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17102
Performance Training Blog / The FlanderBeast Strength & Power Template #1
« on: January 31, 2011, 10:48:11 pm »
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:
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
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:
Code: [Select]
[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
17103
Surfing, Skateboarding, Motorcross, Extreme Sports, etc. / Re: Extreme Yo-Yo'ing - Damienz New Hobby
« on: January 31, 2011, 07:58:19 pm »17104
ADARQ & LanceSTS - Q&A / Re: Jump analysis
« on: January 31, 2011, 07:52:40 pm »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:
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..
17105
ADARQ & LanceSTS - Q&A / Re: Inquiries about introductory strength/mass program
« on: January 31, 2011, 07:44:13 pm »I had some general/specific questions in regards to Adarqui's introductory block training regimen, which I hope to officially start this upcoming Monday.
First off, Adarqui, thanks for some amazing meat of information right there I'm still taking some time to process it but in regards to it I had some questions:
thanks man, it's just a simple block used to progress a few key movements as much as possible.
Quote
1. I gave your introductory block a thorough read, and by "SQUAT: 45 lb. BAR @ 4x5, work up to a same-weight per set 4x10", do you mean that I'll do 4 sets of 5 reps pure BAR squats,
ya i am going to change that to 4x5-10, all that is, is a mandatory warmup.. most people don't warm up properly so i list that in there so people remember they have to warmup with just the bar. So ya, 4 sets of 5-10 with just the bar, focusing on form and getting loose.
Quote
then what do I do next? Will I do another 4 sets of 10 reps of squats with more weight? I'm a little confused on the phrasing of "work up to a same-weight per set"
well you'd work up to your goal weight, like zgin said.. so if your goal is 225 @ 4 x 10, you'd go:
45 @ 4 x 10, 135 x 10, 185 x 5-10, 225 @ 4 x 10
'work up' means gradually increase your weights until you reach your working sets, so it's just a term for warming up.
Quote
2. I also perused through lanceSTS's efficient upper body routine http://www.adarq.org/forum/lancests-performance-blog/effective-and-time-effecient-upper-body-%28and-lower%29-training-for-athletes/, I liked how you can build up strength over a relatively short period of time and it made a lot of sense to me. I also liked the push/pull at the same time - Is there some way I can incorporate this into your introductory block routine maybe? I really liked the principle of rest-pause training & the 25 rep(Add weight if u can do more than 25) and 12 rep(Reduce weight if u can't do more than 12) I can actually see that there is a lot of push and pull on the upper days.
ya definitely, you can sub in his upper stuff instead of my upper-routine in the intro block.. just sub it in, it would fit, i would do the push/pull at the same time.. so you have:
lower, push/pull, repeat.
Quote
3. On the topic of basketball, it'd be best to play and do skill training on the OFF days? But in case I choose to shoot/dribble would it be best to do it before/after lifting?
doesn't matter, you can actually play basketball/practice basketball prior to those lifting sessions OR on off days.. the trick is, if you do it prior to lifting, you have to make it a quick and short basketball session.. ie 1 full court and/or some practice drills, done, lift.. Keep basketball work down to ~45min prior to lifting.. if you can, have a protein drink + gatorade AFTER the basketball work, prior to lifting, then lift, then a bigger protein shake (milk + protein etc).
Quote
Once these questions are cleared up, I'd love to make a template and run it through you so I can officially get to work starting this coming Monday.
Once again, thanks a bunch.
ZGIN, thanks a lot for your insight that really helps. How does this sample 'template' of a program look? I'm going to start doing it this coming Monday.
My schedule is going to look like this one, how does it look?
Week 1:
Monday: Day 1A LOWER
Tuesday: Rest
Wednesday: Day 1B UPPER
Thursday: Rest
Friday: Day 2A LOWER
Saturday: Rest
Sunday: Rest
Week 2:
Monday: Day 2B UPPER
Tuesday: Rest
Wednesday: Day 3A LOWER
Thursday: Rest
Friday: Day 3B UPPER
Week 3: Repeat from week 1 trying to progress weights on every exercises for the desired set/rep schemes.
