Adarq.org

check out CK's (chris korfist's) reply at the bottom of the thread.. check out the initial post/video too.

http://wgfforum.llsint.com/Forums/default.aspx?g=posts&t=12

i've always loved WGF & CK/DF.. alot to learn from those guys, hope they do more threads like that in the future.

peace

finally a dream worth logging, different than my typical nutty nightmareish dreams..

ok so im in "school", trying to take a poop, but bathroom stalls have no doors, so everyone can see, so 4 people are all people side by side, can't go.. anyway, get to class late, art class, and apparently i've missed the instructions for today's assignment.. so i'm trying to find out what to do, borrowing paper, pencils, etc.. no one can give me a clear explanation of the assignment.. so i ask the teacher, this haitian guy, and he's talking about pearls, haiti, and crap like that.. so im cursing at him, he's calling me the devil.. big argument, class all scared staring.. so i go back and proceed to draw with 'chalk like pencils' this masterpiece artwork for the next hour or so (what it felt like)..

i drew this weird thing with perl's that became faces.. if you looked at the big canvas straight ahead, you saw like grim reaper faces, then if you turned it 90 deg, the faces turned into more grim reaper faces.. you could do that for all 4 sides of the canvas.. so i turn it into him and he gets scared and looks at me like im the devil.

the end

Quote from: adarqui on January 30, 2011, 04:51:42 am

PR!@$!@ good work man

how those MEBM's feeling? going up nice and slow but still, they are doing their job.

awesome!!312$@$@!532tk34tkweorpkgopek

great work dude

 

Thanks man! MEBM is def helping almost felt good the next day after last session.

ya it's interesting, after the first few sessions of soreness, you end up feeling BETTER the next day after MEBM'n.. just so much blood flow etc.

1/30/11
Did a jump/ 9' dunk session today. tested SVJ and hit 117.5", minus my 90" reach and thats 27.5" standing. 
That is up 1.5" since 12/12/10. down about 4-5 pounds since then also.
I am only off about .5" from my 2009 best of 28" and still about 7-8 pound heavier. lots of room for improvement!

very nice!!!!

i've yet to skip through any of this kid's videos... eyes glued.

Wait... I'm not an editing nerd... I haven't edited a single video in my life... the entire premise of his insult is flawed!   

thanks zetz.. and ya, some people are just insane.. this guy is seriously offended by the video, thinks im some kind of 'wannabe gangster streetballer' lol

pc



"LEAD BY EXAMPLE" + "BE THE CHANGE YOU WISH TO SEE" = word.

"BELIEVING IN YOURSELF IS NOT ENOUGH, YOU MUST WORK VERY HARD, VERY SMART, AND NEVER QUIT.


gout-toe felt good today, small signs that it's still there, but overall, after doing all those tucks/sprints yesterday, good sign.


1/31/2011

bw = 154
soreness = calfs a little
aches/injuries = feel pretty good
fatigue = low
diet = gatorade + 2 ibuprofen + protein shake + 1 banana, gumbo soup (chunky) + almonds, gatorade + 2 ibuprofen, gatorade + 2 ibuprofen + protein shake + 3 bananas + turkey & cheese sandwich



workout: bodyweight
- neutral grip pullup: BW @ 15, 13, 14, 12, 12, 7
- pushups: BW @ 46, 50, 45, 40,
- prone rev hyper: 100, 100, 100,




ADARQ.ORG ADVANCED PROGRESS TRACKER

PROGRESS-TRACKER-ARTICLE: http://www.adarq.org/forum/performance-training-blog/the-2011-blueprint-better-gains-through-improved-clarity/

Purpose: To log data in a format that is easier to analyze (for ourselves and readers of our journals), so that training setbacks are avoided & progression is of primary importance, thus making our training as efficient & effective as possible.

How-to: Copy, Paste & modify the template to suit your needs: Include this post at the end of each of your training journal posts by clicking "modify" on your previous post, copy and paste it into the current post, and then add the new data.

