Adarq.org

Thanks and yeah, the depth broad jumps looked very long actually, I need to measure them the next time. I also was hip hyperextending very well on them which is rare for me (also did hip flexor static stretch before them).

ya your extension looked great on them..

Power cleans need more work on exactly that hip extension part. I probably need to lean more backwards when I do them or something.

yup

As for the bounds... yeah I've always done them very fast because that's the way "I feel like making them". I mean, for maximum efficiency (where "efficiency" is a hard to quantify word) I feel like I need to do them fast. But maybe I should slow down and put more power, both vertically and horizontally, into them.

ya there's no one way to do them.. but most people who do them coach a bit more vertical emphasis than how you were doing.. either way is good, they both overload unilaterally to a great degree.

a good way to practice bounding with more height is using alternate leg skip bound:

http://www.youtube.com/watch?v=ILQ1LzoqcXo

the variation you're doing is fine though, you just want to monitor progress somehow, on how much distance you get per N number of bounds etc.. this would indicate better force absorption/strength/etc.

peace man

yea, when i was in track in my sec school days, we had spikes, and training in them was awesome.
pity i wasnt too into it back then, i reckoned i would've done alright...

would rather play king of fighters at the video arcade LOL!

lol!

i didn't even really know what track & field was when i was in h.s., all i did was play basketball/watch boxing etc.. wish i would have gotten into it back then also.

seriously this dude is hilarious..

Quote from: adarqui on February 27, 2010, 02:29:36 pm

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Do you think after a pr by stim compared to a pr without stim you can constantly replicate the 'stim pr' again without stim and without additional training(such as becoming better at bounds will give u an equal performsnce cuz u ovefloaded the movement and u got better, so if u were to stim again, ud get an even bettef pr)? I mean, the 'stim pr' will stay there and u will be able to replicate it when youre rested?? 

ya you can keep PR's using stim.. you just have to try and maintain the PR.. if you can create PR level jumping / sprinting, then subsequent sessions should be aimed at improving the consistency of achieving that results OR just PR'n again.. by PR'n, your body is showing that it can handle that new performance level, which adds in itself a new level of intensity to each skill session, so the trick is to keep it within range:

- using normal stim protocols to obtain more consistent sprints /jumps near or at that pr
- using more intense stim protocols to try and obtain a new PR

by using stim-like methods, the body is firing optimally come skill-session time.. so these skill sessions that are 'enhanced' with stim become a MORE POWERFUL stimulus than just training with fatigue...

if you jump 40" off a run.. then you stim a 41", you have taught your body how to create 41" and introduced a more intense skill training session because of the new 1" gain in RVJ.. so the trick here would be to try and achieve 40-41" MORE OFTEN, more consistently.. so you might not PR right off the bat again with stim, but your overall session quality should be better.. stack a few of these onto each other and you get new PR's.

exactly my point..you have to stick with that new performance and let your body get accustomed to it, without starting a new cycle, loading, or deloading...just make sure your body gets used to jumping 41' any day of the week (or as close as possible)...........ill upload a video of pfaff tonight, he saying the exact same thing

ya man, cool i'm interesting in checking it out.

peace

Single leg bounds (left leg): http://www.youtube.com/watch?v=23tk6GTPPgA

50 kg power cleans: http://www.youtube.com/watch?v=PrpPRpCXnNs

Depth jumps into broad jumps: http://www.youtube.com/watch?v=kCjM1xcYhus

depth broad jumps were nice.. i left a comment on your bound vid, but basically, i like how they looked towards the end rather than in the beginning, looked a bit too fast in the beginning, didn't get vertical enough.. you slowed them down towards they end and they looked alot better.

thanks pope!

400m is an interesting distance. Have you ever tried using track spikes for it?

nope.. only track i've run a 400 on is this shitty pavement track.. i could probably actually run on it with spikes, i'd rather go to a nice 'collegiate rubber track' to use spikes though, will be fun.

peace !

busy day today, was hardly home..

8/18/2010

bw = 164 (WTF!!!! hah)
soreness = a bit of hamstrings/upper calf
aches/injuries = not much

workout #1: quick dunk session
- jumped shitty for the most part, hit a few 33-34's
- got one nice make, other two makes were lame

went to dinner etc..

workout #2: jog, humidity was insane
- 4.5 mile jog
- toast.... legs felt HOT, was nutty.. found a sprinkler at a bank, drank out of it.. lol
- walked 2 or so miles, got a water fountain, recharged a bit
- ran 1.5 or so miles home
- 8 miles total

Today was better.

warm up
jump rope incl. some double unders
mobility

ankle rehab

work
row x2000m = 7:19 -- Pleased with this considering how out of shape I am.
push ups in 60s = 43
inv rows in 60s = 28 -- cheated on two of these (chest not quite touching bar), so could call it 26

cool down
stretch

nice, when you going to test vert etc?

peace