Adarq.org

be careful of the knee, i took out SL RFI because, even tho it shouldnt be intense on the knee, the lactic acid buildup in that rom could be what is bugging it.. let's take it out and see how you feel.. kill these workouts man!

peace


CYCLE #1 GPP BLOCK: Lower A:
- WARMUP
- PREHAB: SHOULDER + VMO + LOWBACK

- SPRINT WARMUP: build up intensity starting with 10's & 20's
- SPRINT WORK SETS: 20 yard sprints, 5x, 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
DONT DO BECAUSE OF KNEE:- SL RFI LATERAL LINE HOPS: max speed, 10 contacts each side, 3 x each leg

- REA SQUAT: 4 x 3 @ 60kg, 1 minute rest between sets
- SQUAT: (102.5) 3 x 8, 2 minutes rest between sets
- DB 18" STEPUP: (65,65,65) 3 x 8 each leg, 2 minutes rest between sets
- DB REVERSE LUNGE: (30kg) 3 x 8 each leg, 2 minutes rest between sets
- CALF RAISE: (80+kg) 4 x 5, 1 minute rest between sets, keep it moderate weight

- S1: PULLUPS: 3 x AF
- S1: DIPS: 3 x AF

- CORE:
- STRETCH:
















CYCLE #1 GPP BLOCK: Upper A:
- WARMUP
- PREHAB: SHOULDER + VMO + LOWBACK

- SPRINT WARMUP: build up intensity starting with 10's & 20's
- STANDING VERTICAL JUMPS:5 x 2, 1 min rest in between sets

- TEMPO SPRINT WORK SETS: 50 yards sprint @ ~70%, walk back, repeat, 2 x 5, 5 minutes rest after first set

- S1: PUSH-1: BB Flat Bench Press : (80,80,80) 3 x 8
- S1: PULL-1: Seated row (pause 1s) : (65,65,65,65) 4 x 8
  - 2 min rest between superset

- S2: PUSH-2: Incline DB Bench press : (30,30,30) 3 x 8
- S2: PULL-2: Weighted Pullups : (7.5kg?) 4 x 8
  - 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) : 4 x 8
  - 1 min rest between the entire superset

- CORE:
- STRETCH:











CYCLE #1 GPP BLOCK: Lower B:
- WARMUP
- PREHAB: SHOULDER + VMO + LOWBACK

- SPRINT WARMUP: build up intensity starting with 10's & 20's
- SPRINT WORK SETS: 20 yard sprints, 5x, 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
TAKING THESE OUT BECAUSE OF KNEE, DONT DO IT- SL RFI LATERAL LINE HOPS: max speed, 10 contacts each side, 3 x each leg

- JUMP SQUAT: 5 x 3 @ (40kg), 1 minute rest between sets
- PIN SQUAT: (102-105) 3 x 8, 2 minutes rest between sets
- DB PAUSED (3sec) WALKING LUNGE: (32.5kg each hand) 3 x 5 each leg, 2 minutes rest between sets
- SEATED CALF: 4 x 5, 1 minute rest between sets

- S1: PULLUPS: 3 x AF
- S1: DIPS: 3 x AF

- CORE:
- STRETCH:

















CYCLE #1 GPP BLOCK: Upper B:
- WARMUP
- PREHAB: SHOULDER + VMO + LOWBACK

- SPRINT WARMUP: build up intensity starting with 10's & 20's
- STANDING VERTICAL JUMPS:5 x 2, 1 min rest in between sets

- TEMPO SPRINT WORK SETS: 50 yards sprint @ ~70%, walk back, repeat, 2 x 5, 5 minutes rest after first set

- S1: PUSH-1: PAUSED DB Flat Bench Press : (30,30,30) 3 x 8-10, 4-second-pause at the bottom
- S1: PULL-1: PAUSED Seated row : (65,65,60,60) 4 x 5, 4-second-pause at the back
  - 2 min rest between superset

- S2: PUSH-2: Bar-Dips : 3 x AF
- S2: PULL-2: PAUSED Chinups : 4 x AF, 3-second-pause at the top
  - 2 min rest between supersets

- S3: TRICEP: Pulley Tricep Pushdown : 4 x 8
- S3: BICEP: Dumbell Bicep Curl : 4 x 8
- S3: SHOULDERS: Front+Lat DB raise+Rear DB fly matrix (LIGHT + CONTROLLED) : 4 x 8
  - 1 min rest between the entire superset

- CORE:
- STRETCH:




peace man

Also, http://scores.espn.go.com/ncf/recap?gameId=302470130.

HAIL, MOTHERFUCKERS!

