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Messages - FP

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106
Progress Journals & Experimental Routines / Re: FP's log
« on: March 07, 2021, 06:48:30 pm »
3/7

Banded full squat (w pause): 205*3, 235 2*3

SS *2:
Sl int totated rdl 2:2:1 60 2*8/ ea leg
Sl ext rotated rdl 2:2:1 60 2*8/ ea leg
Banded half squat 2:2:1 235 *8, 205*8

1 hr later

4 min stretches
(Sprint - 5-7s on; 10s rest *4
2 min rest)  *5

Pretty brutal significant drop-off every 3rd, 4th sprint. Nothing wrecks you like a good sprint workout. Everything was tired after squats so it was slow. Those sl rdls hit the hips in a really unique way if i get the technique just right

3/9

morning
35 min jog with a bunch of stuff mixed in:
-a bunch of slrvjs at trees, a few dlrvj's
-various low shuffles, forward and backward
-maybe *8-12 short sprints

evening
*4 sprints 50-60m slight decline, 2-3 min rests
*6 sprints 40m slight incline, 1 min rests

3/12
carb loaded, so tried to get more workouts in

morn:
Ss*3 ( slow ecc, pause if possible):
-bench 115 2*8, 125*8
-DB bent over row 60 3*8/ ea arm

Ss*3 (slow ecc)
-one arm db bench press: 40 3*8/ ea arm
-pullup bar+chair supported SL chained weight knee drives: up to 45*8 (3 sets)

afternoon:
(1m tire) flips: 32 flips *5, 60-90s rest

evening:
Jog *43 mins, nose breathing

107
Progress Journals & Experimental Routines / Re: FP's log
« on: March 03, 2021, 10:32:51 am »
Quote from: adarqui on March 03, 2021, 12:22:39 am
happy birthday man !!!

can't believe you're still only 25.. haha. seems like we've known you forever. lmao.

hope u had a good one.

pc!

Hahaha yeah ive been looking through my log for training baselines and things ive learned but we used to have some pretty cool discussions. I started posting here when i was 17! I may be one of the forum members thats spent the highest proportion of my life on this forum - 1/3. But then again thats kinda tough for me to gauge

108
Progress Journals & Experimental Routines / Re: FP's log
« on: March 01, 2021, 05:58:04 pm »
Quote from: FP on February 28, 2021, 10:24:32 pm
Cool cool. Ill keep an eye on the weather and maybe we can figure something out over msg within the next few weeks.

2/28

Took some first steps at writing out my new routine. Im trying to keep exercise to 120-150 mins or less per week so its tough to fit all the stuff i wanna do in. Still lacking a segment when it comes to hip stability /max strength at different leg positions.

But today:
20 min jog w/ intervals of
- 90 degree diagonal jump 1-footed plants
- 180 degree spins with side 1-footed plants (moving laterally forward)
- 90 degree backwards diagonal jump 1-footed plants
- 90 degree diagonal jump 2-footed plants
- 360 spins into a balanced landing/jog

It went really well! I dont think im going to run cardio jogging anymore, this is 1 variation of my replacement for cardio. Way more specific, way more plyometric. Didnt prep my nose and it was too stuffy to do nose breathing. Im finding that how well the hips move in coordination with the upper body accounts a lot for how balanced the movement will turn out, especially on the 360's.

3/1

25 years old today ! Yeaaa!

Morning 3 min yoga/stretches

Workout in 18 mins
2 mins stretch warmup
400m in 1:17
-10 *150m sprints, 1 min walk 50m rest
Times all around 27-29s, last rep probably around 23-24s

Posture changes have really impacted my running mecahnics, that last 50m of the last set felt like a huge breakthrough, almost got injured..