---

IMPORTANT REMINDERS
- DO NOT squat without heels elevated, used to heels elevated, too much sitting back aggravates back injury
- DO NOT deadlift aggravates back injury
- DO NOT overstretch quads, aggravates ankle injury
- as of 1/15/2011, don't do 325 x 5, instead, hit MSEM singles at 325+, stay 305-315 x 5+

CURRENT GOALS
01/11/2011: PROJECT SSR7, get down to 150 or less as soon as possible.. maintain 315 x 5 half squat strength + keep a set of 20 maintained (245-265), fix right ankle, more interval conditioning, don't neglect my necessary exercises

MAJOR PR'S/MILESTONES


DAILY PHYSICAL & MENTAL STATE

BODYWEIGHT (lbs)
01/11/2011: 159
01/12/2011: 158
01/13/2011: 156
01/14/2011: 156
01/15/2011: 155.4
01/16/2011: 154.4
01/17/2011: 154.0
01/18/2011: 153.6
01/19/2011: 154.4
01/20/2011: 153
01/21/2011: 153
01/23/2011: 153.6
01/24/2011: 154
01/25/2011: 152.8 (nopoop)
01/26/2011: 153.6
01/27/2011: 151.6
01/28/2011: 152.2
01/29/2011: 151.4
01/30/2011: 154
01/31/2011: 154


DIET
01/11/2011: protein shake, jumps/dunks + protein shake, protein shake, philly cheese steaks + fries, 2 cookies, training, protein shake
01/12/2011: southwestern chicken sandwhich (mcdonalds), protein shake, cheeseburger, training, protein shake, protein shake + turkey & cheese sandwhich
01/13/2011: protein shake, southern chicken sandwhich, 4 slices pizza + piece of cake (FML), southern chicken sandwhich (had another one ready + 2 bananas
01/14/2011: smaller protein shake + 1 teaspoon coffee, smaller protein shake + 1 teaspoon coffee, dunking + protein shake, egg & cheese sandwhich (2 eggs, multi grain bread), reactive session, protein shake, protein shake + turkey and cheese sandwhich
01/15/2011: protein shake, cheeseburger, protein shake, training + protein shake, protein shake, turkey & cheese sandwhich
01/16/2011: protein shake, greek salad (feta/olives/peppers/dressing/lettuce) with grilled chicken (epic), cheeseburger (ground beef) on multigrain bread, light-training, protein shake + banana
01/17/2011:  protein shake + 2 teaspoon coffee, driving around looking for a court for 1.5 hours, cheeseburger on multigrain bread + banana, 7 mile walk, small protein shake, squatting, protein shake, turkey & cheese + banana + protein shake
01/18/2011: protein shake + banana, egg sandwhich with cheese + banana + protein shake, protein shake + 2 bananas, turkey & cheese sandwich
01/19/2011: protein shake + 2 teaspoon coffee, dunking + monster energy + protein shake, protein shake, cheeseburger, training + payday chocolate bar (stopped at CVS), protein shake, protein shake + turkey & cheese sandwich
01/20/2011: SICK: prot shake, cheeseburger, prot shake, prot shake + turkey & cheese
01/21/2011: SICK: chocolate covered almonds, philly cheesesteak + fries, 2 cookies, chocolate covered almonds.. tons of liquid, bad idea, mucous bigtime after that
01/22/2011: SICK: 3 bags of chocolate covered almonds, thats it
01/23/2011: SICK: 3 bananas, beef stew + 2 cookies, 3 bananas + some fig newtons + protein drink (no milk just protein)
01/24/2011: SICK: chicken soup + milkLESS protein shake, milkLESS protein shake + a few fig newtons, walking + light sprinting, squatting, milkLESS protein shake + banana, milkLESS protein shake + turkey & cheese sandwhich + tea + gatorade drink
01/25/2011: SICK: chicken soup + milkLESS protein shake, milkLESS protein shake + 2 bananas, cheeseburger + 2 bananas, milkLESS protein shake
01/26/2011: SICK: double chicken tariyaki stir fry, 1cupmilk protein shake + 1 banana, training, 1cupmilk protein shake + 1 banana, 1cupmilk protein shake + 1 banana
01/27/2011: SICK: 1cupMilk protein shake + 1 banana, 4 slices of pizza + 1cupMilk protein shake + 2 cookies, trainingA, milkLESS protein shake, trainingB, 1cup milk protein shake + cookie, glass of gatoraid, 1cupMilk protein shake
01/28/2011: chicken soup + 1cupMilk protein shake, 1cupMilk protein shake + cookie + banana, workout #1, 1cupmilk protein shake, workout #2, 1cupmilk protein, 1cupmilk protein shake + turkey and cheese sandwhich + 1 banana
01/29/2011: protein shake, 2 ibuprofen + gatorade, cheeseburger + almonds + 1 banana, 2 ibuprofen + gatorade + 2 bananas, protein shake + 2 bananas + 2 ibuprofen + gatorade
01/30/2011: gatorade + 2 ibuprofen + protein shake + 2 bananas, gatorade + 2 ibuprofen, greek salad + grilled chicken, 5 granola bars + 1 cookie, training, gatorade + 3 ibuprofen + 1 banana + protein shake, almonds
01/31/2011: gatorade + 2 ibuprofen + protein shake + 1 banana, gumbo soup (chunky) + almonds, gatorade + 2 ibuprofen, gatorade + 2 ibuprofen + protein shake + 3 bananas + turkey & cheese sandwich