DAY 1A LOWER: High Volume day
- WARMUP: (Active-dynamic warmup and/or short duration basketball + jumps and/or jump rope)
- SHOULDER PREHAB: Bent Y-T-W's
- LOWER BACK PREHAB: Prone Cobra, Prone Superman
- GLUTE ACTIVATION: 90 degree Prone Glute
- OPTIONAL: Pogo Jumps 3x10
Short sprints baseline to baseline(there and back) x 3
- SQUAT: 45 lb. BAR @ 4x5, work up to a (130lbs or less to start with) same-weight per set 4x10, 60 seconds rest in between sets or full recovery
- UNILATERAL: Bulgarian split squats 3 x 10 each leg, 60 seconds rest in between sets
- OPTIONAL: GHR: 3-4 x F, 120s rest in between sets
- CALF RAISES: Light, 3x10, 60 seconds rest between sets
- OPTIONAL: Explosive Pushups 3 x 15
- CORE
- STRETCH
DAY 1B UPPER: High Volume day
- WARMUP: (Active-dynamic warmup and/or short duration basketball + jumps and/or jump rope)
- SHOULDER PREHAB: Bent Y-T-W's
- LOWER BACK PREHAB: Prone Cobra, Prone Superman
- GLUTE ACTIVATION: 90 degree Prone Glute
- OPTIONAL: Buttkick Jumps 3 x 10
- BARBELL BENCH PRESS: NEED SPOTTER, warmup sets, work up to (135 lbs to start with)same weight per set 4x10, 2min rest in between sets
- WEIGHTED PULLUPS: warmup sets, work up to a same-weight per set 4x10, 2min rest in between sets
- S1: DB BENCH PRESS 3 x (25 rep 12 rep rule)
- S1: DB ONE ARM ROW: 3x10 each arm(25 rep 12 rep rule)
- S1-rest = 2min after a set of bench and a set of seated row
- SHOULDER MATRIX (FRONT RAISE + LATERAL RAISE + REAR DELT RAISE) : 4 x 10, 2min rest between sets
- OPTIONAL: Single Leg Glute Bridge 3x 10
Single or double leg glute bridges and/or prone glute and/or double leg hamstring iso/ghr. Strictly bodyweight.
- CORE
- STRETCH
DAY 2A LOWER: Moderate Volume Day
- WARMUP: (Active-dynamic warmup and/or short duration basketball + jumps and/or jump rope)
- SHOULDER PREHAB: Bent Y-T-W's
- LOWER BACK PREHAB: Prone Cobra, Prone Superman
- GLUTE ACTIVATION: 90 degree Prone Glute
- OPTIONAL: SPRINTS/REACTIVE WORK/JUMPS ETC
- SQUAT: 45 lb. BAR @ 4x5, work up to a same-weight per set 2-3x8, 2 minutes rest in between sets
- UNILATERAL: 2x8 each leg, 2 minutes rest in between sets
- OPTIONAL: GHR: 3-4 x F, 120s rest in between sets
- CALF RAISES: Light, 3x10, 60 seconds rest between sets
- OPTIONAL: dips 3 x 12
- CORE
- STRETCH
DAY 2B UPPER: Moderate Volume day
- WARMUP: (Active-dynamic warmup and/or short duration basketball + jumps and/or jump rope)
- SHOULDER PREHAB: Bent Y-T-W's
- LOWER BACK PREHAB: Prone Cobra, Prone Superman
- GLUTE ACTIVATION: 90 degree Prone Glute
- OPTIONAL: SPRINTS/REACTIVE WORK/JUMPS ETC
- DB BENCH PRESS: NEED SPOTTER, warmup sets, work up to a same-weight per set(130lbs or less to start with) 2-3x8, 2min rest in between sets
- WEIGHTED CHINUPS: warmup sets, work up to a same-weight per set 2-3x8, 2min rest in between sets
- S1: TRICEP PUSHDOWN 3 x 10 (25 rep/12 rep rule)
- S1: DB CURL OR EZ-BAR CURL: 4x10 (25 rep/12 rep rule)
- S1-rest = 2min after a set of triceps and a set of biceps
- SHOULDER MATRIX (FRONT RAISE + LATERAL RAISE + REAR DELT RAISE) : 2 x 10, 2min rest between sets
- OPTIONAL: Single or double leg glute bridges and/or prone glute and/or double leg hamstring iso/ghr. Strictly bodyweight.
