Adarq.org

^^^me, too. thanks.

took this vid a couple of days ago, didn't realize i was doing that weird kickback with the off leg until i watched.

<a href="http://www.youtube.com/watch?v=joAD8Ie8MZM" target="_blank">http://www.youtube.com/watch?v=joAD8Ie8MZM</a>

How high do you get on each leg?  What's your current SVJ?

It is weird how people will gladly tell you how skinny you are (always with the tall and skinny) yet they would never say the same thing to a fat person. Just imagine that "hey, you're so short and fat. how's that working out for you?"

That's actually true. I mean for someone who really struggles with being tall and skinny it's also pretty hurtful when you comment on it all the time yet in our society it's not appropriate to tell someone when he is really fat. I mean where's the logic in that.

The logic comes from the fact that it's better in pretty much every aspect of life (jobs, women, money, etc) to be tall.  And w the exception of a few athletes with musclerexia being skinny is usually thought of a generally good thing that comes with the territory. 

So someone might ask how is your good fortune working out for you?  This is completely logical.  It's the same reason we don't pry into why someone is poor but we comment on people who made it as a positive thing... There is a guy I train and I always assumed was an average upper/middle class (by LA standards) guy... He showed up to the gym Sunday in a blue lambo and I definitely asked him how he came up on that - turns out he was in Google early...  I wouldn't have asked about his struggles if he showed up in a bucket...

I get y'all don't like being skinny... But you can't expect society to assume your strange particular hangup when most people want what you have.  I always want to be smaller and less muscular - so when I change and someone says "whoa your traps are huge" or someone refers to me as the "big guy" or says "your amazingly fast for a big guy" I cringe cause I would rather see myself as a smaller speed athlete... This is why I haven't  done upper body training in years!  However, since I realize this is generally thought to be a good thing I understand where they are coming from...

Reminds me of a time recently when I was playing ball and after the game there was an impromptu dunk contest... I was jumping really well and threw down one of my cleaner windmills... A 22 year old guy asked me for my age and when I told him I was in my thirties he said "OMG you must have absolutely flew in your younger days!"   For some reason this made me so mad... But I just smiled and said thanks 😐. 

6) PrimeTime straight Leg skip  x10?
7) Rudiment Hops (all legs) (sets/reps - just forward or backward and side as well - x10 each leg?)
11) Speed Bounds reps
12) 5x20m sprint   (rest periods for sprints- just based on when ready to go again?)

- The primetime straight leg skips are part of your dynamic warmup.  The idea here is to pick a distance rather than reps.  So, ideally you lunge walks (x10) should take place over 15-20 yds.  If you end up doing 12 lunges or just walking a few yards at the end thats fine.  Use this same distance for your primetime leg skips and your rudiment hops.  Your rudiment hops can be done forward, backward, sideways all one one leg for about 10 yards- so left leg forward, left leg back, right leg forward, right leg back, left leg side, right leg side.

- The speed bounds should take place over about 20 yards with a stride out after. 

- As far as rest periods for sprints - yes it is based on when you are ready to go again but don't have a full recovery "ME" mindset.  It's a lot of sprinting volume.  If you need 1 minute between 20yd sprints to feel like your 95% and 5 minutes before you feel like you can PR your 20yd sprint then take 1 minute.  With this much volume you can't think every rep is the ultimate sprint - rather think every rep is quality.  If you need 10 minutes between 20yd sprints before you feel like your ready to go 90% then you are not in shape and you should just take 1-2 minutes and you will adapt.  You really shouldn't need much rest for 20s, 40s, etc.  When the reps get longer (100m +) allow yourself some additional rest but start the program with the goal of suboptimal rest that you will adapt to.  This also gives the awesome affect of faster improvement which makes any program more fun.... What I mean by this is if you start out with:

2x60m sprint  (5 minutes rest between reps)
(20 minutes rest)
2x3x100m sprint (10 minutes rest between reps, 20 minutes between sets)

You might go 8.5, 8.5 & (15, 15, 15) & (15, 15, 15)  in week 1 and then in week 4 you might go (8.3, 8.4) and (14.5, 14.5, 14.5) & (14.5, 14.5, 14.5).

Instead if you take 3-4 minutes between 60s and 5 minutes between sets and 4-5 minutes between 100m sprints you might start off at: (8.5, 8.7) & (15, 15.5, 16.0) BUT you will adapt to this and in week 4 be at the same spot with less rest and your improvement will be more significant and your work capacity increased so you can workout for shorter which is good for having a life...

Basically, use minimal rest possible to still hit reasonable marks.  So if your 100m set looks like (14.5, 17.5, 20.5) you NEED more rest... But if each rep is within reason from the last then use that rest interval rather than waiting till you feel perfect....

3) Reverse Slant Bench Leg Raises w/weight (sets/reps)

So, I tried to show these to Acole but basically your head is higher than your butt and your feet off the floor.  I like to do this following here:

2x10-15x straight leg raise w a dumbell (maybe start with a 5-10lb)
2x10 x diagonal leg raise - so you raise legs from middle to your up and to your right side (your left butt/hip comes off bench) and back down and to other side like a V)..  Here you need a lighter dumbbell between your feet. 

