:0 x2
Phase 3, reactivity = 0:1:3:1 x1

what do you plan on doing for the strength-rective sessions? sure you could definitely incorporate some heavy singles into the strength-power sessions.. a few singles isn't going to cause any excess fatigue unless they are done psyched up/1RM.. if you hit singles at anything under 1RM while 'staying relaxed', there's really 0 fatigue.. volume has to be really low though, like a nice low volume work up to 1-3 singles.

peace