Workout 2:
Single arm, single leg supported DB bench: 35 2*8/side
single arm(with one arm assisting), single leg supported angled pullups: 2*6/side

-so I'm kind of trying to do SPP strengthening for the end ranges of arm sprint motion while also working in a dynamic core stabilization that stabilizes in a similar manner as when you are sprinting. Not sure how effective it is, obviously with so little support the amount I can lift goes down a lot. But it felt pretty decent

3/3

48 min jog with same plyos mixed in as last time, only this time did some mix and match : stuff like 1-legged side plant into 2 legged side plant into acceleration. My 360s are getting better too! Someday ill be able to hit technically precise combos - strings of a multitude  of perfectly executed moves. That will be sweet, im so bad at comboing in video games: low working memory, learning, attention and reaction time deficits and can never quite get the timing. But practice makes perfect  :ninja:

3/4

Split stance hang power clean 115*5 /ea leg
DB row 50*8 /ea arm
Split stance hang power clean 125*5 /ea leg
DB row 60*8 /ea arm
Split stance hang power clean 145*5/R, 115*5/ L
DB row 60*8 /ea arm
Hang power clean 155*3

Ss*2:
-int rotated sl-rdl 60*8/ea leg
-ext rotated sl-rdl 60*8/ea leg
-half squat 145 2*5

Banded half squat:
16*3 (12*30 sec rests, 4*1-2 min rests)

3/5

31 mins cardio
- a few skips mixed in, nothing crazy this time

109
Progress Journals & Experimental Routines / Re: A Journey to Running Fast and Jumping High
« on: March 01, 2021, 12:55:18 am »
Also, I dug up some T0ddday quotes from my log a few years ago, I was also understriding in the example vids i posted. You can check that out if you want: http://www.adarq.org/progress-journals-experimental-routines/fp's-jump-journal/345/

I quoted out the recommendations T0ddday gave me, but they might be unique to the issues I was having.

Quote
That's said you don't produce enough power for a body lean you have a torso lean which is not useful.  You need to forget about acceleration being a taught skill for now.  Your just not there yet.  You are extremely tight trying to keep your elbow from breaking 90 - it should break 90 especially on a start...  And your taking about 10 steps to cover 10 yards.   Get to a track.  Seven steps to 10 meters.  If you aren't close to there you are under striding severely - you are cause you don't produce power.  All you should think about right now is power.  Alt leg bounding, then speed bounding, then sprinting which shouldn't feel all that different is the path you need to get on...

Quote
Biggest cueing error is your arms.  They are not tight from working out.  Your actively doing that.  Best single piece of advice is to stop.   Your start right foot in front... Work on doing one thing right.  On your first step focus on your left hand going back rather than right going forward... Throw is back and up and let your elbow straighten out... All the way... Throw that arm back super forcefully - this will counter your weight from falling forward and into that strange round back you have... And will also give you enough time to push off... Subsequent arms should still be waaaay bigger but not break as big as the first one...

110
Progress Journals & Experimental Routines / Re: A Journey to Running Fast and Jumping High
« on: March 01, 2021, 12:48:17 am »
Quote from: seifullaah73 on March 26, 2020, 01:23:51 pm

Home gym days
   - step ups
   - standing leg extension
   - hamstring curls
   - straight leg hip extensions
   - single leg leaning reverse hyper extensions if possible
   - bent leg kick backs if possible
   - shoulder work with front arm raises
   - leaning fly's if possible

Speed days -
speed bands for
   - upstairs runs,
   - quick high knee drills
   - leaning alternating knee drives

resistance band
   - step down from high knee (switch),
   - leaning and quick knee drive while maintain knee angle (resistance band   
   - leaning resisted knee drives while extending front leg.

Speed bands
   - Try get some sprint starts in as well. with bands and then without bands.

Clam walks and on all fours

Quote from: seifullaah73 on February 28, 2021, 05:38:44 pm

Video is below:
<a href="http://www.youtube.com/watch?v=JmeX0x7PPPM" target="_blank">http://www.youtube.com/watch?v=JmeX0x7PPPM</a>

My Take:
Felt a little slow and there were some loose straw like grass on the floor which I felt my feet slipped at some point.

Also I think the cue is good for the first step but need to do the same with the other steps as you can see the second step feels like I am just stepping not exploding off the first step.

My arm also when I come out of the block comes up before going back rather swinging back straight away. I just didn't have a lot of cues in head when i did these runs.

My feet are low but second foot coming from the block comes a little higher.

Also I always start to slow down towards the last line.

So things to remember, swing arms back when coming out instead of up and practice on exploding off each step.

Your feedback will be appreciated too.

