Adarq.org

01/12/2011: TEMPORARILY DISCONTINUED, THOUGH I WILL STILL CHECK JOURNALS AND GIVE FEEDBACK CRITIQUE.


So, I've mentioned on my youtube videos (http://www.youtube.com/adarqui) that I am offering "free training". So, let me quickly tell you how it works in the sections below. But first, if you don't know anything about me or what I do, then check out my short biography here which will give you my credentials and background:
- http://www.adarq.org/forum/bios/the-adarqui-bio/

Here are some other links to training footage:
- http://www.adarq.org/forum/bios/the-adarqui-bio/msg2580/#msg2580
- http://www.youtube.com/adarqui
- http://www.adarq.org/forum/adarq-org-special-content/adarqtv/

Why offer free online coaching?

Easy, I love seeing people get results and reach their goals. I also don't like the fact that for the most part, people tend to just throw money at programs hoping they work, it's alot more involved than that, it takes hard work and a long term consistency to truly transform your athleticism. Finally, I'd love to see more coaches open up their training of athletes publicly, even if it's not free training they are offering. There is alot to learn from a detailed journal, and unfortunately we hardly see any journals of athletes working under "top coaches", for many reasons, including the fact that many coaches don't want their "secrets getting out". Regardless of secrets, nothing can replace great "in person" coaching in a motivating environment, so if you're a coach reading this, it would be great if you opened up your training process more if you havn't already, so that we can do our part to set the strength & conditioning community in the right direction. I'm not talking about a few performance videos here and there either, i'm talking about detailed journaling.

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What I will do for you.

First, let's go over what I will do for you:

• Help you design an effective individualized program to meet your goals
• Teach you how to properly track progress in a journal
• Help you modify the program or create new programming as needed

If you don't actually want me to design a program for you or anything, that's cool too, start a journal and write down your training for all to see, receive feedback & support.

Training programs can be designed for:
- power & speed, such as vertical jump and sprinting
- fat loss
- physique enhancement (lean mass gain, bodybuilding)
- strength gain
- sport enhancement, such as improving power, speed, conditioning, injury prevention, flexibility, & agility
- conditioning for sport, such as running, basketball, or all around fitness

In order to get really detailed programming from me, then I need some information from you. Next section.

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What I need from you

In order to properly provide programming, I need to get some detailed information from you. Without this information, it is impossible for me to come up with anything other than general feedback. So, below is the list of stuff I need from you. A description of each category follows. Fill that out, post it in a journal, and we're good to go. We can then start to work out a program/routine to help you meet your goals. Keep in mind that all programs written or feedback given is intended to be as safe as possible, but it is up to the athlete or individual to carry out this information responsibility and to use sound judgement in training to avoid injury.

So, to receive detailed & customized training programming, fill the information out below as thoroughly as possible and PASTE it in a journal that you create here: http://www.adarq.org/forum/progress-journals-experimental-routines/

What I need to know:

AGE: In years.

HEIGHT: In ft/inches or centimeters, specify.

WEIGHT: In lb. or kilos, specify.

SLEEP SCHEDULE: What time do your normally goto sleep and wake up? This information is important because erratic sleep schedules can have a very significant impact on performance. When you wake up, do you feel drowsy, alert, or what? Do you have a hard time falling asleep? Do you take sleep aids?

BODY TYPE: Athletic, fat, skinny? If fat, Where do you carry most of your fat? If muscular, are you top heavy, bottom heavy, proportional?

GOALS: List all of the goals, long term is most important here, but listing short term goals is just fine as well. This is where you would write that you want a 4.5 40 yard dash, 45 inch running vertical jump, 6% bodyfat, sub 5 mile, losing 40 pounds, etc.

CURRENT ABILITY: Based on your goals above, where are you currently? This information is needed to know how close you are to achieving your goals.

INJURY HISTORY: This is extremely important, list out any current or past injury related issues you've had. Injuries can include very bad strains/sprains/tears, breaks/fractures, reconstructive surgeries/surgeries in general, tendonitis, bursitis & other inflammation, cortisone injections etc.

