Adarq.org

http://www.adarq.org/progress-journals-experimental-routines/adarq's-journal/msg121341/#msg121341

afternoon session:
- mile sprint: 5m25s  (-7s)

evening session:
- 1km sprint: 3m09s (-4s)

 

i used to use PVC.. after a while, got completely fine with it.. initially it was the devil though.

i like it better than my foam roller.. foam rollers are just too thick imho.. 2" pvc = perfect.

Interestingly about Steve Kerr in a post game interview I think it was game 6, he constantly mentioned how welled paid they are (NBA players and coaches).  He said it like 5 or 6 times, I had a feeling that the league may have told him, yo it's LBJ's time let him have it, you guys have more chances down the road with the young core.  I mean the way Varejao got extend minutes in game 7?  That was very unusual.  Same with Ezeli's minutes in final minutes.  It made no sense.  Scripted series makes is very hard to watch and enjoy.

LMFAO. just like the NFL told Cam Newton and the panthers to take an L so Manning could go out with a superbowl.. these kinds of theories are absolutely nuts.

snap out of it..

Have a look at the fouls again:

<a href="http://www.youtube.com/watch?v=fVVKBIS0TM0" target="_blank">http://www.youtube.com/watch?v=fVVKBIS0TM0</a>

Foul 1- Legit - grabbing TT
Foul 2- Legit - still moving sidewards into Lebron- can't be a no call and wasn't a charge
Foul 3- Legit - grabbed Kyrie going around the screen
Foul 4- Legit - hand on Love's forearm as he shoots
Foul 5- Soft/no cal. Contact on the body but to be consistent should have been play on
Foul 6- Borderline. Steph gets some ball and a decent amount of Lebron's hand/wrist - either way GSW are down by 12 with 4min to go and unlikely to win anyway

Also, don't believe Steve Kerr's comments in his post game interview. He was playing the politician and trying to influence the refs in the next game. He figured a fine is worth another win to them.

As far as DG goes. He kicked Adams in the groin twice and nearly kicked someone else in the face. GSW were lucky he wasn't suspended in that series or you wouldn't have even made it to the finals. Suspensions should be made irrelevant of the game or what's on the line. It was a dog act. Lebron disrespected him yeah but also sucked him into the game too.

^^ this x100.

As far as Lebron goes as you've stated you have a genuine dislike for him. Imagine being Lebron and the amount of contact you would put up with night after night. You talk about double standards. Look at what iggy was getting away with when he was stripping Lebron of the ball in the early games. The body contact that was left uncalled throughout the series was huge and it went both ways.

If I was a GSW fan I would be looking at the stupid shit Steph did late in games (behind the back pass anyone) and the way your major players went cold down the stretch (no score in the last 4 minutes anyone) as more of a reason they lost than the NBA's money making juggernaut. CLE only scored 4 points in the last 3-4 minutes too so it was anyones.

yup

let's also not forget that the refs gave Curry a pass on some legit fouls, after he picked up his 5th.. I remember Mark Jackson and Van Gundy basically like "wtf is he doing". He was pretty careless even after picking up his 4th and 5th.. I found it odd. I remember him getting a pass on a legit foul, almost immediately after picking up his 5th.

This finals seemed legit. The worst officiating I can remember was Lakers vs Kings in the early 2000's. I could be wrong, but I remember that being the worst officiating i've ever seen. This was nowhere close to that.

Anyway I like what Coges said.. He put it in the right perspective. I don't think GSW can whine at all about officiating, considering how the GSW/OKC series went down. If Draymond was rightfully suspended in that series, would have been OKC/CLE.. so gsw fans really need to relax. 

Here is a question for you, is there a way to get thse benefits of sprinting out of a single workout. LIke minimal effective dose kinda thing? I'm not trying to become a 32 year old rookie track star lol.

hard lmfao. srs, legit irl lmfao. dno y, just caught me.



also yes, I think you can reap benefits from "a single sprint workout" at some "wide frequency", especially if it's at maximum intensity.

ie, one (near) maximum effort sprint session per week.

i've actually changed my training drastically over the last few months, and it's somewhat related to your question.. i'm trying to approach training from more of a "minimum effective dose" angle.

ie, instead of simply adding volume & frequency to my training program, which ends up becoming more of a "brute force approach", why not actually do the opposite and remove volume/frequency, so that it's more of a "dynamic programming approach"; the dynamic programming approach being, less operations & find short cuts.. but short cuts being more related to improved performance via being more recovered, stronger CNS, etc.

so ya I think that effort is key.. it's impossible to string together 7 truly max effort sprint sessions per week. it's possible to do 2.. it's definitely possible to do 1.. that one session could potentially provide benefit, if maintained consistently (at least 1x/week) for several weeks.. if you had one "life or death" adrenaline/fight-or-flight response per week, you'd eventually be toast... just to give you an idea of a low-frequency stimulus that is too intense.

would one very submax sprint session per week result in much benefit? doubt it.

obviously, there needs to be a break in period before you can even perform (near) ME sprint sessions without wrecking yourself.. and you'd also have to be doing some other athletic "activities" during the week (like lifting/reactive work/jumps) not to detrain.

just giving my thoughts on it.

pc

I feel i'm not really able to do track twice a week without wrecking my knees tho. i get achy knees just from 10 mins of slow steady treadmill running ffs. lol. but i'll start with the session tuesday, and if i make it work, can addd in the saturday session?

slow steady treadmill might actually be more of a knee wrecker than high tempo 200's though.. plop plop plop vs bounce bounce bounce.. depends on your experience with sprinting though.. if you're plopping every stride while sprinting, then ya that will wreck your knees.

I put more knee drive into my deadlift yesterday, and i had no knee pain. I actually felt most of it in my VMO, so that may be a good sign.

nice!!! VMO protects dat kneecap.

did a bunch of one foot jumps today and am currently regretting it lol. I got a few dunks on camera and 1 thing I notice that I can see clearly is the deep knee bend and forward shin angle I'm getting my penultimate(right) leg. feels like i'm still pretty quad dominant, so am gonna keep streching/foam rolling my quads, and stay away from one foot jumping.

or.. overanalysis?

I wrote this today in response to some blog article:

if given the options between 1) being taught how to run & jump "perfectly", vs 2) being able to run & jump completely "mindless", i'd pick #2. The more I "think", the worse I perform. One major, perhaps unintended consequence, of armchair theorists who harp on technique; they plant too many conscious triggers in our brains. The last thing we want to do is start consciously thinking about these things, while actually performing maximally; it should be automatic.. but that can take years of drilling, which may actually be too late for older (~18+) athletes who get addicted to trying to improve their performance. Consciously thinking about technique while attempting to perform maximally can be like hitting a bunch of little CNS speed bumps, IMHO.  If someone could teach me how to execute motor programs with zero thought & maximal intensity... ;f

It's somewhat related to your comment.. the idea that, you see something on video etc, and you analyze it in such a way that it proves to you X Y Z, which might not actually be the case at all.

but ya staying healthy is #1.. just don't get caught up so much in minutia.. you don't know what that shin/knee angle you see, actually means.. hardly anyone does. ;f

pc

Knee felt much better this morning. Walked to class but even walking makes it get restricted a bit. Damn, maybe I need an entire day off of no walking? I wonder what the actual underlying cause of the fluid is though. And maybe it's not fluid, but its swelling of tissue. I have to figure this out.

see a doc?

ya try a few days of barely any movement, just hang out at home nerding it up.. and ice the hell out of it.