Adarq.org

Hey

Nice work, i just need some help.

I finally managed to workout a routine what you and lbss said, then t0ddday suggested that it would be better to not do much weightlifting i.e. hypertrophy, this is what he recommended.

Yes, as I also said: hypertrophy work is not necessary for you right now, you'll build the muscles you need to run faster for now by doing intensive sprint training. Plus it takes a dedicated block of training with proper diet (typically you'd do it in the off-season) to actually achieve any hypertrophy.

monday: tempo work
tuesay: rest/recovery
wednesday: speed work  + weight training (hi intensity low body + moderate upper body)
thursday:  speed endurance
friday:  tempo work + weight training ( lower intensity )
saturday: rest/recovery
sunday: speed work + weight training ( moderate intensity )

tempo work: 3 x 3 x 150m/ 90sec rest between & 5 minutes rest between (my understanding is that you want me to run 3 reps of 150m 90sec rest between, which is 1 set.

Q. what intensity should i be running at for the tempo?

Propbably 70-75%, the higher the better whilst still able to complete the session with the allotted rest time.

Q. what days do i do the hill run?

I think Todday was just using that as an example of what you can do without having access to the track. You don't need to fit everything into your program - that isn't his intention. You would probably do hill runs for tempo maybe, given you're already doing 2x speed sessions with your track club. Speed endurance would be hard unless it's a huge hill.

Lower body = Squats and RDL
Upper = Pull ups and Dips

Speed endurance: timed 200m, 300m, 400m
400m is far i will probably get so tired at 300m, so this is what it feels like to do speed endurance training.

I would add in a calf raise exercise for lower body, either single leg dumbbell calf raises on a step or double leg calf raises while doing squats, they're both good for beginner level. Upper body is fine with just pullups and dips for you right now.

Q what is weight training mentioned for sunday friday, is that upper and lower combined, if so are they both lower intensity on friday and high intensity on thursday?

That's more a question for T0dday but I think the answer is yes. But then again, if you're just doing pullups and dips I would just do 3 sets of each, try and get 6-8 pullups each set and 10-12 dips, then build from there.

Q. what does it mean when it says low, moderate, high intensity, example please in terms of reps and sets? i understand LBSS's high volume low intensity an vice versa but not sure with this?

My understanding for "intensity" for given exercise is that [low: <50% of 1RM], [moderate: 50-80%1RM], [high: 80%+1RM]. Following from that, the closer you are to your 1RM the less reps you will be able to do at a given intensity, so for back squat for example:

Low intensity day: 5x8@50% of 1RM; Mod intensity day: warmup then 2x5@75%; High intensity day: 3x2@90%.

But remember, that is just an example, it doesn't HAVE to be exactly what you do. Also, form/technique is very important for you at this stage so don't neglect that either.

what do you think of the program as a whole.

thanks

It is solid and you should not waste any more time trying to perfect it. As I've said before, you really need to just start training consistently, and you will learn as you go. Start simple and don't worry too much about categorising each track session into speed endurance tempo, speed etc. As Todday said, at your level you just need to run fast and run often, 3x a week at least.

My strongest advice is again, something I've already said (I've been saying that a lot to you lately): get properly timed for your 30m, 60m, 100m at one of your early track sessions and then aim to make improvements in those times over the next few months. No stupid flying starts or anything either, just do a regular crouch start and have a coach reliably hand-time you.

Really sore still in hams, glutes, VMO, basically all leg muscles from squatting. I guess I'm targeting the right areas though. My lower back was a bit sore as well, which isn't good - I think it's from too much GHR. I might cut down on it or just sub in reverse hypers + leg curls again. I've been getting little bruises on my kneecaps from the padding anyway (I saw that others have that problem as well).

Gym:

Foam roll warmup

Activation exercises: 3x10/leg SL glute briges (10s hold each), front and side planks for 30s, TKEs 3x20/leg@LW

Squat (full ATG): Warmup, 1x3@100kgs, 1x3@150kgs, 1x3@100kgs

Leg curls: 1x20@20kgs, 2x25@32kgs, 1x20@20kgs

Bench: 1x8@60kgs, 2x4-5@100kgs

Leg extension: 1x10@50kgs, 1x10@70kgs, 1x10@80kgs, 1x10@100kgs (that's as high as it goes lol)

BW: 83.7kgs

Even though I got 1x3@150kgs it felt pretty weak, hams and glutes weren't fully recovered from two days ago. I thought I would try the leg extension properly because when I came in last there was this group of bros making a big deal about doing 80kgs on the leg extension and getting all macho about it. It wasn't that hard lol.

I played basketball two nights ago against better judgement (it was an elimination game to put us in the grand final, which we won easily anyway) but luckily I pulled up mostly fine this time.

Gym:

Foam roll warmup

Glute/quad activation (glute bridges/TKEs w/ light weight 3x20)

Squat (full): warmup, 1x4@70kgs, 1x6@120kgs, 1x6@125kgs, 1x6@120kgs (+5kgs up from last time)

GHR: 1x10@BW, 2x6@20kgs, 1x10@BW

Unilat calf raise: 2x20/leg@20kgs // Seated calf raise: 1x20ish@25kgs, 2x20@50kgs

Military press: 1x8@25kgs, 1x8@15kgs, 1x8@25kgs, 1x8@15kgs

BW: 82.7kgs

Full squat is getting better in each session so far even with the dud week last week. Also, I feel the best approach for getting calves sore the next day at the moment is to just murder them two ways each session until I basically can't move them any more.

