Adarq.org

Quote from: Coges on September 05, 2016, 06:24:31 am

Quote from: acole14 on September 05, 2016, 01:32:06 am

That sucks mate. Gonna keep playing ball for the short-term?

Thanks mate. Yeah I plan on playing the season out and will assess from there. Am skipping this week and will hopefully be good to go next week.

Feel like I'm whingeing a bit but it seems like a 1 step forward 2 steps back at the moment.

Nah it's not about being soft or anything, you just have to be really smart and measured with this type of training. Can't neglect anything as there are just so many possible injuries you can't 'push through' no matter how big of a stoic you are. Even minor/moderate stuff can prevent you doing the meat of the program effectively (e.g. squatting big, jumping, sprinting, bounding). So don't feel bad about getting your ducks in a row. AELS and all that!

x2

aels!

i'd be curious to see if Coges sees any improvement in recovery once he's on a consistent 8 hour sleep schedule instead of ~6 hours. It could make a major difference eventually.. we'll have to wait and see.

anyone ever think about getting into personal training for this type of stuff? i've considered it, but it seems like once you teach the basics (squats,deadlifts,sprinting,jumping, etc) theres not much to it, just a long grind. seems like if i wanted to train a client for an extended period of time, i'd have to hold back and draw the process out to try and make the training look more complicated than it actually is lol.

ya well there's a few types of clients.. the first type who will pay you just to teach them the basics etc.. and the second type (athletes) who will pay you to plan out all of their training, make adjustments based on their life/work/competitions/fatigue/adaptations etc.

making it look more complicated than it actually is, might get a few people interested initially.. but, in the end people want results. So keeping things simple/clean/free-of-fluff&filler is the best way to go, IMHO.

not sure how you should go about starting out.. some people get degrees, degrees + certs, certs alone, or none of that -> each can be successful or not.

I mostly enjoyed working in s&c .. It feels absolutely amazing when you have clients/athletes show up day in day out & you have direct control of their training (and possibly nutrition), and then you see them morph over time, peak for competition/a season, achieve their goals etc.. We experience it here on the forum at times, but it would be extra-enjoyable if we were all training together, celebrating PR's, amp'n up for workouts/sessions etc. It can also be very stressful.. ESPECIALLY when athletes are getting "worse" due to some concentrated loads/volume/intensity, and they start to question your programming. When they start bouncing back from it and supercompensate, then they understand -> and won't bug you much ever again about it.. but initially it can be frustrating. But ya it's just stressful regardless, IMHO. I mean people put alot of trust in you - and you're dealing with the human body + their lifestyle + their mentality .. it's not like a computer where I can just program something, run it 10000 billion times and it does the same thing.. So in my experience there's definitely some added stress to trying to "program athletes". Also, it usually means so much to your clients.. lots of these goals have been life long dreams - and in many cases, dreams that people they've interacted with have said will never happen etc.. So ya it can be extremely fulfilling, daunting, stressful, etc.

I didn't enjoy training people who didn't want to train though.. It's one thing that bothered me alot. I experienced it in 2 internships and when I worked as an s&c coach for Memorial Sportscenter. We trained kids, high school athletes, college, pro etc.. At every level, there were people who just "showed up to show up". Or in the case of kindergarten through high school, kids who showed up because their parents paid. I dno, personally it was just annoying and I didn't like it. That's one thing that caused me to drift away from the field a bit. On several occasions I actually tried to see if I could ban certain kids from sessions, or move them into their own knucklehead session with all of the other knuckleheads who didn't care.. Having to train 90% "go get it types" and 10% "knuckleheads" in one session is beyond frustrating... It also does a disservice to the go-get-it types. And FWIW, it's not only non-pros.. I've dealt with pros who didn't want to train either - mostly during my first internship.

Then I caught the programming bug again and went in that direction.

left hamstring still sore, but actually way better than the last few days. nice.

consistency consistency .. consistency.



09/04/2016

Bio: Morning

goals:
- wakeup @ 6 AM
- improve:
-- 100m
-- 200m
-- 400m
-- 1 KM
-- 12 minute test
-- 5 KM
-- L-SLRVJ
-- half squat, half RDL, calf raises, BW upper

last night's sleep: ~7 hours
last night fell asleep: ~11:30 PM
wakeup = 6:30 AM 
bw = 150 lb.
morning resting heart rate = didn't measure
soreness = left hamstring slightly, calves slightly, glutes slightly
aches = lower back slightly
injuries = left hamstring, toenails slightly
standing desk (when on computer): not much
feel = decent
water = alot x 2
mosquito bites: 0



Food

6:30 AM

- orange juice
- half of a premade madagascar coffee drink



Session: Morning

8 AM
- 77 F with 89% humidty
- heat index 77 ? odd , i thought it was higher
- still drenched at the end
- metronome @ 180 SPM (90 BPM)

run: 3.15 mi in 23:33
- 5k: 21m:07s
- splits: 6:27, 6:57, 7:07, rest: ~6:37
- pace: 6:50 min/mi



fairly consistent compared to recently.. metronome helped alot.

