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Messages - adarqui

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10756
Pics, Videos, & Links / The Training Gear/Tools Thread
« on: August 28, 2016, 12:09:45 pm »
misc training gear/tools etc.

what are some good vertical jump measuring devices, apps, etc? same for sprinting.. and any other stuff anyone knows about.

pc!

10757
Progress Journals & Experimental Routines / Re: Two Hands Two Feet
« on: August 28, 2016, 11:47:57 am »
^^ also, simply thinking about all of this stuff is probably still not a great thing.. but i'd rather think that I have barriers I can overcome, than thinking I was born to be slow/weak etc. So I guess that's a positive aspect of it.

Would be nice to be able to completely clear our minds when performing. What if that was actually a path to athletic performance improvement? (ability to "get in the zone" alot quicker/easier/frequently).

Also .. just a side note. When looking at times during training etc, it's incredible how one measurement can absolutely wreck us mentally.. ie, if I see my bad mile split time on a run. When i'm trying to run really fast, I never look at my watch. Simply looking at it makes me run slower.. lmao.

10758
Progress Journals & Experimental Routines / Re: Two Hands Two Feet
« on: August 28, 2016, 11:24:48 am »
Quote from: T0ddday on August 27, 2016, 03:45:29 pm
Quote from: Coges on August 26, 2016, 07:17:15 pm
Quote from: T0ddday on August 26, 2016, 02:09:48 pm
Quote from: Coges on August 26, 2016, 01:11:33 am
26/08/2016 - 1pm

Track Day
3xstrides
SL Supine Bridge  x 10
Knee to Elbow Walking Lunge x 10
Knee to rear foot walking Lunge x10
Walking Spiderman x 10
Rev Walking Lunge with posterolateral Reach x10
straight Leg skip
Rudiment Hops (all legs)
DL hops (3x10)
L/R leg bounds (2x5)
Alt leg bounds (2x10)
Speed Bounds
5x20m sprint   
3x40m sprint   
3xflying 30m sprint
2x60m sprint
2x3x100m sprint

Back to the track for the first time in weeks. Bloody thing was being used by school kids again so I was relegated to the soccer field next door. All things being equal I didn't do too bad. Have some footage of bounds which I may upload if I can get over my embarrassment. 2x3x100s were brutal as I didn't take too much rest between. No real point till I get fitter anyway. All in all felt good though.

Edit- Just looking at footage and I look so damn slow. It's ridiculous. I think I'm going to change my name to Glacier. I'm white and slow as fuck!  ;D

Lol.  Got no problem with you making fun of your whiteness or slowness... But if u make a nickname that sounds like two go together then you will be suggesting that racist and ruining athletics in America so stick to one!

Lol can't tell if serious or not.

I'm not sure how it could be racist though. I'm white which is a fact and I'm also slow which is a fact. It's also self imposed which is more self deprecating than racist imo.

Half joking...

Noticing that your slow isn't racist...
Noticing that your white isn't racist...
Getting a nickname that combines those isn't racist...

The belief that both of those traits occur together because of some innate relationship is racist! 

And it is frustrating because I deal with it a lot.  I got a chance to train a basketball prodigy recently... Was humbling how good this kid was.  White kid.  6'3" 140 pounds.  Amazing jumper, hesitation, dribbling, smart little moves with his hands, sneaking push offs and pull backs... Amazing.  Training him for speed... As much better as he was than me I could still guard him in drills pretty well... He splashed a few deep threes right in my face but I also got a piece on a bunch... Simply put he is too slow and weak...  I did play pretty handsy and redirect him a little but he would still get me on moves and I would recover everytime and keep him from getting by... I am pretty fast laterally (it's probably my best sports skill is lateral on ball defense in basketball or man defense as a cornerback in football) but any other player with even a bit of athleticism would dust me if they had this kids moves...