SORENESS
01/11/2011: hamstrings a little
01/12/2011: none
01/13/2011: calfs a little
01/14/2011: none
01/15/2011: calfs
01/16/2011: none
01/17/2011: none
01/18/2011: none
01/19/2011: none
01/20/2011: calfs
01/21/2011: none
01/23/2011: none
01/24/2011: none
01/25/2011: hamstrings
01/26/2011: hamstrings (a ton), glutes a little
01/27/2011: hamstrings (a lot)
01/28/2011: hamstrings still
01/29/2011: hamstrings, quads FATIGUED (quarter squats ftw)
01/30/2011: hamstrings a little, quads fatigued
01/31/2011: calfs a little

ACHES/INJURIES
01/11/2011: right ankle (need to ice it more)
01/12/2011: right ankle, left lower back/glute at night (weird), bottom of feet a little
01/13/2011: right ankle a little, left glute/lower back a little
01/14/2011: right ankle VERY slightly, felt good pretty much all day even during dunk session
01/15/2011: right ankle a little, big toes sore/strained from all the jump rope
01/16/2011: left big toe/ball of foot = turf toe, pretty painful
01/17/2011: left big toe (turf toe) , felt better initially today, even when thinking i'd be able to dunk, calf raises aggravated it throughout the day
01/18/2011: ok here we go, both big toes (left is worse), left knee a little, hm that's it ok nevermind
01/19/2011: left toe felt a little weird waking up, felt fine during dunk session amazingly, feels horrible AFTER my 14 mile walk + interval jogs
01/20/2011: left bigtoe VERY BAD..
01/21/2011: left big toe, a little better than 1/20/2011, positive sign
01/23/2011: none early on, big toe during/after calf raises
01/24/2011: left big toe a little, left knee a little (odd about the knee)
01/25/2011: left knee still wtf, very odd.. came out of nowhere, didn't do anything to tweak it that I know of
01/26/2011: left hamstring tendon a little, turf toe a little - much worse after i stretched it after walking + light interval sprints
01/27/2011: left big toe
01/28/2011: TOE/FOOT.. ok, it felt "ok" all day, after training, it feels so painful it's ridiculous.. definitely a stress fracture in there + turf toe.
01/29/2011: gout toe, very bad during the day, could barely walk, then ibuprofen + water + bananas + ice + lymph drain helped
01/30/2011: gout-toe AFTER training, felt good prior
01/31/2011: none

