Adarq.org

Quote from: adarqui on October 03, 2016, 09:22:01 am

olympic 1500m runner doing some MR tuck jumps:

Random as hell but...I have those same shoes. Nike Pegasus 32s. (actually have 3 pair lol) Theyre super comfy. Definitely recommend for you guys who run. Kinda cool to see someone that elite wearing the same exact pair i wore to work the other day lol!

hah nice.. ya he is cool. Him and his whole NZ/AU crew posts lots of good videos.

also.. u r a smeakerhead arent u? u have tons of shoes.

i think i will eventually become a sneakerhead for track flats.. I absolutely love these shoes. They are also so much more pimp (IMHO) than normal shoes..

www.instagram.com/trackspikesusa/ <- some beautiful shoes on there .. and they dont even highlight them properly, like real sneakerheads do.. Need better quality pics/lighting and moar shoes. I haven't found an equivalent "trackflatsusa" hehe.

pc!

WEIGHT: ???
SORENESS: glutes a little
ACHES/INJURIES: none
MENTAL STATE: good

- warm up
row x 1 min; joint circles; row x 1 min; walking sprint mobility stuff

- row x 2000m in 8:25.6
humbling. got this only in the second attempt; went out WAY too hard in the first attempt, ~1:45 pace, knew by 500m that i would not be able to finish. stopped, rested a bit, regrouped, and tried again a bit more modestly. had a negative split (4:20/4:05), which is good. but man i have a lot to learn about the rower.

i have to try one of these again - one day.. i remember using one way back but can't remember at all how it felt. seems fun / brutal.

- card circuit x 9
-- push ups
-- leg lowers
gassed, meant to do a full rummy hand (13 cards) but just ran out of steam on the push ups.

- stretch

thinking about new goals for pakistan. dunking, jumping, and sprinting are going to have to take a back seat for the next while because i won't have easy access to a court or track. i don't really want to switch to full-on strength training, although that's tempting, because i think i'm still going to be on the road a lot and want to be able to feel like i'm working toward something even then. and i've neglected aerobic training for many years. so instead, i think it makes more sense to pick some more aerobic or "fitness"-type goals.

here are some possibilities:

- C2 tests: 500m in 1:29 (baseline 1:41) and 2000m in 6:59 (baseline 8:25.6)
interestingly, i'm much closer to a respectable time on the 500m than 2000m.

- deck of cards workout for time: clubs=air squats; diamonds=push ups; hearts=leg lowers; spades=band pull-aparts (would need a baseline for this, no idea how long it would take, push ups would be the limiting factor)

- double unders x 200 for time; single unders x 30 mins for turns; criss-cross double unders x 10

- burpees x 5 mins for reps

- turkish get ups (or sandbag get ups if/when i can fix myself up a sandbag) x 10 mins for reps

- pull ups for reps

- army physical fitness test for score (perfect 300 is 77 push ups, 82 sit ups, two-mile run in 13:18)

any other thoughts? it really helps to have goals or targets, if i'm aimless then training tends to slacken. none of the above does much for power, limit strength, explosiveness, or speed. thoughts about what i could do in limited space on those fronts? adarq in particular, i'm curious what you found helpful back in your vert days that didn't involve ME RVJ. box jumps and depth jumps come to mind, but those are hard to progress, really. if there's some way to measure vert i could add SVJ to the mix? at least try to let it not regress too far?

when i'm in islamabad i should be able to continue doing barbell/dumbbell work, but as i said i think i'll be on the road a fair amount. met with boss today and he's already planning for me to go to karachi and lahore in the next month or so.

You listed lots of solid stuff to do in small spaces.

As for aerobic/anaerobic fitness, Jump rope would be my goto. Then treadmill if possible, then finally the rower. Just because of the "impacts" of the first two. I still like the idea of the rower though, sounds dope.

Everything else you listed (high rep bodyweight calisthenics, other than high rep pullups) is cool but also sounds like it could be quite draining. I *personally* like low tempo calisthenics with proper recovery. I know you would also be using it for conditioning BUT, from my experience, it seems more effective to utilize traditional cardio (jump rope, running, rowing) for improving aerobic/anaerobic fitness, and then using calisthenics to focus on strength / improving weaknesses.

A good example of that would be:
- controlled {walking lunges or bodyweight squats} for volume VS a circuit of all kinds of squat/lunge variations of ~10 reps each @ high tempo
- the latter almost seems to become sensory overload .. as for myself, it definitely makes me feel alot weaker/slower that's for sure.

Anyway it's not a problem to do high tempo crazy circuits various exercises once in a while, I just think it would be counter productive (to strength/power) if done too often.