light stretching:
- lots of hamstring, some quads/upper
- trying to loosen up hamstrings
- back also



Food

9 AM

- 2% milk



Food

10 AM

- green tea
- beet + tart cherry juice
- 2% milk
- 2 x wheat bread with peanut butter
- 2 x banana
- 1 x watermelon



Food

3 PM

- 2% milk
- banana



Session: Evening

5 PM
- hot as fuck
- heat index 110 F or whatever, i forget

light warmup runs on the way to the court: ~1 mi walk + runs mixed in

jumps:
- L-SLRVJ near-max: 10'7"
-- avg: mostly 10'4 and a few 10'5"s
- R-SLRVJ backboard touches

intervals with complete recovery:
- 4 x 0.4 mi (~640m)
-- first two were pushing it hard
-- second two were just trying to stay under 6 min/mi
- 1 x ~0.3 mi



I ALWAYS TAIL OFF, NO MATTER THE PACE .... I'm someone who gets slower as the finish line approaches.. need to fix that.



Food

7 PM

- 2% milk



Food

8:30 PM

- 3 x banana
- 2% milk
- rice pudding - amazing.. forgot how good this stuff was



Food

10 PM

- greek yogurt
- english muffin with butter
- grape fruit juice



about to pass out.

gn!!

https://mobile.twitter.com/BleacherReport/status/772250582098677760/photo/1

 

lmfao!!! 

Quote from: adarqui on September 04, 2016, 11:35:21 am

Quote from: jumperer on September 04, 2016, 10:35:36 am

in my exp. the shoe weight makes no difference lol. unless you were wearing something as heavy as hiking boots thats when it counts, but all ball shoes weigh about the same, i guess the only difference is the placebo a light shoe would give you lol.

i'm weak af. when i put on my hyperdunks, i walk around for like 2 seconds, then i take them off. they feel horrible.

shoe weight definitely makes a difference for me.. it could all be mental, but that's still significant. All I know is I wouldn't want to run/sprint/"do plyometrics" in basketball shoes.. i'd rather do that in XC flats.. so if i'd rather "fly" in XC flats, why would I ever want to wear basketball shoes? ... especially since I don't actually play basketball anymore.

so that's why I have this problem with basketball shoes.. they have all of this extra support/protection/weight for playing basketball, which I don't play. If someone made a ~4-5 oz XC flat style shoe but, with a stronger sole for jumping, I think i'd be in heaven.

the lightest shoes I have right now are my NB 5000 v2 running shoes .. which I enjoyed jumping in until I hurt my heel. I kind of think jumping in those shoes was more risky than my XC flats because even thoug they have more heel protection (for running), it's this hard foam-like substance that I think shifted when I planted in my SLRVJ.. which caused some kind of damage to my "heel area'. Now it flares up slightly on occasion when jumping in my XC flats - but never to the initial extent when I injured it in my NB 5000 v2's. My XC flats are more like ~5 oz and have a strong rubber on the bottom, instead of that weird space-age foam material. I think it offers more protection.

I should have designed myself a damn shoe .. i'll do that in the future. 

I want one shoe I can run, sprint, jump, and dunk in..

Get puma biowebs.

My problem w true flats is that while I jump higher... I'm also shorter.  I'm 5'11 in flats and 6'1 in bball shoes... I jump moderately higher in flats (especially single leg and running jumps) but for drop step dunks I think it's kinda a stalemate... Jump an inch higher or be an inch taller?  What's best?

tbh ... i'll take an inch more vert - i think.. HAH

on that note.. I should start stretching my lats more to give me an extra inch of reach or something.. it can potentially help.

The ultimate shoe for jumping is a negative heel shoe.  Studies show this is by far the best thing.  Hard to find.  You can however make your own inserts w duct tape and insoles and it can be dramatic.  About half an inch higher at the toe that the heel and you will fly.

are these "negative heel"? I mean, I always feel like im sinking slightly into my heel with them.. you feel it especially when squatting.

i always considered these 0.. but, you can see they have a prominent forefoot architecture to them.

I'm going to get a second pair shoes for dunking,basketball,training. My current basketball shoes are good for basketball. But pretty bad for jumping and training.

Footlocker here I come.

nice!

i've been meaning to order some new Saucony Shay XC 4's .. I think I will do that today actually. I have a worn out pair & a somewhat fresh pair. These shoes feel so incredibly bouncy when they are brand new. They hold up so well with all of the different stuff I do in them. These are my goto shoes right now because I literally do everything in them: run, sprint, jump, dunk, lift. They are very minimal though so, most people wouldn't feel comfortable jumping/dunking in them. They are also the most narrow shoes I have ... which I think is something I love about them. Feel like a glove on my feet.

http://www.adarq.org/shoes/saucony-shay-xc4-flat