Adarq.org

i think im going to follow 6 meals a day with alot of protein and eggs i do not want to fast again as i am only 14 and want to grow by eating more. this is teh weightlifting workout i will follow



Session A
Squat
Deadlift
Weighted Glute Ham Raise
BSS ISO HOLD

Session B
Squat
Weighted Dumbell Lunges
Sumo Deadlift
Weighted Glute Ham Raise

Session C-
Dynamic Warmup
????
Do not know what to do on this day, please make it lower body stuff since all my upper body will be bodyweight stuff until i master my own bodyweight.




2 sets of 5 using 85% of 1 rm, using a step type loading approach increase the weight for 3 sections and decrease for 1 and build back up. each exercise will be done in a fast and explosive manner.




Monday- Basketball intramurals 3:30-5:30
 convict conditioning or hundred pushups and twenty pullups (havent decided yet)
Basketball Workouts and drills


Tuesday- Session A


Wednesday-Basketball intramurals
convict conditioning or hundred pushups and twenty pullups (havent decided yet)



Thursday-Session B and jump rope



Friday-Session C???  
bodyweight stuff
convict conditioning or hundred pushups and twenty pullups (havent decided yet)
 basketball drills


Saturday-Rest and basketball drills
Sunday-Rest

sick dunks what kind of training do you do

Thursday:
strict press
135x10
185x5-weak
135x6
135x6
135x6
shoulder machine
90x10
120x10
60x10
60x10
60x10
front shoulder raises
40'sx1
40'x10
some tri stuff...can't remember..

damn wonder why he left so randomly

here is a good juggling progression, after which you will have handles better than AI at the peak of his game!!!1!

Quote from: MOST EXCELLENT JUGGLING PROGRESSION

I.  ONE SCARF
1. Throwing & Catching: Hold the scarf by the end, PULL it up into the air and let go. Grab it to catch. Try to throw, clap your hands, and catch. How many times can you clap before you catch?
Put one hand behind your back, and throw and catch with just one hand.
 
 
2. Body Catches: Throw the scarf up and catch it on your head. Try other body parts (elbows, shoulders, stomach, back, foot, etc.).    

3. Rainbow Throw: Hold both hands at waist level, with the scarf in one hand. Throw it up so if flies over to your other hand, and catch it. Throw it back to your first hand. It should go in a rainbow shape. Students will often hand the scarf back to their first hand. Encourage throwing with each hand in turn.

II.  TWO SCARVES
1. The Number 11: Wave both scarves up and down in front of you, one at a time. What number does that draw? Wave them slowly. Now let go of them as you wave, one at a time. This makes your number 11 fly into the air. One hand throws, then the other.

2. The Circle: Hold one scarf in each hand. Throw one up, hand the other across, and catch. This makes the scarves go around in a circle. Throw, hand, catch. Have everyone freeze in mid-juggle and then change the direction of their circle. When students can make circles in both directions, have them do three circles clockwise and three counter-clockwise, and repeat.

3. Circle Tricks: After students have become comfortable juggling circles in both directions, challenge them with a few of these tricks:
 

    Throw, hand a scarf under your leg & catch. Try under your other leg. Then try to hand back and forth under BOTH legs! See how many times you can hand under your legs before catching the first scarf.

   

    Throw, hand behind your back & catch. Try it in both directions. Try handing around TWICE before you catch the first scarf.
    Throw, hand across, spin around, & catch. Be careful of the people near you.
    Combinations. Example: "Throw, hand under your leg, hand behind your back, and then catch." Students love these challenges, and are often very successful.

4. The "X": This can be difficult for primary-age students. Emphasize slow throws.
- Start by having students hold the scarves in their hands and trace the X shape in the air without throwing.
- SLOWLY throw the scarves in the X shape, and let them drop on the floor. Two throws, but no catches.
- SLOWLY make two throws and two catches in the X shape.    

 
III.  THREE SCARVES
1. Holding 2 in One Hand: Hold one scarf in your fist. Make a pincher out of your thumb and index finger of that hand. Put the second scarf in the pincher. Practice throwing just the "pincher scarf" without releasing the other.    

 
2. Juggling Three Scarves (the "Basic Cascade"): All throws will be in the X shape, and your hands will take turns throwing. Throw the pincher scarf first.
- Watch for students who hand scarves across instead of throwing them. Remind them to go slowly, and that their hands should take turns. Help students by standing behind them and gently guiding their hands to make the X.
- It is sometimes helpful for students to go back to practicing the X with two scarves.    

3. The Two + One Pattern: This is a good trick for students who have learned the Basic Cascade with three scarves. Throw two scarves up simultaneously, one from each hand. When they reach the top, throw the third scarf up between them. Repeat. Two up, one in the middle.

    Explain that this pattern is different than juggling in the X shape. Have them try to go from cascade-style juggling into the Two + One pattern, and back to the cascade.


IV.  OTHER SCARF ACTIVITIES
1. Circle Toss: The whole class stands in a circle, and everyone holds one scarf. On signal, everyone throws their scarf straight up and then moves over one space to catch the scarf that comes down there.

    Try doing several throws consecutively. Then try having everyone move TWO spaces at a time.


2. Partner Scarf Tag: Each person gets a partner, and one of them tucks a scarf into a pocket or their waistband so it hangs out like a tail. The other partner chases him/her and tries to snatch the scarf. When they get the scarf they tuck it into their pants and resume play.

    This game can be used as a warm-up, closing activity, or just a change of pace during a juggling lesson. Vary the rules according to your favorite tag game.

lmao, to the original poster if you care the guy became ambidextrous and tahts why he has good handles,

Hey I'm interested in getting into sports sciences and I was wondering if you guys had some books you would recommend to expand my knowledge base.

ik you probably have heard of it, but supertraining by mel siff and yuri verkhoshansky and science and practice of strength training

Try doing some sets of full rom eccentrics.

K dude, thanks will start incorporating them more

Quote from: slowkidtryingtogetfast on August 07, 2011, 02:51:16 am

<a href="http://www.youtube.com/watch?v=0kidOBV7yxY" target="_blank">http://www.youtube.com/watch?v=0kidOBV7yxY</a>

sick

same with this

<a href="http://www.youtube.com/watch?v=DrlmLvPFdg8" target="_blank">http://www.youtube.com/watch?v=DrlmLvPFdg8</a>

Hes good friends with some of the SEALS that train here, one of my favorite stories they always tell is when he was in one of his multiple back to back marathons, his kidneys failed, he had stress fractures up and down his shins, and I believe a broken ankle/foot but dont recall for sure.  anyways, the point is he was basically as physically beaten as one could possibly be and still be living, but wouldnt stop running.  His wife and friends were riding up beside him in the car begging him to stop and get in the ambulance, he keeps running, looks up and says "would you please be quiet so I can enjoy my pain".

 lmao, i love that shit. tough dude.

damn that is crazy, he motivates me so much, his mentality is amazing, how he can keep going like that, i love the stuff he says about the human soul, it truly shows how far humans can go.