Adarq.org

simple calculator distance/pace

http://www.coolrunning.com/engine/4/4_1/96.shtml

nice find. reading the stretching article.

slow motion serve

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

10/25/2015

sleep = 8 hours

bw = 170
soreness = none
aches = none
injuries = none

(at night)
soreness = hamstrings, calves
aches = left shin (minor splintish), ankles, right knee, back



Food

- orange juice



Session: Morning

run:
- ~3.4 mi
- super slow but faster than yesterday
- i feel worthless running in the morning, must conquer

tennis:
- ~2.5 hours
- against the wall
- TONS of serves, hit a real nice groove, was cranking out some nice power
- forehand was very powerful, getting a nice whip motion going



Food

- orange juice
- fruit
- greek yogurt



Food

- 1 slice of pizza
- 1 small piece of garlic bread
- water + lemon (i drink alot of this)



Session: Evening

run:
- ~3.4 mi
- fastest i've run in a long time
- entire run on midfoot/ball of foot, basically just "sprinted"

neutral grip pullups:
- BW @ 9

parallel bar dips:
- BW @ 5

chinup iso hold at the top:
- BW @ ~30s

atg squat hold, hip/low back mobility

single leg squat:
- BW @ 8 each



Food: Dinner

- some pizza
- big salad: spinach, bleu cheese, carrots, mushrooms, green pepper, balsamic vinaigrette



Session

- stretching

It started off a little slow, but later on crawford changed stance and bang, knockout at the end of round one. then he started picking up the pace, that guy is mean, aggressive and very observative if that is the right word as he times and opportunifies his punches and a wonderful stoppage.

great performance by crawford, him facing pacquiao would be aggressive vs speed aggressive awkward power
but would a good performance as the styles match.

agreed. meant to create a thread for this last night, another impressive performance from crawford.

jean had his number in the first round, until crawford switched southpaw. Instantly the fight changed. That's some serious versatility. Man he's such a "long fighter" too, especially for 140, very dangerous. That might be a bad matchup for pac, but i'd love to see it. Hope it gets made. Crawford definitely gets "bored in there" (similar to GGG), took some nice shots from jean, but didn't seem to phase him at all.

IMHO, Crawford is the total package. Every fight I get more impressed with him. Great defensive ability, great jab, solid power, aggressive/mean, good chin, ability to fight orthodox and southpaw... dangerous.

some good boxing on nov 7.. bradley / rios, and lomachenko is fighting!

pC!

10/23/2015

sleep = 8 hours

bw = 170
soreness = none
aches = none
injuries = none



Food

- orange juice



Session: Morning

jog, jump, and sprint:
- 3.4 mi
- slow run.. need to run more in the morning; feel like crap
- jumps: L-SLRVJ = 10'5
-- quad cramped up again around jump 5.. I stop when I feel it

MR halftucks:
- in place, to failure
- in place side to side, to failure
- in place forward to backward, to failure

neutral grip pullups:
- BW @ 8

parallel bar dips:
- BW @ 7

single leg ankle hops:
- in place, side to side, to failure
- in place, front to back, to failure

chinups:
- BW @ 8

parallel bar dips:
- BW @ 6

MR tuck jumps (forcing knees up):
- in place, to failure
- in place side to side, to failure
- in place forward to backward, to failure

pullups:
- BW @ 6

parallel bar dips, knees up:
- BW @ 5
- these were tough, i like them

single leg ankle hops:
- in place, side to side, to failure
- in place, front to back, to failure



ya!!!! reactive work felt great.



Food

- foot long veggie sub
- chips
- 3 cookies



Food

- greek yogurt
- soy milk



Session: CANCELED

wanted to practice tennis, but it was pouring rain.



Food: Dinner

- kefir
- two PB sandwiches
- some stacys pita chips

some old vids when I was experimenting with combining reactive exercises + basketball drills/skills. Some of these exercises I really like, some are possibly useless.

I really like the light drills, mostly the light single leg + form shooting drills. I also like the single/double leg bounds into layups.


