Adarq.org

171019 1 hr swim with a Coach (my ex basketball teammate)
Having a 50m free style swim relay with my gf this sat.

For this event, I had try to get back to swimming and trained a total of 4 times only.
only 50M but  it sure feel different than any of the hiit 100m Sprint i did.

is tough.. breathing wise... and i get out of breath easy. 
before today session, my best time is 53 sec.

coach gave me some tips few weeks back where i try to do myself.
3 kicks per stroke,, 6 stroke per breath.

the key is not to go AS FAST as possible,
is all about rhythm  rhythm  rhythm .

once u get the rhythm right, u can go faster.. without rhythm  ... there is no point.

(Interesting thing, the same was said by a female Running coach. (who give me tips on how to train for 800m  rhythm ... is the key... )

one more tips. freestyle....DRIVE with your kick, not ur arms.  KICK fast and light, not Heavy and strong.


My best time of today session is 48 sec. (it was 53 before)

coach target time for me is 43 sec.

good luck.

171016 W4 Weight
I am struggling with work... And weekend completed boring with lice issue.  I am just having a bad time in general.

Still... Manage to wake up monday monring for a gym session b4 work.

Is a struggle but i did it.

 https://youtu.be/48uu7OKqCU4
I hope the squat down phs is fast enough in coach eyes.
And i hope the calf raise lower phs is slow enough amd the knee is locked stright enough as well.

<a href="http://www.youtube.com/watch?v=48uu7OKqCU4" target="_blank">http://www.youtube.com/watch?v=48uu7OKqCU4</a>

171011 W3 Max Effort Jump w/ Coach A

https://m.youtube.com/watch?v=bPo2oiNxXbE
Did this at night, because too busy during the day... lunch was busy working.
So back to high rim. (not sure if this is 10, as never measured)
Jumping at night feel better.. (Last time i was at this court was in the morning.)
<a href="http://www.youtube.com/watch?v=bPo2oiNxXbE" target="_blank">http://www.youtube.com/watch?v=bPo2oiNxXbE</a>

171012 W3 Weight lost Cardio
730am 20 min pre breakfast jog at 183lbs
1:20pm went to swim 10x 50m  (preparing for relay swim race with my girl on Oct 22.

Thanks Adarq. It wss actually my common practice to do 5 reps of drop and 5 reps depthjump as warm up.
Guess it is doing more harm than good.  Would take ur advice and in my next effort jump session next week.

Mean while a video log.

171007 W2 Plyo
Some of the contact time is way too long.
Coach suggested to focus on low ground contact time while maintaining 90 percent height.
He said try to not lose more than 10 percent of vert while keeping the speed up
Thats the idea, but in no way i can tell if i am jumping my 90 or 80 percent height...
I just know.. I am slow... When i am on the ground too long.

https://youtu.be/Uw6A_zcCVWU
<a href="http://www.youtube.com/watch?v=Uw6A_zcCVWU" target="_blank">http://www.youtube.com/watch?v=Uw6A_zcCVWU</a>

so much better. how high is that rim?

Thats Rim 4 at 2.975m (the highest at this counrt)

some nice jumps in there, especially that last one.

scoob, you try those side lobs yet? forgive me if i am not recalling you trying them 

peace!

Not many chance to jump with ball... I am just trying to jump as much and as high as possible in that limited time available. 

Thx for the great location scooby. Took me 1.5 hrs to get there but was worth it. I found the lowest rim and just did every plant on it. Dribble dunks, lobs, from every angle, etc lol. Was fun. Do u have an estimate on its height? 9’7 or 9’8 u think?

The rest of the rims height is in this video:
https://www.youtube.com/watch?v=5HGTFJutEzY

You should use that money you sent to Taiwan Jump Coach and buy a nice pair of lifting shoes and socks.

that shoes i wear in the video is GOLD 
I wear it to work (it look like black leather shoes on top)
I wear it to shower (is full of hole on the side)
I wear it to gym lol.

this native corrado rubber shoes from Canada is just perfect for me when i am always on the go.  U know I have to bring a pair of basketball shoes already.  I dont want to bring a pair of slipper with me all the time too.   so i wear that ugly pair of rubber shoes everywhere I go.

In fact.. that color way is so bad, that the local distributor did not Import it to asia, and soon later the Original Company Native Canada had discontinued this color way.
I am lucky to find the china factory which still have them.. i think I had went thur 2.5 pairs, and i brought 2 pairs extra sitting at home.

it is gold to me.. LOL

170928 Skipping Upperbody Circuit
btw, Taiwnsee coach is making me lose weight,  as of today the program is scheduled like this
Mon Lifting  (squat, hipthrust, Calf raise and Core)
Tues 20 min cardio before breakfast  and Upper body circuit if u have energy
Wed Max effort jump ( FOR SOME UNKNOW REASON, I got HIGH... it is not my best jump, but it is my best height it seem.... placbo effect may be?  I have video to prove it also)
Thu 20 min cardio before breakfast  and Upper body circuit if u have energy (today, i will skip the upperbody circuit)
Fri Plyometric (not sure what i have to do yet)
Sat  20 min cardio before breakfast
Sun  20 min cardio before breakfast


I am running with my girl at night 3 times a week, and yesterday we did 4x 800m with 5 min rest between which is 3.2km.... my leg is quite tired... but the next morning i still stick to the program and did 20min cardio.    i am at 181lbs now.  consider i was 188lbs few weeks ago... i guess... there is progress..

