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Messages - adarqui

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12781
Track & Field / Re: The High Jump Thread
« on: December 11, 2015, 04:14:23 pm »
Quote from: LBSS on December 11, 2015, 03:52:49 pm
i was watching the asian athletic championships on tv when i was in mozambique in 2011. first major international comp that he really showed out at -- he was 17! i just remember thinking, damn that dude is tall.

here's vid from that competition

<a href="http://www.youtube.com/watch?v=t4DdYXWIjAA" target="_blank">http://www.youtube.com/watch?v=t4DdYXWIjAA</a>

ha @ his shadow boxing at the end of one of his jumps.

nice

he's 6'3.5, ~150 lb.


12782
Strength, Power, Reactivity, & Speed Discussion / Re: How do you perform a max effort jump session?
« on: December 11, 2015, 04:06:52 pm »
When I was dunking..

I'd perform a good ~10-15 minute warmup:
- some high knees, butt kicks, skips, short sprints, ankle hops
- dribbling around for a bit
- layups, alternating left and right

Then I would start jumping, but everything very relaxed (~30s between jumps):
- a few 1 step jumps
- a few 2 step jumps
- a few 3 step jumps
- a few 4 step jumps

Then I would perform a few moderate-to-high effort jumps:
- from 2-4 steps, putting a bit more into it

Then I would throw some lobs, again progressing from 2-4 steps (relaxed):
- a few lobs from 2 steps
- a few lobs from 3 steps
- a few lobs from 4 steps

By now it's time to start going all out.. At this point, I'd perform a lob + dunk attempt at "max effort" every 1-2 minutes
- so 10-20 x max effort dunk (psyching up) attempt with 1-2 minutes rest between jumps
- rest would be me dribbling relaxed, possibly thinking about what I was going to do, getting ready for the next jumps

so the actual session consisted usually of 10-20 max effort jumps. My best jump would come around jumps 7 through 15.. If I felt my legs 'give out', i'd give it 1 or 2 more jumps before ending the session. I've pushed it past this feeling several times but very rarely would it get better.

If I remember anything else, i'll edit.

pc!

12783
Strength, Power, Reactivity, & Speed Discussion / How do you perform a max effort jump session?
« on: December 11, 2015, 03:57:44 pm »
vag basically brought this up in his journal:

http://www.adarq.org/progress-journals-experimental-routines/vag's-journal-age-vs-vertical/msg112948/#msg112948

The purpose of this thread is to just log how everyone performs their max effort jump (or dunk) sessions.

12784
Progress Journals & Experimental Routines / Re: Age vs Vertical
« on: December 11, 2015, 03:55:26 pm »
Quote from: vag on December 11, 2015, 04:46:54 am
^Interesting idea about the jump sequence simulation. Everyone should have it match his own jumping sets-reps? e.g. what i do when i jump is sets of 3-4 , 1 min between reps, 4-5 mins between sets.

nice ya.. even more specificity per jumper. That makes even more sense. We should create a thread which contains everyone's max jump session protocols, since everyone performs them a little differently.

edit: http://www.adarq.org/strength-power-reactivity-speed-discussion/how-do-you-perform-a-max-effort-jump-session/


Quote
And maybe use supramax partials instead of fulls for this tool?

I wouldn't do those supramax partials (quarters if you half, halfs if you deep) unless you spend a few weeks prepping them. If we just jump right into those, could cause way too much fatigue than we want. Even then, not sure if it would be better than your "go-to" ROM.

Maybe even better would be banded singles, since you can accommodate the strength curve.


Quote
Think a fancy name for it and blog this idea. Like CPJSM ( Cns Pattern Jump Simulation Method ) , or JSDCM ( Jumping Sequence Deep Copy Method , geek term included, you know you like it ;) ).

lool @ the deep copy nerd one.

I like CPJSM better ;f

without any jumping references: CNS Temporal-Amplitude Model .. so a model instead of a method, since we're modeling based on time/effort of a max jump session (or maybe even other things).

pc!!

12785
Progress Journals & Experimental Routines / Re: ADARQ's journal
« on: December 11, 2015, 03:33:25 pm »
Quote from: LBSS on December 11, 2015, 11:43:23 am
how's your finger/hand healing?

both are good now, thanks!

that laceration has healed up. Though, I think i'll have a permanent scar, but it's pretty much unnoticeable.

right hand is good today.. actually played tennis with it today, feels good. I was gripping the rope too hard when I was going "max speed" on the jump rope, I should have been more relaxed.. definitely my error on that one.

Felt really good today playing tennis. Body is feeling light & snappier. Actually achieved a significant tennis PR too finally, i'll journal it later!

Man i've just been watching this Mutaz Barshim jumper move.. It's so beautiful.

I need to do more leg+hip swings, hip+shoulder mobility exercise, as well as keep getting lighter.

pc man!

12786
Track & Field / Re: The High Jump Thread
« on: December 11, 2015, 03:22:36 pm »
if anyone can find any nice training videos of Mutaz Barshim please post.. he is so fun to watch. moves amazing.

