Adarq.org

Welcome Ryhan!

This is a great place to be if your goals include speed and vert. I recommend you read this: http://www.adarq.org/forum/performance-training-blog/free-training-free-customized-athletic-programming-free-online-coaching/

Once you have read that, please head over to the journal section and create your own training journal! Adarqui can best help you if your first post in the journal contains a completed version of the form in the thread I linked above.

Good luck with your training!

You have a strong squat for your weight.

"Ive been told by my coach that I run slow because my pushing is far stronger than my contraction."

If that is verbatim what your coach said, that makes no sense at all. A contraction is required for any movement, pushing included. Perhaps he meant rate of force development (RFD) or reactivity?

welcome man!

Hello guys, my name is Ryhan.
Im 17 y.o. And a fitness enthusiast not really into basketball gave up sprinting last year cause I couldnt beat my pr of 12.21 100m, I would like to get back into the game with some good training and a better vert would be nice for aggresive blading.
Right now my goal is to be faster, and jump higher.


182 cm / 76 kg
shitty vert
1rm squat 135kg

how good is your squat form? it's not that bad considering your weight..

what does your routine look like? there are some things you might want to do to focus on being more explosive, such as jump squats, lunges, and some reactive drills.

Ive been told by my coach that I run slow because my pushing is far stronger than my contraction.

no idea what that means hehe! maybe he means you are stronger mentally than you are physically? dno

anyways pleased to meet you all.

peace !

Ah I seem to have written something confusing contraction wasnt the word I was probably looking for,
What he said was basically I could hammer the ground and move patches of grass, but driving my leg up was not as powerful as bringing it down.

do you have the ability to get any videos up? sprinting, jumping, squatting, lunging, etc?

My squat form is ass to grass, glutes and chest out.
I will try to get some videos up. However I cannot go 100 % into my squats currently due to my right shoulder, I am not supposed to bring up the right arm into the bicep flex position like 90 degrees from elbow hand facing up since the doctor told me not to bring it up like that for 2 months.

damn, what happened to it?

hah hang gliding crash
A wind hit me just as I was flying parralel to the ground and brought my hands up, I extended my arms towards the right so the wing would recover, but It ended up with me landing on my feet and my shoulder hitting my knee.

DAMN! that sucks man.. lucky that's all that happen i guess though!

Not as badass as my deltoid tear.... oh, wait... that happened running into a wall. 

I think your coach is talking about your turnover, you might have great leg strength, but you're not putting one leg in front of the other fast enough.

I had the same problem with squats when I tore my deltoid, when I brought my arm up to the bar the pain was unbearable and worse when I actually put the full weight over my shoulders.

Also, I would stay to the sprints, or consider hurdling. My 100m PR is only 12.11 but I'm much more competitive in the hurdles thanks to some decent form and okay speed. My 200m is my best sprint event, but even in that I'm not great. (PR is 24.15.... shut up I know the 100m average is faster than my normal hundred lol, I accelerate through the race.)