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When I did tucks and pogos in my lifting shoes a week and a half ago or so it actually felt great. I was surprised.

wtf? baffling.. hah

oly shoes are like 1.6 lb each or more.. dont get how they could feel good, nutty.

they felt like bricks on my feet when i would wear them.

short but nice

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

1102003 Weight Lost Running  - Day 4 35 min running on chinese new year day 11pm!  (with some fire work out in the sea)

Fatty Food, non stop eating in family Chinese New year geather style all 4 days!

1102005 Weight Lost Running  - Day 5 35 min running with my wife and father in law (10am)

Just checked my weight... it is still the same at 191lbs... 

I brought Oatmeal for lunch.. so when ever I have no businese lunch, I will eat oatmeal!

To Adarq:
Last week session is tough, those 60 reps of bench and pull down is hunting me.  Since it is my first time doing that routine, everything is a bit light.  I will do it again tonight.

Btw, my weight is not going down at all, and 30+min of cardio is tough for me... I am not even doing it Daily... more like  once per 2 days... which is NOT ACCEPTABLE!!! consider my goal is to lose like 10lbs within feb 20.

right, you need consistency and I mentioned many times you need 1 hour of total cardio..

remember, i said: 30min run + 30min jump rope/interval sprints/something.... OR 60min run..

30min is fine if you have perfect consistency and 100% clean/optimal diet.. if that isn't the case, then 60min would be better..

so you have a few choices, 30min run + 30min jump rope/interval sprint/something with 60min run.. 60min run... walk + interval jogs/sprints.. jump rope intervals for one hour (200-300 turns, rest 1-2 minutes).

pc

110207 New Adarq Program followed Day 2
MR tuck Jump
- 5 X 10  ( Still jump like a fool)

Bench Press/ Pull down Sub Set 1
- Bench: 157lbs 1x10
- FrontPull: 110 1x10   (Squat rank is free.. so i jump to squat right away)

Squat
-216lbs 3x10   (Back to upper)

- Bench: 155lbs 2x10
- FrontPull: 110 2x10

Deadlift
-179lbs 3x10   

ya 3x10 on deadlift im not a fan of, i like to tell people to keep them to 5 reps for the most part, that way back fatigue is minimized.

Bench Press/ Pull down Sub Set 2
- Bench: 135lbs 3x10
- FrontPull: 120 3x10

Calf Raise
2x40 (cramps at the upper hamstring near the end)
1x30

I am sweating so hard and this routine/session is very hard i feel...

nice ;d

110208 Weight Lost Running  - Day 5: 36 min run at 11:37pm  (Did 4 laps, first time really running without stopping!)

Craf is sooooo sore on 110209 morning.. my god.

sucks about calfs being sore.... but that's a sign that you need to strengthen them.

peace man, stay focused & make sure you get in cardio every day..

dude has dunk-skill out the ass

the thing about the half squat, wich definitely looks better than the other two exercises, and its more kind to me couse i have done it before, is that you never know when is deep enough.
i though i was reach a plateau in my front squat thats why i start asking about other exercise, but today i did a new  120 kgs x 3 (going deeper than harry aa video) wich is not much but a big deal for me hehe so ill keep trying to improve there.

About that bodybuilder video, Dude! thats pretty descent for a guy of his size!

congrats on the PR man..

but ya about depth, do you think about depth when you do a running jump? I mean you might, but do you consciously control it? not really.. for half squat just go down and up, that is all hehe.. your depth should get pretty consistent..

ya levrone moved good in that vid but pretty hilarious how bad he got smoked.. looks surreal.

if anyone wants to post more plants (HD) go for it ;d

http://www.adarq.org/forum/crazy-weird-analysis-stuff-%29/various-jumpers-plants/

two footed jump "technique" has too much variety for their to be a "proper form". all that matters is the accelerative runup, no stuttering, and that's about it.

Hello! Just wanted to ask you guys help for jumping technique. I'd like to master 2-foot and 1-foot, but since I'm inclined to two legged jumping, I'll start off with mastering that.

I watched Linkenaugeroobie's youtube vid on Two Foot Jump technique. Is what he saying here solid? I'm trying to re-learn my messed up Stutter Step jump technique into something similar to his in this video: http://www.youtube.com/watch?v=Bf95YGbSMBg&feature=related

My technique's very hit and miss right now, sometimes I get real high on the rim, sometimes I don't even hit it because my gather or plant was wrong. I plan to post a video soon, maybe on Saturday, but for now, what are you guys' comments on his principles?

well, most of what he's saying is solid, but there's just too much variety in double leg jumping for it to be accurate regarding the plant... you want to accelerate during the runup into the plant, you don't want to stutter, but after that, there's too much variety.. torso angle/penult step/foot position during plant etc - that all can vary for each individual.. some of the best jumpers take HUGE penult step, have crazy torso lean, etc:

http://www.adarq.org/forum/crazy-weird-analysis-stuff-%29/*athlete-analysis*-golden-child/

http://www.adarq.org/forum/crazy-weird-analysis-stuff-%29/galleries-freak-dunkers-golden-child/

GC usually has alot of torso lean and a huge last-step..


t-dub has the most rugged plant on the planet, huge last step, crazy acceleration into his runup, all different types of torso position:

http://www.adarq.org/forum/crazy-weird-analysis-stuff-%29/galleries-freak-dunkers-t-dub/

etc

Bonus Lightning Round (get it right and you get a coupon for one kiss from me): Will I gain more air with two hands up or one hand up? I tried doing two hands awhile ago, ended up messing it up. Maybe it was because I only tried once with f-ed up technique to boot but... yeah. ???

shouldn't matter.. you pretty much jump the same regardless, you're always swinging up with two and then after you leave the ground thats where it changes.. but you want to swing up both arms very powerfully.





so regardless, there's too much variation in double leg jumps for their to be an "adam linkenauger standard".. fix the stutter, learn to accelerate into the plant, but beyond that, just get extremely strong in the weight room - fit on the court - reactive in your reactive drills, and jump as high as possible.. as you improve those components (strength/fitness/body composition/explosiveness), your plants/jumping technique will change automatically.

pc

first and foremost i'd go free half squat.. this will have more transfer to vert than box squats due to the transition phase, ie, the transition from eccentric to concentric (eccentric-isometric-concentric) is not "broken up" by sitting on a box.. this transition phase is by far the most important aspect of squatting that transfers to vert.

if I were to have to choose between box squat or pin squat, i'd pick pin squat, hands down.. pin squat would be at your box squat depth, but instead of sitting on a box, you just stay tight and rest the bar on the pins, then explode up.. this is much more beneficial than sitting back onto a box imo.

so those are the two exercises i'd utilize for trying to peak out transfer from squatting to vert, they both transfer much more than box squat imo.. most people never try pin squats, those who do, fall in love with them.. they feel 100000x better than box squats and are safer..

peace man