Adarq.org

So I've decided to call an end to my Scrawny to Brawny program. I've gained a few pounds and my strength is much better, but it would officially end in two weeks... two weeks that just won't work with my schedule. I decided to do your personalized training. So here's my coaching form thingy.


AGE: 18

HEIGHT: 5'11

WEIGHT: 139 lbs.

SLEEP SCHEDULE: Usually sleep before 11pm and wake up around 6:30am. Usually wake up feeling a lack of energy and very little motivation but not any drowsiness.

BODY TYPE: Skinny, but with my low bodyfat I'm actually pretty ripped. Just need more mass. My friend described me as deceivingly strong.

GOALS: 145-150lb bodyweight. Low 15 or sub 15 second 110m hurdle time. 50.x or lower 400m time. 35 in. svj.

CURRENT ABILITY: Currently running mid 16 110m. (or at least I was during last season) 54 sec 400m. 28 in svj. Bench press: 175. Squat: 220. Deadlift: 285.

INJURY HISTORY: Hairline fracture on rear waistline 2 years ago, nothing too bad, healed on its own. Anterior deltoid tear 9 months ago. Almost entirely recovered, but I'm not sure it will ever be quite the same.

TRAINING HISTORY & ACHIEVEMENTS: Lately I've been out because of a lot of things going on, but training has done a lot for my life. Freshman year, standing at 5'9" I only weighed 115. Didn't break 120 until after the next summer. My own self-image and desire to be a great hurdler and lifter are what motivate me. Freshman year I ran a 13.4 100m, 28 200m, and 1:03 400m. I've come a long way since then, but the more I progress the more I realize how badly I want to be even better.

CURRENT ACTIVITY LEVEL AND/OR TRAINING PROGRAM: Essentially everything I've been writing in the journal until now.

BRIEF OVERVIEW OF CURRENT DIET: Very rarely do I eat any junk food. If I do it's almost always dollar chicken sandwiches from Carl's.  I've cut sodas all together. Not enough veggies or fruits though more than most kids I know. Could use a lot more protein but that's not my biggest concern. I don't really have supplements. I take protein powder, fish oil, flaxseed oil, digestive enzymes and a multivitamin. On days I'm running late I'll just have a bowl of cereal and a banana for breakfast. Otherwise four whole eggs and veggies with green tea. Usually I'll have school lunch, if there's nothing good I come home and eat leftovers. On better days I'll eat a bowl of high fiber cereal and a cup of yogurt when I get home, but that doesn't happen too often. For dinner I have whatever my mom's made. Pretty much just a lot of authentic Mexican food every night. Rice is almost daily and usually there's some kind of meat, chicken or soy for the main course.

IMPORTANT ACTIVITIES: Freshman football games have kept me off the track most Thursdays but that should change in the next couple weeks. Can't do anything other than bodyweight workouts on Sundays and 2 or 3 nights a week I play pep band which messes with my eating schedule. In a couple months I'll have to be 100% every Saturday for indoor meets but That won't be a problem right now. I don't really have to be 100% for anything yet.

sup man!



here's a starting point, it might seem like alot, but those reactive portions of the workout aren't going to fatigue you for lifting, plus we have to get this work in to get more spring... start off not going completely max on the 'plyo stuff', just to get a feel for it.


Day 1: reactive-work + short accel + lower strength
- WARMUP
- SPRINT WARMUP: progressively more intense 10 yard sprints until you're fired up

- REACTIVE WORK: DOUBLE-LEG BOUND: 5 x 5 bounds, not max distance/emphasize height/good form, 2min rest between sets
- REACTIVE WORK: MR tuck jumps: 4 x 10, 1min rest
- REACTIVE WORK: MR pogos: 4 x 5, 1min rest
^^ ankles locked on all reactive work, toes up

- STRENGTH: SQUAT: 3 x 5, done with ~7RM-8RM, 2-3min rest between sets, speed on transition + concentric
- STRENGTH: GHR: 5 x AF, 2min rest between sets
- STRENGTH: BB CALF RAISE: 4 x 10, 1min rest between sets

- OPTIONAL: Rotation of dips/pullups/core, just bodyweight
- STRETCH + PWO SHAKE





Day 2: reactive-work + sprint-workout + upper-strength
- WARMUP
- SPRINT WARMUP: progressively more intense 10 yard sprints until you're fired up

- REACTIVE WORK: SINGLE LEG BOUND PROGRESSION: 5-10 sets x 5 each leg, 1-2min rest between legs
- SPRINT WORK: <fill in a sprint workout, hurdles or not>