Are you even testing your vert properly?  You're always having jump sessions like 1 day after heavy squatting.  You were doing lots of shit during your stupid ass boingvert program, and I think maybe a de-load week can be good for you.  At least rest for 2-3 days straight for your lower body and then take some caffeine and go jump.  

THEN you can see if you really didn't gain any inches or not.  I think part of the problem is you always set deadlines for yourself to dunk.  While deadlines can be effective, people like you tend to fuck themselves over by doing too much stuff too often to compensate for the lack of time remaining and significant inches still to gain.

Good advice D4. In fact, it sounds pretty familiar...

This is why I'm not a huge fan of arbitrary goals, they can make you rush unnecessarily, take shortcuts and neglect the essentials like rest and recovery. If I were you I'd definitely take a week off and test your vertical properly with rest and shitloads of caffeine.

which is generally followed by something like:

I really appreciated you and especially guys like lancests & raptor (which had been around since TVS and TV) for visiting and giving me advices. It might not like i am taking advice at times, but believe me, I am not a moron...I might be stubborn at times... but I always have open mind about listening/learning  (which might be a reason why I am Boinging now)

  

I'm having trouble getting hydration right. I don't eat a lot of salt and minerals compared to the average person and if I was just to pour down a gallon of water daily i'd probably do more harm than good since the water will just erode away all the nutrients and minerals and stuff which would suck from a health and performance point of view. So in lieu of better hydration, what are your recommendations and advice?

I take stimulants around training sometimes, like some of you, which act as a diuretic. So I often have bad workouts because of poor hydration and i'll find my lips dry at the end of the longer workout even though the stimulants are supposed to help performance. I know some guys like Kingfisher take a lot of caffeine so i'm interested in how he'd keep himself hydrated thru the day in particular

tldr: is there a nice easy, hopefully low/zero calorie way to hydrate short of drinking a shitload of water (which i don't want to do). a recipe or something would be good..

You don't really have to worry about drinking too much water if you space it out over the day. From what I remember from biochem lectures, you really have to drink a lot in a short time for it to start causing problems with sodium dilution or any of that stuff, even if your sodium intake is below average.

I try to space it out so I drink about a litre every 2-3 hours. Once you get your body used to drinking 4L a day it's pretty easy to maintain it. Maybe you could throw in a Powerade/Gatorade if you don't get in many minerals/electrolytes.

I understand what you are saying but i wanted to concentrate on adding muscle mass increase my squat. I will definitely take the most out of the sprint training and make it a priority but i don't know if i will be able to cut down the weight days as i need them but will adjust accord to how i feel, i think my body will tell me if i am over training or not through signs of fatigue or something like that.

Thanks for the tip

Well so long as you are getting your training sessions done then you're going in the right direction. I just think training for strict hypertrophy won't really work if you're doing 3x track sessions a week, unless you eat an absolute ton of food and recover well.

DB DL Calf raise: 1x20@40kgs, 1x20@50kgs, 1x20@60kgs, 1x20@80kgs

I am trying to imagine a way to do bilateral calf raises with dumbells and i can't, please elaborate!

Ha, I thought maybe someone would ask that. Dumbbell in both hands (so for 40kgs 2x20kgs), I do them with a step to get full ROM, and to balance I put a small size swiss ball between me and the wall facing me. It was awkward as shit, the calf raise machine was out of order but didn't want to do them unilat because of my left knee, so I improvised.

we can continue on your journal,  .

so to my question:

Quote

sorry adarq last time, unless they reply then i have to .... erm .. reply back.

So T0DDDAy
i contacted the local track and they have training tuesday and thursdays 6:30 pm to 7:00 pm

my routine is the following:

day 1 & 3: upper body
day 2 & 4: lower body
day 7: speed work

any way i can combine the training meets with my hypertrophy workout so i don't over train.

thanks

I don't think you have to worry too much about overtraining. I think a lot of people don't even really know what it is to be overtrained (I've never felt like I was overtrained, even when doing 4-5x sessions a week).

I've said this before somewhere but I really think you fall into the "overanalyser" category. It's great to be well-read and thinking about the technical side of sprinting but in practice you just need to start simple, and move onto different training exercises and intensities as you develop. 

By trying to do too much too soon, you'll be missing out on those easy beginner gains. Also, you probably won't get anything out of the advanced stuff anyway because you won't be ready for it both physically and mentally (this is what I've been told by Australian national level sprint coaches when I was a junior).

For instance, when I started properly training for sprints, the first thing my coach got me to do was to warm up, then do 3x100m, aiming to try and get a faster time in each one. Then he told me to cool down, stretch, and go home! What I'm saying is, he didn't make me do weighted sled drags, depth jumps from 30'' and top it off with a few Olympic lifts. He just let me try and figure out for myself how to make my body move faster without overcomplicating things.

Contacting the local track club is probably the smartest thing you've done since starting training (assuming it's a quality club with decent coaches). You should really benefit from good coaching. Again, I wouldn't worry too much about overtraining, but I'd just cut down your weights days and plan around the track club meets. They should be the priority for you over any hypertrophy work for the short-term (2-3 months). Then when you start competing for awhile and getting reliable times, you can evaluate where you need to improve.

I have a Power Jumper and I like it a lot. It does exactly what JackW says really, and it was <$50 for me with the strong Aus dollar. BUT I wouldn't base my whole program around it. That would be crazy.

Scoob, with this thread and your Jacob Tucker thread, it looks like you are again looking for the magic shortcut to instant inches. So let me say this once and for all:

  THERE IS NO SHORTCUT!!     

Doing what Kingfish said would be great for you as a DL jumper. That combined with plyos and jumps practice, as well as assistance exercises for calves, glutes and hams, is all you really need.