Hey seifullaah!

2 main things I notice:
 A - you don't seem to be hyperextending at the hips on your strides
 B - when your arms are in front of your body, you break at the elbows and don't get a strong pulling motion

For point A: some possible fixes are working on P-chain strength and power specifically at the hyperextension range of motion. The best corrective exercises I can think of are poor man's reverse hyper and hang power cleans/snatches, starting at about mid-thigh, doing them off blocks or with a stretch reflex (but this is a pretty technical movement, so I think reverse hyper is ideal). But I would mix them with sprinting because if you focus on strength alone you might get slower.
Another possible reason might be that your flexibility - maybe you physically can't hyperextend leg 1 when leg 2 is at the peak of its knee drive ROM. Based on the quick look that I took, you seem to be missing the hip flexor stretch in your workouts, which is imo quite possibly the most important stretch for athletes, especially if you sit frequently.

For point B: I would recommend working on lat strength (pullups would be good). I think that possibly your lats aren't strong enough for you to have a more straight arm when your arm is in the forward position and you are about to throw it back so you bend at the elbow and it results in a weaker arm swing.

It might even be possible that these 2 factors are negatively working together, so if you manage to fix both I think that would help a lot more than just fixing one.

To your credit, your frontside mechanics seem to be pretty decent with the way your knee flexes in the second part of your swing phase rather than earlier on during that phase which supposedly a lot of sprinters struggle with.

I hope that was helpful!


111
Progress Journals & Experimental Routines / Re: FP's log
« on: February 28, 2021, 10:24:32 pm »
Cool cool. Ill keep an eye on the weather and maybe we can figure something out over msg within the next few weeks.

2/28

Took some first steps at writing out my new routine. Im trying to keep exercise to 120-150 mins or less per week so its tough to fit all the stuff i wanna do in. Still lacking a segment when it comes to hip stability /max strength at different leg positions.

But today:
20 min jog w/ intervals of
- 90 degree diagonal jump 1-footed plants
- 180 degree spins with side 1-footed plants (moving laterally forward)
- 90 degree backwards diagonal jump 1-footed plants
- 90 degree diagonal jump 2-footed plants
- 360 spins into a balanced landing/jog

It went really well! I dont think im going to run cardio jogging anymore, this is 1 variation of my replacement for cardio. Way more specific, way more plyometric. Didnt prep my nose and it was too stuffy to do nose breathing. Im finding that how well the hips move in coordination with the upper body accounts a lot for how balanced the movement will turn out, especially on the 360's.

112
Progress Journals & Experimental Routines / Re: FP's log
« on: February 27, 2021, 06:20:36 pm »
Quote from: LBSS on February 27, 2021, 05:37:00 pm
Quote from: FP on February 24, 2021, 11:47:34 pm
Quote from: LBSS on February 24, 2021, 11:27:37 am
yo sorry for the delayed response, i have been less active on here the last month-ish so getting caught up. welcome back. glad to see that you're training again.

why do you think jogging bothers your groin more than sprinting? (or am i just misreading)

Hey yeah good to hear from you. Congrats on the job btw, that was an intersting discussion to read, good to take the safe route as far as cash goes. I went for a run today after a prolonged warmup stretching around the groin area and that seems to have improved it. I used to never warm up for jogging but since that fixed it i assume thats what is impacting it. But thats a very astute observation im surprised i didnt read more into that comparison myself. You are still in the middle east, right? (sorry my memory is shit) any ultimate opportunities over there? Also, nice job to building to such a crazy volume with the runs i gotta get to that point too. Aerobics are supposed to help a lot with schizophrenia brain function.

i'm glad that warming up seems to make a difference. in terms of volume, basically anyone who's got two functioning legs can do IMHO. it just takes time and patience. i'm trying to get up to 60km/week average as we move into spring. one other observation/question: why is your breathing timed step to step on sprints?

actually, i'm back in the area. in silver spring for now but will move into DC in a month or two. no ultimate during the pandemic but i'd think about trying to find some pickup once i'm vaccinated. are you around?

About the breathing - honestly i dunno man. I think my core tenses up a lot during sprinting and i cant breathe deep so im kind of breathing hard between steps if that makes sense. This is part of the reason why i want to work on my nose breathing and posture so much if i can get it to work properly during sprints i will be much more energy efficient.

