18376
Performance Training Blog / Re: Verkhoshansky Notes - Methods, Ideology, Gems, & Forum Responses
« on: November 12, 2010, 04:30:56 pm »
chezkenny is going for 700 DL, old PR of 660, a quote from him on his youtube:
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18377
Pics, Videos, & Links / Re: beast
« on: November 12, 2010, 01:24:23 pm »
sick, i got some props in a chezkenny vid.. niiiiiiiice!$@!
lol wtf? that's seriously impressive.. most people's (including athletes) legs would be wrecked trying to do that, especially at 43.
i don't even get how that's "parkour style", you never see that in parkour.. or am i wrong? parkour has people rolling etc, or really dissipating all energy in the landing, he absorbed a ton of force in his legs.
now that's a depth jump haha<a href="http://www.youtube.com/watch?v=WtGWbmNX0S4" target="_blank">http://www.youtube.com/watch?v=WtGWbmNX0S4</a>
lol wtf? that's seriously impressive.. most people's (including athletes) legs would be wrecked trying to do that, especially at 43.
i don't even get how that's "parkour style", you never see that in parkour.. or am i wrong? parkour has people rolling etc, or really dissipating all energy in the landing, he absorbed a ton of force in his legs.
18378
News, Announcements, & Suggestions / Re: Random adarq.org website news
« on: November 12, 2010, 04:18:08 am »the notes project has been resumed! hopefully in a few days (or within a week) i'll have some new notes up.. alot more notes this time, notes'n a book.
finished notes for chapters 1,2,3.. 200 more pages to go
18379
Progress Journals & Experimental Routines / Re: ADARQ's journal
« on: November 12, 2010, 03:33:25 am »Are you on dat dere focuz foodz?
SHUT THE HELL UP TWERP.
nope, just ON gold standard whey & whole milk. bam city.
18380
Introduce Yourself / Re: for 45" running vert
« on: November 12, 2010, 03:17:46 am »GOOD JOB ON 440 u beast xDthanks man.Right now I was thinking for 2-3 weeks after the meet reduce calories and really work on losing weight before doing to much jumps/stuff related. I am thinking about training 2x a day for three weeks after the comp and No heavy squats (to let knees heal they been bad from all the ibprofen I used after pec strain. But instead of hitting cardio hard just to do lots of bb'ing style training to burn calories and focus on fats/protein and not worry about strength loss (It can be regained and furthered when I get bodyfat lower)
ya i'd start phasing in some lower level reactive work & decreasing overall lifting volume, but keeping intensity high.. that's just general concept, I can help you put together something for sure, give me an idea of what you're thinking too, because I know you're a work-a-holic and it's hard for you to stay away from the gym.. hah
heres Is just an idea:
Monday: Hamstring/legs/anything to strengthen legs without pressuring knees- and then optional basketball.
Tuesday: shoulders/tris/
Wednesday: Hamstring/legs/anything to strengthen legs without pressuring knees
Thursday: back stuff/ optional basketball
Friday: light cardio/off
Saturday: Hamstring/legs/anything to strengthen legs without pressuring knees
Sunday: rest.
then for diet:
6 meals of chicken/olive oil/bunch of vegetables (occasionally substitute other type of meat in)
Protein shake before and after training.
caffeine 150-200mg upon waking/ around 2. (I don't get hungry this way)
Lemme know what you think If your not busy brah.
nice, overall I like it.. I mean your main concern now is to maintain lean mass while reducing bodyfat, and heal those knees up, so the routine you listed is pretty good, and given your work capacity, easily doable.. I would make a few changes, don't know if you like them, but just simple changes to not stress your knees further.
Monday: BASKETBALL-STUFF + Hamstring/legs/anything to strengthen legs without pressuring knees
Tuesday: shoulders/tris/
Wednesday: {LIGHT-INTERVAL-SPRINTS OR BASKETBALL-STUFF} + Hamstring/legs/anything to strengthen legs without pressuring knees
Thursday: back stuff/ optional basketball
Friday: light cardio/off
Saturday: {LIGHT-INTERVAL-SPRINTS OR BASKETBALL-STUFF} + Hamstring/legs/anything to strengthen legs without pressuring knees
Sunday: rest.
all i did was throw in some light interval sprinting before the lowerbody sessions.. beyond just being cardio & improving your "dynamic movement" work capacity, it'll help you really warmup great for lower, giving your knees an extra break. I would keep the sprints under 70%, and just non stop sprint out ~20 yards, relaxed deceleration, walk back nice and relaxed, repeat, for 20-30min. Work on really pull-running instead of push running, in case that's an issue.. really get the glutes/hams involved.
