18631
Introduce Yourself / Re: Hi , new guy who wants to dunk
« on: October 29, 2010, 05:20:44 pm »you think air alert will help me ?
No. It might help you rub the grim, though, lol!
LOL
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LOL
18632
Progress Journals & Experimental Routines / Re: ADARQ's journal
« on: October 29, 2010, 05:14:06 pm »Why can't you guys use a plastic bottle full of water or a spray tube?
Why do you have to "buy" everything. I guess all you western guys are spoiled with money.
I have pvc tubes/hard "paper" tubes/baseball bat I used to use.
next step, graduate to machete foam roll.
18633
MUSiC anD SHeeT! / Re: Lin-Manuel Miranda
« on: October 29, 2010, 05:12:27 pm »
ya that was sick..
18634
Pics, Videos, & Links / Re: beast
« on: October 29, 2010, 06:44:26 am »18635
Pics, Videos, & Links / Re: funny / horrible training videos
« on: October 29, 2010, 06:27:48 am »
this is lol-xtreme.
<a href="http://www.youtube.com/watch?v=JcyVBbxhEmI" target="_blank">http://www.youtube.com/watch?v=JcyVBbxhEmI</a>
Thought you'd like this Darq
18636
Introduce Yourself / Re: Hi , new guy who wants to dunk
« on: October 29, 2010, 06:00:18 am »Hi im simon 5'9 1.80 my english is not so good so im sorry about it. im playing basketball like 1 year. Im playing in High school and and practice outside my goals are to dunk on 9'5 rim and I hope you guys will help me.
Now im working with Air Alert im in week 4. i want to ask everyone who can help how can i dunk im now just
rub the grim and i cant to grab it. I Found her a lot of good stuff. But i need your help and advices how to dunk and
increase my vertical jump to maximum.
sup man, read this: http://www.adarq.org/forum/performance-training-blog/starting-point-the-place-you-should-go-when-first-visiting-this-website/
how has air alert been working for you? if it's working and you feel healthy, i'd keep it up.. if it isn't working or you are feeling "small injuries" from it etc, I would switch it up into a safer & more effective ideology of training.
peace
18637
Progress Journals & Experimental Routines / Re: cowed77's time to get up!
« on: October 29, 2010, 05:54:10 am »
games are on sat right? changing it up SLIGHTLY, monday will be the best day for jumping.. sat should be alright too, but monday should be good.. i dropped some upper volume from day 2, included dj's there also.. dropped some extra reactive volume from day 1.. we might possibly throw in some extra msem singles on day 2, but lets see how this goes for one week.. very important, get that max jumping in session 1, if you don't though, get it in on thursday's session.. we need 2x/week, ie, mon/thurs, mon/sat, thurs/sat, etc.. one of those.. preferably mon/thurs or mon/sat.
Day-1: MONDAY
- WARMUP
- PREHAB: SHOULDER + VMO + LOWBACK
- SPRINT WARMUP: build up intensity starting with 10's & 20's <--- GET FIRED UP
- MAX EFFORT JUMPS: after warmup, about 15 minutes worth of max jumps (5 x 2 etc)
- DEPTH JUMP: 24" @ 4x5
- REA SQUAT: 3x3 : 85kg?
- SQUAT: work up to a heavy 5 rep
- SQUAT: MSEM style: 4 singles (140kg+?), 1min rest between singles
OPTIONAL
- S1: Pullups: 2xAF
- S1: Pushups or dips: 2xAF
- S1: back extensions: 2x
- CORE
- LIGHT STRETCH
Day-2:
- WARMUP
- PREHAB: SHOULDER + VMO + LOWBACK
- SPRINT WARMUP: build up intensity starting with 10's & 20's <--- GET FIRED UP
- DEPTH JUMP: 24" @ 4x6
- MR TUCK JUMPS: 4 x 10, very quick gct with powerful armswing, 1 minute rest in between sets
- S1: PUSH-1: BB Flat Bench Press : 1 x 5, work up to a heavy 5
- S1: PULL-1: Seated row (pause 1s) : 3 x 5
- 2 min rest between superset
- S2: PUSH-2: Incline DB Bench press : 3 x 5
- S2: PULL-2: Weighted Pullups : 3 x 5
- 2 min rest between supersets
- S3: TRICEP: Pulley Tricep Pushdown : 3 x 8
- S3: BICEP: EZ Bicep Curl : 3 x 8
- S3: SHOULDERS: Front+Lat DB raise+Rear DB fly matrix (LIGHT + CONTROLLED) : 3 x 8
- 1 min rest between the entire superset
- CORE
- LIGHT STRETCH
peace man
Day-1: MONDAY
- WARMUP
- PREHAB: SHOULDER + VMO + LOWBACK
- SPRINT WARMUP: build up intensity starting with 10's & 20's <--- GET FIRED UP
- MAX EFFORT JUMPS: after warmup, about 15 minutes worth of max jumps (5 x 2 etc)
- DEPTH JUMP: 24" @ 4x5
- REA SQUAT: 3x3 : 85kg?