FATIGUE
01/11/2011: high
01/12/2011: low
01/13/2011: high
01/14/2011: moderate
01/15/2011: low
01/16/2011: low
01/17/2011: low
01/18/2011: moderate
01/19/2011: moderate
01/20/2011: sick
01/21/2011: sick
01/23/2011: sick
01/24/2011: sick, extremely high fatigue
01/25/2011: sick, high
01/26/2011: sick, high
01/27/2011: sick, moderate
01/28/2011: moderate
01/29/2011: low
01/30/2011: low
01/31/2011: low

SLEEP SCHEDULE THE PREVIOUS NIGHT
01/11/2011: 6 hours (6:30am to 12:30pm)
01/12/2011: 9 hours sleep
01/13/2011: 9 hours sleep
01/14/2011: 8 hours sleep
01/15/2011: 10 hours sleep
01/16/2011: 9 hours sleep
01/17/2011: 8 hours sleep
01/18/2011: 8 hours sleep
01/19/2011: 5 hours sleep
01/20/2011: 5 hours sleep
01/20/2011: 5 hours sleep
01/23/2011: 8 hours sleep
01/24/2011: 8 hours sleep
01/25/2011: 8 hours sleep
01/26/2011: 8 hours sleep
01/27/2011: 8 hours sleep
01/28/2011: 10 hours sleep
01/28/2011: 9 hours sleep
01/30/2011: 8 hours sleep
01/31/2011: 10 hours sleep

ANTI INFLAMMATORY METHODS (ICING, NSAIDS, ETC)
01/11/2011: iced right ankle for 20 minutes
01/12/2011: iced ankle twice, need to use colder ice, massaged it hard, felt good temporarily but made it ache more later
01/13/2011: iced right ankle once, felt pretty nice after, used the REALLY cold gel ice pack direct application
01/14/2011: iced ankle before bed
01/15/2011: iced ankle once during day, wanted too before bed but was doing calf raises
01/16/2011: iced left big toe twice
01/17/2011: iced left big toe for 20min
01/18/2011: iced both big toes 3 times each, to complete numbness, brutal
01/19/2011: iced big toe (left) after long walk session
01/20/2011: iced toe
01/21/2011: iced toe
01/24/2011: iced toe after training
01/27/2011: iced toe after training, twice
01/28/2011: iced the hell out of my foot/toe, tons
01/29/2011: iced the hell out of my foot/toe + 6 total ibuprofen
01/30/2011: iced the hell out of my foot/toe + 7 total ibuprofen
01/31/2011: iced toe 3 times, 6 total ibuprofen


STRETCHING AND MYOFASCIAL RELEASE
01/11/2011: hamstrings very good, calfs lightly, stretching quads tomorrow
01/12/2011: hamstrings and low back very good, stretching quads reinjures my ankle.. stretched lower back too much to fix this annoying tweak and now my ham tendon injury is bugging a little
01/13/2011: nothing really, occasionally some back stretches to loosen it up a little, nothing focused though


EXERCISES & SESSIONS

JUMPS/DUNK SESSIONS
01/11/2011: horrible, very fatigued
01/14/2011: felt good, didn't really get amped up but still landed some nice dunks: http://www.youtube.com/watch?v=P6IaftbFD0U
01/19/2011: felt very good, amp'd, turf toe didn't bug me too much but i worried about it flaring, best i've jumped indoor link-to-vid


SQUATTING
01/12/2011: half squat 315 x 5 @ 157, dropping down for 245 x 20 but because of diet only hit 10 and called it quit
01/15/2011: half squat 325 x 5 @ 154, dropping down for 275 x 10+, hit 10 or 11, just toast from 325 ::: link-to-vid
01/17/2011: half squat 315 x 5, 325 x 1, 335 x 1, 345 x 1 (too high), 275 x 10,10,15 (153 lb at time of squat)
01/24/2011: half squat, 45 @ 3 x 10, 135 x 8, 185 x 10, 225 x 10, 245 x 10, 265 x 10, 285 x 8, 305 x 5, (152 at time of squat)
01/28/2011: workout #2: squat @ 151 lb   half SQ: 45 @ 295 x 5, 315 x 6 (7=pinned), knees shift quarter squat: 335 x 5, 355 x 5, 375 x 3, half squat: 275 x 10 (dead)

