Adarq.org

Hang on abit bro!
Was just thinkin... I came out a gpp phase of 7-8 weeks, and sets of 3 are mostly left during peaking phase right? Think I'll stick to 5rep sets for a week or 2 more, as my 'strength' phase..

ya we're still pushing the 5's up while introducing the sets of singles..

Was also thinkin why I'm not doin any plyo stuff, so I added in some dj into my workouts... Also adarq, why am I not doin fancy shmancy stuff like ur vids, those jump splits, hops, kungfu stuff etc? U reckon I dun need those?

well you are doing hops aren't you? the tuck jumps and stuff like that? sprints, jumps, and hops.

you don't need the vj to split drop etc, would just add too much extra sorness.

pc

Yea, he seems cautious on the ground, probably due to Mir catching him in that knee bar.  I hope Cain wins, I hate Lesnar, if Cain loses Carwin should easily beat him the next go round now that he realizes fights can go more than one round.

i dno, i think cain would beat carwin for sure.. i think cain is the real deal.. JDS & CAIN are both the real deal imo, thats a fight i want to see eventually, hopefully for a title shot.

;d

that does sound odd, maybe yout put on some leaner muscle and dropped some fat

ya i dno, i bet i lost some hamstring mass though to be honest.

I hope Cain wins, Brocks wrestling is top notch though and his strength and size is hell on wheels for anyone.  Havent seen Cain fight off his back yet so I think that is going to be key along with the cardio aspect, doubt Brock is going to mix it up with him unless he gasses and cant take him down.

the only problem with brock's game, is his GNP sucks.. i mean with all that power/strength & wrestling ability he has, his GNP is almost on feather duster level..

it's an interesting fight, cain is better than brock in every aspect except wrestling/strength, but wrestling/strength is definitely a huge factor in mma, i mean shit, wrestling (with bjj defense) has basically taken over mma.

i got cain in round 2 by ko.

!@$!@$!@

watch out girl, there's someone coming 4u.

Jacob's wife is totally hot. I am going to have to hit him on facebook about this.

she's hot.

only managed to sneak in a few jumps adarq, court was packed with badminton ppl.

ah.. sucks :/ that happens alot it seems

no game this sat tho, so i can do a jump/ball session...

nice, get in some big jumps man

wats it for next week adarq?
can i do triples now instead of sets of 5?
cos i think i need some transition to singles... im slow that way hahaha.

ya, we are transitioning to singles and more DJ's now too soo.. i'll post up workout a bit later.. but dude get in a good jump session saturday.

peace

Ok first off, welcome to adarq.org! This site's purpose, is to create a motivated "gym-like" experience for people interested in improving their athletic performance. We all support each other on this site, and each member's progress fuels the site & it's members. No matter the sport or goal (fat loss, basketball, tennis, fight sports, vertical jump, sprinting, football, futbol, bodybuilding, track & field, oly weightlifting, volleyball, etc), this site WILL help you.

Ok, so where do you start? First off, register an account, then tell us a little about you in the introduce yourself thread. With an account, you can now post questions, achievements, your training, and all types of other info on the forum.

Before going on, I want to briefly discuss a few topics related to this site, so you get an idea of where adarq.org is coming from. This site has plenty of members, many of which have different goals. Achieving goals takes dedication, consistency, intensity, passion, and intelligent training. Short term progress (quick gains) can happen rather quickly, but this does not happen forever, in fact, achieving long term peak performance is a long - slow process. Becoming more powerful (jumping higher, sprinting faster) requires that you jump & sprint, get stronger in the weight room (squat, lunge, calf raise, ghr, pullups, dips, core), become stronger in reactive movements, maintain/improve fitness levels, improving body composition (more lean mass, less fat), and pay attention to fatigue levels (knowing how training is effecting you in the short term, positively and negatively). Improving sport skill simply requires that you spend time actually practicing various aspects of your sport, working on skills submaximally to improve technique and then maximally (game-like intensity) to improve technique specific to competition situations. Reducing fat requires a overall negative weekly caloric intake, clean diet, moderate to high protein intake, maintenance weightlifting to maintain muscle mass, and daily activity such as various forms of cardio or sport. Gaining muscle requires a high protein intake, overall positive weekly caloric intake, and progress in the weight room using considerable volume. Improving flexibility requires consistency before & after training sessions; utilizing dynamic warmups to improve flexibility for the training session, and utilizing static stretching (2-3 sets of ~30s holds, using relaxed breathing, not forcing range of motion) after the training sessions. Staying healthy requires that you know your limits, listen to your body, perform proper warmups and cooldowns, perform PREHAB for problem/at risk muscles/joints/etc, proper nutrition, progress safely with exercises, and make sure form is correct on every exercise. Bottom line, if you stick to the basics, and approach these basic concepts with dedication, consistency, intensity, passion, and intelligence, you will get to where you want to be; it's a long hard process, overcomplicating it is just a way to muddy the waters - making it hard to see whether you're really progressing or not (overcomplication usually leads to failure).

Ok, so what's the first step? All successful transformations have one very important thing in common: their is a detailed training journal, detailing the entire process. Maintaining a journal will allow you to get help from others, but more importantly, it will give you better insight into your own training; showing you when and how progress (or lack there of) occurred. So, to get started, create a journal in the progress journals section. If you need help understanding how to create a journal, check this blog post: making progress: keeping a journal. If you don't need help creating a journal, at least fill out this small questionnaire so that everyone can have a better idea of where you are at athletically, nutritionally, training history, injury history, etc. If you start a journal and don't maintain it for a month or so, it'll end up in the journal graveyard, this is our way of saying, come back when motivated & dedicated

For more in-house training information regarding concepts used on this site, check out the performance blog. Specifically, some of the exercises mentioned on this site have names you may be unfamiliar with, so please check out the exercise index.

If you would like to chat live with us, then use this application: live chat. Beware, it can get pretty hectic on IRC!

Finally, here's some information about myself, so you can get an example of what I do, why I train, how I train, and what I'm about.

A special thanks to all of the members already on this site who are training very hard.

There will be many new features, projects, & footage coming to this site, so sign up, stay tuned, and participate! Enjoy the site.

- Andrew Darqui