Adarq.org

BW: 78.9kg /

Kinda did a refeed last night so that would explain the 'spike'. But I look leaner for what it's worth. So when i shed this water weight im prob closer to 77kg than i have been in a while.

Not as sore as i expected. I thought i'd be a zombie today haha. May go pickup But sometimes these doms creep up on ya through the day and over 48hrs so that may still happen.

I'm thinking ive got a nice mix of training going now. Have included all these new exercises and im hitting PC/quads/bball/jumping/upper body/explosive/etc. Am dialed in on nutrition too and sticking to my 2cbpd thing as well. The only change im making is cutting out fast food / processed food in the next week. Wanna get rid of this gross hourglass shape asap before season starts mid sept.

Watch this space! In the future i wanna do more including:
- shorter sprints with more recovery
- boudns and stuff and throws (to make t0ddday happy)

im on track to curl 60kg for worksets which is good news for my girly 12" arms! quads may just grow now with partial squats hitting them pretty good. recovering ground on PC as well. Want to be repping 200kg for RDLs and BHTs. Squats are fucking embarassing right now but im convinced im on the right track with doing lots more volume. backoff sets of 6x6 for a start then i need to be using that amount of volume with heavier weight 120-130kg instead of ~100

Lol thanks for the mention!  But when you say season is starting I'm not sure if I'd recommend adding much bounding at this point... I mean I don't know what season is... If it's once a week games or something or practice and games multiple times a week... If it's the latter... I'd focus on keeping non basketball work to be pretty low impact... It sounds like your getting pretty good at basketball and from what you post this seems to be a big priority - I wouldn't want you to sabotage that...

BS 4x117.5, 2x122.5, 1Fx120, 3x6x102.5(LPR)
Sprint Intervals - 6x(20s on, 20s off; LPR; new exercise)
OHP 3x6x52.5(LPR)
LPD 3x8(LPR; reintro)
CROW 3x10(LPR; reintro)
WCU 4x91, 4x86, 4x80
Orange Band Resisted Bridge 3x12 (LPR; reintro)

BW: 78.4kg/172.8lb

Notes:
I wanted more than 4 on 117.5 but could only match last workouts LPR. It's too damn hard

Cool workout.  I would recommend you drop the LPD for ZFDs and do fewer sets of WCU and mix in PXQs. 

just found out i have HSV. turns out promiscuity comes with risk, who knew! no symptoms, i went and got an STD test on monday and that's how i found out. last time i got tested, in late march, they didn't test for HSV so i got my clean sheet back and was like, great. could have gotten it before then, no way to know. but pretty sure it was in the past few months.

been reading a lot about it over the past couple hours, after my initial heart-falling-through-the-floor feeling. it turns out that the stigma around it is ridiculous. 1/5 of the people in the world have the type i have. 2/3 (!) have the other type. that's fucking common! also, it's really easy to get, like chickenpox and shingles, which it's related to. and even though it's incurable, it's actually not that bad for most people. the main bad thing that can happen is a woman getting an outbreak when she's late in pregnancy. but like i said, i'm asymptomatic; outbreaks are apparently unpleasant at worst for almost everyone who gets them and they get milder over time.

so i've gone from "FUCK" to "fuck" to "what does this mean?" to "oh, okay" in a few hours.

still, it does mean making some awkward phone calls, and a lifetime of having to talk about it with anyone i think i might be having sex with soon. i've only had unprotected sex with one person this year, but she's the one i'm most dreading talking to because she did NOT take it well when i broke things off with her a couple of weeks ago. on the other hand, she works in reproductive health so she's likeliest to understand what it actually means to have it. and anyway condoms don't reduce risk by that much.

on the plus side, i for sure don't have any other STDs. also knowing is better than not knowing. and it's good to learn about something that's so stigmatized for basically no reason.

Wait.... So 1/5 and 2/3...  So 87% of people in the world have HSV??  I mean... Is that among adults?  Cause if it's among everyone... Far more than 13% of people are children, so basically everyone has it? 

I honestly didn't even know they could test for it in an asymptotic male... It's in nerve ganglion right?  I mean that sucks because I've been tested and cleared somewhat recently but I'm not sure they tested for every possible strain of HSV, HPV and whatever other viruses that one could contract..