Increase reps to 20 and then add weight to dumbbell...

2x5 SL Vertical Jumps (each leg) (stationary or running)
kX3 Step Jumps ("Toddday method") (sets)
10 x SL max jumps (stationary or running)

Sorry, the first SL jumps are stationary (warmup) and the final ones are approach jumps. 

As far as the "Toddday method" jumps what it means is this.  3 jumps with 1 step.  Then 3 jumps with two step approach.  Keep going UNTIL you don't gain any inches with the increased steps.  If you get to a 5 step approach you are basically doing a full run-in approach.  Don't do more steps than are needed... For me on my good side I go - 1 step (R step turn) = ~ 37'', 2 step (L, R) = ~38", 3 step (LRL) = ~40", 4 step (LRLR) = ~40, 5 step (RLRLR) = ~43, max steps (around 7 with a hop start) = ~ 45".  Notice I don't get as much gain on the even steps.  I am left leg dominant and LR plant so I can do a spin step and jump high but then when I add a step I start with R forward which is awkward.  Then I can jump well with a walking approach (RLR) but adding the next step isn't much gain at all.  Continue like this until there is no gain for two consecutive additional steps..

3) Explosive Push Press (sets/reps)
4) Slant Bench Abdominal Curl w/weight (sets/reps)
5) Med Ball Toss (sets/reps)

Explosive Push Press = (if you can't drop the weight do 3 sets of 3-8) if you can drop the weight do sets of 2 (you will have to clean it up each time). 
Med Ball Toss = Get at least 10 backward and 5 forward tosses in.

C2) 2x2x150m,1x300 TT sprint/stride (TT = time trial?)

Yup a time trial means record this time diligently and be FULLY rested for it.  This is your one weekly test of speed endurance.  The other work you will do will indirectly help speed endurance but here is your test to make sure it's improving.

2) Dumbell Single Leg Deadlift to Press (reps/sets)
3) Dumbell Incline Press
4) Dumbell Row
5) Weighted Pullups

For single leg deadlift to press we do as many reps as possible.  So here is the idea.

Put a 50lb dumbbell on the ground.  Lift up your right leg off the floor.  The right leg is not to touch the floor again.  Now bend down and pick up dumbell with your right hand.  Deadlift it and clean it to your shoulder.  Then press it.  Now lower it back until it touches the ground and repeat.   You will most likely find yourself hopping around like a fool.  That's ok.  But that other leg can't touch.  When it does the set is over.  If you fail at 2-3 reps you are using too much weight.  When you get 8 clean reps in a row - that's when you up the weight.  You should be at about 5-6 reps with the optimal weight.

Other assistance stuff can be 2-3 x 8-10 reps.



***********************
I agree with LBSS.  Don't add volume.  Instead cut volume where the program is flexible.  Tape the SL deadlift stuff.  In fact tape everything I would like to have a library of multiple people doing these exercises it would be helpful for everyone...

Remember, that most of the program is submax.  Have a submax (training with a team) mindset for the bounds and most everything but things like squats and vertical jump... Your body will tell you when it's time to go all out on something like DL bounds.  When they get easier - so you might be doing 5 bounds to 15 yards and one day you will just say from now on I am going 16 yards.  And then you are.

Good luck.

Quote from: LBSS on June 26, 2016, 07:40:47 pm

barely slept last night because, well, when you're naked and lying next to a hot naked girl and you've just had sex a short while ago and she says, "i want to have sex with you so bad right now," you're best served not to fall asleep. and i was dog-sitting so i had to get up at like 7 and go over to my friends' place to walk their dog.

- daily routine

- some beach work for funsies

so tired.

#humblebrag 

#thirsty ?

^^^ Lol.  Kingfish must have posted just after me.

This is good advice you are getting.  You should listen to it.  Consider that me and kingfish have VERY different philosophies about training BUT agree on the main point that your strategy of pushing up your squat while losing weight is a very bad goal and will lead to failure and injury...

Obviously he trains very differently than me - using the squat as a primary tool where I use speed and hip pop to make jumps and sprints happen...  What I don't agree with him on is

(1) You must squat more to jump high.  For standing vertical jump which he performs he is probably right and only a few exceptions.  However, I know many people who squat less than you and jump higher for DLRVJ.  Of course, getting your squat up works for him AND it surely won't hurt you especially as your standing vertical jump is concerned.  Again, it's up to you whether you think increasing squat or relative strength is a priority - if it is then you should listen to him with the one exception...

