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Messages - adarqui

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19576
Article & Video Discussion / Re: One-leg running jump - reactive vs strength jumping
« on: August 27, 2010, 03:44:53 pm »
Quote from: Raptor on August 27, 2010, 08:31:28 am
It's strange that your right leg was better... it's usually the first leg you plant in a two-leg jump that's stronger and you have more control onto that, because you also rotate on that leg and therefore it's your "base" leg. The 2nd leg you plant off two feet is your "block" leg which doesn't contribute that much into the jump. I'd say the 2nd leg is more quad involved than anything if you look at the angles.

ya it is very odd.. my left leg is still stronger when it comes to runups i can handle, such as in my ~5 step jump.. but it's definitely odd that i can bounce more at very high speed off my right leg.. i think it has something to do with that fact that i can just 'pogo' off my right leg, but when i try to do that with my left, i probably probably automatically don't land straight legged, instead i drop my hips a bit and mimic my L-SLRVJ from 5 steps, so i probably collapse because of that.. thinking back now that probably has alot to do with it.. right leg can pogo at high speed, but i can't "strength jump" with it from ~5 steps.

peace

19577
Pics, Videos, & Links / Re: Pullups
« on: August 27, 2010, 03:40:57 pm »
that's "cool" but not HOLY SHIT. come on now mang.

19578
Basketball / Damon Harge - #1 ranked 6th grader in the country - 2010
« on: August 27, 2010, 03:34:09 pm »
kid has skills.. vid gets pretty good.. just a nice practice vid


19579
Article & Video Discussion / Re: One-leg running jump - reactive vs strength jumping
« on: August 27, 2010, 06:51:24 am »
Quote from: Raptor on August 27, 2010, 06:46:01 am
Yeah well in the past I was definitely a reactive jumper with all that it implies... I was jumping at an established speed with a long run-up at ~7-10 steps I suppose. All I was doing was pre-contract isometrically before my jumping leg was hitting the ground and then just extend at the hip...

I still do some of those things now but it's obviously a strength jump because jumping to a rim, that's higher than you and you need to "reach" towards it makes you become such a jumper.

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i can't jump at all going a constant speed.. if i'm not accelerating into it, i can't jump.. i have been trying to do that though, working on it.. working on longer run ups too.. when i do longer runups i have a smaller penult, but my jump height suffers.. i just can't transfer it to vertical, i get much more horizontal..

You could try what I was suggesting to Nightfly (and what I'm going to do myself): a 5 step acceleration followed by like a 10 step constant speed and a submaximal jump over a low rope (high speed approach). You can also use a sprint into a submax jump. The idea is for the jump to occur at a constant speed so the muscles aren't forced to voluntarily create concentric power, just contract isometrically and absorb the shock.

In time you can get the rope higher as you get more efficient.  One important thing to keep in mind though is that full hip hyperextension should occur (should be the focus of the jump) regardless of the jump height (well, that's important too but not as important as the hip extending properly).

ya if you check my journal i actually experienced some full speed jumps the other night.. i ran full speed 20 yard dash then coast for ~2-3 steps, short penn step, and exploded off my right leg with some sick height.. could repeat it with right leg, couldn't do it with my left.. was odd.. i planned on doing it the day i landed those slrvj dunks, but i didn't.. right leg was dead.

but ya i plan on doing what you say, full speed sprint for ~15-20 yards then coast into submax slrvj's.. that's been on my mind for a while i really need to work on that.. even jumping submaximally after such a speed it would be a great stimulus for strength gain in slrvj.

definitely though, i plan on incorporating some of those exercises and trying to make my slrvj bionic.. i'd like to lose a bit more fat though so it takes even less of a toll on me.

peace man

19580
Strength, Power, Reactivity, & Speed Discussion / Re: Hip flexors
« on: August 27, 2010, 06:11:14 am »
Quote from: steven-miller on August 27, 2010, 06:05:38 am
Quote from: bball2020 on August 26, 2010, 11:51:05 pm
so wouldnt there be a decent carryover to 1 leg running vert, and a mild carryover to 2 leg?

Why would you think that, especially the latter? I mean in the 1 leg running vert, maybe a little bit since the non-jumping leg will be pulled high. But in the double legged jump there is not even any significant hip flexion that occurs. I doubt that you would get a lot out of it, especially if you are a trained athlete and not a "physically active, untrained individual".

ya i don't see much transfer happening to dlrvj, but slrvj yes..

19581
Article & Video Discussion / Re: One-leg running jump - reactive vs strength jumping
« on: August 27, 2010, 06:08:24 am »
very nice article.. alot of that stuff you outlined between strength/reactive jumper i agree with..

im definitely a strength jumper..
- long penult + hip drop
- accelerate into jump from ~5 steps

i can't jump at all going a constant speed.. if i'm not accelerating into it, i can't jump.. i have been trying to do that though, working on it.. working on longer run ups too.. when i do longer runups i have a smaller penult, but my jump height suffers.. i just can't transfer it to vertical, i get much more horizontal..

peace

19582
Progress Journals & Experimental Routines / Re: ADARQ's journal
« on: August 27, 2010, 05:45:08 am »
ridiculous session..