Light

single leg ankle hops while form shooting:

<a href="http://www.youtube.com/watch?v=3l1YuE638yA" target="_blank">http://www.youtube.com/watch?v=3l1YuE638yA</a>

<a href="http://www.youtube.com/watch?v=QKyfSqGIl8s" target="_blank">http://www.youtube.com/watch?v=QKyfSqGIl8s</a>

<a href="http://www.youtube.com/watch?v=KxjufUz5gSc" target="_blank">http://www.youtube.com/watch?v=KxjufUz5gSc</a>

double leg hops while form shooting:

<a href="http://www.youtube.com/watch?v=0AQ97ts2gv4" target="_blank">http://www.youtube.com/watch?v=0AQ97ts2gv4</a>

single leg linear hops into layups:

<a href="http://www.youtube.com/watch?v=Mwgxz4UEB2M" target="_blank">http://www.youtube.com/watch?v=Mwgxz4UEB2M</a>

single leg linear hops with dribble, into layups:

<a href="http://www.youtube.com/watch?v=WC6rxhDOInA" target="_blank">http://www.youtube.com/watch?v=WC6rxhDOInA</a>

dno

<a href="http://www.youtube.com/watch?v=-sTA8BEZpOE" target="_blank">http://www.youtube.com/watch?v=-sTA8BEZpOE</a>

dno: hip flexor dribbles? some kind of A-Skip dribble possibly too

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

backwards, forwards, & lateral single leg dribbling

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

backwards, crossover dribbling:

<a href="http://www.youtube.com/watch?v=biwJyEzO08c" target="_blank">http://www.youtube.com/watch?v=biwJyEzO08c</a>

single leg dribbling in place:

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

single leg dribbling in place, lateral hops:

<a href="http://www.youtube.com/watch?v=MmKZ79Hd1jM" target="_blank">http://www.youtube.com/watch?v=MmKZ79Hd1jM</a>

<a href="http://www.youtube.com/watch?v=fytO4r3F95k" target="_blank">http://www.youtube.com/watch?v=fytO4r3F95k</a>

squat hops + dribbling:

<a href="http://www.youtube.com/watch?v=R_J8KacjpI4" target="_blank">http://www.youtube.com/watch?v=R_J8KacjpI4</a>



Moderate

single leg hops all over the court + shooting:

<a href="http://www.youtube.com/watch?v=q4DGzkZmzKk" target="_blank">http://www.youtube.com/watch?v=q4DGzkZmzKk</a>

rebounding single leg jumps in place, with dampening hop:

<a href="http://www.youtube.com/watch?v=xoz3Ih6D6nY" target="_blank">http://www.youtube.com/watch?v=xoz3Ih6D6nY</a>

rebounding single leg jumps in place:

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

rebounding double leg jumps in place:

<a href="http://www.youtube.com/watch?v=mpw5mcKV72o" target="_blank">http://www.youtube.com/watch?v=mpw5mcKV72o</a>

multi lateral hops into layup:

<a href="http://www.youtube.com/watch?v=odt6JRS5pyo" target="_blank">http://www.youtube.com/watch?v=odt6JRS5pyo</a>

MR halftucks to layup:

<a href="http://www.youtube.com/watch?v=jKhIPosiA10" target="_blank">http://www.youtube.com/watch?v=jKhIPosiA10</a>




Heavy

double leg bounds (linear, lateral) to layups:

<a href="http://www.youtube.com/watch?v=xryQmzgR5jI" target="_blank">http://www.youtube.com/watch?v=xryQmzgR5jI</a>

<a href="http://www.youtube.com/watch?v=5d5BaS9SVNM" target="_blank">http://www.youtube.com/watch?v=5d5BaS9SVNM</a>

linear stiff leg ankle hops to layup:

<a href="http://www.youtube.com/watch?v=QN3JopHv5RM" target="_blank">http://www.youtube.com/watch?v=QN3JopHv5RM</a>

single leg sprints:

<a href="http://www.youtube.com/watch?v=PYeop0jgg4c" target="_blank">http://www.youtube.com/watch?v=PYeop0jgg4c</a>

single leg bound to layup:

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

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



lol

sick3nin v3nd3tta h0ps:

<a href="http://www.youtube.com/watch?v=vZ51fXQe3EY" target="_blank">http://www.youtube.com/watch?v=vZ51fXQe3EY</a>