Adarq.org

wuzzup mayyne


Read a few pages back to figure out what you're doing now. Going back to long distance running and jump rope to improve fitness/conditioning... then get back into previous weightlifting program with improved conditioning to make it more effective?

whatup man... everything except for lifting.. no lifting.

just going to run, jump rope, plyo, sprint, and jump/dunk.. thats it.

:F

i feel really bouncy lately.. hops have actually been pretty good considering i havnt been dunking much.

pc man

10/09/2011

wanted to dunk today but indoor gym wasnt open soo.... maybe tomorrow or tuesday.

early session #1:

5 mile run = fail.. i always run worse earlier on, it'sl ike my body isn't awake.. combine that with the fact that i cramped bad, and it took me 1 hour to go 5 miles.. hah.. pathetic... cramp was major.



late session #2:

feeling great.. 6000 jump rope turns 'in a row' (~5-6 messups, no rest)


pC

Impressive amounts of jumprope!

thanks! 5000 turns is about 35-40 minutes.. i need to get into the 60-90min jump rope territory..

What rope do you use? The one I have is so heavy that my biceps gets completely worn out if I do more than 1000 turns. Any tips fro what rope I could use instead?

this is the exact rope i use:

http://www.sportsauthority.com/product/index.jsp?productId=4285672&cp=693970&parentPage=family

it's good, definitely doesn't kill the arms like a heavier rope does, but it's still heavy enough to kill the shoulders... i have never used a "pro jump rope", but something like a buddy lee jump rope should be really easy on the shoulders/arms since it spins so easy.. eventually i'll get one and test it out. for example, something like this:

http://www.buddyleejumpropes.com/complete-rope-systems/font-colord4d4f7dfontbuddy-lees-rope-master-jump-rope-redblack

i plan on getting one of those soon.



as for 'biceps' getting worn out.. could be how you're turning the rope.. it's mostly a wrist action, without much movement at the shoulder/elbow. make sure the rope has alot of tension on it as you're jump roping, i mean, if there's slack, it'll be harder to turn over.. that'll tire you out more, because you use your shoulders/arms more to turn the rope.

other than that, just keep a decent frequency and your arms should adapt.. how long/frequent have you been jump roping?

cya!

some stuff from october 3rd... a few of those jumps are nice. hadn't dunked for over a week prior to this session, so, happy with how i jumped.. felt really springy/light.

lots of running/jumprope the last few days.. did a dunk session too, had really good bounce for not dunking in weeks.. will post some unlisted video of it tomorrow...

pC

got a sofa?

How about some long jumps? WOrk your way up to like 9 step. I myself need to get back into that. I feel you tho, right now i"M in lifting phase and not enough hopping/sprinting/plyos.

well i dont like the landings in long jumps.. no sand pit anywhere either so.. but im just doing single leg bounds, they are definitely worth it.

ya lifting can make you lazy for conditioning/reactive work.

pC

Hey, Adarui

Is it a new project you're doing now, I mean the long runs?

What does your training schedule look like for the upcoming weeks?

Best wishes,
Maria

hey, ya it's an entirely new type of training, because im focusing everything on conditioning, absolutely no lifting/bodyweight exercises etc.. i plan on jumping more once my legs get accustomed to the distance running, which might actually be tomorrow.. so far, my glutes, quads, and calfs have gotten destroyed after my runs.. but today they are finally showing signs of adaptation.

upcoming weeks, nothing major.. i'd like to actually run 24 miles non stop before oct 20 (from my home to the beach).. oct 30 is a 5k race, which i need to try and sign up for.. ill try and run that very hard to get a good time, but my running which is not in a race, will all be relaxed and not timed, so i dont burn myself out mentally... so before oct 30, i'd like to be in shape to: run 2 hours non stop, jump rope 1 hour non stop, dunk off 2 & 1 leg.

so that's it really.. just get in insane shape, better than ive ever been, and continue to get some jumps/dunks in.. id like to enter some 5k/10k/marathon events soon (oct 30 = first event).

cya!

<a href="http://www.youtube.com/watch?v=-KjSrnZRg6s" target="_blank">http://www.youtube.com/watch?v=-KjSrnZRg6s</a>