And wow, yea yo we should hang out (while social distancing)!! I actually havent played ulti or done any drills or anything in a while. You might actually be better than me haha.

And yeah i my goal is jump rope > jogging right now for the extra plyos but it frickin murders my calves. Barefoot i can only go for a few minutes. But aerobics are definitely what i need most for health. The downside is im way out of shape anaerobically

113
Strength, Power, Reactivity, & Speed Discussion / 2011 D Rose
« on: February 25, 2021, 06:10:11 am »
https://youtu.be/2v0g4nyveP8
#Invalid YouTube Link#

So I dont really watch bball too much but I come back to clips of this guy because he just moves so beautifully. I really love the super bouncy from all angles kind of players and D Rose is the perfect example. I think with my continuing to play ultimate, i want to embody at least a little bit of the spirt of his style. So this is an analysis of what qualities he presents and how I believe one could go about training them.

A - leg flexibility and rebound:  think the main things are his ludicrous flexibility of the groin and hamstrings and the ankles (supination and pronation). And then, at those extreme angles of flexibility, his force absorption and rebound is pretty extreme as well.
-as far as hamstrings go, during his accelerations he has this tremendous body lean but his thigh still goes parallel to the ground and often theres a lot of knee extension involved as well. Its like hes able to start his acceleration with top speed mechanics due to his ludicrous bounce. >> training for this would involve hamstring stretching, force production at full hamstring extension, and training hip force absorption rebound at similar angles.
-groin flexibility and very strong force absorption/rebound at that exaggerated side split leg angle. He's able to accelerate hard out of that position. >> training is pretty similar here as with hamstrings -> flexible groin and hip stability/force absorption+rebound at that side split angle.
-ankles!! He often comes to dead stops with this step into the midline of the body and his ankle becomes incredibly pronated at that time >> so ankle flexibility, stability at pronated ankle angles and groin and hip force absorption.

B- balance and this kind of really creative reactive footwork to adjust to many situations. He has some well established movement patterns that he uses frequently BUT he also mixes it up a lot and is seemingly able to generate a lot of force out of so many different positions.
- i think his balance comes partially from his upper body posture being really neutral - shoulders very low and back and his head juts out only a little bit. (EDIT: comparing his posture to others: even amongst those with good upper body posture, his is exceptional, almost like a gymnast)  This might allow him to move better multi-directionally because his body isnt weighed down forward because of forward shoulders or forward head posture >> so really thorough upper cross posture correction.
-hes really good at adjusting where he steps so hes never off balance. >> this is tough to train but i think moving through maze-like cone arrangements can improve someones dynamic decision making in regard to how footwork is used. A component to react to to bolster the step decision making could also be helpful.

C- bounce! Hes super tendon dominant and seems to move in a way thats very reliant on stretch reflex.
- so again, extreme hip stability because i think all the movements hes making originate from the hips and before that bounce motion can happen the hips first have to stabilize : absorb momentum before he can redirect it >> glute strengthening, assigning extra priority to glute medius and minimus for stabilizing laterally. Then plyos of all sorts, so the stabilization can happen dynamically.
-and then the bounce component >> plyos of all sorts to be able to explode out of the stable plant generated by the hips.

D redirecting momentum on sharp curves. One second hes moving forward, next second he makes this sharp curve type of movement - but he seems to keep all the momentum as if he were running in a straight line!! >> back to point A about groin and abductor extreme angles, as well as having the balance and step precision to make that follow through possible as well as having muscular strength in undertrained/unconventional areas and correct movement pattern to make it possible ( I feel like this is the toughest part, but I played ultimate with someone with a similar capability so I know its possible), the maze like run-throughs could help here too, adding in a serpentine component.

E - and hes also pretty light i suppose. So only lean muscle with no excess maybe except in areas where there needs to be stability.

So - extreme stability and flexibility in the hips, staying balanced while employing smart and quick footwork adjustments and enough tendon stiffness to explode into the next step. Im going to write up a more specific plan/schedule to achieve these goals. I imagine it would take a while, especially the footwork and building up tendon stiffness. It needs to be done super carefully.

