Author Topic: a fast and explosive donkey!  (Read 1081019 times)

0 Members and 1 Guest are viewing this topic.

LBSS

  • Hero Member
  • *****
  • Posts: 12841
  • plugging away...
  • Respect: +7949
    • View Profile
    • Email
Re: no bounce, need bounce
« Reply #540 on: October 04, 2010, 06:01:23 pm »
0
SR sessions are planned as max 20 yard sprints and max DLRVJs, although given the limitations of the facilities I have available, that might have to change (e.g. there isn't always something to jump to, sometimes it's raining outside so the track is out, etc.). Might be helpful to have a menu of activities, actually. Thoughts on 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

  • Administrator
  • Hero Member
  • *****
  • Posts: 34034
  • who run it.
  • Respect: +9110
    • View Profile
    • Email
Re: no bounce, need bounce
« Reply #541 on: October 04, 2010, 06:29:29 pm »
0
SR sessions are planned as max 20 yard sprints and max DLRVJs, although given the limitations of the facilities I have available, that might have to change (e.g. there isn't always something to jump to, sometimes it's raining outside so the track is out, etc.). Might be helpful to have a menu of activities, actually. Thoughts on that?

i thought sprints were bugging your toe?

you can sub sprints with mr tucks, mr pogos, high speed jump rope (100 turns), stair sprints etc

pretty hard to sub for DLRVJ, but if i had to, i'd pick MR DL (double leg) BOUNDS for distance, not max distance/deep landings though.. so using no deeper than a half squat landing, bound for distance, around 5 bounds, keeping note of where you landed, maybe putting a marker, and trying to beat that each set.. you could go on for 10-15 total sets.

i have vid in exercise index and other vid on my youtube (over hurdles), over hurdles gives pretty much the optimal trajectory, so if you don't have hurdles, you want to mimic that style of dl bound vs those deep dl bounds you see strength dominant throws/other athletes doing.


LBSS

  • Hero Member
  • *****
  • Posts: 12841
  • plugging away...
  • Respect: +7949
    • View Profile
    • Email
Re: no bounce, need bounce
« Reply #542 on: October 04, 2010, 07:44:11 pm »
0
Sprints in Nike Frees were bugging. New kicks still not ideal but definitely improve things enough that I can set up okay. Should try push-up starts. Thanks for the other suggestions.
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

  • Hero Member
  • *****
  • Posts: 12841
  • plugging away...
  • Respect: +7949
    • View Profile
    • Email
Re: no bounce, need bounce
« Reply #543 on: October 04, 2010, 08:36:03 pm »
0
warm up
foam roll legs x10 mins

work
easy jog x30 mins, ~3.4 miles

cool down
walk some
stretch

HR was around 130-135, just about perfect for a recovery run. Felt extremely easy, could have kept going at that pace for a long time.
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

  • Hero Member
  • *****
  • Posts: 12841
  • plugging away...
  • Respect: +7949
    • View Profile
    • Email
Re: no bounce, need bounce
« Reply #544 on: October 04, 2010, 08:51:47 pm »
0
Inspired by zgin:

The Luke Smoothie


est. cost: no idea

ingredients:
one banana
half cup of frozen strawberries
quarter to half cup of frozen blueberries
scoop of protein powder
three spoonfulls of plain nonfat yogurt
water

procedure:
place strawberries in blender first, followed by blueberries
add scoop of protein powder, then yogurt
slice up banana on top
add cold water until it's filled in the gaps below and just reached the bottom of the banana
blend
stop
scrape sides of blender
blend some more
enjoy the greatest smoothie ever created by man or beast.
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

  • Hero Member
  • *****
  • Posts: 12841
  • plugging away...
  • Respect: +7949
    • View Profile
    • Email
Re: no bounce, need bounce
« Reply #545 on: October 04, 2010, 11:56:38 pm »
0
Vid from yesterday: <a href="http://www.youtube.com/watch?v=Pi4vXsFgvig" target="_blank">http://www.youtube.com/watch?v=Pi4vXsFgvig</a>

Sprint is full of problems, I know. No triple extension on the first step, for one thing. First jump is awful, the second and third not so bad. Didn't record the best jump of the day, which was about 31" or maybe a bit more.
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

  • Hero Member
  • *****
  • Posts: 12841
  • plugging away...
  • Respect: +7949
    • View Profile
    • Email
Re: no bounce, need bounce
« Reply #546 on: October 06, 2010, 08:43:13 pm »
0
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

Time was a factor tonight, got to work early and left late for the second day in a row. Tomorrow, back to work at 8.  >:(

warm up
walk fast as shit to the gym
core stretches, fast
couple of jumps, arm circles, YTW

work
MR tuck jumps 2x10
MR pogos 2x10

REA squat 2x3x85
jump squat 3x3x85

cool down
stretch

Low back felt a little iffy on the REA squats, will stay at this weight next time through.
« Last Edit: October 12, 2010, 07:09:33 am 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

ssr7

  • Sr. Member
  • ****
  • Posts: 288
  • Respect: +6
    • View Profile
    • Email
Re: no bounce, need bounce
« Reply #547 on: October 06, 2010, 09:04:22 pm »
0
Vid from yesterday: <a href="http://www.youtube.com/watch?v=Pi4vXsFgvig" target="_blank">http://www.youtube.com/watch?v=Pi4vXsFgvig</a>