But I mean 6'3" 140.  15 years old.  Can't touch the rim.  I'm 5'11 215 and I was scared to body him cause he might break...  I was explaining to his dad how fuckkng amazing he will be if he just has a tiny bit of strength and speed and his dad kept insisting that I don't know what it's like to be white and that he is slow cause he is white... His dad even had the audacity to tell me that I got my leaping ability from my fathers side after I reminded him I'm Irish!  Ridiculous.  His kid heard it all and it's a racist message and it's bad for everyone to propagate that stereotype...

Of course your in Australia... I dunno what it's like there...  The stereotype is definitely more pervasive in America.  It's why you see the third place in the 200m in the olympics by a white guy and lots of great white sprinters and athletes but they are never from America...  If they are from America they never grew up around white people...

But here it's a bad sterotype... The dad is gonna make his kid more of an Adam Morrison than a Manu Ginobili - you think if Manu had grown up in America being told he is white and slow he would have been shamgodding people and dunking on them?  Lol.  Let that stereotype die!  It hurts us all!

Great stuff.

This quick point is related to T0ddday's post about dads, stereotypes, culture etc..

If we are subjected to those stereotypes as we grow up, there's a good chance we will believe them. And by simply believing them, it goes from being a stereotype to a "physical barrier" in our brains. I think our brains are full of those barriers, in all kinds of different forms - not just athletics. So if all of a sudden we want to "defy our genetics", which might actually just be - realize our true genetic potential, we have to destroy such barriers in our brains as we attempt to progress. I've been guilty of it myself by saying "defying my genetics". I try not to mention "whiteness" as being a limitation, though it is somewhat implied when I say defying my genetics. As a coach, I would make sure not to use such stereotypes in front of kids/athletes, and also make sure to call out athletes or their parents for using these stereotypes etc.

TLDR: stereotypes become physical barriers in our brains if we end up believing them. I'm not a neuroscientist, but I imagine an "inefficient series of dendrites" and such that weaken the "go get it" signal.

As for myself, I often think about my brain being a limiting factor: especially for running. For jumping/sprinting, I often tell my brain to "let go" and "give me more". Maybe i'm just nuts, but I really feel like my brain holds me back more than my muscle/tendon physiology. One reason I think this is, when i'm feeling REALLY GOOD MENTALLY, I can get much more out of my jump/sprint/run sessions. If I let any self doubt creep in, the quality of jumps/sprints/runs decrease dramatically (sprints less so, jumps/running more so). So I kind of feel like i'm in a battle with not only the physiological factors related to muscle/tendon/nervous system, but also with my brain. I feel like there's things in there "blocking me" from turning it up a notch ... perhaps protective mechanisms given my current fitness/strength etc. I mentioned a "governor device for engines" in a previous post... that's kind of what it feels like.. how to remove the governor and inject the NOS???  :ninja:

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Progress Journals & Experimental Routines / Re: ADARQ's journal
« on: August 28, 2016, 10:41:03 am »
Quote from: Coges on August 28, 2016, 12:06:15 am
Quote from: adarqui on August 27, 2016, 06:13:36 pm
As for sprinting goals, my #1 goal is to simply hit 20 mph on my watch. 18.4 mph felt crazy fast....... I love how that felt. I'd love to "feel" 20mph.

Man that's already fast compared to me. I had a max speed of 26.6 km/h (16.52 mph). Only need to get to 27.8 mph to match Usain (and keep it for that distance  :o)

when did usain hit 27.8 mph? ~70m?

i honestly think the watch will help immediately, somewhat. once I saw my max speed on it, it became almost like a vertec. Obviously we can do the same with timed sprints etc, but that measures the entire run; that's one reason I also like flying sprints.

So far, I personally like using the watch "as a vertec", simply trying to build up to max speed .. then checking all of the 'spikes' when I get home, to see if I PR'd anything. It would be nice to see that data as i'm doing it, but I don't like running/sprinting with a phone. So the only thing I could do is put the watch on the screen that shows "current pace", which is pretty nice.. but just too hard to check when you're sprinting max speed. That screen is absolutely great for submax runs.

Also since I mostly run on the sidewalks etc, a GPS watch is such a great tool.