TRAINING HISTORY & ACHIEVEMENTS: This is where I get to know more about how hard you train, and what you've achieved by training yourself or even under the guidance of other individuals. I want to know what makes you tick and how hard you work.

CURRENT ACTIVITY LEVEL AND/OR TRAINING PROGRAM: Basically, briefly, what have you been doing for the last 3 months? What kind of training, including weights or conditioning etc. I need a general idea of how you have been training, as this will have a major impact on programming/feedback I provide. So be as specific as you want, I just need a good idea of what you've been doing.

BRIEF OVERVIEW OF CURRENT DIET: Nutrition is very important, I need to know generally how you are eating. Do you eat junk food? Do you drink sodas? Do you eat lots of veggies/protein? Do you take supplements? What does a typical day's eating look like for you?

IMPORTANT ACTIVITIES: List out anything that might interfere with training, such as work, school, basketball games, and stuff like that. For example, if you need to be 100% every sunday for a football game, I need to know things like that.



Here is the above categories in an easier to fill out format: http://www.adarq.org/forum/performance-training-blog/free-training-free-customized-athletic-programming-free-online-coaching/msg9077/#msg9077



Ok well, to people who aren't serious that may look like alot of info to provide, but for the people who are serious, it is necessary for myself to provide the most effective programming possible to help you achieve your goals.

GO GET IT.

great job, really looking forward to seeing this

awesome adarq your the man, i might have to take you up on that after i finish my strength cycle in a couple weeks

thanks

cool man, i'm down!

It's really great that you're doing something like this. Props

thanks man. just trying to do my part in fixing this 'journals go nowhere' issue we see for the most part on forums.

other coaches need to open up their training more, show detailed journals of their athletes, so that we can all progress this damn s&c like it should be.

peace man!

Quote from: adarqui on July 25, 2010, 05:36:00 pm

Quote from: Nightfly on July 25, 2010, 05:18:44 pm

It's really great that you're doing something like this. Props

thanks man. just trying to do my part in fixing this 'journals go nowhere' issue we see for the most part on forums.

other coaches need to open up their training more, show detailed journals of their athletes, so that we can all progress this damn s&c like it should be.

peace man!

Wikileaks needs to turn its eye to S&C.

haha ya.. someone needs to dump all those convos between scammers to wikileaks

when i make the nba and bring 80,000 athletes to adarq.org, are you gonna try to coach em all 24/7 or just come up with an ebook so u can keep training?

You do realize there probably aren't 80,000 athletes in all American professional sports combined?

AGE: 35

HEIGHT: 5' 4"

WEIGHT: 138.6-140.4 lbs

SLEEP SCHEDULE: I try to get 8 hours

BODY TYPE: 15-23% body fat, (different methods give different results)

GOALS: Strength gain, muscle gain, body fat down to 8 to 10 % in about 6 months

CURRENT ABILITY:

INJURY HISTORY: No injury history but I fear I'm prone to developing knee problems due to family history of arthritis

TRAINING HISTORY & ACHIEVEMENTS: Have weight trained on and off but not on a consistent basis. Recently took up jogging combined with weight gain, and was able to shed about 10 lbs

CURRENT ACTIVITY LEVEL AND/OR TRAINING PROGRAM: I've been following the split routine for about a month with some moderate success in strength gain. (5 exercises/muscle  3-4 days a week)

BRIEF OVERVIEW OF CURRENT DIET: 50% protein, 20% fat 30% carbs, vegetarian diet, includes vegetables and low GI grain (Quiona with wheat and chickpea flour). Most protein comes from 3-4 protein shakes over the day, 50% of which comes from organic hemp and 50% whey and about 100 grams of beans everyday

IMPORTANT ACTIVITIES: Desk job. Main physical activity includes just 1to 1:30 hours in the gym. Plan on adding in jogging again 2-3 days a week.

K posting in journal section can't wait