Adarq.org

Hey

the iliopsoas muscle is one of the major contributing muscles involved in improving sprinting speed, but the question arises in training this intriguing muscle group.

I have heard that it is just not possible to increase the cross sectional area (the size) of the psoas muscle, that maybe its just something that is genetics, while there are some who say it can be increased through decline situps or leg raises.

I found this interesting article.
http://www.just-fly-sports.com/best-of-strength-and-conditioning-research-in-august-part-i-studies-on-the-psoas/

If increasing size was possible, most of effort would be put on increasing size, before strengthening it.

what do you guys think.

yo. i'm 100% sure you could hypertrophy it to some extent.. as much as quads, glutes, or traps? I doubt it..

and ya I would focus more on the ~10+ rep ranges for targeting the hip flexors. I definitely wouldn't recommend really heavy training with that muscle group - sounds like a great way to cause problems/strains. The hip flexors aren't primarily anti-gravity muscles so, no need to go crazy with them in terms of intensity.

Regardless of whether size is possible or not, hit with the 10-20 rep range .. IMHO.

Unweighted or slightly weighted static holds are also pretty damn effective.. have to be careful with those though, a bit more risky than safe, clean, light reps.

pc!!

dno if she has an endomondo/strava etc, but man she's pretty beast:

http://arkansasrunnermom.com/wordpress/races-prs

runner mom.

Personal Records
Marathon- 2:58:25 (6:49 pace) 10/15
Half Marathon- 1:23:50 (6:24 pace) 12/13
15 K- 58:31 (6:14 pace) 2/16
10 K- 38:08 (6:10 pace) 5/14
5 K- 17:52 (5:46 pace) 7/13
2 mile- 11:34 (5:45 pace) 3/16
1 mile- 5:17 6/13

https://www.athlinks.com/athletes/126679371

damn @ that 1 step vball dunk attempt.. looked really powerful.

also that 175 x 27 was beast mode. 

how did you feel after? sets like that are such hell when we do them.. but afterwards, usually feel amazing.

- push up x 45
the chick i'm hooking up with right now can do 45 push ups, so wanted to see if i could match. got there with a few in the tank. her body is awesome.

MICHIGAN STARTS IN FIVE MINUTE AAAAAHHHHH

make sure to always train on saturday .. you seem extra amp'd up. good sh*T!

great feedback from every1!

i really need to find a place locally that has some kobe's to try on.. i've stopped by some stores occasionally to see if they had them, and they never had any in stock.

left hamstring sore af.

consistency consistency .. consistency.



09/02/2016

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: ~9 hours
last night fell asleep: ~11:30 PM
wakeup = 8 AM
bw = 151 lb.
morning resting heart rate = didn't measure
soreness = hamstrings moderate (left especially)
aches = none
injuries = left hamstring
standing desk (when on computer): not much
feel = decent
water = alot x 2
mosquito bites: 0



Food

8 AM

- orange juice
- 1 tspn bustello (coffee) + honey + water



Session: Morning

9:30 AM
- 84 F @ 80% humidity
- heat index: 94 F
- wtf


run: 3.16 mi in 22:46
- 5k: 22:something
- splits: 6:44, 7:08, 7:44
- lame

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



Food

10:30 AM

- 2% milk
- 2 x banana



Food

4 PM

- 2% milk
- green tea
- premade: suja beet drink
- small bit of bread



Session: Evening

7 PM

light run to court:
- ~0.5 mi dno

submax jumps:
- mostly submax, but pushed it a little bit on L-SLRVJ and R-DLRVJ
- L-SLRVJ: lots of 10'4"s
- L-SLRVJ: a few ~10'7"s maybe.. felt good
- R-DLRVJ: ~10'1"
- ~15 jumps each
- felt really good actually
- couldnt go max if i wanted too.. felt left hamstring on every jump
- didnt feel my hammy much on my middle distance intervals tho.. whish was great.

middle distance intervals: ~4.64 mi in 1h:01m:54s
- 6 x ~530m
-- mostly over 5 min/mi
-- second one mostly under 5 min/mi
- 2 x ~400m
-- last one, low 4 min/mi
- felt really good .. lots of strength/bounce
- full recovery between runs
- odd, was running with my chinup alot looking at the sky fly past me.. actually really enjoyed it. lmao.... might have helped me breathe better + better posture too. dno. don't want to do this with traffic coming by though, death sentence.

 



another run, but gave up: 0.33 mi in 2m:something
- 6:50 pace
- once i give up mentally, it's game over.


calves/quads feel really dead after this session..



Food

10 PM

- 2% milk
- beet + tart cherry juice
- half of a brie + turkey sub
- some stacys pita chips
- bunch of water
- 3 x banana



no programming.. didn't want to annoy myself with it today.

might post a spin-selfie video i took after the middle distance run session.. looks kind of cool lulz.

That video with dante hall at 1:11 i think was incredible and the catches. I love that part of it, but because I don't know the rules much, as I see alot of the times when they are dropped to the floor they have to stop and get back in position or something.

btw, which teams are the top teams that are most likely to get to the finals, like in UK you have top teams like man united, liverpool, chelsea, man city, etc any good teams besides michigan (im guessing central michigan).

does the winner go to the superbowl final?

oh shit.. i posted NFL videos in a college football thread.

pretty much the same thing though.

as far as college: Ohio State, LSU, Alabama, USC are usually contenders for the college championship.

for nfl: New England Patriots, Seattle Seahawks, Green Bay Packers, Pittsburg Steelers are usually in the playoffs, which gives them a chance at getting to the super bowl.

If you had to pick one, New England is pretty much always a top contender over the last decade.

pc!

noon tomorrow.

yesssssssssssss!!!!

I think football season is my favorite time of year