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Messages - adarqui

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17671
Introduce Yourself / Re: Hello guys
« on: December 21, 2010, 05:29:35 pm »
Quote from: ShadowSeen on December 21, 2010, 11:15:23 am
yea dude;)Thanks for this ansers. And i told you that you are good because i saw the videos with exercices which you gave me and i think that you are in that videos;).And you are right.I know what i have to do but i didn`t understand the pylometric exercices,and someone told me that you can explain me ;)

which plyometric exercises? if you running vert is only 8", you shouldn't be thinking about anything advanced, you should be jumping 3-4x/week and playing alot of basketball/sprint-power based sports.

peace

17672
Introduce Yourself / Re: Good to be here!
« on: December 21, 2010, 05:28:22 pm »
Quote from: Flight on December 21, 2010, 06:03:10 am
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  :ibjumping: .

yo man, welcome!! This forum is dominated by romanians :)

you got some nice stats below, if you want any advice on a routine or in general, put this post in the "progress journals section", that's where we answer daily training related questions and give advice, as well as you can log your workouts day in and day out to show us your progress.. If you decide to put this post in the progress journals section, include your lifts (any big compound lifts you perform, squat,bench,pullups,lunge, etc)

nice running verts man.

peace


Quote
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 8)

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! :strong:...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.

17673
Introduce Yourself / Re: ...yeahhh, I'm gonna need you to come in on Saturday...
« on: December 21, 2010, 05:24:38 pm »
Quote from: JelloPuddinPup on December 19, 2010, 11:27:57 pm
Quote from: adarqui on December 19, 2010, 06:21:16 pm
holy shit..........

damn sounds like you really need to be careful.. If you aren't going to train "knee bends", I would look into EMS, though I'm not sure how effective home bought versions can be on strengthening the quads.

As for "less stressful knee exercises", you're looking at alot of floor variations:
- glute bridges (double and single leg)
- prone glute
- prone hyper
- supine hamstring iso (various degrees of knee flexion, just holding position, hits hams hard)
- supine hip extensions (stiff legged, feet on box)

As for weighted exercises that don't put much stress on the patella, you're looking at:
- reverse hyper
- RDL
- leg curls (standing, seated, whatever)
- POSSIBLY ghr..
- some stuff on 4-way hip machine

stretching too much can actually become a problem, if the muscles of the quads stop firing correctly, need to make sure VMO is firing good and before the VL.. floor based tke's (last 15 degrees, terminal knee extension), partner assisted, or very light tke on a leg extension can help to get that vmo firing but you definitely don't want to mess with that stress fracture.. once that stress fracture heals you'll need to build some strong/active vmo's to protect the patella.



any idea how you actually got this stress fracture? I mean is it just from jumping too much? When did you "feel" it occur? Any ideas on that?

Well, I'm pretty sure it's from playing too much as well as already having pretty shot knees after all my surgeries. It's something that just develops, and I notice it...but I don't stop. For example, when I started feeling the pain back in October, I played 13x in 1 week. Not 2 weeks, not a month. 13x in 1 week. And I don't rest properly or take care of my knees enough in between sessions. I'm learning the hard way to develop my routine and adjust to my bum knees. But I think the best thing right now is just to shut down for a few more weeks. I have 1 volleyball game Wednesday, and then that season is over until next year. So that will be my last active day for a while.

damn.... 13x in 1 week when feeling the pain come back, ya it sounds like you are a "chronic overdoer", gotta fix that.. put health first man or your longevity could vary will disappear very soon.

:/

i remember your dunk vids from not so long ago you were getting up real good.






Quote
What is prone hyper and reverse hyper?

if you don't have access to a reverse hyper, you can use a prone reverse hyper variation:

<a href="http://www.youtube.com/watch?v=3fsqy0wXHkM" target="_blank">http://www.youtube.com/watch?v=3fsqy0wXHkM</a>

<a href="http://www.youtube.com/watch?v=SgHyWPWoEQ0" target="_blank">http://www.youtube.com/watch?v=SgHyWPWoEQ0</a>


check some of his other vids, and the 7 day vertical jump cure (7DVJC), he has some nice exercises.







Quote
Also, what is a 4-way hip machine? Is that the thing that makes it look like you're swinging your leg some times?

ya

<a href="http://www.youtube.com/watch?v=rBpcnwu1SNc" target="_blank">http://www.youtube.com/watch?v=rBpcnwu1SNc</a>



peace!

