Adarq.org

busy day

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

04/29/2011
bw = 156
soreness = calves a little
aches/injuries = left ham tendon/bunyon a bit
fatigue=moderate
diet = protein/water-drink + gatorade-drink, dunking + protein/gatorade-drink, coffee from dunkin donuts, philly cheesesteak + fries + 2 birch beer, 2 cookies + 2 biscotti, calve-raises{50+50+50+50+50+50+50+50, 80+80}, protein/water-drink,

bleh, wanted to do cardio+lift second session, but shit went down at 3am, no-good-mang.

dunks were ok, only did a few full run up, landed some ok ones off short runup but definitely feeling fat.





man im getting old, lmfao











finally got head over 10' rim, life complete.. thanks leap manual! only 24hours after my first leap manual session, i jumped 60".






one good jump

http://www.youtube.com/watch?v=ZOqxWX8aBXo&feature=youtube_gdata_player

Quote from: adarqui on April 28, 2011, 01:53:37 pm

sounds like you need stronger quads as well as stronger glute/hams etc.. stronger everything.. if you train people in person or pay attention to people's logs on various forums, alot of people with knee pain are just too weak in the lower body, they usually have underdeveloped vmo's or vmo's that don't even fire properly in relation to the VL.. you'll want to perform TKE's (terminal knee extensions) & squat, just work your way down slowly if that's your goal, but for now stay slightly above parallel and progress very slowly with some weight on your back or in your hands... go very light on tke's, it's a high rep exercises 20+ reps focusing on really contracting the vmo.

the quads are more important than the hamstrings for knee stability imo, especially for jumpers.. people with weak vmo's will have all types of patella/knee issues, people with weak hamstrings well that's a toss up - some have issues some don't, but EVERYONE who has weak vmo's has knee problems because the patella tracks improperly during knee extension.. i'm not a doctor/pt, and i havn't seen you in person so i don't know if this is your case, all i'm saying is, in your quest to become glute dominant, do not neglect the quads.

Interesting stuff! I definately think the VMO could be underdeveloped. How often would you suggest doing the TKE-exercise, could it be done daily as a activation exercise?

yup, could be done daily.. i'd go for 3-5x/week though, allow for some rest days.

if vmo is underdeveloped, knee issues follow.. it's always the case.

Quote from: adarqui on April 28, 2011, 01:53:37 pm

add in 'half squat' (slightly above parallel), improve depth if you want but make sure improving depth doesn't freak out your knees, do not try to sit WAAAAY BACK, that'll probably aggravate them even more, just go right down basically, get more quad involvement.

on the back extensions make sure you're using the glutes to extend.. i'll have my back extension soon and i'll video how i do them, should help.

i like walking lunges for distance, if you can't do that then ya reverse lunges are good, but walking lunges are #1 imo.

I'm a bit skeptic about adding squats right now as for the patella tendonosis. Squats definately do irritate my knees. Not sure what I'm doing so wrong. Even though I'm trying to feel my glutes and moving through them, the knees start aching. Maybe I should try just going straight down.

Thanks for the response! Very much appreciated.

np, try going straight down ya.. see how it goes.. i have some long legs, if i force sitting way back rather than just sitting right down, knees bug out pretty bad.. could be the case for you too, dno.

peace!

I reserve my right to get my posts un-negged.

nono, i just hit the up triangle, and so did a few other people lmao.

;d

sounds like you need stronger quads as well as stronger glute/hams etc.. stronger everything.. if you train people in person or pay attention to people's logs on various forums, alot of people with knee pain are just too weak in the lower body, they usually have underdeveloped vmo's or vmo's that don't even fire properly in relation to the VL.. you'll want to perform TKE's (terminal knee extensions) & squat, just work your way down slowly if that's your goal, but for now stay slightly above parallel and progress very slowly with some weight on your back or in your hands... go very light on tke's, it's a high rep exercises 20+ reps focusing on really contracting the vmo.

the quads are more important than the hamstrings for knee stability imo, especially for jumpers.. people with weak vmo's will have all types of patella/knee issues, people with weak hamstrings well that's a toss up - some have issues some don't, but EVERYONE who has weak vmo's has knee problems because the patella tracks improperly during knee extension.. i'm not a doctor/pt, and i havn't seen you in person so i don't know if this is your case, all i'm saying is, in your quest to become glute dominant, do not neglect the quads.

So my question to all you guys is where do I go now? What exercises strength wise would you focus on to clear up the problem and make the glutes prime movers (Glute dominant in general)?

I'm thinking for strength exercises:
-RDL's and 1-Leg RDL's
-Back extensions (only as low as I can keep spine neutral)
-Reverse Lunges (same as above)

add in 'half squat' (slightly above parallel), improve depth if you want but make sure improving depth doesn't freak out your knees, do not try to sit WAAAAY BACK, that'll probably aggravate them even more, just go right down basically, get more quad involvement.

on the back extensions make sure you're using the glutes to extend.. i'll have my back extension soon and i'll video how i do them, should help.

i like walking lunges for distance, if you can't do that then ya reverse lunges are good, but walking lunges are #1 imo.

Daily:
Foam roll quads and TFL/ITB-band
Core drills (Chair, Tripod, Planks)
Glute activation

add in tke's, there are tons of variations on youtube check them out, i actually like just a resistance-less version mimicking a leg extension and peterson stepups.

As for the stretching, shall I only stretch right quad/hip flexor for awhile and stretch left leg's hamstrings due to the imbalance in mobility?

be careful with the quad stretching, do not force rom, that could be causing some issues.. stay very light/gentle with quad stretching, allow improved ROM to come without forcing it in the least.

pC

Yo man, can't see the link on my phone.

But wats this unrackin thing u've been goin on abt lately?
How does it help anythin?

well it started out as just unracking from high pins to keep the bar feeling light on my back.. but it's transitioned into a 'down the ladder' approach, ie, 475 on unracking pin minus 1, minus 2, minus 3, minus 4, minus 5, and finally minus 6.. minus 6 would be at my pin 6 squat depth.. so keep trying to hit 475 off of those depths, so far i've gotten it on minus 1-3, working on minus 4.

peace mang

Hey. Another new person. From UK. Just started playing basketball last month. I'm 23 so bit late to the game but enjoying it. Been going to a game night once a week with a friend, and also a training night. Started the gym again on Friday (went previously in attempt to put on some weight a but lacked solid goals so ended up stopping), doing the 'Introductory block' found on here. Really enjoyed the first workout, legs were killing afterwards!

Being new to training and the game I'm open to any tips anyone can give me. I've been trying to practice on my own twice to three times a week and trying to do something structured that looks like this...

cool man welcome to the site, glad you liked the first workout on intro-block, gotta ask though, what's up with your username/sig? lmao

on severely low kcal feeling like shit, 465 x 1 off unracking-pin-minus 3, whoop