Truth be told, I feel maybe a bit guilty about this but a long time ago I met a girl and things were going really well until she told me she had HSV... She was real cool and she educated me on it - claiming that for all I know I could have it and past tests and be symptom free and that you could only pass it to someone else if the virus is shedding (is this true? - your post sounds like it's not but I have always believed it).  She made a good case for why it's not some scary thing but in my head I was just thinking "herpes herpes herpes no no no - dodged a bullet".... I'm pretty sure I didn't kick it with her again after that...  Hopefully you don't have to deal with that... But then again I was about 19 with the maturity level of a 15 year old girl - so hopefully that mindset is not in your pool...

Lol, sorry I do disagree on both points...

I dunno about long distances being ineffective. It makes sense to me that if you do 30 min +of nonstop running your body would adjust in different ways than if you ran intervals. For example lung efficiency and muscle capillarization are qualities that I have heard get much more developed with long distance running. Feel free to disagree, the source on most of this is body recomp articles that might have been unreliable

I am not arguing that long distances allow you to adapt in ways that shorter distances do not...  I am arguing that long distances are not effective for giving you more sports specific endurance.  All sports that are not races are primarily anaerobic.  And track interval work has more than a surplus of aerobic challenge relative to any team sport.  The biggest problem with long distance running and team sports is long distances do not involve acceleration. Running at constant steady pace is just not a skill team athletes need.  The more we learn the more we learn that the body is more specific than we thought...  That's why I am making the point that intervals are better than long distance but I can't tell the basketball player who refuses to sprint and gets in shape on a basketball court that he might not be onto something... 

Long distance running involves maintaining a speed through moderate aerobic respiration - when we play sports we either recovery with massively inefficient breathes or we sprint...  Yes there is an intersection between anerobic and aerobic - but people who play team sports NEVER experience it and for good reason...  If you have ever ran the 400m you know what it feels like to add H+ to lactate (ie ask for a lot out of your aerobic system after you taxed your anaerobic system)... It's complete shutdown and an inability to do anything...  People who play team sports do not do this and for good reason...

As far as body composition... I don't know.  I know body builders that swear by slow steady cardio to get insanely ripped...  They are probably right... I have gotten to 5% bodyfat with diet and interval work but they would probably still call me fat...  It could be the key to losing fat after your already incredibly lean...  But it's not the key for getting in "shape" for team sports.   When it comes to team sports shape - you gotta accelerate...

It does kind of suck that prolonged aerobic training will drain speed if you don't up your speed training. That's probably my main concern

I think that this very plausible argument has now been failed to be supported for long enough that it's getting toward myth level.  Everything drains your speed if you do it instead of speed training...  But does long distance running actually make you slower?  I don't by it.  I think we should think of them as being just two very distinct things.   I wish Andrew had run some sprint times before he started long distance running so he could incorporate it back and hit PRs despite running long distances...  His dunking resurgence is pretty cool as well...   I know lots of sprinters who run the 100/200/400/800.  Some guys are good at shorter distance, some guys good at longer distances.  Some guys good at both.  Any high-level athlete good at shorter distances is gonna be good at it and have better endurance at it...   For example I trained with a 400/800 guy who ran in the 100/200/400/800 times of 11.X/23.X/48.X/1:48.  I'm incredibly slow at distance running and at the time probably was running about 10.6/22.5/51.X/2:10... In training I would naturally fall far off in the 400 and 800 but I coast by in the 100/200.   One time we did a drill where we ran 250m, rested for 10 seconds, and ran the last 150m.  Despite the fact that this guy would always be way ahead of me in 400's at practice (he would get near 50 while I was near 60) - I could easily win both reps.  They were hard... But harder for him than me...  I was in shape for my race...    Despite being way better than me at the 400m, 10 seconds was all it took to remove his advantage completely...  The lack of carryover is both why long-distance running isn't useful for sports endurance AND why it's not bad for sports speed...    When get good at what you train for...   That guy ran endurance and didn't train for or have speed... However, others have both...  There are freaking bodybuilders who do marathons...  It's not an ideal combo but if you love endurance running you don't have to avoid it for fear of getting slow...  Getting slow happens from not training for speed - not also training for something completely different...