17674
Basketball / Jordan Haters - They exist? WHAT THE F.
« on: December 21, 2010, 05:03:36 pm »

[4:43pm] stuck: shit
[4:43pm] stuck: I wished I lived in the jordan era
[4:43pm] stuck: the highlights are sick
[4:44pm] stuck: I used to be like bleh screw jordan
[4:44pm] stuck: but now
[4:44pm] stuck: dammmn

17675
Basketball / Re: euro dude takes a glass shower courtesy of air jordan
« on: December 21, 2010, 05:03:04 pm »
Quote from: hyperdunk1 on December 21, 2010, 04:16:21 pm
<a href="http://www.youtube.com/watch?v=I6pUHznB9bM" target="_blank">http://www.youtube.com/watch?v=I6pUHznB9bM</a> 2:40

ya that's a sick highlight.

my favs are shaq bringing down the entire goal hah.

17676
Pics, Videos, & Links / Re: funny / horrible training videos
« on: December 21, 2010, 04:39:30 pm »
Quote from: Damien on December 21, 2010, 07:36:27 am
<a href="http://www.youtube.com/watch?v=k9iOxL4C0u8" target="_blank">http://www.youtube.com/watch?v=k9iOxL4C0u8</a>

funny? or horrible?

MURDER DEATH KILL
MURDER DEATH KILL
MURDER DEATH KILL
MURDER DEATH KILL
MURDER DEATH KILL
MURDER DEATH KILL
MURDER DEATH KILLMURDER DEATH KILL
MURDER DEATH KILLMURDER DEATH KILLMURDER DEATH KILLMURDER DEATH KILLMURDER DEATH KILL

17677
Pics, Videos, & Links / Re: Zach Krych's Inspirational Return to Weightlifting
« on: December 21, 2010, 04:37:25 pm »
epic vid, that is a great video..

i remember lol'n at his weightlifting fail video, i still lol even though I had no idea he broke both wrists, but i'm glad he made such a beastly comeback.

17678
Nutrition & Supplementation / Re: if you believe mass produced milk is bad...
« on: December 21, 2010, 04:35:45 pm »
Quote from: LBSS on December 21, 2010, 12:21:46 pm
Milk and its derivatives are full of toxins that should be avoided at all costs.

LBSS will you stop trolling about milk, you always troll about milk & eggs.. lol




ghettoracer, I personally wouldn't be worried but I havn't found any damning studies on whey/casein protein supplements. I buy milk that is hormone free, but ya, I definitely don't know the source of my whey protein (ON protein).

pc

17679
Performance Training Blog / Re: OLD: Instant RFD Part 2: ISO Extension Stim (IES)
« on: December 21, 2010, 04:31:15 pm »
Quote from: Raptor on December 13, 2010, 07:43:29 am
I wonder if this method can make the deadlift more posterior chain oriented. For a guy like me who "wants" to use his quads at everything, maybe doing this could make me shift more into posterior chain work during deadlifts.

try it out, tell me how it goes, i need to get myself a 45deg hyper to play around with that stuff again.

if yall ever find a good cheap used one, link me up.

17680
Performance Training Blog / Re: Free training, Free customized athletic programming, Free online coaching
« on: December 21, 2010, 04:28:46 pm »
thanks bmully, one day I will pay you for your contributions to this thread, unfortunately, all I have right now is 200 VF dollars, hope that'll do for now.

17681
Progress Journals & Experimental Routines / Re: ADARQ's journal
« on: December 21, 2010, 02:39:41 pm »
Quote from: zgin on December 21, 2010, 02:24:21 pm
Quote from: adarqui on December 21, 2010, 07:05:30 am
ya go for it.. i do 30 lol.. legs actually become painful at that point, then i stand up and i feel amazing ;d

pc
i meant 30 min after my workout as in if basketball ends at 7 and i don't get home till 7 30, can i do leg drains?

ya sure, try it out..