Hello I’m in HK right now, just wondering if you know where there are lower rims?

I had Pm-ed the exact location in google map to you.

^^^agree.

didn't you used to squat below parallel, as well?

I had been squatting for near 8+ years.. there is all kind of things i had done before..
conventional stance, wide stance, below parallel, atg.. half squat.... what not...
seriously.. i just want to get up.

Preparing for a 800m race.
I got the info from others that we should train 100m 200m and 400m 
(instead of running 800m over and over)

So I am teaching my girl to do the 100m and 200m.

I told her to have LONG big Step, High Knee, and STRONG arm swing back and forth,  look fwd. not upward. and not to have side to side head movment.

every thing seems alright.

Until i saw this:
how come this professional runner... Swing their arm Outward...
<a href="http://www.youtube.com/watch?v=xjejTQdK5OI" target="_blank">http://www.youtube.com/watch?v=xjejTQdK5OI</a>

i teach my girl to swin her arm front and back and never side to side..
<a href="http://www.youtube.com/watch?v=nPGagjVkQ9s" target="_blank">http://www.youtube.com/watch?v=nPGagjVkQ9s</a>

It seems paypal is not popular in taiwan... at a personal level at least.
will need to figur out some other way to make payment.

anyway. here is my first submission to the coach:

Info for Coach Andy:
Weekly Time Available for Training Schedule for coach program plan:
   Morning   Lunch   Night
Mon   800-900 FullGym     1300-1345 Smallgym / Ball court      (1900 Running with my girl)
Tue      1300-1345 Smallgym / Ball court      
Wed   800-900 FullGym     1300-1345 Smallgym / Ball court      (1900 Running with my girl)
Thu      1300-1345 Smallgym / Ball court      
Fri   800-900 FullGym     1300-1345 Smallgym / Ball court      (1900 Running with my girl)
Sat   800-900 FullGym        (I work every 2nd Sat)
Sun   800-900 FullGym        (could be longer session if needed)

Facility:
FullGym - Gym with machine and squat rack, does not have space for Plyometric
SmallGym - No Squat rack, Have dumbell only and some cable machine
BallCourt - with large area include park bench
Running – at the street with Straight path or go to the track

Tools and Gear avaliable:
JumpSole
Medicine ball (20lbs)
Power Jumper by Jump USA
Resistance Training Band (short and long)
Balance board
Long and Short Foam Roll
Massage ball x2
Massage Peanut ball (big & small)
Yoga Block x3
(Box for Box jump is NOT avalaible)


Current Training Schedule:
Squat at least once a week 5x5 at 315lbs (with warm up and some olimpic hipull)
Jump at least once a week at lunch (2 if possible)
Upperbody Circuit Training SmallGym at least once a week (2 if possible)

Run twice a week with my girl (Prepare for 800m Race on Oct 2 and 1km race at Oct 22). 
Is not a Max effort for me, just trying to train her, so may be I run the 100m at 90% effort.  Or i will run the 200m with the first 100m slow, and the last 100m faster at 90% effort.   (unlike before, where I run crazy at 100% x 10 reps, I am, just trying to lose more fat and hoping to hit 2 bird with 1 stone, train her and lose fat)  It is not Necessary for me to run.  This is just to train her, I can be doing other thing myself if needed by coach.

I am having trouble getting good sleep, even when I sleep at 2230, I often wake up at 330am and stay up till 430 almost every day.  I have to wake up at 630 as my girl need to get up for school at that time.

Diet, I try to eat less carb, half a bowl of rice for dinner, and i often skip lunch as I train at lunch. I do eat a big breakfast, often consist of small pcs of beef and egg.. and some time pork with tomato spaghetti.

I will film myself doing some demo jump later at lunch:
- Stand still leap
- Paused Jump
- 2 step Leap
- Full run up

170920 Once a week morning squat
5x5 at 315lbs (with warm up and some olimpic hipull)  in 44 min


here is the submission
not a good jump today indeed.
https://www.youtube.com/watch?v=jBrOHnlBTRw&feature=youtu.be
<a href="http://www.youtube.com/watch?v=jBrOHnlBTRw" target="_blank">http://www.youtube.com/watch?v=jBrOHnlBTRw</a>