114
Progress Journals & Experimental Routines / Re: FP's log
« on: February 25, 2021, 12:02:03 am »
(Making a new post so it doesn't get lost on the previous page of log)

2/24

-31:42 jog 3 miles (i think this measurement is wrong i have to double check. I was running 8min/miles about half a year ago)

-nose breathing all the way through a little tougher because i did less prep work in opening up nasal cavities
-last time i did this distance it was 2 mins better but i was carb loaded. The keto takes a big chunk out of my time especially on the hills
- also less preparatory posture work, head started feeling heavy (plus the environments im in i noticed constantly seem to pull me into upper cross so i need some mindful strategies so my posture doesnt reset to the crappy old variation every few days)
-picked up some whitin minimalist shoes and it felt like my joints were taking more of a beating but in the long run maybe my running (stride style) will have some kind of small improvement over more padded shoes. Small aches in the achilles (left) and  the little bump on the inside of the right tibia where the leg meets the foot. Never had any overuse injuries at the ankle joint so thats something to look out for

2/25
40 mins rolling, posture, yoga activation
-managed to keep posture pretty clean the whole day. Also focusing on getting all 3 portions of my foot in contact with the ground (balls, heel, outside) with my steps. This feels a lot more stable but making even a small misstep causes a much larger off-balanced sway in the body. Also realized my arches are kind of collapsed which is why clean steps will take some time to get used to.

-10 mins jump rope (21 mistakes/stops) this is kind of hard on my arches when jump roping barefoot. But i figure i could use the extra plyos instead of jogging

2/25
Stretches, rolling, posture work and jump rope. Spent a lot of the day hunched over and now it feels like im back to square one with posture. *sigh*

2/26
#1
Tire flips: 1:30 on, 1:10 rest for 10 minutes with a double workset to finish. Kind of alright i guess. Afterward my left glute is super active and my right quad feels more active. Also it feels like my left hip is slightly in front of my right one... compensatory mechanics galore. *sigh* so much i have to adjust

#2

ss *2:
paused squats: 205 2*8
internally rotated dumbbell SL-RDL: 25's 2*8

ss *2:
paused bench: 115 2*8
externally rotated SL-RDL: 25's 2*8

pretty beat from the tire flips. my hands could barely hold the 25's dumbbells

115
Progress Journals & Experimental Routines / Re: FP's log
« on: February 24, 2021, 11:47:34 pm »
Quote from: LBSS on February 24, 2021, 11:27:37 am
yo sorry for the delayed response, i have been less active on here the last month-ish so getting caught up. welcome back. glad to see that you're training again.

why do you think jogging bothers your groin more than sprinting? (or am i just misreading)

Hey yeah good to hear from you. Congrats on the job btw, that was an intersting discussion to read, good to take the safe route as far as cash goes. I went for a run today after a prolonged warmup stretching around the groin area and that seems to have improved it. I used to never warm up for jogging but since that fixed it i assume thats what is impacting it. But thats a very astute observation im surprised i didnt read more into that comparison myself. You are still in the middle east, right? (sorry my memory is shit) any ultimate opportunities over there? Also, nice job to building to such a crazy volume with the runs i gotta get to that point too. Aerobics are supposed to help a lot with schizophrenia brain function.

116
Progress Journals & Experimental Routines / Re: FP's log
« on: February 23, 2021, 10:25:35 pm »
2/21
20 mins hacky sack

2/22
20 mins jog (forced stop because of groin)

117
Progress Journals & Experimental Routines / Re: New year new me
« on: February 20, 2021, 07:48:24 pm »
Hey how long did it take you to get used to those meditation times? 2 hours seems insane. I can do a few mins if im really in the mindset. Any advice for improvement? I try to do mindfulness stuff but my mind always jumps to thoughts instead of presence really fast. Maybe unless im jogging or taking a walk in an interesting place.