12787
Strength, Power, Reactivity, & Speed Discussion / Re: SL Bounding
« on: December 11, 2015, 02:52:43 pm »
look at the SL bounds from this high jumper (barshim), sexy

https://www.youtube.com/watch?v=jq29-fT8TcA#t=53s

<a href="http://www.youtube.com/watch?v=jq29-fT8TcA" target="_blank">http://www.youtube.com/watch?v=jq29-fT8TcA</a>

12788
Track & Field / Re: The High Jump Thread
« on: December 11, 2015, 02:44:46 pm »
epic high jump drill

<a href="http://www.youtube.com/watch?v=epgA_bzG7Js" target="_blank">http://www.youtube.com/watch?v=epgA_bzG7Js</a>

12789
Track & Field / Re: The High Jump Thread
« on: December 11, 2015, 02:34:36 pm »
look at the little warmup jump at 1:20  :wowthatwasnutswtf:

https://www.youtube.com/watch?v=8lCcQF6iEvA#t=1m19s

<a href="http://www.youtube.com/watch?v=8lCcQF6iEvA" target="_blank">http://www.youtube.com/watch?v=8lCcQF6iEvA</a>

12790
Track & Field / Re: The High Jump Thread
« on: December 11, 2015, 02:34:13 pm »
i love the way Mutaz Barshim runs up & jumps.. really fun to watch

a glimpse of some nice rhythmic quarter squats in the first vid

<a href="http://www.youtube.com/watch?v=qj0k7f_Grn4" target="_blank">http://www.youtube.com/watch?v=qj0k7f_Grn4</a>

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




12791
Track & Field / Re: The High Jump Thread
« on: December 11, 2015, 08:07:27 am »
saw this on a related vid, great high jump battle

<a href="http://www.youtube.com/watch?v=BcIkBPkWxt8" target="_blank">http://www.youtube.com/watch?v=BcIkBPkWxt8</a>

they went at it again

<a href="http://www.youtube.com/watch?v=8lCcQF6iEvA" target="_blank">http://www.youtube.com/watch?v=8lCcQF6iEvA</a>

12792
Track & Field / Re: The High Jump Thread
« on: December 11, 2015, 08:03:37 am »
posted by raptor in his journal, great vid of sotomayor

<a href="http://www.youtube.com/watch?v=N2kNvclIBfo" target="_blank">http://www.youtube.com/watch?v=N2kNvclIBfo</a>



also, 2.45m (8.03 ft)

<a href="http://www.youtube.com/watch?v=vWde8sMxe1w" target="_blank">http://www.youtube.com/watch?v=vWde8sMxe1w</a>

12793
Track & Field / The High Jump Thread
« on: December 11, 2015, 08:01:10 am »
high jump

12794
Progress Journals & Experimental Routines / Re: Age vs Vertical
« on: December 10, 2015, 11:17:27 pm »
Quote from: vag on December 10, 2015, 03:57:48 am
-Switched to the 'original' MSEM variant 1: 2-4 sets of 2-3 reps @ 90-95%. Felt much better than straight up 6+ singles.

cool. I like the singles variation especially for when you're doing big dedicated jump/dunk sessions. 10 MSEM singles with ~1-2min rest basically becomes 10 max effort jumps. I imagine you could overlay 10 ME jumps with 10 ME singles (90-95%), just plot "CNS arousal", and have it match up pretty good.



Quote
As discussed in the MSEM thread i am using a 'non psyche-up 1RM' which should be around 110kg now.

niice!

12795
Progress Journals & Experimental Routines / Re: ADARQ's journal
« on: December 10, 2015, 10:51:34 pm »
felt a bit tired today... based on that: friday = some light tennis, saturday = rest.

should break into the 150's (159) tomorrow or sat.



12/10/2015



Bio: Morning

sleep = 9 hours
wakeup = 9:00 AM
bw = 160
morning resting heart rate = 43
soreness = calves (too much, blame jump rope), left jaw
aches = left jaw, left shin
injuries = some toe nails


left jaw possibly achy/sore from the "mouth closed jump rope" drills last night.. it went away a few hours after I woke up.




Session: Morning/Afternoon

10:00 AM - ~12 AM

warmup run:
- ~1 mi

jumps:
- L-SLRVJ max: ~10'4"
- R-SLRVJ max: dno, backboard touches
- felt crappy.. jumping with an achy shin is never fun

run:
- ~3 mi
- midfoot
- ran good but felt crappy mentally

lifts:
- too dead to perform any other lifts

MSEM very deep squat, heels elevated:
- in my saucony running shoes
- 135 lb. x 1, 1, 1, 1, 1
- felt good, kept it light

MSEM romanian deadlift (3 second pause):
- 175  lb. x 1, 1, 1, 1, 1

plate swings:
- 45 lb. x 8
- should have warmed up with 25 lb plate first.. shoulder felt odd for a few hours after this set.



Food

- 6 egg sandwich on thomas english muffin
- 1 x greek yogurt



Food

- 1/2 lb. cheese burger with chopped tomato, lettuce, and lots of jalapeno



Bio: Evening

bw = 161



Food

- 1 x greek yogurt



Reading

- SSTM for coaches: ~15 pages



Computer Programming

- none



feel pretty beat all day.. when I feel this weird fatigue in my "brain to heart" link, it means I need to rest a day or two.

since i'm not running or lifting fri/sat, and I already trained today.. i'm cutting my calories a bit more than usual for these 3 days. I'll go back to "normal" on sunday.

pc!

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