- SQUAT: work up to a heavy 5 rep
- SQUAT: MSEM style: 4 singles (140kg+?), 1min rest between singles
OPTIONAL
- S1: Pullups: 2xAF
- S1: Pushups or dips: 2xAF
- S1: back extensions: 2x
- CORE
- LIGHT STRETCH
Day-2:
- WARMUP
- PREHAB: SHOULDER + VMO + LOWBACK
- SPRINT WARMUP: build up intensity starting with 10's & 20's <--- GET FIRED UP
- DEPTH JUMP: 24" @ 4x6
- MR TUCK JUMPS: 4 x 10, very quick gct with powerful armswing, 1 minute rest in between sets
- S1: PUSH-1: BB Flat Bench Press : 1 x 5, work up to a heavy 5
- S1: PULL-1: Seated row (pause 1s) : 3 x 5
- 2 min rest between superset
- S2: PUSH-2: Incline DB Bench press : 3 x 5
- S2: PULL-2: Weighted Pullups : 3 x 5
- 2 min rest between supersets
- S3: TRICEP: Pulley Tricep Pushdown : 3 x 8
- S3: BICEP: EZ Bicep Curl : 3 x 8
- S3: SHOULDERS: Front+Lat DB raise+Rear DB fly matrix (LIGHT + CONTROLLED) : 3 x 8
- 1 min rest between the entire superset
- CORE
- LIGHT STRETCH
peace man
18638
Progress Journals & Experimental Routines / Re: ADARQ's journal
« on: October 29, 2010, 04:59:34 am »still frames from my "movie" i'm making:
- http://www.adarq.org/forum/movies-and-sheet/i'm-making-a-movie-or-something/msg19602/#msg19602151!!!!You got fat!!!
i think it's water retention from the lunges, my legs are SWOLE.. hehe..
Nice. Both pics and swole legs.
thanks manQuote
My quads are still sore, even though I havent trained legs much this week. Its that deep soreness. I think it might be the vastus intermedius.
you sure it's soreness at this point? lool.. i know what you're talking about though, mine feel like that right now.. quad soreness never feels 'normal' to me, it's always a different feeling.
pc
Nah it does seem strange to be sore this long. But dont know what else it could be tbh.
you try stretching + foam rolling combination.. ?
I dont have a foamroller yet. I need one though. But theyre quite expensive here. Stretching Ive tried. Feels like it hits it, but it doesnt make it go away. Guess I should just go crazy on it and stretch it like a maniac.
stretch (dont go maniac) then do a lymph drain, lie down on your back, prop your feet up on something tall so they are relaxed but at 45 degrees, like a bed with pillows on it.. just relax there for 10min.. done.. legs will feel weird, but it helps to remove any pooled inflammatory BS... have to be relaxed or muscle tension will reduce its effectiveness.
pc man
i'd start where you left off if you feel good, which you should.. so play it by ear, don't set it in stone yet until after you warmup.
18639
Progress Journals & Experimental Routines / Re: ADARQ's journal
« on: October 29, 2010, 04:41:33 am »still frames from my "movie" i'm making:
- http://www.adarq.org/forum/movies-and-sheet/i'm-making-a-movie-or-something/msg19602/#msg19602151!!!!
i think it's water retention from the lunges, my legs are SWOLE.. hehe..