- CORE
- STRETCH
DAY 3A LOWER: Strength Day
- WARMUP: (Active-dynamic warmup and/or short duration basketball + jumps and/or jump rope)
- SHOULDER PREHAB: Bent Y-T-W's
- LOWER BACK PREHAB: Prone Cobra, Prone Superman
- GLUTE ACTIVATION: 90 degree Prone Glute
- OPTIONAL: SPRINTS/REACTIVE WORK/JUMPS ETC
- EXPERIENCED LIFTERS:
- SQUAT: 45 lb. BAR @ 4x5, work up to a 1x5, full recovery between workup sets
- BEGINNERS:
- SQUAT: 45 lb. BAR @ 4x5, work up to a same weight per set 4x5, non max 5RM, 3 minutes rest in between sets
- UNILATERAL: 2x5 each leg, full recovery between workup sets
- OPTIONAL: GHR: 3-4 x F, 120s rest in between sets
- CALF RAISES: Light, 3x10, 60 seconds rest between sets
- OPTIONAL: Pullups or chinups + pushups or dips
- CORE
- STRETCH
DAY 3B UPPER: Strength day
- WARMUP: (Active-dynamic warmup and/or short duration basketball + jumps and/or jump rope)
- SHOULDER PREHAB: Bent Y-T-W's
- LOWER BACK PREHAB: Prone Cobra, Prone Superman
- GLUTE ACTIVATION: 90 degree Prone Glute
- OPTIONAL: SPRINTS/REACTIVE WORK/JUMPS ETC
- BARBELL BENCH PRESS: NEED SPOTTER, warmup sets, work up to a 1x5, full recovery between workup sets
- WEIGHTED PULLUPS: warmup sets, work up to a 1x5, full recovery between workup sets
- S1: DB BENCH PRESS warmup sets, work up to a 1x5, non-max but heavy
- S1: DB ONE ARM ROW: warmup sets, work up to a 1x5, non-max but heavy
- S1-rest = 2-3min after a set of bench and a set of seated row
- SHOULDER MATRIX (FRONT RAISE + LATERAL RAISE + REAR DELT RAISE) : 2 x 10, 2min rest between sets
- OPTIONAL: Single or double leg glute bridges and/or prone glute and/or double leg hamstring iso/ghr. Strictly bodyweight.
- CORE
- STRETCH
looks great..
as for week 2, just make sure you get in some glute work/calf work on mon/fri, just bodyweight stuff etc.. for week 1, you could do a similar thing with upper, just getting in some pushups/pullups in on mon or fri.. but week 2, definitely get in some good bodyweight glute/calf work, ie, 5 x Failure (on glute bridges and calf raises).. could do that AFTER the upper sesisons OR before bed.
would be great to see you journal the workouts to see how everything is working out.
peace man, sorry for the delayed response.
17106
Pics, Videos, & Links / Re: Ben Crane does functional training
« on: January 31, 2011, 07:27:22 pm »
my bad LBSS 
very good vid, that guy rules.
very good vid, that guy rules.
17107
Article & Video Discussion / Re: short versus tall athletes
« on: January 31, 2011, 07:22:28 pm »Hi Guys
I just read an interesting article from Daniel over at free to fly about short versus tall athletes.
http://www.thefreetofly.com/2011/01/short-vs-tall-athletes-jump-training.html
It is a pretty small sample size being used (just Daniel and a mate of his) but it is still an interesting theory.
I would love to hear your thoughts coaches about what Daniel has to say.
