Adarq.org

Quote from: Kellyb on December 19, 2017, 06:45:09 pm

If it's really bad it might take some time to fix. But in my experience the best way is long extended static stretches of around 2 minutes. Elevate the front half of one foot slightly (like on a book or something) and lunge forward until you feel a good stretch, and hold. If you have had a lot of ankle injuries you probably have scar tissue built up in there and it might take some time to work the range of motion back in.

Sounds like what I did with my soleus/ankle stretches during dishes, hah. I'd just ease into it and often hold it for a few minutes, while doing dishes. Definitely seemed to help quite a bit. Tried to find the photo I took, can't find it yet. For people with calf tightness/ankle mobility issues, it could be a decent strategy.

I forgot to mention it when you first posted that one, but it's a fantastic stretch. I've done similar variations (ball of foot on wall, stretch on step with knee bent), but your way just hits the spot perfectly without overloading the knee.

Quote from: acole14 on November 28, 2017, 07:03:15 am

Quote from: fast does lie on November 26, 2017, 08:49:47 am

which restaurant do u have over there that u enjoy or online store? i will get you something, congrats..... i dont think i can beat u lol.... u have 3 more in to go to 35in SVJ

while i have 13 more in to go to 37in svj lol


edit- oh wait, we have 1 year to complete, so i still have like 9 months i think....

Yep plenty of time left. Those 3'' will be hard-gained from here out I think. Also, I'd be happy to just drop the $$: the motivation is more than worth it to be honest. Just put "Winner of adarq.org SVJ contest 2017-2018" in your sig if you win! Your call.

oh wait, you have to reach 37, while i have to reach 35.....  yeah we can drop the gift card, makes no diff

Oh yeah, that's it. Yep, 37'' is a good challenge for me. Let's go!

Acole if I remember correctly you were doing 150kg squats in the past. If you get up to 4 plates whilst remaining at your current body weight (obviously a lot easier said than done) you should be jumping 38 inches+

Yes, I got to 155kgs for a single around late 2013, and again in late 2015. So that's the goal for a start. Squat/SVJ correlates much better than any other jump, so yeah, gains in the squat should directly fuel the SVJ height.

which restaurant do u have over there that u enjoy or online store? i will get you something, congrats..... i dont think i can beat u lol.... u have 3 more in to go to 35in SVJ

while i have 13 more in to go to 37in svj lol


edit- oh wait, we have 1 year to complete, so i still have like 9 months i think....

Yep plenty of time left. Those 3'' will be hard-gained from here out I think. Also, I'd be happy to just drop the $$: the motivation is more than worth it to be honest. Just put "Winner of adarq.org SVJ contest 2017-2018" in your sig if you win! Your call.

I had a free moment to have a jump session the other day:

<a href="http://www.youtube.com/watch?v=il5JLNL8y5M" target="_blank">http://www.youtube.com/watch?v=il5JLNL8y5M</a>

Gained about 1-2'' on SVJ and DSVJ from baseline levels. This is still with pathetic strength levels and not that much jumping yet, so: good.

Squats look nice bud, you seem to be progressing pretty well.

Myself on the other hand, a minor side of quad injury slowing me down, i still did like 375 x 1 with it, but it always feels tender especially on front squats.

I haven't made progress for 4 months, it's safe to say.....

Thanks mate. I'd be pretty embarrassed though after 6 years of training if my squat form wasn't good! I haven't really made that much progress though, just barely back to normal baseline levels.

On the quad, I've said it a bit, you should get it investigated if it's still hurting after many months. A quick ultrasound should tell you if it's torn. Continuing to squat on it is just foolish if it's that bad. Of course if you're in the US and you don't have private health I can understand it's hard....but as you've already dropped 30k on training, this is something that would be wise to splurge on.
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I got a post-doc position literally out of the blue on my first attempt. Lol. Simply a case of right place, right time. I haven't graduated yet but it doesn't matter here in Australia if you aren't officially a Dr before your first job. So my work hours will change a bit. I was in pure MS research, but my new lab is 1/2 autism, 1/2 parkinson's, with a bit of MS on the side (that sounds weird out of context). So I get to do some new things, which is great. Might stuff training up but I've already been doing similar hours for years so hopefully won't go the way of poor Joe who seems to have succumbed to the 9-5. 

I've added 1x/week doing some tempo sprints now the weather is nice and I never shut up about them. Sorest I've been in ages after my first session just doing 4x120m!!

Thursday

Might have got a bit of a cold after i walked outside in tshirt/shorts after basketball/sauna .... weather cold now....

Might still train a bit.

Good news mate: you don't get a cold from being cold, it's a common myth.

^^Yep. Also, it really does look like you're almost trying to hit the pins purposefully and this is causing you to round the back to achieve that. Do you have to use the pins? Why not just squat to a comfortable depth, sit back evenly on the midfoot/heel, bar straight up and down, glutes begin the upward motion. That's what you should be using video analysis for.

Yeah anti-rotation is underrated for building athleticism especially on change of direction where I feel there's a lot of leaking that can happen through rotation of the torso. Pallof press is my personal favorite, then slow eccentric Deadbugs and landmines are great too.  Didn't have much success with woodchoppers the one time I tried them, was feeling it more in the arms than the core. Suitcase is my favorite loaded carry variation but I feel silly having to use straps to set iylt up.

I think shoulder stability is also something that's pretty underrated in terms of functional core strength . And then quadratus lumborum back muscles, I know they play a huge role in sprinting but I haven't been able to find a good strengthening exercise for that group.

I found with woodchoppers that, if you consciously initiate the movement from the hip/core and then guide the cable with your arm rather than just pull with the arm, it can be a bit more targeted. But it is a tricky one for sure. Those other ones are good too. Side planks for QL?