Nice. Both pics and swole legs.
thanks manQuote
My quads are still sore, even though I havent trained legs much this week. Its that deep soreness. I think it might be the vastus intermedius.
you sure it's soreness at this point? lool.. i know what you're talking about though, mine feel like that right now.. quad soreness never feels 'normal' to me, it's always a different feeling.
pc
Nah it does seem strange to be sore this long. But dont know what else it could be tbh.
you try stretching + foam rolling combination.. ?
I dont have a foamroller yet. I need one though. But theyre quite expensive here. Stretching Ive tried. Feels like it hits it, but it doesnt make it go away. Guess I should just go crazy on it and stretch it like a maniac.
stretch (dont go maniac
) then do a lymph drain, lie down on your back, prop your feet up on something tall so they are relaxed but at 45 degrees, like a bed with pillows on it.. just relax there for 10min.. done.. legs will feel weird, but it helps to remove any pooled inflammatory BS... have to be relaxed or muscle tension will reduce its effectiveness.pc man
18640
Pics, Videos, & Links / Re: beast
« on: October 29, 2010, 04:37:07 am »
new video from ross, beast.
<a href="http://www.youtube.com/watch?v=1t-ini-Ru4w" target="_blank">http://www.youtube.com/watch?v=1t-ini-Ru4w</a>
18641
Boxing / Margarito's body shots: "Pacquaio's slow motion is faster"
« on: October 29, 2010, 04:32:25 am »
check the comments, funny shit..
18642
Progress Journals & Experimental Routines / Re: ADARQ's journal
« on: October 29, 2010, 04:23:03 am »still frames from my "movie" i'm making:
- http://www.adarq.org/forum/movies-and-sheet/i'm-making-a-movie-or-something/msg19602/#msg19602151!!!!
i think it's water retention from the lunges, my legs are SWOLE.. hehe..
Nice. Both pics and swole legs.
thanks manQuote
My quads are still sore, even though I havent trained legs much this week. Its that deep soreness. I think it might be the vastus intermedius.
you sure it's soreness at this point? lool.. i know what you're talking about though, mine feel like that right now.. quad soreness never feels 'normal' to me, it's always a different feeling.
pc
Nah it does seem strange to be sore this long. But dont know what else it could be tbh.
you try stretching + foam rolling combination.. ?
18643
Progress Journals & Experimental Routines / Re: Scrawny to Brawny Journal
« on: October 29, 2010, 03:50:33 am »Oh, one more thing to note about my sprinting. I feel like the strength in each of my strides is better, and I'm getting my knees high like I should. But I need to work on turnover. I feel only slightly faster than last year and it seems purely from strength. If I can work more on actually moving my legs faster along with getting more distance in each step I think that will help me get much faster.
Not the same to say about long jump. The extra pop in my step is definitely going to make for some impressive jumps this coming year. I'm excited to see how well that goes.
Decided to split the upperbody into tomorrow. Squats yesterday were overkill after being sick so I'm going to go a bit lighter until next week.
stride frequency will come from getting those intense sprints in.. so you should see improvements just from that, no need to do anything special for it.
peace man
18644
Progress Journals & Experimental Routines / Re: ADARQ's journal
« on: October 29, 2010, 03:46:20 am »still frames from my "movie" i'm making:
- http://www.adarq.org/forum/movies-and-sheet/i'm-making-a-movie-or-something/msg19602/#msg19602151!!!!
i think it's water retention from the lunges, my legs are SWOLE.. hehe..
Nice. Both pics and swole legs.
thanks man
Quote
My quads are still sore, even though I havent trained legs much this week. Its that deep soreness. I think it might be the vastus intermedius.
you sure it's soreness at this point? lool.. i know what you're talking about though, mine feel like that right now.. quad soreness never feels 'normal' to me, it's always a different feeling.
pc
18645
Progress Journals & Experimental Routines / Re: ADARQ's journal
« on: October 29, 2010, 03:36:30 am »
still frames from my "movie" i'm making:
- http://www.adarq.org/forum/movies-and-sheet/i'm-making-a-movie-or-something/msg19602/#msg19602
i think it's water retention from the lunges, my legs are SWOLE.. hehe..
- http://www.adarq.org/forum/movies-and-sheet/i'm-making-a-movie-or-something/msg19602/#msg19602
151!!!!
i think it's water retention from the lunges, my legs are SWOLE.. hehe..