Adarq.org

12/15/2015

Bio: Morning

sleep = 9 hours
wakeup = 10:00 AM
bw = 159 lb
morning resting heart rate = 43
soreness = {upper back, traps} = from jumping
aches = left shin, left ankle
injuries = some toe nails



Session: Morning

10:20 AM - 12:50 PM

run:
- 1 hour 40 minutes
- midfoot mostly
- ran the first ~30 minutes decent, but, felt a bit wrecked and my left ankle wasn't extending like my right, so I decided to slow it down and work on extension.. so after that 30 minutes, super slow.

lifts:
- felt dead but was strong

close stance barbell half squat:
- 225 lb. x 1, 1, 1
- didn't want to overdo it, stayed here

standing barbell overhead press:
- 85 lb. x 1, 1, 1
- barbell to clavicle

paused (~3sec) barbell RDL:
- 175 lb x 1

barbell RDL:
- 195 lb x 1, 1, 1
- felt like just doing them normal at this weight
- good form

standing barbell curl:
- 95 lb. x 1, 1, 1



Food

- 1 x coconut
- 1 x greek yogurt
- 1 x grapefruit juice
- some chocolates


Food

- 1 x greek yogurt



Bio: Evening

bw = 158
soreness = same as morning, but right calf/hamstring is also sore now



Food

- light red kidney beans with lots of serrano pepper, green pepper, red pepper
- 3 eggs sunny side up sandwich on wheat
- 1 x greek yogurt
- some trail mix



Session: Evening

mobility stuff:
- swings, rotations, etc.. arms/legs/hips
- real nice




feel good right now.

McGregor's prediction for the Aldo fight:

"I felt when we stared down, I felt his right hand was twitching, which was a subtle tell for me. He is ready to unload that right hand and I feel that will be a downfall for him. if he lets that right hand go, I will not be there. I simply enter the way I enter, and that is enough, they either overextend or they shrink away, but either way it is not good for them. I will create traps and dead-space inside that octagon and i will walk him into that dead space, but all of a sudden he will be in danger. We will collide in the middle of the octagon and José will fall on the first exchange" - Conor McGregor

spot on..

https://www.brunel.ac.uk/~spstnpl/Publications/Ch24LongJump(Linthorne).pdf

biomechanics of the long jump

<a href="http://www.youtube.com/watch?v=reI165sqh-I" target="_blank">http://www.youtube.com/watch?v=reI165sqh-I</a>

nice dissection

http://www.hurdlecentral.com/Docs/HJ/Dapena_BiomechanicalStudiesInTheHighJumpAndTheIplicationsToCoaching.pdf

https://repository.cardiffmet.ac.uk/dspace/handle/10369/7002

The effects of Plyometric training on Running Economy and performance among middle distance university athletes

Abstract:    The aim of this study was to ascertain the effect of a six week plyometric training
 program on the RE and 3000 meter time of a group university of middle distance
 athletes. Eight club level middle distance university athletes completed a twelve
 minute sub maximal test on a treadmill and a 3000 meter maximum effort run. The
 treadmill test was completed at velocities of 12, 14 and 16kmph (each for four
 minutes). Oxygen uptake was recorded and their running economy was calculated
 for each velocity. The 3000 meter run took place on a 400 meter outdoor running
 track. Four of the participants (experimental group) then completed a six week
 plyometric training program alongside their usual training while the remaining four
 (control group) carried on with their normal training. After the six weeks all
 participants repeated the tests. A paired t-test was conducted on the results and it
 was found that the plyometric training only had a significant effect on the RE of the
 participants who completed the training at 12kmph (p=0.004) and had no effect at all
 on their 3000 meter time. It was found that six weeks of plyometric training had no
 significant effect on the RE or 3000 meter time of middle distance athletes.

http://www.readcube.com/articles/10.1038%2Fnri3835

We are all familiar with the negative effects of a diet high in salt — from increased risk of cardiovascular dis-ease to worsening of autoimmune disease — so why have humans evolved to store high levels of salt in the body, particularly in the skin? New evidence points to a role for salt in contributing to cutaneous anti bacterial  defences.

http://journals.lww.com/nsca-jscr/Abstract/2015/01000/Body_Composition_and_Power_Performance_Improved.4.aspx

Body Composition and Power Performance Improved After Weight Reduction in Male Athletes Without Hampering Hormonal Balance

Huovinen, Heikki T.1; Hulmi, Juha J.1; Isolehto, Juha1; Kyröläinen, Heikki1; Puurtinen, Risto1; Karila, Tuomo2; Mackala, Krzysztof3; Mero, Antti A.1

Abstract
Abstract: Huovinen, HT, Hulmi, JJ, Isolehto, J, Kyröläinen, H, Puurtinen, R, Karila, T, Mackala, K, and Mero, AA. Body composition and power performance improved after weight reduction in male athletes without hampering hormonal balance. J Strength Cond Res 29(1): 29–36, 2015—The aim of this study was to investigate the effects of a 4-week weight reduction period with high protein and reduced carbohydrate intake on body composition, explosive power, speed, serum hormones, and acid-base balance in male track and field jumpers and sprinters. Eight participants were assigned to a high weight reduction group (HWR; energy restriction 750 kcal·d−1) and 7 to a low weight reduction group (LWR; energy restriction 300 kcal·d−1). Energy and carbohydrate intake decreased significantly (p ≤ 0.05) only in HWR by 740 ± 330 kcal·d−1 and 130 ± 29 g·d−1, respectively. Furthermore, total body mass and fat mass decreased (p ≤ 0.05) only in HWR by 2.2 ± 1.0 kg and 1.7 ± 1.6 kg, respectively. Fat-free mass (FFM), serum testosterone, cortisol, and sex hormone–binding globulin did not change significantly. Ca2+ ion and pH decreased (p ≤ 0.05) only in HWR (3.1 ± 2.8% and 0.8 ± 0.8%, respectively), whereas

Equation (Uncited)
Equation (Uncited)
Image Tools
declined (p ≤ 0.05) in both groups by 19.3 ± 6.2% in HWR and by 13.1 ± 8.5% in LWR. The countermovement jump and 20-m sprint time improved consistently (p ≤ 0.05) only in HWR, by 2.6 ± 2.5 cm and 0.04 ± 0.04 seconds, respectively. Finally, athletes with a fat percentage of 10% or more at the baseline were able to preserve FFM. In conclusion, altered acid-base balance but improved weight-bearing power performance was observed without negative consequences on serum hormones and FFM after a 4-week weight reduction of 0.5 kg·wk−1 achieved by reduced carbohydrate but maintained high protein intake.