118
Progress Journals & Experimental Routines / Re: FP's log
« on: February 16, 2021, 12:33:04 am »
2/15

20 mins

SS:
-Pullups 3*6
-incline bb press 85 3*8
-a bunch of stretches and upper body posture stuff

Quick and easy, the pullup form built off of the upper body posture alignment. I firmly believe optimizing posture can be a real game changer for a bunch of stuff

2/16

-Few stretches, posture work
15 mins
-Dynamic warmup
-Slight incline 25Y sprints (30 sec jog rest) *10

A very minor ache around the medial hamstring/groin where i tore my pcl and might have an old labral tear or impingement. Breathing short and ragged mouth only, almost hyperventilating during sprints. Probably very inefficient, i need to stretch and roll core muscles and work on deep breathing through the nose. Also tough with the breathing timing, it corresponds with my stride frequency so it kind of has to be short breaths. Dunno how much i can change there. Cueing strong arm motion, almost like a whip with my fist like a weight at the end of the whip. A lot of spitting up phlegm for half an hour afterwards, heartburn feeling. Gotta look up what that means.

2/17

some posture stuff, worked on optimizing nasal cavity breathing
3 miles in 29:42 (9:54 /mile pace) RPE: 2.5 - only breathed through the nose the entire time for the first time.

Kind of excited how well it worked, seemed like more upright posture + nose breathing kind of went hand in hand and made it easy to take deeper breaths. shoulders still rounding a bit. Irritated left medial hamstring, next session = stretching and strengthening around that area.

2/19

Ss *3:
-sl bb rdl: 85 3*8/ side (working on adding a pause at the end)
-leg raises off bench: 3*20

Ss *3:
-adductor chair body lifts: 3*8
-natural ghr: 3*5 ( cant do a full one but using just enough floor pushoff for it to be challenging)
-adductor stretch

2/20

Ss *3:
-bp wide grip 1:2:1: 115 *8, 125 *8, 115 *8
-pullups 2:3:2: 3*6

Ss *3:
-flys: 27.5's 3*8
-bb rows 1:2:1: 105 3*8


119
Progress Journals & Experimental Routines / Re: ADARQ's journal
« on: February 16, 2021, 12:28:52 am »
Yo congrats on the new house !! Sorry guess thats kind of old news but that backyard is.. nice. What kind of animals do you get out there? That must be so cool to just have like a mini park to enjoy all for yourself whenever you want. I bet you could do something awesome training related with all that space.
So last time i was around you were pretty serious with the aerobics, have you hung up your running shoes for good? The dip pullup volume is pretty intense though

120
Progress Journals & Experimental Routines / Re: FP's log
« on: February 10, 2021, 02:23:08 pm »
Hey yall, been peeking at peoples logs here and there its nice to see everyone still training hard. As for me ive been battling schizophrenia for some time, just trying to get back on my feet with organization, emotions and productivity. Trainings been pretty regular and well rounded but also pretty casual. Pretty average with everything.

Oh, also: my diet right now: keto vegan. Keto for symptom management, vegan just because, you know, moral reasons. But it messes around with training a lot cause i never have enough carbs for a good fast twitch workout. Theres a reddit about it called ketogains but i havent gotten through the whole faq yet.

2/10
SS:
-BS 2:3:2 :185 *8, 235*8 (belt), 215*8
-BB OHP 2:0:3: 85 2*8

SS:
BB BSS: 115 2*8/side
Pullups: *6,5

Been messing around with posture MFR and stretches/activation a lot, its actually really cool, sometimes when I do the right prep exercises some crazy thing will happen, like once my jogging form changed radically and i had a much more optimal style, and another time my pullup form changed and i started churning them out a lot easier, also my breathing mechanics is the main reason i started the posture work.. so, still lots to work on. Hope everyones well!

2/14/21

200m *4, 4 (3 min rests)
-36s, 34s, 34s, 35s
15 min rest
-35s, 34s, 41s, 34s

I always feel pretty beat after a good sprint workout, this one was pretty tough. Noticed that if I cued myself to run really upright and swing my arms hard without oscillating my upper body I naturally shifted to longer more powerful strides with less effort (I think my legs switched to more tendon usage rather than muscle-y quad running). And my upper pecs would really feel it after every run. Just goes to show how important upper body mechanics can be in sprinting. But my upper body is comparatively weak (I bench like 185 tops right now) so If I were to utilize this style of running mechanics I would need better upper/lower balance.

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