Quote from: T0ddday on August 28, 2016, 05:35:57 am
Quote from: Coges on August 28, 2016, 12:06:15 am
Quote from: adarqui on August 27, 2016, 06:13:36 pm
As for sprinting goals, my #1 goal is to simply hit 20 mph on my watch. 18.4 mph felt crazy fast....... I love how that felt. I'd love to "feel" 20mph.

Man that's already fast compared to me. I had a max speed of 26.6 km/h (16.52 mph). Only need to get to 27.8 mph to match Usain (and keep it for that distance  :o)

To be fair... Using a watch like this will probably underestimate times... A 26 km/hr sprint is about 7 m/s... Your true instantaneous velocity is probably higher... That's a 10 second 70m without the start... So if you go sub 9 in the sixty your faster than this...

Closer to usain but still not close to usain...

ya good point.

we need to create a "training gear thread" eventually.. for example, i've posted this in here before but, imagine as someone coaching remotely, your client has one of these for track work:

<a href="http://www.youtube.com/watch?v=q1t_xJZ9xyA" target="_blank">http://www.youtube.com/watch?v=q1t_xJZ9xyA</a>

That is sick ^^

I just brought it up because, there's probably lots of nice gadgets out there for measuring vert/speed that we're not using.

I've been meaning to look into vert-measuring gadgets but still haven't. I'd like to buy one eventually and figure out how to integrate it into the "new forum".

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Progress Journals & Experimental Routines / Re: acole14's journal - DUNK OR DIE
« on: August 28, 2016, 10:18:31 am »
Quote from: acole14 on August 28, 2016, 08:30:17 am
OK so I found another new gym as the most recent one I posted didn't actually turn out to solve many problems: the bands didn't fit the squat rack in the end (too loose) and the group fitness area's ceiling was about 8 feet, so couldn't really jump there. But luckily the new place has a court that is pretty ordinary but on the plus side it's less heavily booked on w/e's, and it also has a little outdoor crossfit area that has a target and enough space to do RVJs. It also has a decline bench! Just no bands, even though it has attachments for them on the rack.

I've pretty much been following the program except that I haven't been doing a full jumps session, mostly just mixing in the jumps before gym. Also for the squats I've been doing a 5x5 without the box to build up my strength for a bit, still pretty weak. Then doing box squats for the other session.

I did track yesterday and measured some of my jumps:

Broad: 2.80m (all-time best non-spikes: 2.92m)
5xDL: 13.80m (15.30ish)
5xL: 12.80m / 5xR: 12.45m (about a metre off)
10xLRLR: 26m (27.80m)

These were probably around 95% effort. Here's some unweighted jumps I did today. Atm I'm mostly doing the 1-step DL jumps, some SLRVJs with SVJs and DSVJs for warmup:

<a href="http://www.youtube.com/watch?v=Cpg4ZvEI6ZU" target="_blank">http://www.youtube.com/watch?v=Cpg4ZvEI6ZU</a>

video is priv8!

Quote
I won't jump here all the time as it's hard to get a gauge on the height but it's a good backup. I'll try and measure the wall and all that but will jump at the court when possible just because it's easier to see the height against a ring. My highest touch was maybe about ~34''. Camera's at ground level, hard to say because my legs were bent.



that looks like a pretty good jump.. nice!

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Progress Journals & Experimental Routines / Re: chasing athleticism
« on: August 28, 2016, 10:16:14 am »
ya i saw that 2nd one on my phone today when i wokeup.. jaja. really nice. that's a perfect camera angle too. did you have someone filming on the bleachers?



Quote from: maxent on August 28, 2016, 09:56:26 am
As always it's impossible to tell cause and effect ....... BUT ...

i felt so 'quick' today playing ball .. was easily blowing past defender at will ..

may blame it on the sprints from last saturday?

Putting 1 + 1 together to make 3, i wonder if i can get that same bouncy feeling while sprinting after I did bounds for a while and training my PC in the weight room --> even more quickness and speed in games? Maybe.. It's all tantalising :)

Happy with training, am leaning out, getting stronger, getting fitter, getting quicker and covering all the bases (lifting, running, jumping and sports) all at once without neglecting anything. Bring on the next 8 weeks.. so pumped..

nice!!