- SHOULDER WARMUP
- STRENGTH: BENCH PRESS: 3 x 5, 2-3min rest between sets
- STRENGTH: SINGLE ARM DB ROW: 4 x 5 each, 2min rest between sets
- STRENGTH: S1: PULLUPS: 3 x AF (can be weighted)
- STRENGTH: S1: DIPS: 3 x AF (can be weighted)
- STRENGTH: S1-info: full recovery between supersets

- OPTIONAL: CORE
- STRETCH + PWO SHAKE








Day 3: reactive-work + short accel + lower strength
- WARMUP
- SPRINT WARMUP: progressively more intense 10 yard sprints until you're fired up

- REACTIVE WORK: DOUBLE-LEG BOUND: 5 x 5 bounds, not max distance/emphasize height/good form, 2min rest between sets
- REACTIVE WORK: MR tuck jumps: 4 x 10, 1min rest
- REACTIVE WORK: MR pogos: 4 x 5, 1min rest
^^ ankles locked on all reactive work, toes up

- STRENGTH: SQUAT: 4 x 2, done with ~7RM, emphasis speed on the transition + concentric, 2min rest between sets
- STRENGTH: DEADLIFT: work up to a heavy 5, one set, strict form (no sacrificing form at all)
- STRENGTH: GHR: 5 x AF, 2-3min rest between sets
- STRENGTH: BB CALF RAISE: 4 x 10, 1min rest between sets

- OPTIONAL: Rotation of dips/pullups/core, just bodyweight
- STRETCH + PWO SHAKE









Day 4: reactive-work + sprint-workout + upper-strength
- WARMUP
- SPRINT WARMUP: progressively more intense 10 yard sprints until you're fired up

- REACTIVE WORK: SINGLE LEG BOUND PROGRESSION: 5-10 sets x 5 each leg, 1-2min rest between legs
- SPRINT WORK: <fill in a sprint workout, hurdles or not>

- SHOULDER WARMUP
- STRENGTH: DB BENCH PRESS: 4 x 8, 2-3min rest between sets
- STRENGTH: SEATED ROW: 4 x 8 each, 2min rest between sets
- STRENGTH: S1: PULLUPS: 3 x AF (can be weighted)
- STRENGTH: S1: DIPS: 3 x AF (can be weighted)
- STRENGTH: S1-info: full recovery between supersets

- OPTIONAL: CORE
- STRETCH + PWO SHAKE





with that you could go:
Day 1: monday
Day 2: wednesday
Day 3: thursday
Day 4: saturday

start off a bit lighter on everything the first week, so that you can avoid any excess soreness etc.. that would become a problem for example, on day 2's sprint workout if you are too sore etc.. give it 1 week then push up the intensity.. but basically, the idea is:
- prime day 2's workout with day 1
- prime day 4's workout with day 3
- prime sprint sessions with the single leg bounding progressions (these really strengthen you up good, highly activate the glutes/quads/hams/calfs)
- overall increasing reactive work, need more bounce
- still have an upper body focus, this could be SESSION #2 on those days btw, doesn't have to be done right after..

on off days, you can rest completely OR perform an active dynamic warmup, very light sprints, then stretch.. the latter is the best option most of the time, as it becomes more of a recovery session, but sometime you need that full rest.

hope that fits your schedule, anything you don't like, or anything you have questions about, ask it!

peace man

ok ok, i know they never consider them pullups etc, it's an entirely different exercise, but stiil, i dno, they bug the shit out of me.

<a href="http://www.youtube.com/watch?v=xjJuOyOE99Q" target="_blank">http://www.youtube.com/watch?v=xjJuOyOE99Q</a>

yea, im with you on that, elite strikers going hard for the duration of the fight, very little bullshit involved from the officials/judges.  K1 just doesnt have the same type of marketing team and exposure mma and boxing do, which is sad because anyone who enjoys combat sports would love it.

jcsbck was dissing K1 today in chat, and he dissed it by using "boxing is better" as an example, then using bernard hopkins as a reference.

i lol'd.

sometimes over-exposure is a bad thing, when you have shady managers/promoters like boxing/mma have.. WEC always puts on great events, UFC/Strikeforce have tons of shitty matchups/fights.. boxing is well, just a travesty lately, unfortunately...

What are you using to edit your videos?

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

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

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.

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

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

thanks man!!!

 

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!

I'm pretty sure you could squeeze another 1/4" into your vert just by shaving your body. 

hah everyone says that