(2) His advice to get "fat" and strong is hyperbolic.  You may already realize this but I wanted to make it clear.  Nobody has to get "fat" ever.  That's the horrible advice that Mark Rippletoe gave that created a bunch of pudgy kids who who were and added 20 pounds to their lifts.   Beginners just get stronger.   Advanced people have to get "kingfish fat" to get stronger.  Kingfish fat is no abdominal veins and looking a bit softer than you want to.  I get it.  It's athlete fat.  It's relative to athlete lean where you maximize relative strength gains and he is right that unfortunately there is an optimal weight for performing a vertical jump (lean as hell) and an optimal weight for increasing relative strength especially through the squat (still leaner than the average person - but not especially lean).  There is some variance on the individual - some guys can stay damn lean while they gain weight and grow their squat but what doesn't vary is the leanness relative to the individual - it is always true that the optimal strength building leanness is "fatter" than the optimal performance leanness.   This sucks but we have to deal with it.  Your pretty lean...  You have two choices.  Try to maintain your squat and fix other issues to increase your jump OR give up on being photoshoot lean while you up your squat...  You don't have to get fat - but you won't be doing this while cutting for a photoshoot.

Quote from: LBSS on June 25, 2016, 11:49:54 am

before t0ddday blows a gasket: without a FAT system or video with a clear shot of the finish line it's impossible to time sprints that short with anything close to the degree of accuracy you're claiming. strong chance that your measurements are just wrong.

ye i agree with you, both my 30m and 60m times would have errors but the corellation between the two dont match if i am timing both the same way, why is my 60m way slower then my 30m.

if my time was really 4.4 seconds and 8.4 seconds. this would not make sense the 60m time should be a bit faster.

Lol thanks for LBSS to beat me to it...

I think the point here is not only your poor timing method but the fact that you certainly were not timing the sprinters you saw with the same timing method you time yourself with...

Would be pretty easy to figure out if your right as well... Why don't you just run with these sprinters?

If they are running their 60m significantly faster than you then I would bet that you are not ahead of them at 30m...

Rather than relying on your broken methods just jump in a run w someone else!  If somehow you run w sprinters and your are significantly ahead at 30m and still getting destroyed at 60m...  Ok you have a problem.   Do I think that is the case? NO.   But I've been wrong, just figure it out.

**** also whenever you get data first perform a quick sanity check to see if it makes sense - if it's garbage throw it out. 

You are claiming a 4.1 30m split.  Usain Bolt goes 3.7-3.85.  Sub 10 guys go 3.9 all the time.  You are claiming to be just a bit off from the fastest guys in the world. 

Then you are claiming a 4.0 second split from 30-60.  4.1 ~ 4.0.

So your claim is that you run the same time for your flying 30m as you do for a 30m from a dead stop where you have to accelerate your non moving body.  Either you are the most out of shape person in the world and fatiguing from 30-60... Or what is most likely the case... Your data is garbage.  Nobody runs the same time from 0-30 as 30-60.  I'm sure you don't either.   Your data is garbage.  Throw it out.  This is why I told you to stop timing like you are!

Let me keep doing this... consistently... and see how how things go...lets hope i can lower my weight increase my squat... for the sake of relative strength.

I really hate telling any athlete that they can't do something... But you have got to be realistic.  This is a plan for failure. Facts:

1) you are already really lean and want to get even leaner (photo shoot lean)
2) you are already strong in the squat
3) your not a beginner in the squat

Sorry man, but people with those three facts simply don't add poundage to their max squat WHILE dropping body weight.   It's just not realistic.  You can increase relative strength by maintaining squat while cutting a few more pounds but even that is going to be hard...

Ask yourself... Do you think your squat 1Rm is holding you back from your jumping goals.  I personally don't think it's the key but you know your body best so if it is... Then go on a block while your are not trying to drop be and add some poundage.  Then cut bw and maintain the new squat strength. 

If it isn't.  Then maintain or accept a small loss in squat strength, drop more weight and spend time on the myriad of other weaknesses you have that are not bw dependent. 

Yeah I am very bearish on Thon Maker. Players like him just can't stay on the court...plus competitive play issues (i.e. the Dante Exum situation). Hasn't played in very high levels of competition and as a result is probably overrated. He's getting massive hype over here now, of course. They're showing footage of him barely jumping doing a dunk drill and the news anchors are just going overboard over it.

On vertical/reach discrepancies, read this:

http://www.nbadraft.net/2016-nba-draft-combine-athleticism-test-analysis

They calculate their max vertical from their previously reported reaches, which were done incorrectly apparently.

Yeah, to be fair vertical and standing reach seems kind of like an impossible standard.  IMO since arm length is such a praised resource I would imagine most NBA guys would exaggerate their arm reach up a few inches... But I cannot believe some of these low reaches...

Personally I only have faith is my vertical with my head touches.  I'm 5'11 w flat hair and have gotten my flattop to the bottom of rim... So that's a 48" vertical minus 3 inches for hair and bottom of rim vs top... 45".  I trust it... Of course maybe the rim heights are not accurate so all bets are off lol. 

I know that when I reach to a vertec based on how much a dislocate my should and stretch and tip toe a bit my reach is actually between 7'7 and 8 feet...  A five inch range for my true reach is pretty huge...

In some nfl combines they do a two handed reach which obviously inflates vertical but actually makes it more standard IMO