One more thing you could do, to help maintain more upper lean mass, would be to hit back/shoulders/tri's/bi's in the same session, switching the schedule up slightly to provide adequate rest between those sessions:
Monday: BASKETBALL-STUFF + Hamstring/legs/anything to strengthen legs without pressuring knees
Tuesday: shoulders/tris + back/bi's (supersets?)
Wednesday: {LIGHT-INTERVAL-SPRINTS OR BASKETBALL-STUFF} + Hamstring/legs/anything to strengthen legs without pressuring knees
Thursday: light cardio/off
Friday: shoulders/tris + back/bi's (supersets?)
Saturday: {LIGHT-INTERVAL-SPRINTS OR BASKETBALL-STUFF} + Hamstring/legs/anything to strengthen legs without pressuring knees
Sunday: rest.
nothing major in the modifications, but hope that helps a bit..
peace
18381
Progress Journals & Experimental Routines / Re: ADARQ's journal
« on: November 12, 2010, 02:09:01 am »
GETTIN DIESEL.
DEASEL WEASEL.
11/11/2010
bw = 152
soreness = none
aches/injuries = left ankle a bit, top of left foot
fatigue = moderate
diet = protein shake, protein shake, chicken + mashed potatoes + salad + cookie, jump session, half protein shake, lift, half protein shake, protein shake + turkey & cheese on wheat
workout #1: dribbling + jumps + dribble dunks
- had to goto the slippery court, 10' exact.. shit was packed, got about 15 minutes in before it started raining, lame
- hit 4-5 35" RVJ's off 4 steps, felt strong..
- hit 10'3 off vert
- hit a very light dribble up dunk off 2 steps
workout #2: deasel weasel strenf
- depth drop: 33" @ 02, 02, 02, 03, 03, 03, 03, 03, 03, 04 <- done
- squat: 45 lb @ 10, 10, 10, 135 @ 05 185 @ 05, 225 @ 08, 06, 05, 195 @ 11, 10, 10, 15
- paused db shrug: 60 lb @ 05, 05, 05, 15, 15 15, 15,r30, r25,r20,r20,
hit my goal weights today and then some, getting stronger, this crazy strength block is going good so far.
depth drops felt AMAZINGLY strong.
peace
DEASEL WEASEL.
11/11/2010
bw = 152
soreness = none
aches/injuries = left ankle a bit, top of left foot
fatigue = moderate
diet = protein shake, protein shake, chicken + mashed potatoes + salad + cookie, jump session, half protein shake, lift, half protein shake, protein shake + turkey & cheese on wheat
workout #1: dribbling + jumps + dribble dunks
- had to goto the slippery court, 10' exact.. shit was packed, got about 15 minutes in before it started raining, lame
- hit 4-5 35" RVJ's off 4 steps, felt strong..
- hit 10'3 off vert
- hit a very light dribble up dunk off 2 steps
workout #2: deasel weasel strenf
- depth drop: 33" @ 02, 02, 02, 03, 03, 03, 03, 03, 03, 04 <- done
- squat: 45 lb @ 10, 10, 10, 135 @ 05 185 @ 05, 225 @ 08, 06, 05, 195 @ 11, 10, 10, 15
- paused db shrug: 60 lb @ 05, 05, 05, 15, 15 15, 15,r30, r25,r20,r20,
hit my goal weights today and then some, getting stronger, this crazy strength block is going good so far.
depth drops felt AMAZINGLY strong.
peace
18382
Bodybuilding / Re: Serge Nubret
« on: November 11, 2010, 10:42:02 pm »whoa. impressive. he was in his late 30's when he won Mr. Universe, Mr. World, Mr. Olympus. sweet.
ya, his physique is ridiculous, still the most impressive bodybuilding physique i've seen.
that dude looks rugged.
18383
Track & Field / Various SiHunt videos
« on: November 11, 2010, 08:21:28 pm »
check at 1:20, the comparison between andre/julius .. pretty nice comparison of force absorption/landing mechanics.
<a href="http://www.youtube.com/watch?v=giPQ5F5CgXo" target="_blank">http://www.youtube.com/watch?v=giPQ5F5CgXo</a>
18384
Pics, Videos, & Links / Re: sick dunk - absolutely flying
« on: November 11, 2010, 04:36:30 pm »HAHAHAHAH This angle makes it look outta this world
ya dude can fly.
18385
News, Announcements, & Suggestions / Re: Random adarq.org website news
« on: November 11, 2010, 02:39:05 pm »
the notes project has been resumed! hopefully in a few days (or within a week) i'll have some new notes up.. alot more notes this time, notes'n a book.