9/4/2010

bw = 156
soreness = none
aches/injuries = none


from as long back as i can remember, after getting into vert, i just can't jump good for back to back days, considering i've jumped like 5 days straight now, my jumping has been nowhere near peak.. but i'm ok with it.. it's like some kind of "motor cortex fatigue", in my brain, i can feel it.. i've mentioned it before, shit feels so odd.. anyway i jumped fine today off SVJ, RL-DLRVJ and R-SLRVJ, but LR-DLRVJ and L-SLRVJ sucked bad.


workout #1: jumps
- just went to a court and did some jumps..
- LR-DLRVJ = ~33-34"
- RL-DLRVJ = 30" (ties pr)
- L-SLRVJ = ~10'4
- R-SLRVJ = ~10'3-10'4 (ties pr)
- SVJ = 10'2-10'3 on one

weird right ^ it's like, when i jumped multiple days in a row.. my reactivity is gone and i just rely on raw strength.


workout #2:
- 3.9 mile run, on pace to set PR, then cramped bad around 3 miles.. couldn't continue..
-- first 1.3 miles = 8:45 = estimated 6:45 min/mile
-- next 1.3 miles = 18:25 = 9:45 = estimated 7:30 min/mile
-- last 1.3 miles = was pushing real hard.. i had started cramping on lap two, then bam, nasty cramp ripped me apart

- C1: half squat singles: 225 x 1
- C1: bar-dips: 5-7 reps
- C1-info: 4 rotations

- half squat single: 255 @ 153 lb = 1.67xBW
- neutral grip pullups: 12
- natural ghr: 4 x 3

- S1: glute bridges: x 40
- S1: calf raises: x 35
- S1-info: 4 rotations

guh!!!! pissed about the run.. would have been my best run in a long time, i was on pace for a sub 9 on the last 1.3 miles.

peace

How would you define "in shape&healthy"?

improving conditioning & moderate rep bodyweight exercises/lifts goes a long way towards improving health.. short sprints, 200's, 400's, light running, jump rope, lateral movements, submax jumps from all plants, bodyweight stuff, avoiding risky exercises etc.. improving overall fitness.

Training just doesn't make sense to me right now... I'm so limited... I still can do a few things but they are probably limited at hip-isolated movements, I'm thinking straight leg deadlifts and 1-leg variants of those...

so you can't jump/sprint anymore without pain? i figured the pain in the knee was still mostly isolated to squatting, considering your recent bound videos and depth broad jump videos.

Slow running might actually make the knee thing worse... I probably need to get to the doctor again but I don't want to fucking tell me I need an MRI... I just need some basic rehab stuff for a possible ITB friction and do these... if it's the meniscus whatever... they can't hurt as much as maximal jumping can they?

if maximal jumping feels fine then it's definitely something else.. if you do slow runs, do them on grass etc, nice and soft, lots of blood flow, lots of very light impacts.

When you think about it, even a dynamic warmup is damaging, knees to chest march and stuff like that... that's pretty intense for the right knee.

if a dynamic warmup is really hurting the knee then man get that mri and get it figured out, thats if you have the right type of medical care.. if you don't, you'll have to do lots of light stuff to help rebuild/compensate to protect the knee.

As for Enzo... I get very hardly impressed/happy about someone... I did for him. I really am a passive guy and pretty much a hater in essence... not with Enzo for some unknown reason I guess. I genuinely am happy for you man, hopefully you stay healthy. Usually when I say stuff like this is just "politically corectedness" when I don't really mean it so ... you know... it's genuine for you.

Hey guys, I wanted to join this forum because I know that there is a lot of good information on here, and it's a bit different than others (in a good way). I'm also a member at TVS and Vertfreak101 (more active here). My journal is at Vertfreak, if anyone wants to check it out, I'm under the same username. I am currently just about to start week 2 in beginner strength based verrfreak program. I am 16 years old, about 130lbs, SVJ 23", RVJ 27". Not very strong and haven't done very much training in the past, so I'm looking to make some good beginner gains.

welcome man.. where are the journals on VF forum?? i don't see any, or maybe that's because they are private?

peace

They're all pretty amazing and that ginger kid's core was just beastly.
Good inspiration for bodyweight training for me since I don't have access to a weight room.

ya man, they have a part 1 also, check that out too!


peace

DUUUUUUUUUUUUDEEEEEEEEE

ENZO IS FLYIN.




i knew you'd be back, just didn't know when.. but i didn't expect that kind of comeback LOL.. ridiculous.

those dunks were better than any i've seen you do.. well maybe a few from way back were just as good, but these had some serious aggression/passion behind them, so ya these are the best i've seen you do

i love it man! big respect to you for getting everything back on track.

i woke up not wanting to dunk today, but i feel like trying to destroy a rim now hahah.




my yotube comment:

"this video is amazing.. i bow to you.. you are jumping higher than before, look even stronger/more in shape.

raptor mentioned bounds, but remember, keep it simple and don't do any dumb advanced stuff.. whatever you've been doing has been working great..

im seriously impressed.

thanks for the shoutout too..

peace man, really looking forward to your next video."







peace!@$$@!%!@

haha, no man, i think i def can get 32DB bench, if there are any!
HAHAHA, now i see the confusion. when i said max DB of 30, i meant that the heaviest DB there is only 30kg!

ooooooooooohhhhhhhhh!!!!!!!!!!!!!!!

shit that sucks wtf..

damn man ya i'd still add some more reps, once you get to like 8-10 on pause for 3 sets etc, then we'll switch to barbell.. might happen just after a few sessions you know.

that sucks mang!@$@

hehe