BODYWEIGHT UPPER
01/11/2011: neutral grip pullups, done towards the end of a jump rope workout, 2 x 10, 2 x 8
01/12/2011: chinups BW @ 4x10
01/14/2011: a bunch of neutral grip pullups in my reactive workout, sets of 8 and one set of 10
01/16/2011: 4-5 pushup sets x 20, submax
01/17/2011: some pushups throughout the day, sets of 20, sore in chest
01/23/2011: PU = 125, 8 sets of 15-20 light
01/25/2011: few sets of single leg pushups
01/26/2011: pushups in 30 minutes, PU: 40, 25, 25, 25, 25, 25, 25, 20, 30,
01/27/2011: neutral grip pullups: BW @ 10, 10, 10, 10, 8, 8, 8,
01/29/2011: neutral grip pullups: 12, 12, 12, 12, 11, 11,  +  pushups: 45, 35, 35, 40, 30,
01/31/2011: neutral grip pullup: BW @ 15, 13, 14, 12, 12, 7   &&  pushups: BW @ 46, 50, 45, 40,


GLUTE BRIDGES
01/11/2011: bodyweight: 70, 100, 100, 100
01/13/2011: total prone reverse hyper reps: 910
01/14/2011: 3 x 100
01/16/2011: 4-5 x 100, plus a ton of prone reverse hypers: 750 total
01/17/2011: CR-70, PU-20, GB-100, CR-70, PU-20, GB-120, PU-20, CR-80, GB-150, CR-70, GB-100, CR-60,
01/18/2011: PRH @ 50 + 60 + 60 + 60 + 60 + 60 + 100 + 100 + 100 + 100 + 50 + 50 + 50 + 50 + 50 = 1000 !!
01/23/2011: GB total = 800, 8x100
01/25/2011: GB-220, GB-130+70+100+100+100+100
01/29/2011: glute bridges: 150, 120, 120, 150, 210,  (short rest)
01/31/2011: prone rev hyper: 100, 100, 100,

 
CALF RAISES
01/11/2011: bodyweight: 40, 50, 50, 50
01/12/2011: BW x 50, 50, 50, 50
01/14/2011: 35 lb total + BW @ 50, 60, 50
01/15/2011: 60, 60, 60, 50, 50, 50, 50    
01/17/2011: CR-70, PU-20, GB-100, CR-70, PU-20, GB-120, PU-20, CR-80, GB-150, CR-70, GB-100, CR-60, AND 35 lb total @ 60,50,50
01/23/2011: CR = 445 total, highest set = 100
01/25/2011: CR-100, CR-100, CR-100,
01/30/2011: BW + 35 lb total @ 50, 50, 50, 50, 50, 50,


WALKING LUNGES


REACTIVE WORK: SPRINTS, HALF TUCKS, POGOS, ETC
01/11/2011: barbell low squat ankle hops (worked up to ~4 sets of 95 lb x 50) + barbell mini pogos (45 lb, sets of 100)
01/14/2011: barbell low squat ankle hops (worked up to ~4 sets of 115 lb x 40), tons of jump rope
01/15/2011: interval sprints mixed in with 6 mile walk @ 20 x 6 or so, 8 x 5 for MR half tucks
01/19/2011: light interval sprints mixed in with 12-14 mile walk (in 2.5 hours), very bouncy, didn't lose bounce at all, stopped by cops twice in 2 diff cities
01/27/2011: 7 miles traveled, bunch of nice 20-30 yard sprints, felt good, acceleration suffering cause of sore hamstrings, then a bunch of MR halftucks, and sets of 30, 30, 20, 20
01/30/2011: max effort sprints (20's and a few 40's), MR halftucks: 5 x 30, 5 x 15