8/26/2010

bw = 159
soreness = calfs a little, left calf moreso towards insertion
aches/injuries = not much, right shin a bit

workout:
- nice warmup, feeling a bit achy in calfs
- 10 yard sprints x 5
- 20 yard sprints x 2
- ~50 yard sprints x 1
- walking lunges @ 4 x 50tot
- neutral grip pullups: 15
- bar dips: 7
- C1: jump rope - 300 turns fast
- C1: half squat - 245 x 1
- C1-info: 8 rotations of that.. 245 was heavier at first then started flying up.. ill post vid tomorrow

^^^^^^^ that's 8 singles at 1.55xBW done with decent speed :D

- C2: jump rope - very fast 100 turns
- C2: half squat - 225 x 1
- C2-info: 4 rotations
- GHR: 2 x 3 <-- f that.. lol

ridiculous workout....... strength was insane.. i probably can hit 265 next time i do the jump rope/squat complex, but i probably won't.. probably going to hit 225-235 for like 12+ sets (trying to get even more speed than before), then next time hit 265 for 8 complexes..

should be flying saturday night.. gonna keep it very light tomorrow.. i have insane cns/muscle activation right now after that workout..

going to post blog of the complex + vid of each squat single tomorrow.

peace!








19583
Progress Journals & Experimental Routines / Re: ADARQ's journal
« on: August 27, 2010, 05:39:48 am »
Quote from: zginphil on August 26, 2010, 11:06:29 am
nice mang! your almost as high as me...  8)

lol yup.. u better jump good wednesday or you are toast son.

19584
Bios / Re: Animals
« on: August 27, 2010, 05:38:49 am »

19585
Bios / Re: Animals
« on: August 27, 2010, 03:42:50 am »
do you seriously want to fuck with a jaguar? probably not..



look at that skull.. man that is vicious.. jaguar's are said to have the strongest bite in the cat-family..

19586
Progress Journals & Experimental Routines / Re: Scrawny to Brawny Journal
« on: August 27, 2010, 03:29:38 am »
Quote from: Zetz on August 27, 2010, 12:13:46 am
8/26/2010 Phase II Day 11:

Skipped my lifting for shoulders today. Energy feels depleted and I haven't had much to eat today. After dinner I decided to do some handstand pushups against my bedroom wall. Felt like a pretty good alternative to the military presses I would have done today.

Hamstrings and calves are pretty sore. It seems like lately all of my previously under-appreciated muscles have been getting the most work and developing the quickest. I kinda like it, haha. Towards the end of the day I started feeling some soreness in my lats, which I can't really explain, we'll see how I feel tomorrow.

I leave you today with some pictures of 1.5 months of very slow progress. (noticeable.... no? If so let me know what looks better and what doesn't)





i'd say traps definitely look better now.. pecs look a little thicker and you look a little wider around the lats.. you also just look like you weigh a little more in the after pic..

i see progress.. small, but it's there.

19587
Progress Journals & Experimental Routines / Re: Scrawny to Brawny Journal
« on: August 27, 2010, 03:26:58 am »
Quote from: Zetz on August 26, 2010, 11:36:13 pm
8/25/2010 Phase III Day 10 (Wednesday):

FINALLY got some hurdles and blocks out onto the track. My coach has been really helpful on that and he says he'll be able to come help me with form any day I go after school. So here's my hurdle workout.

-1-lap light jog ---- > Stretch

-1 hurdle (@ 33 in.) hop into 30m sprint} x2

-Start into 1st hurdle @ 36 in. (3in./one click below race height)

-Start into 2 hurdles @ 36 in. }x2

-Start and sprint over 5 hurdles @ 36 in.}x4 (Main workout, about 3-4 minutes rest between each sprint)

-Explosion out of blocks and form focus over 1st hurdle @ 39 in. (Race height)

-1-lap light jog ----- > Stretch

Felt really good over the hurdles for losing some flexibility and practice over the summer. I can already tell this will be a good season.

Quick video I took of my last sprint through the first hurdle at race height. (ignore the first 15 seconds and noise, A LOT of little kids were having football practice.
<a href="http://www.youtube.com/watch?v=SGflRfVoCa8" target="_blank">http://www.youtube.com/watch?v=SGflRfVoCa8</a>
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workout looking very good as a base progression for getting back into hurdling, good stuff.

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One of the kid's coaches told me, "You're just like a little gazelle." That made me feel pretty cool. :D


that's a good compliment! unless their are lions around.

19588
Pics, Videos, & Links / Re: Did jump tests today
« on: August 26, 2010, 06:55:12 pm »
Quote from: Raptor on August 26, 2010, 06:37:11 pm
Well I already have markers... you know, the little colored circles I put on the ground. A hurdle is a bigger marker and easier to see though, but it's also heavier :D

I think I still prefer the markers.

My idea with the rope was to force me to actually jump vertically over it.

ya i think i recommended you do that way back, with the two hurdles and a rope :D

19589
Pics, Videos, & Links / Re: Did jump tests today
« on: August 26, 2010, 05:52:43 pm »
Quote from: Raptor on August 26, 2010, 05:38:35 pm
Well that's not really an option here with sturdy hurdles.

If anything, I can get a pair of hurdles on lanes 1 and 3 and tie an easy collapsible rope on lane 2 in between them and jump over that. I'll need like 10 hurdles for that though.

you could also just use them as markings.. put them in lane one, bound in lane three.. it'll still work, as you have a goal to shoot for in terms of distance between each bound.

pc

19590
Progress Journals & Experimental Routines / Re: THE DREAM JOURNAL
« on: August 26, 2010, 05:51:32 pm »
Quote from: zginphil on August 26, 2010, 11:09:02 am
i know i dreamed last night but i forgot what i was dreaming about. the only thing i can remember is getting a text from adarqui saying, "hi" i congratulated him on his slrvj in my reply.

lol..

i had a nutty dream.. i was doing these massive jumps off like 6 flights of stairs and sticking the landing.. then trying to get some kid to video tape it with my canon hv30 so i could put it on my youtube.

hahaha

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