10762
Progress Journals & Experimental Routines / Re: ADARQ's journal
« on: August 27, 2016, 06:14:37 pm »
i got my fat-silky doing stiff leg pogo hops with a weighted vest on his head:


10763
Progress Journals & Experimental Routines / Re: ADARQ's journal
« on: August 27, 2016, 06:13:36 pm »
Quote from: T0ddday on August 27, 2016, 03:19:49 pm
Hard to understand sprints from your gps data...

ya definitely. i'm mostly posting those images more for just the general "spikes" (max speed ballpark) of the sprints, as a historical record.



Quote
Your doing interval sprints it looks like about 5 per mile or so?

ya roughly about that much. I'm recovering fully between sprints. I'm actually just going on feel right now.



Quote
So what are they about 20-30 second sprints?

Well for these (max speed), more like 10-20 seconds, with some creeping up over 20 seconds.

The other day when I did that distance speed session, many of my runs were over 30s & I did several 400's (so over 60s). The goal there was very different though, just to maintain a fast pace for the entire distance and keep my form strong.




Quote
If your going 17 miles per hour about that's like 7.5 meters a second or so roughly sub 30 second 200s?  That's not bad at all... In fact it's really good.

not sure about sub 30 200m. i think I could definitely break 30s for 200m, given my 400m's I was running a while back, which weren't much over 60s. I'm faster now. But, i'd have to go to a track to know for sure.

Most of my "max speed sprints" end up being ~0.1 mi, which is ~150m. But that's also usually with more of a build up acceleration instead of just max effort right from the start. Yesterday I did some fast starts though, felt more power than usual in my first few steps.



Quote
Obviously I like track work but I think you should abandon miles per hour and start timed sprints.  A much more fun way to improve if you like road/trial straight running... Get your timer to do a couple beeps separated by 10,20,30 and 45 seconds and see how far you can make it in each interval...

I've never tried that before but one of the biggest reasons i'm tracking things the way i am, is because one of my goals is to hit 20 mph on my watch. The fastest i've gotten so far is 18.4 mph.. A few days later, I did way too many jumps, sprinted, and pulled my hamstring slightly. So, I need to be careful about going truly max effort. I'd like to just see some improvement simply by being more consistent with sprinting.

Right now i'm juggling running, sprinting, jumping, and lifting. I haven't been able to get consistent with it for a decent amount of time, mostly because of a few small injuries - like the left hamstring pull I experienced a ~month ago. But i'd really like to get into a rhythm where i'm tackling all of these qualities at once. I'd be curious to see how I feel if I could keep this up for at least 1 month, I think i'd have some nice results.

The hardest thing seems to be mixing in "jumping and running (>3 mi)".
- lifting/running/sprinting seem to make sense
- lifting/jumping/sprinting seem to make sense
- lifting/running/jumping seems to be difficult
- lifting/running/sprinting/jumping seems to be difficult.

so that's also one reason i'm trying to keep my running sessions to <= 3 mi .. and i'm also not going to push them every time.



Quote
I think it can be a much more fun way to compare ourselves to the best in the world... I never ran sub 10 in the 100m but I did get past 95m in 10 seconds!  So I can imagine that I got less than 5 meters away from the best guys - I could almost reach and touch them... In the 400m the performance boost that you get from this is super drastic... 

never looked at it that way.. that's pretty cool.



Quote
I really recommend it for 400m because every second past 45 seconds is so painful in 400m ( why the men are ok after 400m and the women are wrecked)... I can get under 50 seconds in a open 400 but I could get to 380m in 45 seconds... Man just 20m away from world class (I realize WVN did 43.0 so 45.0 isn't truly world class anymore but close enough)...

