Adarq.org

Hey Kingfish, I was just wondering, do you have some history in regards to the height of your vertical?  I mean, were you ever jumping 25" or anything like that?  I was wondering how long it took you to build your vertical to what it is.

it is not better to eat every 3 hours compared to eating 3 times a day!

diet-wise, fast food is not bad or worse than other food. it's usually more calorie dense and you can overeat easier. if you know that and don't go crazy with it you can eat "bad food" here and there. (health-wise is a different thing).



oh, and: don't do p90x !

Yeah exactly, the ideal athlete eats McDonald's three times a day with no snacks and no supplements.

Ok, this is the problem with online stuff.  You get people contradicting one another with no support.  I will get some studies up here next.  However, so I'm clear, it seems like you are advocating 1.  Eating fast food vs. whole foods doesn't matter and  2.  eat 3 times a day and not snack or eat every three waking hours. 

As far as the junk food, Adarq even has something up talking about putting junk in your body and "eating like an athlete" I just have to find it.  I agree she can definitely eat fast food especially if she needs to get some calories in there, I am saying all else equal, it's best to eat whole foods unless you can't get the calories.  Seriously can't believe you would advocate eating 3x a day rather than more frequently -"athletes" eat constantly - about 1,000,000 studies supporting this, I will get them just at work right now.  If you really want to put on some weight with good calories, you can go with a cytogainer and put on as much weight as you want.  It's a 2,000 calorie supplement.

Also, I said a NUMBER of times that p90x isn't the only program out there, I was suggesting it as something to help tone and work on some general strength which is what many women want.  If you guys have a program maybe you could share it with her instead of saying "not this" "not that" I'm just suggesting what many women want - getting toned and getting a little more strength.  Also, if you actually read what she wrote, she says she has a newborn, and one month of lifting experience, so maybe it would be more convenient to work out at home and easier to not perform technical lifts.  Anyway, you can do this for upper body below...maybe you guys will say not to do this too and provide no solutions.

http://www.adarq.org/forum/lancests-performance-blog/effective-and-time-effecient-upper-body-

then click on "Effective and Time Effecient Upper body *(and lower) Training for Athletes"

There is some good information in there.  Also, you should read over this, it's good for skinny athletes and will give a template you can follow.

http://www.defrancostraining.com/articles/38-articles/64-westside-for-skinny-bastards-part1.html

And, Raptor, you say were saying "if you want to become an athelete you better train like one" - although I agree, she actually said "I'm looking to get a stronger upper body" which could freaking mean anything.  It could mean she wants to get a little stronger and is mostly concerned about tone, which is exactly why I was asking her what her goals were.  I do not assume everyone has the same goals - that's why I was trying to ask her her goals.  P90x is great for toning and easy to follow, so if that's what she wanted I do not see the issue with it.  In terms of the workout  I was asking about what access to equipment she had in terms of a gym, squat rack, all that.

And, so we're clear, I just wanted to help this person, not argue.

Why? Shouldve just said cereal 

Haha, on no it's fine, it's just very detailed.  As far as your eating habits are concerned, you generally want to eat every 3 waking hours, and eat right when you wake up.  Obviously this is frequent, but it can be something like a banana.  If you look at your schedule, you are not eating from 5pm until 9am, in which case your body is going catabolic.  Obviously, eating is only part of the story, one of the other parts being your workout routine.

What do you think about something like p90x?  I help a few women I know with their diet and form on some exercises (they have asked me) and it has helped them get much stronger and lean up.  One of the best facets of something like p90x is that you can just follow along and press play.  I am not saying it's the only program, it's just pretty comprehensive and easy to follow.  If not there are many other programs out there. 

Get both, I would get a casein protein as well.  Make sure you are working out optimally before you start supplementing (e.g. moving up your weights) otherwise you will be just wasting your supplements.

Quote from: LBSS on January 13, 2011, 10:42:03 am

8x100 sprints are a TERRIBLE way to produce any kind of physiological quality that you'd want as a sprinter. Terrible.

Well I don't know. But that 8x 100m sprint is a light hill incline about a pace above jog. Described as 70% of sprints speed. I think it's a form of recovery session. Sorry, I didn't explain it earlier.

The sprints in week 2 of intermediate explosive are 8x80m at 100%
Week 3 is 8x100m uphill with no % of speed listed.
Week 4 is 10x100m with no % of speed listed. 

I emailed Adam regarding the week 2 sprints and that email is below.  I asked for clarification about weeks 3 and on but was not given a response in terms of the sprint % that you are supposed to use.  I fail to see where it is "described as 70% of sprints speed."  This is not described in the Vertfreak template, but perhaps you received it from another source.

 Me:   3) In the "Intermediate explosive" program you have listed 8x80 uphill sprints before a workout essentially based on squatting and stiff leg deadlifts.  I see no % max listed on the uphill sprints so does that mean you should sprint at full speed?  Wouldn't sprinting 80 meters uphill 8 times at full speed wear you out before squatting?

Adam:  Anything under 100m will be at 100%, with near full recovery between sprints.  Proper recovery, and your squat should be fine. 

From what I'm getting, all the important people have something negative to say about every single product.

If Adarq had a product I'd just buy that and be done with it.

I need the most solid, updated product to buy for my coming summer regimen. Classify me as a beginner with a lot of heart.

Right now, Jump Manual is the most logical choice for me based on all the reviews I'm getting. I have yet to see any tangible results for VF, but the same goes for Jump Manual. Flying in Four I hear had some fast results.

So which will it be?

(Yeah I know, IRC w/ Adarq >>> all of these shits, but I want at least a program or book to read up on while Adarq's off walking his dog on Sundays)

(No VJB please. Let's not open a can of worms, I know it's the bomb and all, but if it would be those 3 up there, which one?)

My friend,

I have copies of all of these programs.  What I would recommend is that you ask Lance or Andrew to program your training for specifically tailored training.  This is more effective than what amounts to a static template.  If you think you are going to get some "secret" information from any of these programs you are kidding yourself.  One on one coaching will always be more valuable.  Also, if you go with jump manual or vertfreak or flying in four you will have problems that you will not experience here.  What problems you may ask?  Let me break it down for you.

Jump Manual - Recommends to leg press to start.  After spending time talking with Jacob he will switch you over to the squat, but seriously leg press sucks by itself if not coupled with squats.

Vertfreak - 8x100m sprints at the beginning of each workout.  Grammatical errors.  0 customer support.

Flying in four - Static template, Alex Maroko was somehow invovled in this as well.  Perhaps you seek to get the sweet 25" vert that Alex M. has?  Dude is touching rim like no other.

If you are going to buy one of these programs I would go with Jump Manual and stick in close contact with Jacob.  A static template, however, is probably not going to be ideal.  I promise you, that is what you will get.  You can believe me or not, but I went through this whole process.  I couldn't touch the rim when I started.  After lots of smart training I am now able to dunk.  However, hard training will not save you by itself.  I spent many months plateaued using a template.  You can either plateau out on this template based system after a couple months or you can find a way to get coaching from an expert.

I thought this was an anti box jumping thread!