Cheers
Jack
well, that's why we promote half squatting for lanky (long leg/short torso) athletes (basketball players, sprinters, high jumpers, etc) here.. more progress can be made with that ROM than deep, and deep will also improve as a result of half improving.
shorter athletes usually have less of a difference between SVJ & RVJ from what i've seen.. they utilize their leverages better in movements that require less 'pre stretch', so, for them to improve SVJ/RVJ, they will USUALLY have to squat alot more than someone who is considerably taller, but that's easier for them to do so in the first place.. regardless of height though, a guy (A) who is 5'9 (short torso, long legs) vs a guy (B) who is 5'9 (shorter legs, longer torso), in general, guy A is going to struggle more with the same weight as guy B, if it's the same depth.. guy (A) might consider raising his depth a bit (half) to experience faster progress and more performance gains.
it's kind of how Arowe squatted 2xBW ATG for his 37 RVJ, and i squat 2.2 HALF for my ~37 RVJ.. If I were to go ATG, i'd be lucky to hit 1.5xBW. If we "normalize" the ROM, he's squatting WAY more than me at either half or deep squat, for the same RVJ.. he's 5'7.5 in shoes, i'm 6'1 in shoes.
pc
17108
Progress Journals & Experimental Routines / Re: ADARQ's journal
« on: January 31, 2011, 06:00:01 pm »gout sounds terrible man, arent u gonna go see a doc or somethin?
+487,009,012,403,198<a href="http://www.youtube.com/watch?v=fWYopag1hSU" target="_blank">http://www.youtube.com/watch?v=fWYopag1hSU</a>
0:04-0:20
epic post, i bow to you..
17109
Basketball / Re: 5'6 Aquille Carr sophomore in high school- handles + speed + change of direction
« on: January 31, 2011, 06:48:08 am »
edited ur post for html embed, was just gonna post this.
duuuude...... this kid is so fun to watch, reminds me of barry sanders on a basketball court..
man o man, moar!@$@!
duuuude...... this kid is so fun to watch, reminds me of barry sanders on a basketball court..
man o man, moar!@$@!
17110
Progress Journals & Experimental Routines / Re: ADARQ's journal
« on: January 31, 2011, 06:40:00 am »"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 great all day.. amazing the difference between yesterday and today..
1/30/2011
bw = 154
soreness = hamstrings a little, quads fatigued
aches/injuries = gout-toe AFTER training
fatigue = low
diet = 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
training: walk + plyo + calf raises
- 6 mile walk, sprints mixed in (20's, a few ~40's, near max effort)
- MR halftucks: 5 x 30, 5 x 15
- CALF RAISES: BW + 35 lb @ 50, 50, 50, 50, 50, 50,
quads turned to toast during the MR halftucks.. sprints felt great.
going to just rest tomorrow, with prone reverse hypers and some bodyweight upper, light.. then hopefully dunk tuesday, dno though, curious to see how toe feels tomorrow.
peace
OH BTW, i ordered a kodak playsport zx3 !!!!!!! gonna try and hook up "helmet cam" dunks, multi angle dunks (2 cams at same time), and underwater footage (gonna try and find dead bodies in the canal nearby) loooool
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
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 bananas01/14/2011: 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
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
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
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
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
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
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,
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)
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
17111
Progress Journals & Experimental Routines / Re: Kingfish
« on: January 31, 2011, 06:11:20 am »17112
Introduce Yourself / Re: for 45" running vert
« on: January 31, 2011, 06:06:14 am »
nice job on the squat PR man..
and ya, deeper you go, more stress on patella and more tension on that tendon, so it's pulling on that tibial 'tuberosity' pretty hard.
and ya, deeper you go, more stress on patella and more tension on that tendon, so it's pulling on that tibial 'tuberosity' pretty hard.
17113
Progress Journals & Experimental Routines / Re: 2011 Goals Index
« on: January 31, 2011, 04:39:37 am »Nice, Im going to update this baby tomorrow, You better all report back w. those Monthly achievements!don't think so :/
Dont care if you missed em, its time to re-evaluate, regroup and knock these goals out.
Ps is it possible to make some kinda 'spoiler' in these posts? Hiding lines of text?
only like this
spoiler alert:
spoiler
end spoiler alert
hehe
pc
17114
Basketball / Re: A WHOLE BUNCH OF DUNKS AND SHIT.
« on: January 31, 2011, 04:36:03 am »17115
Tennis / Re: like a boss
« on: January 30, 2011, 06:43:38 pm »Some pussy in the comments says that the shot does not count since you cannot let go of the racket....what a bitch
hhahahahah