Adarq.org

Quote from: adarqui on September 05, 2010, 10:08:41 pm

flea vid and kangaroo vid are sick

kangaroos move so smooth.. that movement is so impressive to watch, so effortless.

if i could i'd wanna run/walk like the kangaroo...just jump hahaha

MR double leg bounds/MR tuck jumps, better get good at them

Monday: Upper Body:
- (~5 minutes) warmup
- (~10-25 minutes) footwork / skill stuff / med ball throws
- (~3 minutes) shoulder prehab (prone Y T W)
- (~45 minutes)
- flat db bench: 3x5
- seated row: 3x5
- weighted incline pushups (2xF) SUPERSET weighted pullups (2xF)
- weighted horizontal pullups (2xF)
- shoulder matrix (3x10) SUPERSET Tricep Pushdown (3xF)
- (~10 minutes)
- stretch

wads with the (~45minutes)?

ya i could see how that could be confusing, it's simply stating how long the session below should be though.. the meat of the workout should be 45minutes, etc.. that's just a crude example of an upper/lower program utilizing msem.

pc

Great read and all, def. gonna use it.....but....wtf is with the dude being practically naked in the video?

that's spikejon bro

flea vid and kangaroo vid are sick

kangaroos move so smooth.. that movement is so impressive to watch, so effortless.

dno but thats a badass vert

http://scienceray.com/biology/zoology/top-10-best-jumper-animals/#ixzz0yhzd5b1s

Quote from: adarqui on September 05, 2010, 11:23:00 am

9/5/2010

resting heart rate = 43
- using 60 sec pulse

boom

you? never, you lie

uhhhh......

machine measured 42 back when i boxed in a cardiac rehab lab and i know how to measure my own pulse.. get lost with that dumb shit.

Quote from: adarqui on September 05, 2010, 04:17:33 am

Quote from: Flander on September 05, 2010, 04:01:12 am

Good stuff man. When you allow for restitution youll be flying.

ya man, i kind of got the itch to try and get to jumping better multiple days in a row.. i mean if i could pull off a 35 on monday, then on tues,wed,thurs, i'd be flying when i peak my RVJ.. for me it's always been say, 35 on monday, 30-32 on tues, 31-33 on wed, thurs = NEED REST, fri = 35.. i've never been able to repeat a peak session back to back.. so i'm kind of thinking it might be good to try and overcome that a little bit.. i mean my jumping has sucked this last week, but considering the amount of days i've jumped in a row, for me, it's actually really good, especially considering all of the running etc.

i need 40's several days in a row looool.. i'm like 33-34 several days in a row right now, then peak 3" higher.

got to keep my eye on teh prize!

Quote

Hows that idea coming man? Given it more thought?

i got our convo logged and some notes on it.. i got to post that shit heh! it's marinating right now, but it'll be ready very soon !@$!@



peace

Good idea with the jumping man. Though, youll always be tired after max jumps. Unless its a very few.

Take your time. But I was thinking that you could post up something and I could comment. Work on this idea together.

ya of course that's what i plan to do w/ u, i just need to post up the initial idea tomorrow.

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