Adarq.org

Tuesday 12/21/2010:

-Warmup
-4x10 yard sprints. (guaranteed more than 10 actually, I always overestimate 10)
-Double leg bounds: 5x5
-Tuck Jumps: 4x10
-Pogo hops: 4x5

-Jumps (see info)

-Squats: 200x3x5
-GHR: 1x7, 2x6
-BB Calf raise: 155x4x10

-Cooldown
-Stretch + PWO


After my warmup I looked out at some kids playing ball. Haven't ever really bothered much with vertical jump. (Probably because a little over year ago I could barely touch the net.) Decided to see how hight I could get, but I had no vertec so this is just an estimate. Got a few steps into the jump, got up... and I touched the rim. First time ever. Some refs for a basketball game that was gonna start on in the main courts walked by so I asked them how high the rim was. The one I was using gets tweaked around quite a bit but they both agreed it look like it was right around 10'. Went to a measure. Pretty certain I haven't taken an accurate reach or height measurement in a while. In shoes I measure at just under 6'. Reach is about 7'5". If the rim was actually 10' then that puts my vert at 31" today.  WOOT. Not gonna claim anything until I get it measured accurately, but I'm pretty sure that's a PR regardless of the exact height of the rim. 

Not much to say about the rest. Depending on whether or not the gym is open New Year's eve, I may have to condense this week's workouts. Oh well. For now I'm just happy about touching rim for the first time.

21 Dec 2010

Was kinda sick , no gym.

- 30 mins leg drain. Shit feels good!

- Various bball palming drills ( iso bball palming variations) during the drain.

- My usual lower body stretch routine.

Quote from: adarqui on December 21, 2010, 06:01:33 am

Quote from: LBSS on December 20, 2010, 04:48:32 pm

Did nothing this weekend except some walking, rolling and stretching. And secksing. Hip feels fine and ready to try more squatting but I got up this morning and my god damn motherfucking right ankle hurt. Has been off and on all day, when I twist on it or step on it in certain ways. Nothing too serious but what the fuck? I can't think of anything that would cause it to spontaneously start hurting again. Plus the pain is behind the ankle bone, on the outside, rather than in front of the bone (where the sprains were focused). I repeat: What. The. Fuck.

Gonna go work out today, try to get some footage of squats and jumps and insh'allah not fuck myself up any worse. Gah.

the ankle will be fine, insh'allah.

maybe it's just the cold weather? ur gettin` old tho, like me, shit like that just kicks in mang.. remember, pain is just weakness leaving the body! or some lame quote like that.

lolol

secksing ftw.

Yup. I get some good cardio in that way.

Ankle is feeling fine again today.

Last night, went to do a modified power workout, basically thinking to do all the jumps as prescribed but then just do 3x5 squats, super light, to mess with form and see what's what. But on the second ME RVJ hip was just protesting too much. Legs were out of the question. So I did dips and pull ups and stretched and called it a night.

On the plus side, the two jumps I had were 31 or so and the run-ups felt way better than they had.

can lance or someone teach me how to do a proper RDL? dun think adarq does them..

i tried to emphasise my hip extension, tried to do every rep explosively. but during the actual workout, when i lowered the weight, while i read that im supposed to feel a stretch in my hams before going up, i always feel my lower back first. each rep was below the knee.

was consciously getting my hip back, like a box squat, but still, the back felt it first.

of cos, today, a day after the workout, my hams are sore, but would like to know how to do a proper RDL.

He was sent a letter detailing that nike would sponsore him..The letter asked him to not do it because of the sweat shops and child labor that nike(and many other companies) use to make their product....he went and signed anyway

he got divorced


those are the only faults i have on him..I love the guy(no homo) he the best

Boevski...

Hey guys,this Flight ,i'm from Romania,i'm 20 years old,6'1,i'v been playing basketball for 6 years now...and i'v been training since i started to play because i am not very gifted genetically and i want to improve every day.I completed a few programs including air alert,double your vertical,vertfreak and a bit of vertical jump bible...so far the VF program is the most complete,but on that note i think a have a bit of knowledge in regards to jumping so i try to be independent and train myself without programs and restrictions and this site is a great way to solve problems and answer questions that involve jumping   .

AGE: 20

HEIGHT: 6'1

WEIGHT: In lb.175

SLEEP SCHEDULE: about 12-11...sometimes if i don't need to get up early i go to sleep at 1-2

BODY TYPE: Athletic,about7-10% body fat depending on my diet and workout.and i have a pretty ripped upper body

GOALS: 1: get to 40" standing
             2: 5% body fat
             3: all the above at 80+ kg (weight)

CURRENT ABILITY:Standing vertical jump - 80 cm
                             Running vertical of 2   - 90 cm
                             Running vertical of 1   - 1 m +


INJURY HISTORY: 8 years ago i had a very bag knee injury,3 years ago i had a pretty bad ankle injury and some light ankle sprains here and there.

TRAINING HISTORY & ACHIEVEMENTS:As i said above,i'v done some vertical jump programs...so i consider myself one of the hardest workers on the planet! ...and achievements consist in vertical jump gains...lower body fat,all around better athlete.

CURRENT ACTIVITY LEVEL AND/OR TRAINING PROGRAM: In the last 3 months i did a program,with a phase of strength (4 weeks) with light plyo and sprinting uphill,phase 2 was a slight delaod and some more plyo work bounding,sprinting,depth jumps,sitting jumps...(also a 4 week phase) and then a 2 week phase of very low % of max lifts and the same plyo exercises and some jumping technique.And i play basketball about one time a week

BRIEF OVERVIEW OF CURRENT DIET: I'm trying to pick that up,sometimes i lose track of my eating...but overall is good.i take vitamins,minerals,calcium,fish oil...post workout i drink a protein shake with some vitamins . The bad part is eating chocolate and other sweats.

IMPORTANT ACTIVITIES: disregarding school...everything is flexible around my training.But considering that i am at a university i don't have that many classes.