Adarq.org

141211 W11  Weight.  Session w/ Coach A

I think i am slowing down for the Qtr Squat... may be... is time to stop adding weight?
hip thrust is still alright... can continue to add weight.
Some one is waiting for me at the rack while i was squatting.  so i gave it up.. and did the barbell calf on the Smith machine.
Without the need to balance, i can now use 3 plates under my ankle.  With much more Range of motion and probably can go much heavier without the need to balance.
Up fast, down slow.  Will try to go much heavier next week.

https://youtu.be/HfRZ_Ms07-Q

<a href="http://www.youtube.com/watch?v=HfRZ_Ms07-Q" target="_blank">http://www.youtube.com/watch?v=HfRZ_Ms07-Q</a>

I ran for 30 min at night also.. 400m x 10 while my girl do 60m x 10 sprint for every lap i do.
After the sprint, she told me about some pain at her Achilles tendon where it is connecting to the heel.   This is exactly what i am scare about.... Sunday will be race day.
I plan to have a time trail on wed while running full 1km holding hands. guess that wont be happening..

Lets just see what will happen on Sunday... will be a gamble. 
better rest than risk injury before event day.


As for Jumping with ball / Dunk attempt... i wont change my right left plant.  but i may change my ball  just to try different thing.

Thanks adarq for the video... i just want to ask one thing.. how did they manage to turn of gravity.... they all jump like... they are on the moon or something.

171205 W10 Plyo and finally i made the hurdle
Coach said My tuck jump are just Tuck jump.. no max effort at all.
Must use hurdle... or no point.

So.... I took the time to make this.. and carry it to the park at last
https://www.youtube.com/watch?v=DmxRJHR8bc0&t=18s

<a href="http://www.youtube.com/watch?v=DmxRJHR8bc0" target="_blank">http://www.youtube.com/watch?v=DmxRJHR8bc0</a>

171201 W10 Max effort Jump Session before weekend
Simply said, all fail.  BW as low as 173lbs
https://www.youtube.com/watch?v=atZoGRyX8qk
Coach suggest me to use a better ball with less bounce.  (i got this rubber ball with more bounce since it was suggested by a few other dunker on fb.... now i am suppose to use less bouncy ball?)
<a href="http://www.youtube.com/watch?v=atZoGRyX8qk" target="_blank">http://www.youtube.com/watch?v=atZoGRyX8qk</a>

171203 W10 Weight Session at Sunday Morning

https://www.youtube.com/watch?v=jSGMyvBonUs

I want to squeeze in a session in my busy Sunday
Alarm clock at 730
Body woke at 630
Gym open at 8
Arrive 805 and it is all empty.
Working slow with no pressure.. sept 1.25 hrs at the rack..  Stretch and Steam room..
<a href="http://www.youtube.com/watch?v=jSGMyvBonUs" target="_blank">http://www.youtube.com/watch?v=jSGMyvBonUs</a>

Using Barbell to do calf raise is new to me.. .so dam hard to balance.. lucky coach tell me to use lighter weight..

My heel have to touch the floor to make it work.. when i set it too high.. i just fall all over the place.
After 1 weekend of normal eating with family... well not very normal.. i ate extra with BBQ buffet and stuff.
BW back to 180.2 lbs (Measured Monday morning after woke up)

I am running with my kids at 6 yrs old. Training for various event.  From 500m, 1km, 1.5km, 2 to 3km  etc.

We can jog for 30 min non stop no problem.  But for shorter distance, she is unable to adjust or increase her speed.

Now obviously jogging is for longer distance is different than shorter distance.  To increase speed, many coach online had asked me to make my girl run short distance burst. 
So we did like 100m x 10 for one day, 200m x 8 on the other day, and 400m x 5  recently.

Now my question is running form.  I personally is no coach and never took any running course. 

The last thing i Wanted to do is to mess up my girl running form.  (Some coach had suggested me to send her to track school to avoid getting into bad form which is much harder to fix at older age)     However, I do not want to take this away from our family Activity Time.  So I googled and research online.

Many if not all of the Youtube stuff I see is for long distance.  About running efficient, no excessive arm swing, no vertical movement. and take 180 steps (ground contact ) per min.  instead of over stride.

As for short distance, they talk about big strong arm swing, and minimize vertical movement also.

However when i run with my girl, I try to tell her to do bigger steps,  instead of running like a ninja who have fast mini steps (which she got use to during long jog).
I tell her to push off from the rear leg, to get more distance per step. yet not to extend the front foot too far.   I keep telling her to have this sort of bouncy running long step style.
Because i recall seeing 10km runner in the front pack all running like reindeer with a bouncy feeling.  I saw it with my own eyes.

This sort of contradict what i read on line about minimize vertical movement.   So I don't know... and here I am.. asking this.

Btw... my girl has been stuck at her speed/time now...
when i Hold her hands to run, she can easily run much faster (with out me really PULLING her fwd, is more like.. leading her fwd).  But without holding hands... she is struggling to keep up with me  (with me being a pacer).

I don think there is much Dad in here... but i do hope to get some feed back on where i should go from here.

171129  W9 Plyometric Day

First of all, thanks for all the respond... it mean much.. to me...
I think is due to work pressure and never really have a stress free environment after work... that caused me to felt the way I am.. Along with the diet  that is not working too well to lose weight.

But I sucked it up and did my plyo session today.
I think I took 4 days off but my let is never really fresh.

A good session today... My First depth drop in the tuck jump was having a soft knee.... but after that.. thing got better.

And i discover my Left FOOT KD 9 Air Pocket Tube's Rubber Sole is Ripped. 

it is well know for this defect. and I think i Wore it no more than 30 hrs...  will see how it long it lost... i got it for dirt cheap at outlet...

Video Log will be available later.

171124 just 1 dunk... Why not
Closer..n closer...n closer... But never

https://youtu.be/puDzEJ1fIWE

<a href="http://www.youtube.com/watch?v=puDzEJ1fIWE" target="_blank">http://www.youtube.com/watch?v=puDzEJ1fIWE</a>

171122 Lack of Energy and motiviation
Not sure if it is work pressure or  life pressure or what.
I am losing the battle.
They Energy battle. The motivation Battle.  The how much sleep is enough battle.

I am Suppose to DO the plyo last Friday. but it was delayed to this Monday.  (and I ran 30 min monday night also)
I am suppose to Lift Tuesday morning. But It was delayed till Wednesday... and
Today is Wednesday and i am unable to wake up to lift. I feel my leg is sore and my back  and shoulder is tired.

I plan to Lift Wednesday after work.. cutting into my family time. and hopefully i can have access to the one squat rack available.

I remember people said.... Half of the battle is just getting up in the morning and heading to the gym. 
I am losing my battle.

Vertically sake, I am doing fine.. Not improving as I want. but at least I am getting consistent which could mean i can get higher later on....
but i feel demoted and weak in my mind. 

171122 Night Session
I cant remember the last time I went to gym after work.
I had devote all time to go back home after work for family..
but today.. Since i had skipped morning session 3 morning in a row.. i have no choice.

got it done.  The Qtr Squat... is not explosive at this weight.  not sure what i should do.
https://www.youtube.com/watch?v=GqAGbapIusE
<a href="http://www.youtube.com/watch?v=GqAGbapIusE" target="_blank">http://www.youtube.com/watch?v=GqAGbapIusE</a>