CONDITIONING
01/11/2011: 5500 total jump rope reps, felt great, mostly sets of 200-300 turns, one set of 400 turns in 3min
01/12/2011: 2200 total jump rope turns
01/14/2011: 4430 total turns, mostly sets of 300

RECOVERY
01/15/2011: 6 mile walk with interval sprints/reactive work mixed in
01/17/2011: 7 mile walk with light interval jogs mixed in, felt so explosive/bouncy
01/19/2011: 12-14 mile walk with light interval sprints mixed in, very bouncy, didn't lose bounce at all, stopped by cops in 2 cities
01/24/2011: 6 miles walking + light interval sprints
01/26/2011: 7 miles walking + light jogs
01/27/2011: 7 miles walk + sprints & MR halftucks
01/28/2011: 8 miles walked + light jogs mixed in
01/30/2011: 6 miles walked + max effort sprints (20's and a few 40's) + mr halftucks (5 x 30, 5 x 15)


ONE LINERS WITH EVERYTHING IN THEM
- OPTIONAL

lol this dude is a nut. look how angry he got at my schizphrenia dunk mix vid.. hah

Alright, quick blog post. This is a nice little rotation Flander has been using, making tons of progress for quite some time, some of you may want to see the template and possibly consider using it. It has a nice mix of explosive lifts, max strength, volume-hypertrophy, and paused lifts for strengthening the weakest ROM's. Keep in mind, flander is a thrower, so he has to hit upper pretty hard. This routine is intense with both upper & lower body training. For those who lack oly lifting experience, oly lifts could be subbed with jump squats or plyometrics (double leg bounds, depth drops, single leg bounds). The days can easily be switched around to fit your schedule, but the overall rest between days should be similar, and the order of the sessions should be exactly the same.

Caution should be used when pause benching, form should be very strict and the load must be acclimated using a few lighter sessions, originally. Also, keep in mind this is a pretty advanced routine, plenty of experience with heavy lifting is a pre-requisite for utilizing this template.

Check out flander's log to see his work in progress: FlanderBeast's Journal


<a href="http://www.youtube.com/watch?v=H5U-j5w0_aE" target="_blank">http://www.youtube.com/watch?v=H5U-j5w0_aE</a>

<a href="http://www.youtube.com/watch?v=ImbGyiPH9_k" target="_blank">http://www.youtube.com/watch?v=ImbGyiPH9_k</a>



To perform these blocks, spend 2 weeks in block-1, 2 weeks in block-2, then take 5-7 days off, and repeat, increasing your weights every time through. That's it.

peace & props 2 flander!




FlanderBeast Strength & Power Template #1

BLOCK 1 : "INTENSITY DELOAD - VOLUME EMPHASIS"

Sun: session 2: oly + main lower + unilateral
- WARMUP
- SPRINT WARMUP
- OLY WARMUP
- POWER SNATCH : 4 x 3
- SQUAT : 5 x 8, 3min rest in between, quick 8's no pausing excessively
- TKE LEG EXT: 5 x 15-20
- OPTIONAL CORE
- STRETCH

Mon: upper
- WARMUP
- SPRINT WARMUP
- SHOULDER WARMUP
- PIN BENCH: 4 x 3
- INCLINE BENCH PRESS: 4 x 8
- S2: (~30deg incline) SINGLE ARM DB BENCH PRESS: 3-4 x 8
- S2: (3sec paused) SINGLE ARM DB ROW: 3-4 x 5
- OPTIONAL CORE
- STRETCH