Should there be specificity when it comes to endurance training for a sport? I feel like I should mix in cutting, shuffling and backpedaling  as endurance training.

Endurance for a particular sport is one of the most sports specific things there is.

This is why no matter how hard NBA guys train in the offseason - and some of them get in amazing shape - when they start playing basketball again it takes a little time to get into "basketball" shape.

The way to look at it is in the past we told athletes to lots of long distances to "get in shape".  This is better than nothing but most coaches now realize it's unnecessary and not very effective.

So, we can move to the type of endurance a sprinter develops in training which is far better for sports.  We can do interval training which will build up our lactate tolerance and muscular endurance.  We can even simulate this in the weight room.  Personally, the best track shape I can get into is when I feel like I can run moderate distances at decent pace with short recovery - if I can do something like 6-10 150-200m sprints under 24/30 seconds with very limited recovery between them I feel like I'm in great speed endurance "shape" as far as sprinting. 

However... That is still a long way away from being in shape for a sport like basketball, football, soccer, or frisbee.   That's because a huge part of sport endurance is managed recovery.  If you think of a basketball game there are so many macro breaks (shooting free throws, ball out of bounds, etc) and micro breaks - fast break you are not involved in, getting in position, spotting up, etc.  The fittest athletes use these breaks to recover.

That's why to get better endurance there is really no way to substitute it besides playing the sport.  So your best avenue to get into frisbee shape is to play a lot of frisbee games or scrimmages at a competitive clip.  Nothing is better...

However, if your training alone or you don't have access to actual games - can you make endurance more specific than interval sprinting?  IMO the answer is yes but you are accepting a tradeoff as you are no longer doing workouts designed to most efficiently get you into lactate threshold so your not building general endurance as well AND if you start cutting and making your endurance work to specific you are risking injury and delaying recovery in your endurance training - this can be unwise as ideally endurance training fits in nicely as a safe recovery tool into your program.

IMO whether or not you should do this depends on how much frisbee you play. 

Do you have games every weekend and a scrimmages a couple times a week?  If so get your sports specific endurance in then and stick to sprint intervals on your training day..

Are you not able to get much actual game play in or your doing offseason training by yourself?  Then you might want to tailor your endurance work to make it a bit more sports specific... However, I wouldn't go overboard - don't add in things like sprints followed by 5 disc throws, followed by sprints and then 5 simulated layouts...  Keep it sprint endurance focused but alter it - don't redesign a circuit of sports moves because it will never be the same as gameplay...

For some of my sport athletes I like to have their endurance work focused around a certain sprint repeat.  For example imagine I am training sprinter who is also a soccer/football/basketball player, lets assume his 60m PR is 7.1.

I like this drill:

Set up cones at varying distances but the distance from 1st to last cone is 60m.  Initially the drill is 60m repeats with rep/set rests at varying (ideally random times and rests). 

A set of six might would involve sprinting 60m in a certain time, running through line and walking/jogging back to line in under a certain time and then sprinting back to the start to do 60m in another certain time.  It might look like this:

1) Run 60m in < 8.  Get back to line in under 20 sec.
2) 60m < 10.  Back in 30.
3) 60m < 9.  Back in 10.
4) 60m < 10.  Back in 10
5) 60m < 8.  Back in 20.
6) 60m < 8.  Done. 

Could you get creative as long as you don't go overboard?  Sure.

You could set up cones so a rep could be sprint to 20m, touch ground, come back 20m in < 10.  You could have a rep be back pedal for 20m and turn and run in under 12.  Ideally, a training partner could vary all three to challenge you - vary the task, vary the speed, and vary the recovery time.   What I wouldn't do is add in too much dynamic movement - I wouldn't add in bounds, jumps, etc.  The reason being that these are still technical skills and we don't want to practice single leg bounding while fatigued.   We want quality always for technical movement because as anyone who jumps a lot knows - good practice is extremely important to improve these abilities - bad practice is counter productive.  Yes, I realize that you might have to perform an ME single leg jump while fatigued to go catch a frisbee... That's part of the sport..  Hopefully you managed your fatigue well and can execute it and hopefully you don't get injured - it's necessary for sport but not something we want to practice if that makes sense...

