Adarq.org

what a beast, great post.. love the vids.

that throw at the end was some seriously intense stuff.. i love how he benches too.

But why??? Imagine the DOMS he must have. Damn. At 30 I though, ok thats tough, not alot more there.

doms must have been incredible.. 7+ days.

Quote from: Rip on August 22, 2010, 11:16:36 am

Quote from: Natho on August 22, 2010, 06:12:57 am

Nice dunks man. I think your enjoyng yourself more this time around compared to when you were real serious about vert. Your also going to prove that training the aerobic energy system (distance running) is not 'negative' on vert training. Keep that shit up mang! Got to see your lifting again aswell.

  - FTW!!!!!!

Well that depends on how you classify distance running, adarq isn't really doing distance running. But intense distance running, like 3k plus training will definitely not be positive for your vert, it will be pretty much negative

True but even the 100m dash as an endurance aspect. After ~60-80m. And if darq wants to race the mile (1.6k) that would still classify as distance running, im just trying to say that regardless it still uses different fibre type/energy system for that instead of vert, and darq will still be getting up, just like that dunk vid after running 6+ miles.

yup.. the point is, most everyone does one or the other.. people who run distance become obsessed with running, so it's basically an everyday training for them.. if i alternate it with sprint/power/strength work, i should be fine, no matter how good i get at distance running.. most of the adaptations for me that will come of distance is getting my lactate threshold and vo2max back up.. my heart seems like the #1 issue as of right now, once my stroke volume is way back up, and my HR is way lower, i'll be feeling great.. right now i'm having an inability to maintain homeostasis after like 3-4 miles, mostly do to vo2max being way lower than long ago, it seems.

400m guys gets in distance work, lactic acid system work, and speed work.. that's pretty much the route i'm talking, just with a bit more distance on my long runs.

peace!

Quote from: Natho on August 22, 2010, 06:12:57 am

Nice dunks man. I think your enjoyng yourself more this time around compared to when you were real serious about vert. Your also going to prove that training the aerobic energy system (distance running) is not 'negative' on vert training. Keep that shit up mang! Got to see your lifting again aswell.

  - FTW!!!!!!

Well that depends on how you classify distance running, adarq isn't really doing distance running. But intense distance running, like 3k plus training will definitely not be positive for your vert, it will be pretty much negative

not sure, i mean, as long as you get in the sprint/squat/jump work, i don't see it effecting too much.. i'm rotating every other day, so i get equal amounts of stimulus for both energy systems/muscle groups:

Day 1: power/speed/lactic acid/strength
Day 2: jumps/distance work

i've been running more than 3k rip, i hit 7 miles straight the other day and 4.5mile straight before that.. my last dunk session (one of my best as of recent) came 2 days after 4.5mile run, felt perfect.

i think someone like el gourrouj (sp?) could have some pretty impressive jumping numbers even though he is a 1 mile record holder.. he has CRAZY bounce down a trick, he's super lean, and to be able to run those numbers you have to be very strong.. all he would have to do is squat heavy + jump + sprint in conjunction with his other training, and he'd make some impressive gains.. if you look at soccer players, they can run 11km in a game.. they do tons of running in practices etc.. but they ALSO mix in sprints.. you have guys playing soccer who have insane '5k' test times, while still running 4.4 40's.. they don't jump too great because jumping isn't something they practice too often, maximally.. but point is, they have good development on multiple energy systems.

i definitely think i'll jump even higher once i get back in insane distance shape.. i'll just be so much stronger..

if i run mid-foot/forefoot on jogging/running, then yes i'll have major problems with vert.. i've realized that.. i have to keep my calfs fresh by heel->toe'n it or i don't have any pop in my jumps.. mental fatigue also just feeling that soreness.. but my quads are being taxed major in distance running, and so far, my squat actually got stronger, because, distance running is something i'm natural at, and by neglecting it, i've definitely become 'weaker'.

pc

whoa nice, someone drop vid when it pops up.

make sure you get the jumps in mang!!!! upper body has svj's etc..


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
- SL RFI LATERAL LINE HOPS: max speed, 10 contacts each side, 3 x each leg

- REA SQUAT: 4 x 3 @ 55kg, 1 minute rest between sets
- SQUAT: (try for four sets of 97.5, dropping to 95 i fatigued) 3 x 8, 2 minutes rest between sets
- DB 18" STEPUP: (62.5kg, 62.5, 62.5) 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 : (75,75,75) 3 x 8
- S1: PULL-1: Seated row (pause 1s) : (60,60,60,60) 4 x 8
  - 2 min rest between superset

- S2: PUSH-2: Incline DB Bench press : (25,25,25) 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
- SL RFI LATERAL LINE HOPS: max speed, 10 contacts each side, 3 x each leg

- JUMP SQUAT: 5 x 3 @ (35kg), 1 minute rest between sets
- PIN SQUAT: (95,95,95) 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 5, 4-second-pause at the bottom
- S1: PULL-1: PAUSED Seated row : (60,60,55,55) 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

Quote from: adarqui on August 21, 2010, 05:44:21 am

Quote from: vag on August 21, 2010, 05:37:46 am

Yes , that overlay is SICK man... probably 36+???
Actually the dunk pics look like you're 12'' above , which is 36'' for you , and head looks a bit higher on head-height jump , so it could be 37'' to 37,5'' legit , word! 

ya man.. im trying to make a push for 150 lb BW.. all this running im doing + my cleaned up diet should help.. i'm just getting pissed that i'm not jumping peak because of say 10 lb of fat on me that's weighing me down.. part of my ideology is to get ridiculously ripped and i've yet to do that..

not trying to sound like an anorexic or anything, just saying, at 150 and 10 lb of fat less i should hit 40.. so i've gotten pretty annoyed lately with that, which has given me more focus

peace man

150lbs suck dude, everyone thinks your skinny and can't do shit...i know from experience

whatever twerp