Sprint is full of problems, I know. No triple extension on the first step, for one thing. First jump is awful, the second and third not so bad. Didn't record the best jump of the day, which was about 31" or maybe a bit more.

yo, looks like you got rim on the last one man! worrrrddd

LBSS

  • Hero Member
  • *****
  • Posts: 12841
  • plugging away...
  • Respect: +7949
    • View Profile
    • Email
Re: no bounce, need bounce
« Reply #548 on: October 07, 2010, 07:16:58 am »
0
Psh, I touched rim on all of them. Last one was the highest, though.
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

cowed77

  • Hero Member
  • *****
  • Posts: 1293
  • fall down seven times, get up eight
  • Respect: +63
    • View Profile
    • Email
Re: no bounce, need bounce
« Reply #549 on: October 07, 2010, 11:17:30 am »
0
ur runup looks like it would benefit from a little more speed dude...

and wat fucking gym is that? theres a big ass tyre for flippin there? on the courts? wont it mess up the place quick?
awesome!
BW: 74kg
Ht: 174cm, 5'8
reach: 220cm

cowed77

  • Hero Member
  • *****
  • Posts: 1293
  • fall down seven times, get up eight
  • Respect: +63
    • View Profile
    • Email
Re: no bounce, need bounce
« Reply #550 on: October 07, 2010, 11:19:00 am »
0
that shake looks like it would taste weird, i mean, so many different fruits...

i dun like the blender, gives shakes a frothy and bubbly texture... :/
BW: 74kg
Ht: 174cm, 5'8
reach: 220cm

LBSS

  • Hero Member
  • *****
  • Posts: 12841
  • plugging away...
  • Respect: +7949
    • View Profile
    • Email
Re: no bounce, need bounce
« Reply #551 on: October 07, 2010, 11:34:30 am »
0
ur runup looks like it would benefit from a little more speed dude...

and wat fucking gym is that? theres a big ass tyre for flippin there? on the courts? wont it mess up the place quick?
awesome!

That's my gym, dude. Balance Gym, in good old Kalorama, Washington, DC. People flip the tires all the time, lot of "functional" training around. We have basically no lifting machines except a cable tower, but three squat racks, an olympic lifting platform, benches, jump ropes, med balls of various types and sizes, DBs up to 125 or something like that, etc. It gets cramped at times cause of the classes (especially Crossfit), but otherwise it's a great gym. I gotta admit, flipping tires is super fun. Don't think it really messes up the floors, although the court is getting a bit old and there are some dead spots. Not from the tires, though.

You're totally right about my run-up. It's kind of "mushy" at the moment, as adarq said the other day.

that shake looks like it would taste weird, i mean, so many different fruits...

i dun like the blender, gives shakes a frothy and bubbly texture... :/

Tastes so good, you have no idea. If you don't like the blender, how do you make shakes?
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

cowed77

  • Hero Member
  • *****
  • Posts: 1293
  • fall down seven times, get up eight
  • Respect: +63
    • View Profile
    • Email
Re: no bounce, need bounce
« Reply #552 on: October 07, 2010, 11:48:25 am »
0
i mix my whey with milk when im at home, or water if im at work. i try not to shake it too much, and sorta swirl it till it mixes...

and wow, u own a gym, and one which sounds like the kinda gym i'd like to be a member of. totally BADASS status!!
BW: 74kg
Ht: 174cm, 5'8
reach: 220cm

LBSS

  • Hero Member
  • *****
  • Posts: 12841
  • plugging away...
  • Respect: +7949
    • View Profile
    • Email
Re: no bounce, need bounce
« Reply #553 on: October 07, 2010, 01:17:43 pm »
0
LOL, I don't own the gym. I'm just a member. Feel like I own the place, sometimes, though.  ;D

I'd settle for owning a home gym, but that's off the table at the moment because I don't even own a home.
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

  • Hero Member
  • *****
  • Posts: 12841
  • plugging away...
  • Respect: +7949
    • View Profile
    • Email
Re: no bounce, need bounce
« Reply #554 on: October 09, 2010, 01:41:49 pm »
0
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

I'm coming down with the cold that my GF had last week. So just felt a bit sluggish. Some tightness in my left calf, too.

warm up
easy jog
core stretches

work
20 yard sprints and various jumps (DLRVJ on grass, SVJ, stair jumps, DSVJ) x a bunch
core circuit x3
--crunches x50
--side plank x30s ea
--reverse hyper on ground x20

cool down
stretch
« Last Edit: October 12, 2010, 07:09:02 am 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