Adarq.org

Quote

9/2/2010

bw = 158
soreness = not much
aches/injuries = left heel a bit

workout #1: dunks
- landed 3 dunks, didn't jump too great, max jump like 33-34
- jumped better at the end than beginning
- was very hot

workout #2:
- 5.5 mile run
- half squat: 135 x 1,1 / 185 x 1,1 / 225 x 1 / 245 x 1 / 225 x 1,1,1
- 225 and less felt very explosive, 245 weirdly felt not too great
- neutral grip pullups: 10
- bar-dips: 8
- S1: hamstring iso: 2 x F
- S1: pushups : 2 x 20
- S1: glute bridges : 5 x 30
- S1: calf raises : 5 x 20

done

good gawd that's insane volume man! how do you manage to train so many qualities on one day (CP, anaerobic and aerobic systems) ? That's hella sick man. Are you able to improve strength, reactivity and endurance all at the same time or are you just mad gifted in the endurance department and worked up to your current levels or reactivity/strength? (haha idk if that question made any sense...feel free to ask me to rephrase it lol)

well, i'm naturally gifted in the endurance department for sure, but i think pretty much anyone can make improvements in multiple energy systems, the key is to just structure it properly & to actually do it.. as you get in better shape, the endurance running/jump rope/whatever doesn't really interfere too much with power from what i find..

the key to structuring it is this: session
#1 speed/power
#2 endurance
#3 strength

once you're in good shape, a long run/fast middle distance run etc isn't going to effect strength much.. you might feel that it will, but once you start doing it a few times, you'll realize it isn't effected much at all.. the key is work capacity and fitness, as it improves, your body can handle all types of crazy shit.. if you wanted to "peak" power, you'd just cut out endurance work for a few days.

i'm not even close to where i want to be endurance/power wise, so i've got alot of work to do, but i've made a ton of progress recently for sure.. i went basically 3 years without any endurance work, so i lost alot of my ability during that time, i've just been rebuilding lately.

peace man

I am Royal, but usually I'm just called something different in like almost every forum I used to go too so.. I wanted to choose something that was one word.  Ok, so I think I've been lurking around here and just reading stuff here since this summer. I didn't feel like making an account, but I think I'm going to start trying to train. I think I've known about this forum since around last year I think, but I didn't really see anything to talk about. Let's see.. what can I say about myself?

I'm ~5"7, give or take and 14. I got into this so called "vert training stuff" last summer when I had a crazy ass goal of dunking on a 9'5 rim at least by 8th grade,but I think I got tired and stopped training. So after a year of being lazy and letting puberty just give me natural boosts without even do anything, I start to think of vertical training and I'm confused at what program/routine I should do. Then right after track season, I jumped off some ledge and landed badly on the my ankle and it basically just killed any plans I had. My doctor didn't say if it was a sprain or if I just rolled it.. either way I couldn't walk until like 2 weeks later and with painkillers. Still hasn't completely healed, but anyways.. yeah.

I think that's good enough for an introduction, right?

welcome man.. yup good intro.. all ankle rolls are some kind of sprain (ligament)/strain(muscular).

for when you heal up, do you have access to a weight room etc? (i imagine you do)

peace

the program is alright for a bodyweight program, except for the reactive exercises, volume is all jacked up.. 4x20 on lunge jumps wtf? heh

peace

Quote from: adarqui on September 02, 2010, 09:57:59 pm

cool, but how is he lazy as shit? hehe

Also , how is he "normal people" again?
Maybe you've become such a freak that your perspective on "normal" has changed! 

he's a high school baller.. heheheheh

9/2/2010

bw = 158
soreness = not much
aches/injuries = left heel a bit

workout #1: dunks
- landed 3 dunks, didn't jump too great, max jump like 33-34
- jumped better at the end than beginning
- was very hot

workout #2:
- 5.5 mile run
- half squat: 135 x 1,1 / 185 x 1,1 / 225 x 1 / 245 x 1 / 225 x 1,1,1
- 225 and less felt very explosive, 245 weirdly felt not too great
- neutral grip pullups: 10
- bar-dips: 8
- S1: hamstring iso: 2 x F
- S1: pushups : 2 x 20
- S1: glute bridges : 5 x 30
- S1: calf raises : 5 x 20

done

cool, but how is he lazy as shit? hehe

this.... kid... has.... skills

Quote from: adarqui on September 02, 2010, 04:31:25 am

u got rabb'd brah! crossfit ftw!

btw, how can we got all kinds of sprints done etc before your workouts? that was gonna be a staple of the upcoming training.. I noticed you didn't do the sprints so you probably couldn't find a spot, no room etc.

??

pc

LOL, at least it was just nausea and I didn't feel like I was going to shit my intestines out.

lol, ya man i don't squat when i feel like i have to shit.. i've seen that vid.

I'm trying to figure out what to do about sprints and jumps. One possible solution would be to get a bike, thus cutting down on the time it takes to get from a field/track to basketball courts to the gym. Another would be to split sprints/jumps and weights into morning and evening workouts. Would require a major schedule shift, though. A third possibility would be to try to find a really flat section of road near the gym and sprint there. My gym's neighborhood is mostly residential -- lots of embassies and the like -- so not much traffic. But running on concrete/asphalt is, um, not optimal.

bike solution sounds best.. dno, morning/evening and asphalt don't sound too good.. i mean, if you are used to doing stuff on asphalt/hard surfaces then i'd say go for it but i doubt you are.. i grew up playing on hard street courts every day for hours and hours so i really have no problem doing plyos/sprints/whatever on pavement etc.. heh

bike sounds like best option, and it'll be a nice warmup.

morning/evening is cool but it's too much of a PITA (pain in the ass) and a drastic shift in schedule.

Speaking of my gym's neighborhood, I was watching Top Chef DC last night and realized that the house the contestants lived in during shooting is half a block from the gym. Saw them shooting once or twice but didn't think much of it. Funny.

hah nice.. shoulda went over and asked for a sampler.