18386
Calisthenics, Bodyweight Training, Gymnastics, Parkour / Re: perfect push up (rotating push up helper thingy)
« on: November 11, 2010, 01:53:09 pm »they are only about $8 shipped in Taiwan. :-) i like the idea behind it and most reviews on amazon are quite positive about it. adarq: maybe you'll like them if you tried them for a bit longer?!
i doubt it, i like regular pushups/dips much more
for $8, i'd get them, you might love em` who knows hah
peace
18387
Nutrition & Supplementation / Re: junk food diet that works
« on: November 11, 2010, 05:35:09 am »
my post on another forum:
awesome, a professor who was 33% fat got down to 24% eating far less than maintenance kcal consisting of junk, who cares Smile
a calorie is not just a calorie, a gram of carb (especially sugar) has a very different effect on the body than a gram of protein. Hormonally, junk is not something we should be consuming if we want to get strong, shredded, and actually put on mass. Sure he lost some body fat, but we're athletes, not fat f**k professors who have alot of bodyfat to lose.. Junk food diets typically don't do well with performance athletes, it leaves them less alert & less motivated to compete. I guarantee you that, these stupid studies would be alot different if you look at someone trying to go from 15% BF to 6% bodyfat. A caloric deficit wouldn't mean (expletive), the body would try to keep fat (which would happen easily due to all the sugars/sat fat you're eating), and you'd actually lose lean mass.. so sure, your BMI would go down, but you'd lose mass and become relatively fatter.
I hate that stupid study Smile
peace
awesome, a professor who was 33% fat got down to 24% eating far less than maintenance kcal consisting of junk, who cares Smile
a calorie is not just a calorie, a gram of carb (especially sugar) has a very different effect on the body than a gram of protein. Hormonally, junk is not something we should be consuming if we want to get strong, shredded, and actually put on mass. Sure he lost some body fat, but we're athletes, not fat f**k professors who have alot of bodyfat to lose.. Junk food diets typically don't do well with performance athletes, it leaves them less alert & less motivated to compete. I guarantee you that, these stupid studies would be alot different if you look at someone trying to go from 15% BF to 6% bodyfat. A caloric deficit wouldn't mean (expletive), the body would try to keep fat (which would happen easily due to all the sugars/sat fat you're eating), and you'd actually lose lean mass.. so sure, your BMI would go down, but you'd lose mass and become relatively fatter.
I hate that stupid study Smile
peace
18388
Nutrition & Supplementation / Re: junk food diet that works
« on: November 11, 2010, 05:33:50 am »heh. a friend on facebook linked that. you gotta have so much discipline to eat so little junk food though... that's way too much temptation to have around at the house.
i dno, most americans can eat like that easily... you underestimate the unhealthyness of the USA.
18389
Introduce Yourself / Re: Hello from Serbia
« on: November 11, 2010, 05:20:57 am »Yeah, maybe its just a weird coincidence, cause a lot of people said that gym do not slow down your growth. Anyway, i decided to start going to the gym from the start of the next year, dont be hurry with that if you are busy, i have a lot of time, anyway i saw a little improovement today, without a warming which is weird i somehow dunked on 9.5ft rim, from one leg jump, even i dont know how i did it but it was pretty awesome i wasnt able to do that before.
good job man, all progress is good progress.
Quote
So i will work air alert for few more weeks, and i might combine your exercise on the days i dont work aa. Anyway thanks, i will start my journal ofc!
you starting journal?
peace
18390
Strength, Power, Reactivity, & Speed Discussion / Re: Leg power and jumping universal statistic
« on: November 11, 2010, 05:13:01 am »i have a paper at home by Bondarchuk that correlates jump (LJ, TJ and HJ) performance with half squat, 30m accel, OHB shot and a couple more tests...the athlete's level is quite high aswell, i think they range from 6.80 to 8m in LJ, forgot about HJ.
the biggest correlations (for HJ and LJ) were with half squat (which is prolly a quarter squat for them, femur at 45 degrees, but that's just a thought), and 30m dash (i think downstart).
The values range from 0.7 to 0.9 ?? if i remember exactly...depending on the gender and performance (like 6.80-7m would have a 0.73 correlation, 7m - 7.20m would have a 0.8 one and so on....these are just examples so dont take them as granted)
also, regarding the OHB throw, pfaff was saying that when he had the bruny surin/obba thomson and and donovan bailey training together the OHB was the best correlator with their 100m...same for women when he was coaching at LSU
however....corelation doesnt mean he is fast because of OHB or because of squatting, could be the other way around, u never know
great post, what's the title of that paper?
peace man