Wed: short accel, jumps, paused lower
- WARMUP
- SPRINT WARMUP
- OLY WARMUP
- POWER SNATCH : 4 x 3
- DEADLIFT : 4 x 5, nonmax, 3min rest between sets, reset quickly between reps
- SQUAT: 3 x 12, 3min rest between sets, 12 reps no pause between reps, these sets are non stop reps with good form-controlled
- TKE LEG EXT: 5 x 15-20
- OPTIONAL CORE
- STRETCH

Fri: oly + paused upper
- WARMUP
- SPRINT WARMUP
- SHOULDER WARMUP
- HANG POWER SNATCH: 4 x 3
- MILITARY PRESS: 4 x 3
- (3sec) PAUSED FLAT BENCH PRESS: 3 x 5
- BENT OVER ROW or PAUSED: 4 x 5
- OPTIONAL CORE
- STRETCH




BLOCK 2 : INTENSIFICATION

Sun: session 1: short accel + jumps + throws + tempo or jump rope
- WARMUP
- SPRINT WARMUP
- C1: SHORT ACCELL : 15-20m x ?
- C1: SVJ OR DLRVJ x ?
- C1-info:
- THROWS
- SPRINT TEMPO OR JUMP ROPE
- STRETCH

Sun: session 2: oly + main lower + unilateral
- WARMUP
- OLY WARMUP
- POWER CLEAN : 4 x 3
- SQUAT : 3 x 5
- BARBELL LUNGE : 4 x 5 each
- OPTIONAL CORE + TKE
- STRETCH

Mon: upper
- WARMUP
- SHOULDER WARMUP
- PUSH PRESS: 4 x 3
- INCLINE BENCH PRESS: 3 x 5
- S1: DIPS : 3 x AF
- S1: PULLUPS : 3 x AF
- S2: (~30deg incline) SINGLE ARM DB BENCH PRESS: 3-4 x 8
- S2: (3sec paused) SINGLE ARM DB ROW: 3-4 x 5
- OPTIONAL CORE
- STRETCH

Wed: short accel, jumps, paused lower
- WARMUP
- SPRINT WARMUP
- C1: SHORT ACCELL : 15-20m x ?
- C1: SVJ OR DLRVJ x ?
- C1-info:
- WARMUP
- OLY WARMUP
- POWER CLEAN : 4 x 3
- DEADLIFT : 3 x 3
- (3sec) PAUSED BARBELL LUNGE : 4 x 5 each
- OPTIONAL CORE + TKE
- STRETCH

Fri: oly + paused upper
- WARMUP
- SHOULDER WARMUP
- HANG POWER CLEAN: 4 x 3
- PUSH PRESS: 4 x 3
- (3sec) PAUSED FLAT BENCH PRESS: 3 x 5
- BENT OVER ROW or PAUSED: 4 x 5
- OPTIONAL CORE
- STRETCH



To paste the template into your journal:

[u][b][size=24pt]FlanderBeast Strength & Power Template #1[/size][/b][/u]

[size=18pt][b]BLOCK 1 : "INTENSITY DELOAD - VOLUME EMPHASIS" [/b][/size]

[b]Sun: session 2: oly + main lower + unilateral[/b]
- WARMUP
- SPRINT WARMUP
- OLY WARMUP
- POWER SNATCH : 4 x 3
- SQUAT : 5 x 8, 3min rest in between, quick 8's no pausing excessively
- TKE LEG EXT: 5 x 15-20
- OPTIONAL CORE
- STRETCH

[b]Mon: upper[/b]
- WARMUP
- SPRINT WARMUP
- SHOULDER WARMUP
- PIN BENCH: 4 x 3
- INCLINE BENCH PRESS: 4 x 8
- S2: (~30deg incline) SINGLE ARM DB BENCH PRESS: 3-4 x 8
- S2: (3sec paused) SINGLE ARM DB ROW: 3-4 x 5
- OPTIONAL CORE
- STRETCH