If you don't have access to heavy weightlifting equip:
So I personally would focus on calisthenics for strength - controlled (to failure or not) with proper recovery.

As for explosiveness .. like you said, DJ's are solid.. BUT, you can also replace that with MR Tuck Jumps, MR Double Leg Pogo Hops, MR Single Leg Pogo Hops, MR Squat Jumps.. 3-5 sets of 10-20 contacts done at near-max-effort (closer to the 10-20 rep spectrum) to max-effort (closer to the 5-10 rep spectrum). In addition you could definitely just get in some Broad Jumps, SVJ's or 1-2 step RVJ's just to get the movement in - if you have space.

So you could do something like:
- solid warmup
- reactive work
- finish with a ton of cardio or strength

or

- solid warmup
- cardio
- reactive work

or

- solid warmup
- strength
- cardio

So, some thoughts on just general programming. For strength, I like the controlled calisthenics exercises (progressively making some of them more intense over time) with proper recovery. For explosiveness/reactivity, I like the MR reactive work & variations of normal movements (broad jumps, svj's, squat jumps, drop step jumps etc). For aerobic/anaerobic endurance, jump rope/treadmill/rower will get it done etc. And if you can get in some sprint sessions out on the streets (if it's safe? or if it it's not crowded?), getting in some freestyle sprints/runs outside would be very beneficial.

As for measuring the MR exercises .. that's tough. People with jump mats could measure GCT's and such.. It almost seems like we have to go by feel for those exercises, unless we purchase some kind of vert device + app.. that could give us valuable data.

my 2 cents for now.. hope some of that helps!!!! lmk.

pc!!

i asked him a question based on his lack of sponsorships:

adarqui:
The fact that you don't have any sponsors baffles me.. what would you need to do (or run) to get sponsors? I mean do you simply not run fast enough? In the US, you run at the elite level in 5k, 10k, half -> if i'm not mistaken.. your 5k is sub 13:5x which is NCAA D1 championship level (and pro), 10k is 29:xx which is also NCAA D1 championship level (and pro).. and your half marathon is olympic trials qualifier level (sub 1:05:00).

his reply (really great) .. he's one of us:

El Coyote Loco17 minutes ago
adarqui Well, ok so I met a representative from new balence at running camp last month and asked how I liked the shoes I was wearing. We talked for a bit n I asked about sponcerchips, he said well you need to be placing and even winning some races, and their not looking to sponcer anyone right now due to the fact they invested in some athletes already. Basically Im thinking he means that ill need to place 1,2or3 in some big world major marathons like New York City of which ill need to run a sub 2:10 to be accepted into the eliete feild, much of the kenyans n ethopeans are the choice to be sponcered bc there are alot of them to run sub 2:07, for an american, theres galen rubb, meb kafleski who are in that league. So as for times go, Ill have to run 13:00 low 5k, 27:30s or better 10k and a solid 2:08:00 marathon. Thats basically what he seemed to mean. So ill have a while to go. And as for usefull info that athletes can give to the public, well they dont know much about health or anything outside of running it seems, Ryan Hall obv had no knoledge of nutrition n diet, he just did what his sponcers told him to do and he was just an amazing athlete but quite a quiet person n not a great speeker. Im here on youtube so I can get my voice out and help other people because frankly there isnt a really pro athlete that would take it to this level under the social radar to have a direct contact with the people who make this sport happen. I can relate to the masses because I was one of them, not at all a fast runner as a kid and an ok runner in college, I want to teach peoole these methods of training that will mostely work for an ordinary person who wants to work hard and be paitent for 15_20 years before they get to that level, but unfortunately for sponcers, there is no money in a slow process, they just want win win win, like a fad diet that makes you louse weight fast but doesrnt cure your binging eating disorder on crack foods. Im all about lifestyle, create the lifestyle and you will have a long healthy athletic carrier.   No drugs

his spelling is a bit wrecked but whatever. 

more strava data/integration

http://veloviewer.com/athlete/15557254/summary

strava is my #1 now.. very nice site.

https://www.strava.com

so if you are signed up for strava.. there is this site: http://battlerunning.com

people challenge each other over various distances.. it's actually pretty cool.

I didn't think the site worked initially - i signed up but i couldn't do anything.. I think it just was ingesting all of my Strava data, so that would understandably take a while. So apparently I was involved in a battle and didn't know it, and won it. jaja.

seems like fun.

<a href="http://www.youtube.com/watch?v=QdTc2Gv52uI" target="_blank">http://www.youtube.com/watch?v=QdTc2Gv52uI</a>