Quote from: BMully on December 21, 2010, 02:28:15 pm
Quote from: Adarq on December 21, 2010, 06:15:45 am
Quote from: zgin on December 21, 2010, 06:14:44 am
Quote from: adarqui on December 21, 2010, 05:48:49 am
BTW ZGIN

leg drain is, legs propped up ~80 degrees, relaxed, while ur supine on the floor (on ur back), relaxing, pillow under head chillin`, for at least 10 minutes.. I do mine for 15-30 minutes while I irc/forum.. makes legs feel great, helps return pooled blood/inflam chemicals etc from the legs. it also reduces blood flow slightly and you get a little hypoxic environment going on, also good for recovery.

pc

haha. as soon as i posted in my journal, i googled it and found what it was. Can i do it 20 min after the end of my workout?

ya go for it.. i do 30 lol.. legs actually become painful at that point, then i stand up and i feel amazing ;d

When i finish a hard sprint(400m is the worst) I usually get a feeling as if my legs were jello and full of blood
Usually my legs are going to need a few min of recovery before i can run and feel normal again
I think you just stated the cure for this!!!

ya sounds like it'll help bigtime.

17682
Basketball / Re: NBA & college dudes - nike league footage - nice mix
« on: December 21, 2010, 02:36:30 pm »
Quote from: hyperdunk1 on December 21, 2010, 12:03:40 pm
nick young and demar derozan - future nba stars

not so sure about nick young.. hope so, but doc rivers son is going to be legit, that's for sure, i think he's in the same h.s. class as nick young.

peace!

17683
News, Announcements, & Suggestions / Re: Random adarq.org website news
« on: December 21, 2010, 07:12:32 am »
hits record today, thanks call em out and new awesome icons!  :personal-record: :ibjumping:

6665 hits today......  :headbang:

pc

17684
Progress Journals & Experimental Routines / Re: ADARQ's journal
« on: December 21, 2010, 07:10:17 am »
uhhhhhhhhhhhhhhhhhhhhhh 7am

12/20/2010

bw = 153
soreness = calfs
aches/injuries = forget, not much
fatigue = high (5 hours sleep)
diet = prot shake + 2 teaspoon coffee, dunks + prot shake, prot shake, turkey & cheese + chocolates, training #2A, half prot shake, training #2B + half prot shake, prot shake, gonna eat something small right now no idea tho


workout #1: jumps/dunks
- got up nice, around 35 ME jumps


workout #2A:
- traveled 6 miles in 1hour5min, interval sprints + MR half tucks mixed in
- half tucks = 6 x 20 during that ^


workout #2B:
half squat: 45 @ 2 x 15, 135 x 5, 185 x 5, 235 x 3, 255 x 3, 275 x 3, 295 x 3
half squat MSEM set 1: 315 x 1, 325 x 1, 335 x 1, 345 x 1
half squat MSEM set 2: 315 x 1, 325 x 1, 335 x 1, 345 x FAIL
edit parallel squat finisher: 245 x 15, legs so toast


345 was a bit high on first set, don't care though, need to get used to those weights...

will post vids and shit tomorrow........... gotta edit something.





during second set of MSEM, i couldnt stop laughing about the Hiller elbow thing in the call em out.. it messed up my 2nd set 345 REP lol..


peace

 :ibjumping: :ibjumping: :ibjumping: :ibjumping: :ibjumping: :ibjumping: :ibjumping: :ibjumping: :ibjumping:

17685
Progress Journals & Experimental Routines / Re: ADARQ's journal
« on: December 21, 2010, 07:05:30 am »
Quote from: Jard on December 21, 2010, 06:02:05 am
^^

Got some research on the leg drains darq?
Dit that stuff ages ago, supposedly helps and felt great, haven't read a single paper on it yet though.

Other then that, dope stills, looking forward to the vid

nope no papers on my part, could search tomorrow possibly.. it's in science & practice and you can see chinese oly lifters doing variations of it after training sessions..

all i know is it is effective, ive been consistent with it lately and it's helping a ton.

thanks 4 the compliment too man, pc






Quote from: zgin on December 21, 2010, 06:14:44 am
Quote from: adarqui on December 21, 2010, 05:48:49 am
BTW ZGIN

leg drain is, legs propped up ~80 degrees, relaxed, while ur supine on the floor (on ur back), relaxing, pillow under head chillin`, for at least 10 minutes.. I do mine for 15-30 minutes while I irc/forum.. makes legs feel great, helps return pooled blood/inflam chemicals etc from the legs. it also reduces blood flow slightly and you get a little hypoxic environment going on, also good for recovery.

pc

haha. as soon as i posted in my journal, i googled it and found what it was. Can i do it 20 min after the end of my workout?

ya go for it.. i do 30 lol.. legs actually become painful at that point, then i stand up and i feel amazing ;d


pc








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