[b]Wed: short accel, jumps, paused lower[/b]
- WARMUP
- SPRINT WARMUP
- OLY WARMUP
- POWER SNATCH : 4 x 3
- DEADLIFT : 4 x 5, nonmax, 3min rest between sets, reset quickly between reps
- SQUAT: 3 x 12, 3min rest between sets, 12 reps no pause between reps, these sets are non stop reps with good form-controlled
- TKE LEG EXT: 5 x 15-20
- OPTIONAL CORE
- STRETCH

[b]Fri: oly + paused upper[/b]
- WARMUP
- SPRINT WARMUP
- SHOULDER WARMUP
- HANG POWER SNATCH: 4 x 3
- MILITARY PRESS: 4 x 3
- (3sec) PAUSED FLAT BENCH PRESS: 3 x 5
- BENT OVER ROW or PAUSED: 4 x 5
- OPTIONAL CORE
- STRETCH




[size=18pt][b]BLOCK 2 : INTENSIFICATION[/b][/size]

[b]Sun: session 1: short accel + jumps + throws + tempo or jump rope[/b]
- WARMUP
- SPRINT WARMUP
- C1: SHORT ACCELL : 15-20m x ?
- C1: SVJ OR DLRVJ x ?
- C1-info:
- THROWS
- SPRINT TEMPO OR JUMP ROPE
- STRETCH

[b]Sun: session 2: oly + main lower + unilateral[/b]
- WARMUP
- OLY WARMUP
- POWER CLEAN : 4 x 3
- SQUAT : 3 x 5
- BARBELL LUNGE : 4 x 5 each
- OPTIONAL CORE + TKE
- STRETCH

[b]Mon: upper[/b]
- WARMUP
- SHOULDER WARMUP
- PUSH PRESS: 4 x 3
- INCLINE BENCH PRESS: 3 x 5
- S1: DIPS : 3 x AF
- S1: PULLUPS : 3 x AF
- S2: (~30deg incline) SINGLE ARM DB BENCH PRESS: 3-4 x 8
- S2: (3sec paused) SINGLE ARM DB ROW: 3-4 x 5
- OPTIONAL CORE
- STRETCH

[b]Wed: short accel, jumps, paused lower[/b]
- WARMUP
- SPRINT WARMUP
- C1: SHORT ACCELL : 15-20m x ?
- C1: SVJ OR DLRVJ x ?
- C1-info:
- WARMUP
- OLY WARMUP
- POWER CLEAN : 4 x 3
- DEADLIFT : 3 x 3
- (3sec) PAUSED BARBELL LUNGE : 4 x 5 each
- OPTIONAL CORE + TKE
- STRETCH

[b]Fri: oly + paused upper[/b]
- WARMUP
- SHOULDER WARMUP
- HANG POWER CLEAN: 4 x 3
- PUSH PRESS: 4 x 3
- (3sec) PAUSED FLAT BENCH PRESS: 3 x 5
- BENT OVER ROW or PAUSED: 4 x 5
- OPTIONAL CORE
- STRETCH

Well we might be on to something... I don't know. There could be so many explanations...

well it is interesting and you did bring up a good point..

i too would like to know why "air up there" doesn't cycle his legs in the air.. i would like to know the neurophysiological reason. he sometimes 'reflexively' flexes at the knee in the air, but most of the time it looks forced for 'flair'.. he is someone that could jump up and stay completely stiff legged.. i'll TRY to do that on some jumps on my next dunk session but honestly it's really difficult, i've trained, and my legs just continue to flex.

AUT's ankles are crazy strong, that's for sure.

golden child does it too:

<a href="http://www.youtube.com/watch?v=DMp7KbtP-98" target="_blank">http://www.youtube.com/watch?v=DMp7KbtP-98</a>

thing is, you're only going to be able to tell if it's a POWER dunk + MAX height.. any time someone is windmilling, legs will cycle a bit.. so, if you wanted to see, you'd have to find max height power dunks and analyze those.. t-dub seems to flex on his max jumps, from what i remember..

golden child and AUT seem to be very similar builds.

I imagine locking out completely and 'staying stiff' on the way up, would indicate even more glute in the jump..