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18991

Performance Training Blog / Re: The Ratio Technique

« on: October 03, 2010, 10:59:45 pm »

Quote from: Joe-Y on October 03, 2010, 10:56:45 pm

treasure!!!

thanks!! it should help alot with what you were planning to do, now instead of just doing that one workout over and over, you understand you have to ratio it with some volume work to make sure you avoid stagnation, provide a better stimulus for hypertrophy/lean mass maintenance etc..

volume:power/msem:peakjumpsession = 1:2-3:1 <- works pretty well.

peace man

18992

Progress Journals & Experimental Routines / Re: ADARQ's journal

« on: October 03, 2010, 10:28:03 pm »

Quote from: Zetz on October 03, 2010, 10:26:25 pm

What are you using to edit your videos?

adobe after effects, it's some "pricey shit" if you know what i mean.

18993

Progress Journals & Experimental Routines / Re: ARowe's Journal

« on: October 03, 2010, 10:26:05 pm »

Quote from: ARowe on October 03, 2010, 06:38:33 pm

10-2-10

Not the pr session I was hoping for.

Vert 27.5 rvj 31.5

fml

10-3-10
tried again.

vert 27.5 rvj 32

#%&@#$&#%&@*($&@)&$

whatever fuck that shit, session 1 coming up, that reactivity is going to come back, i mean it already did, some excess fatigue from PR'n most likely.. you had a down session, time for some up sessions.

pc

18994

Progress Journals & Experimental Routines / Re: no bounce, need bounce

« on: October 03, 2010, 10:21:44 pm »

Quote from: LBSS on October 03, 2010, 06:30:26 pm

neutral focus
SH:SP:SR:SH:SP:SR:SH:SP:SR:SH:SP:SR:
power focus
SH:SP:SP:SR:SR:SH:SP:SP:SR:SR:
speed/reactivity focus
SP:SR:SR:SR:STIM:TEST

warm up
shoot hoops -- lot of bricks
core stretches, fast
sprinter's warm ups

work
10y sprint x5
DLRVJ x10 -- mostly ~30, one ~31

squat 3x5x250
DL 5x305
bench 3x5x195
BOR 3x8x145
circuit x3, 2 min rest between circuits
--BSS 12x100
--crunch 20x40
--chin up x7
--dip x12

cool down
core stretches slow
other stretches

Got some video of sprints and a couple of 30" jumps. Will upload in a bit. I'm not being aggressive enough on the run-up for the DLRVJs. Same problem I've had. The best jump I had was the one where I took a couple of seconds to visualize and then really attacked. Need to get more consistent with that.

nice man, ya i do that visualize/self talk stuff when i do my big sessions.. it really helps.. i can't remember the last time i didn't jump insane high after i say to myself: "this is the only jump that matters, everything else is in the past".. works every time, got it from that olympic triple jumper interview vid haha..

but ya, once you go at this for a while, then you can start incorporating more reactive work (id say no dj's, more like pogos/tucks/etc), then your RVJ should feel way different.

peace

18995

Progress Journals & Experimental Routines / Re: from bull to beast, hopefully...

« on: October 03, 2010, 09:21:41 pm »

Quote from: cowed77 on October 02, 2010, 11:02:45 pm

whats it for next week adarq?

won the weekend game. 1/1 from three, made a few jumpshots, missed 2. went to the line a few times, made all my free throws.

tested vert twice, only got fingers tho

how many jumps did you take ?

Wednesday:
- WARMUP
- PREHAB: SHOULDER + VMO + LOWBACK

- SPRINT WARMUP: build up intensity starting with 10's & 20's
- SPRINT WORK SETS: 20 yard sprints, 3x, full rest (2-3min)

- MAX EFFORT JUMPS: after warmup, about 15 minutes worth of max jumps (5 x 2 etc)
- MR TUCK JUMPS: 10 x 10, very quick gct with powerful armswing, 1 minute rest in between sets

- REA SQUAT: 3x3 : 75kg
- SQUAT: work up to a heavy 5 rep (127.5kg-130kg x 5 or so for top set if possible)
- SQUAT: MSEM style: 8 singles (130kg+), 1min rest between singles

OPTIONAL
- S1: Pullups: 1xAF
- S1: Pushups or dips: 1xAF
- S1: back extensions: 2x

- CORE
- LIGHT STRETCH

Thursday:
- WARMUP
- PREHAB: SHOULDER + VMO + LOWBACK

- S1: PUSH-1: BB Flat Bench Press : (90) 3 x 5
- S1: PULL-1: Seated row (pause 1s) : (75+) 3 x 5
- 2 min rest between superset

- S2: PUSH-2: Incline DB Bench press : (32-35+) 3 x 5
- S2: PULL-2: Weighted Pullups : (7.5kg?) 4 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

ramping up the intensity/volume alot this week, let's see how it goes..

18996

K1, Muay Thai, Kickboxing / Re: Mike Zambidis - Explosive

« on: October 03, 2010, 09:11:01 pm »

Quote from: LanceSTS on October 03, 2010, 09:05:02 pm

That fight was ....... speechless! k1 is stepping it up big time with this grand prix!

ya, that was insane.. non stop power by both guys.. i actually thought chahid was going to win that, he's impressive..

boxing & mma have been bugging me.. k1 though, that shit is non stop psychotic action with great matchups.

18997

K1, Muay Thai, Kickboxing / Re: Mike Zambidis - Explosive

« on: October 03, 2010, 08:52:08 pm »

part 1:

<a href="http://www.youtube.com/watch?v=QzBn98znvFw" target="_blank">http://www.youtube.com/watch?v=QzBn98znvFw</a>

part 2:

<a href="http://www.youtube.com/watch?v=Dp4-Axkaojs" target="_blank">http://www.youtube.com/watch?v=Dp4-Axkaojs</a>

18998

Progress Journals & Experimental Routines / Re: ADARQ's journal

« on: October 03, 2010, 07:38:04 pm »

Quote from: LBSS on October 03, 2010, 07:33:46 pm

You're getting better at editing. Sweet effect with the moving overlay.

thanks man!$@!%!@ ya i wanted to do that very slight cam moving/zooming effect because of the donnie darko scene that motivated me to edit it like this.. it definitely has a cool feel to it.

i barely got to preview the video at all while i was editing it, so i'm glad it came out like i wanted.. my cpu/memory gets wrecked when masking (including two clips in one).

peace man

18999

Progress Journals & Experimental Routines / Re: ADARQ's journal

« on: October 03, 2010, 07:29:40 pm »

80's music, rocked it.

19000

Progress Journals & Experimental Routines / Re: ADARQ's journal

« on: October 03, 2010, 04:41:06 pm »

Quote from: Flander on October 03, 2010, 08:35:38 am

God damn man. You have ridiculous height on those jumps. DAAAAAAIIIIM!!!

thanks man!!!

Quote from: PoPe on October 03, 2010, 08:50:52 am

good lookin on the session, lookin 4ward to the vid xD

thanks man, ya i'm working on the vid, i decided to try some editing technique i always wanted to play with, and it's so CPU intensive that it is making editing very hard/time consuming.. hehe!

Quote from: Zetz on October 03, 2010, 02:07:39 pm