I mean if your goal is to dunk I think you should do it right. You can't just do peaking type sessions forever. Put 40lbs on the squat and 50lbs on the deadlift and then come back and do more peaking sessions and just have a bigger strength pool to draw from.

I looked through your log a bit and it's been about a month since you did P-chain strength work (unless your squat is hip dominant). I dunno what your numbers are like but I remember seeing you log 335 DL for reps and 360 1RM squat. IMHO that is not the best ratio to be at. Maybe do some MSEM type stuff with DL or RDL and really get your P-chain firing maximally if you wanna keep doing this peaking thing.

You could also mix it up and try something like banded half squat which has tremendous carryover to DLRVJ. Reading adarq's half squat post has me questioning doing full squats if your goal is DLRVJ.

Your realize he leaving the country?  Why do people act like adding 50 pounds to a well trained athlete is a piece of cake or that it will have much carryover to a bouncy dlrvj athlete like LBSS...

First part of a the advice reminds me of entropy and is basically advice in spinning your wheels. 

Take the block a wrote for you and modify it.  Add in one two somewhat unfamiliar but still functional exercises just for no other reason than its fun to improve - and u can write this off as hippy mumbo jumbo but when we are improving in one aspect we tend to be able to find improvement in others... This is why IMO athletes who are ridiculously obsessed with thinking they are fat (entropy) make so much gains when they lose weight.  They see a dropping number on the scale and feel more athletic... Skinny guys are often the opposite and feel powerful when the scale moves up...

If the weather is nice pick some short sprints or bounds.  If not do banded jumps or seriously heavy weighted jumps.  Ok with Fp idea of band squats... Just pick a couple of exercises that relate to jumping but are not super familiar.   And change you jump routine - again no other reason than to keep things fresh... Switch to a new protocol - I like this on with a 20 vest plus 5 lb shorts...

2*5 single leg vertical jump (rebound attempt)
1*5 broad jump
1*3 double broad jump
2*5 vertical jump
1*5 step plant jump both sides
1*10 approach jump

Simple. Doing that daily got me from 37-45".

Quote from: T0ddday on August 02, 2016, 11:35:45 am

You DO NOT NEED drive phase to run fast. 

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...

Thanks! That's really helpful input. I went to the track today and set up some cones 11 yards apart. I'm just about hitting 10m in 7 steps. On the last few reps I stretched it to 11m in 7 steps but I can see from the video that I'm just stretching my last step and the rest of them are definitely short and how grounded I'm staying when I compare it to a video of you running.

I'll try to loosen up the arms a little more, I forgot about that for these 10m runs. I actually had some really intense elbow tightness after the bodybuilding workout I did with a friend a few days ago and I couldn't easily extend the elbow past 135 degrees, so that might be contributing to the elbow tightness you see.

8/2
BW: 188 uh oh

L-SLRVJ:
3-step x10: awful, very very very bad. Probably somewhere in that 15"-20" range
20-30m sprint, some slowed down others full sprint x15: Managed a few 26s!
3-step x25: max touch 28.5"

The sprint SLRVJs are definitely potentiating my vert a lot, glute activation? Or maybe I get a better understanding of the speed I can handle. Anyway I like this for jump sessions, gonna keep doing it. Maybe I can potentiate my DLRVJ with sprinted SLRVJs too.

Club Practice: 30 mins, got rained out

8/3

10m sprints x20: would've done some plyos but didn't have a whole lot of time

League game: 90 mins

<a href="http://www.youtube.com/watch?v=F2zItLfGRa8" target="_blank">http://www.youtube.com/watch?v=F2zItLfGRa8</a>

Smh. Now your over striding everytime.  Think of it like this.  Your running with a backwards cadence.  In the beginning of a race the ground contacts are long... Very long... As we accelerate the become shorter... So the way it feels and sounds is the ground contacts coming closer together... Yes we travel farther w each step as we accelerate... But the ground contacts become so short that the stride frequency is actually increasing as the race goes... Your doing a standing start so you should get farther than a block start but basically a rough estimate for a sprinter with reaction time is

First 10 < 2 seconds and 6-7 steps
10-20 ~ 1 second and 4-5 steps

So that is 3.5 steps per second vs 2.5 steps per second... Your on the opposite side of the equation...

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...

That gym looks like the future.