Also time intervals allows you to copy training of someone more advanced than you and not overwork yourself wheras if u copy distance you might be doing waaaay to much work...

ya definitely. I can't really copy anyone right now though, because, like you mentioned earlier, i'm throwing in lots of other things -> pizza making. If I copied anyone's sprint, run, or jump protocol, i'd be toast because i'm combining all 3 together right now.

i've tried this a few other times earlier but, small injuries/aches derail me. The last few derailing injuries have been:
- ingrown toenail (jumping 2 days after running 25 miles)
- right hip flexor (just wrecked from lots of things)
- left hamstring pull (high voluming jumping, trying to go absolutely max effort on a short sprint)

so, my #1 goal really needs to be: stop getting hurt! it also means I need to turn it DOWN a notch on some of these ballistic efforts and overall total volume. I can't handle it like I could 4 years ago for example.. If I could turn it down a notch, but, improve my frequency/consistency, I think i'll see some decent gains in all 3 disciplines: running, sprinting, jumping.



As for sprinting goals, my #1 goal is to simply hit 20 mph on my watch. 18.4 mph felt crazy fast....... I love how that felt. I'd love to "feel" 20mph. Other than that, sub 60s 400m is on my list. I need some actual sprint goals eventually: 100m, 200m. And then I have my distance goals of < 5min mile, < 3min 1km, and ~18 min 5k. Finally, a jumping goal of consistent near-max effort 35" SLRVJ. And as far as lifting goes, would like to get my high rep half squat numbers back up (225 x 20 at least).

PIZZAHUT ^  :ninja:

I'm like a decathlete.. except, not at all a decathlete.

pc!

10764
Basketball / Re: A WHOLE BUNCH OF DUNKS AND SHIT.
« on: August 27, 2016, 05:02:17 pm »
Quote from: T0ddday on August 27, 2016, 03:31:47 pm
Quote from: adarqui on August 27, 2016, 10:22:52 am
<a href="http://www.youtube.com/watch?v=6U0icnGAwLg" target="_blank">http://www.youtube.com/watch?v=6U0icnGAwLg</a>

that first dunk is  :wowthatwasnutswtf:

Omg.  I say this humbly as a two footed jumper...

Single leg dunking is just about a million times more beautiful...  Graceful, beautiful, just better in every way...  A powerful two legged  dunk is ugly and brutish wheras a powerful single legged jump is an absolute work of art - combination of grace, fluidity and power...   Wow.  I want to be able to jump off one leg soooo bad...

hah. ya I agree completely about the grace/beauty vs brute force. seeing these single leg jumpers has definitely helped me forget about DLRVJ. I'd like to jump more like them now, just looks amazing.

Occasionally there are some "beautiful" DLRVJ's but they are usually crazy springy and don't need much depth.. IMHO, those are beautiful DLRVJ's.

I *think* Nick Ross is lighter/faster than Southerland .. but there are still lots of similarities in the way they jump and how they look in the air.

Nick Ross is still my favorite single leg dunker right now.. some of his videos are just unreal.

pc!

10765
Basketball / Re: A WHOLE BUNCH OF DUNKS AND SHIT.
« on: August 27, 2016, 04:55:52 pm »
Quote from: T0ddday on August 27, 2016, 03:25:35 pm
Quote from: adarqui on August 26, 2016, 03:53:08 pm
wtf.. never saw this before.

<a href="http://www.youtube.com/watch?v=Jl7m8GgG9Lw" target="_blank">http://www.youtube.com/watch?v=Jl7m8GgG9Lw</a>

I know that gym in Seattle... It's not 12 feet... But it's damn high... I couldn't touch the rim... It's tilted up though so it's hard to say, gotta be more than 11 feet though... Nate still the greatest athlete I have ever competed against in life hands down not even close.


ya it looks crazy high.. it also makes nate look like muggsy bogues.

also, I absolutely hate rims that are tilted up.. just something about it that bugs me and makes me not want to jump/dunk on them. obviously it implies they are a bit higher, but beyond that, it's just annoying. Also, nets that hold onto the ball and don't let it fall through are annoying af.

