Adarq.org

Well, I wrote up the first bit of Project Phoenix.

http://www.pure-dedication.com/index.php?option=com_content&view=category&id=36:lab-rj&Itemid=56&layout=default

Questions, comments, and insults are welcome.

Hi RJ

Best of luck with project Phoenix. You obviously have a lot of training knowledge but like many of us, don't always practice what we preach. I would love to hear more about your reasoning for using and the benefits of 5 second trampoline sprints. I assume this is just flat out sprinting on the spot on a mini trampoline but I was wondering what this is supposed to od. I remember reading about the mini tramp jumps in the Inno-sport book but haven't given them much thought since.

Cheers

Jack

You said it. Knowing what you need to do and actually doing it are two different things. I'm hoping outlining all of this will force me to do the things I hate.

As for the trampoline sprints, yes, they're just sprinting upright in-place on a mini trampoline. They're supposed to be used to teach quicker muscular relaxation in a minimal impact-stress environment, but I'll be using them primarily as a means of metabolic training when I don't have a hill available for hill sprints. They're a lot more taxing than you'd think when you get up to 6+ strides per second.

looks good man.. just funny seeing you train like this now..

definitely for the better though.. i like it and can't wait to see how it goes.


in the next phase will you implement the heavier ISO HF split squats?

peace man

Haha, training like this sucks, but I've been needing to do it for so long.

And I don't know if I'll be incorporating HF squats again for a long time. I love them as a movement, by SL ISO DLs are awesome too. I've never seen another exercise that crushes my glutes nearly as well without over-recruiting the adductors.

This reminds me, I need to write an article addressing all this current cardio overanalytical omegawave  rage etc.  It really frustrates me to no end because not only do they make it all guruesque sounding but they make up their own terms in place of old standsards like lactate threshold, aerobic threshold etc. and toss out HR numbers like they're standard when they're individual specific.    If you're gonna make your conditioning that complicated and you're already training inno-sport why don't you use their terms for it...aerobic reserve, aerobic response, anaerobic reserve etc. ?

ya conditioning is very simple..

What particularly gets to me is some of the descriptions they use like "hypertrophication of type II intermediate fibers"  makes it sound like some type of cutting edge muscle growth method. They don't bother to explain what they're really talking about though.  What they really mean is growth of mitochondria in type II fibers or you could also say, slow twitchification of type II fibers. 

good article i enjoyed reading it..i think you will go a long way as you have a good atitude and a desire to get better and your not afraid of hard work i would say by reading it..i do sprinting myself and the best success i had was when i was on the track 6 times a week maybe try and get on the track and running sprints or tempo at least 4 times a week..for condiotining i like to do tempo running at 75% max speed..early in the season i push the weights and tempo hard to build good base with a little speed work  .. as the season progresses more speed less tempo..i telling you this as this worked really good for me this season..i neglected conditioning before so i would say you will see good improvements with better fitness..for the conditioning why not do running for that as it is specific to sprinting..good luck

Dan, thanks for the kind words and the advice.

I would spend more time on the track, but I live in Alaska and there's snow on the ground 7 months out of the year, and it's only warm enough to run outside for 4. My plan is largely tailored to my environment. I am trying to get as much on-track time as possible while it's warm though.

Well you don't always have to be on the track.  A full size (not high school) basketball court is 50'x94', which means that 2 laps plus running one of the short sides is about 103 meters, which can work for tempo.  I do starts along the long side sometimes but only for about 20m because I need space to slow down.