Adarq.org

whats it for this week adarq?

what's your schedule, same ?



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: 4 x 10, very quick gct with powerful armswing, 1 minute rest in between sets

- REA SQUAT: 4x3 : 75kg
- SQUAT: work up to a heavy 5 rep (127.5kg-130kg x 5 or so for top set if possible)
- BARBELL REVERSE LUNGE or BARBELL WALKING LUNGE: (60+) 4 x 3 each leg

- 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

Quote from: ghettoracer on September 26, 2010, 12:07:06 pm

how about making a post/sticky that has acronyms so us newbies can go find out what it is?  usually i can kinda figure it out but sometimes i'm just totally lost and have to google (and in this case bss google results = not relevant).  seems like it would cut down the time a lot for newbies if it can be gathered into a single post.  :-)

Good idea...

It shall be done, one day!!!!!!!!!!!!!!!!!!!!!!!!!!!

I'll put it in special content area eventually.

ahah

9/26/2010

bw = 153
soreness = none
aches/injures = left lateral heel

all in all, actually felt good.. 3 hour workout tonight.


workout: jumps + reactive work + strength
- walk to court
- single leg jumps, probably 15 each leg, hit a few 32's righty, mostly 30's
- tuck jumps
- supersetted tuck jumps with some relaxed DLRVJ's, actually hit a really smooth 33" dlrvj felt awesome.. just felt way different and not much effort, tried to repeat it, next jump was like 29-30 lool.. i was working on getting lower in my plant and dorsiflexing prior and during the runup/plant, so i kind of did some form jumping.. the dorsiflexion shit was good, i havn't been actively dorsiflexing like that at all, but in the past i have done that and it definitely helps.. my ankles are alot stronger in the plant when i do it and i get more speed in the run up.
- more tuck jumps
- walk back
- more tuck jumps/pogos while warming up for pin squat
- pin 11 squat, 5sec pause: 305 @ 1x1 @ 151 lb BW, 275 @ 1x3, 225 @ 3x5 quick sets (~30s rest)
- dips: 5
- pullups: 8
- bb calf raise (glutes locked): 4 x 10

done.. i did an insane amount of reactive work though, that's why i can't even list it.. tons of ME tuck's @ 10 reps, a bunch of 40-50 rep buttkick jumps, pogo's x 10 reps, etc.. lots of sets.. oh and DEEP landing MR tuck jumps which i'm starting to like..

tomorrow = rest/walking/light sprints, tues = vertec maybe + basically this same workout, except, i plan on doing like 10 x 5 on pin 11 squat.

peace

Seriously, how epic did have to make the video? That is sick. Just got back from clubbing in Auckland on the weekend. Got my first real taste of a dubstep club. It was insane. Then I get back and you've made this video. Good shit man, nice jumping too.

that's awesome about you dubstepping in auckland then coming back to see this vid haha.. glad you liked it man.. i keep watching it, it pumps me up, i get little muscle twitches (quads, mirror neurons heh) when i'm watching it@!@$

i honestly didn't jump to my potential either, i should have jumped higher.. kinda annoyed about my feet, they definitely impacted my vert yesterday.

peace man

Hi Steve,

I should have clarified in my original post, I too have absolutely no objection to anyone selling a good vertical jump program but somewhere in the CanHeDunk project literature or one of the vieos I can't remember, Alan made a point about how the programs were custom designed for the athletes involved and tailored to their needs. Which would then make the design of those programs for others to use not necessarily that great unless the other users needs were similar.

good point jackw, that's definitely relevant.. how is the program, does it have alot of customization or what? i imagine it's split into single leg jumpers vs double?

It isn't a big deal andperhaps I am nit-picking, because on the whole I think what he did with the CanHeDunk project was really an excellent thing to do. I would like to see more of that sort of thing.

Cheers

Jack

ya i liked it..

peace man

I am so putting this on my facebook page. That is gold.

haha cool.. ya man that is one hell of a video.