Adarq.org

real quick reply: ice has helped me a ton (mostly for tendon/bone issues, not recovery/muscle soreness). i've used it successfully many times (throughout the years), to speed up recovery/reduce pain.

icing can definitely make you feel stiff up to 10-15 minutes after, but, as time goes on I actually end up feeling better.

we need an "icing thread" in peer reviewed section. I imagine there's lots of positive results regarding recovery/reduction of inflammation etc.

pc!

Hey Andrew,

You're well versed in the works of Verk, Siff, Zats...  I wanna hear your thoughts on concentrated loading blocks...

more versed with verk but not as much as I used to be that's for sure. ;/

How long is too long of a block?  Is a concentrated loading block of ~2 months productive?  Most people seem to do 3-4 weeks it seems, but if maximal strength continues to slowly increase throughout the 2 months (while explosive strength and speed obviously suffers), I would imagine a longer loading block can still work?

Is the supercompensation curve pretty much equivalent to the length of the concentrated block?

Obviously this can't be the case forever, for example, concentrated loading block for 1 year leading to 1 year supercompensation loll

yo Merrick,

here's a few quotes from SSTM: (direct quotes and some elaboration in parenthesis)

The formation of LDTE (long-lasting delayed training effect aka supercompensation) develops in two phases. In the first phase (t1), in which the athlete is using the concentrated strength loads (A), the levels of Maximal and Explosive strength go down, in the second phase (t2), where is observed the LDTE (supercompensation), these two levels rapidly rise.

The lower the strength parameters fall (within an optimal range) during the first phase (concentrated block A), the higher they subsequently rise in the LDTE phase (next block, block B for example).

An excessive volume of concentrated strength loads (A) results in a significant drop in the athletes state and, as a rule, a disruption of adaptation.

The duration of the LDTE is determined by the volume and by the length of cncentrated strength loads (stage A). In general, the phase of LDTE realization (t2) is equal to the duration of the precedent phase (t1). The optimum duration of the concentration stage of strength loads (block A), which assures the fullest use of the adaptive potential of the athlete's organism and the greatest increase of strength parameters in the subsequent period, ranges from 6-12 weeks.

During the phase of loading (A) and decreasing strength parameters (t1), the athletes has a difficulty to execute the competition exercise with the correct technique and with high level of power output.

A low volume of speed-strength exercises, carried out by gradually increasing their intensity, creates a favorable condition to the realization of the LDTE in the subsequent period (B).

-- p129, 5.4.1 Origin and Evolution of BTS

I edited some image I found online to mimic mostly the image in the book:
- A = concentrated strength block
- B = speed strength block, realization of the LDTE (supercompensation from block A)
- t1 = basically the area under A
- t2 = basically the area under B





So ya, the supercompensation is roughly equal to the length of the concentrated strength block. However, if Maximal Strength is slowly improving during the concentrated strength block (A), it means this athlete is either:
- not training at high enough intensity & volume
- more of an beginner or intermediate trainee, not advanced

The idea of this TRUE concentrated strength block (and not just high frequency training) is basically the same as a effect of one single intense training session, which causes a supercompensation 48-72 hours after the training session. Instead of causing say, a 3-6% dip in performance/strength over 1 training session, we're causing it over 1-12 weeks. I put 1-12 instead of 6-12 because there are several SHORT concentrated strength programs out there which range anywhere from 7 days, 14 days, 4 weeks, etc. You don't find many over 4 weeks because I think those smaller concentrated blocks are "safer" for intermediate & advanced athletes alike. Causing fatigue for 6-12 weeks is going to make most people question what they are doing, unless they have a great coach guiding them.

There's some generic patterns for implementing concentrated blocks & their subsequent blocks in the Block Training System: SSTM p139, 5.4.3

A = concentrated strength block for example. Activates the adaptation process in the athlete's organism and provokes the subsequent morphological-functional changes in those physiological systems, which are involved in the competition exercise. Verk goes on to say that maximal effort in the competition exercise itself is discouraged due to the fatigue you are placing on the organism; so for example, no max effort sprinting, throwing, etc.
B = Aimed at gradually increasing the power of the work in the specific regime. Speed-strength/Explosive strength exercises for power athletes, Local Muscular Endurance for endurance athletes etc.
C = Focused on technical work at competition intensity. "The athlete should gradually achieve the maximum level of power output in the competition exercises" etc.

These are all divided up amongst the year:
- A,B,C,A1,B1,C1
- A,B,C,A1,C1,B1,C2
- A,B,A1,C,A2,C1
- A,B,C <-- 12 week concentrated strength block
- A,B,C (with A1)
- A,B,(with A1) C (with A2)

That's just an example (without much detail) of how they organize these blocks during a year with all different types of competition calendars.



here's some more info on application of it.. can't find his concentrated squat routine online. He has a 7-day and 14-day squat routine in SSTM.

- http://www.verkhoshansky.com/LinkClick.aspx?fileticket=clYVxxjc%2BQ8%3D&tabid=80&mid=435



I had a 2 week squat routine I did a few times, was super simple.. I think I lost the original post of it - think it may have been on theverticalsummit.

Remind me to post his 7 or 14 day micro in here if I don't (tmw).

pc!!!

tips on not being a slave to your garmin watch

http://runnersconnect.net/coach-corner/dont-be-a-slave-to-your-garmin/

got my garmin GPS watch. yaaa. also feel so damn good after a ~1 hour bodyweight/bar workout.

Quote from: adarqui on December 22, 2015, 11:59:37 pm

high jump shoes update:

SUPER FAIL. Absolutely no way to jump in those shoes... not sure how people would jump in those even on a proper track. The bottom isn't the problem. The shoes themselves are 'warped'. They are beyond stiff on the bottom, which is what I wanted... however, it's so thick in one spot that you don't walk properly; you either roll backward or forward. So, for this experiment, complete fail. Had I picked a shoe with a 'flat bottom', it might have been possible. These shoes are just really weird, never wore anything like them. Don't feel good at all.

(Nike Zoom HJ III)

Lol.  Yeah I probably should have warned you...

ya.. would have been nice!  lmfao.

Justise Winslow, nice dunk last night.

<a href="http://www.youtube.com/watch?v=AnYyKYSs8-Y" target="_blank">http://www.youtube.com/watch?v=AnYyKYSs8-Y</a>

freak. lots of good instructional videos on his youtube too

https://www.youtube.com/user/marcusbondi

for example:

<a href="http://www.youtube.com/watch?v=s9B1gYcGErQ" target="_blank">http://www.youtube.com/watch?v=s9B1gYcGErQ</a>

Probably going to get a Garmin Forerunner 10 (or 15) tomorrow:

https://buy.garmin.com/en-US/US/into-sports/forerunner-10/prod107143.html



Looks solid. One of my friends has one, has great things to say about it. Plus the data it gives him for his runs, and how easily it does it, is what i'm looking for.

Now i'll just be able to link to connect.garmin.com or whatever if I want, which will have splits/times/elevation/stats etc.