10766
Basketball / Re: A WHOLE BUNCH OF DUNKS AND SHIT.
« on: August 27, 2016, 12:37:41 pm »
the spin master


10767
Progress Journals & Experimental Routines / Re: Age vs Vertical
« on: August 27, 2016, 11:59:45 am »
Quote from: vag on August 27, 2016, 05:47:56 am
26 August 2016

Bodyweight@session : ~83,5kg
Soreness : low back, hamstrings, abs, arms, traps
Injuries/aches : none

HALF SQUAT:
5@20kg
5@40kg
5@60kg
5@80kg
5@90kg
5@100kg
-Yup, those are made for me. Extremely explosive, concentric around half a second. 100kg was light for legs but cns and back were a little shocked.

nice!! :ibsquatting:

I imagine incorporating half squatting will be really good for you.. good move.

also, dick soreness is a bit odd.. no? hah.

10768
Basketball / Re: A WHOLE BUNCH OF DUNKS AND SHIT.
« on: August 27, 2016, 10:22:52 am »
<a href="http://www.youtube.com/watch?v=6U0icnGAwLg" target="_blank">http://www.youtube.com/watch?v=6U0icnGAwLg</a>

that first dunk is  :wowthatwasnutswtf:

10769
Basketball / Re: A WHOLE BUNCH OF DUNKS AND SHIT.
« on: August 27, 2016, 10:22:20 am »
Quote from: Mutumbo000 on August 27, 2016, 07:45:00 am
<a href="http://www.youtube.com/watch?v=5hVeASENLxA" target="_blank">http://www.youtube.com/watch?v=5hVeASENLxA</a>

ya that torrey smith dunk @ 1:15 is DISGUSTING. man he can fly.

10770
Progress Journals & Experimental Routines / Re: ADARQ's journal
« on: August 27, 2016, 12:15:20 am »
08/26/2016

Bio: Morning

last night's sleep: ~6.5 hours
last night fell asleep: ~1 AM
wakeup = 7:30 AM
bw = 151 lb.
morning resting heart rate = didn't measure
soreness = calves slightly, hamstrings slightly, glutes slightly (moderate after evening workout)
aches = left lower back slightly
injuries = none
standing desk (when on computer): not much
feel = good
water = alot x 2
mosquito bites: 0



Food

7:30 AM

- orange juice


Session: Morning

WAKEUP RUN

8:30 AM
- 84 F, 79% humidity, "feels like" 94 F
- wtf..
- pretty good!

warmup:
- paused running form in place, 1 x 50

run: 3.19 mi in 28:10
- very slow, but good form/bouncyness
- working on form: keeping my ankle locked, posture good, hands good, pulling back with a quick stiff strike, low gct
- very submax power



Food

9 AM

- 2% milk



Food

9:30 AM

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



Food

4:30 PM

- broccoli and cheese soup
- some crackers
- 2% milk + 2 tspn coffee + honey




Session: Evening

8 PM

warmup + submax short sprints:
- last sprint, ~17.1 mph

jumps:
- felt good but jumps felt crappy.. felt off
- havent jumped in basically a week .. and all of the lifting i've been doing, quads felt off
- hit ~10'5 or so at least, L-SLRVJ

near max effort sprints:
- 3 out of 4 sprints (not including warmup) over 17 mph
- fastest 17.9 mph
- honestly thought I was over 18 mph, felt great.. had lots of power



sup to my garmin squad!!

sprinting is fun.. fun fun fun.

 :ibrunning:


half squat:
- 135 lb. x 5
- 155 lb. x 5
- 175 lb. x 5
- 195 lb. x 20, TOUGH
- legs were much weaker because of the sprinting... really caused some fatigue

slightly below knee BB RDL:
- 95 lb. x 5
- 115 lb. x 5
- 135 lb. x 15

calf raises:
- BW x 50



Food

10 PM

- 2% milk



Food

10:30 PM

- chicken taco
- a few chips + salsa
- 2% milk
- banana
- a few banana bites



Food

11:30 PM

- 2% milk



lots of milk.

i got some coding done. need to figure out some react performance issue though over the next few days.. i think it's becoming critical, time to try and fix it.

pc!

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