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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
Phase III Day 2 (Tuesday):
Rode my bike for a while. Later in the day my car's transmission decided to not let me shift into anything other than reverse. I'll be riding my bike quite often from now on...
Anyway. After all that mess my friend gave me a ride home where friends were waiting for me for a bonfire. Kept my mind off things, but it also made me realize how ridiculously sore I am after yesterday. Lats (somehow), glutes, and especially my lower back muscles.
Oh happy day...
<a href="http://www.youtube.com/watch?v=_RpzBEVo-tE" target="_blank">http://www.youtube.com/watch?v=_RpzBEVo-tE</a>
Belt-only squat? I hope you're by yourself when you do that...
Finished planing my training scheme for this year... not gonna change much. Gonna post it later...
I thought it would be useful to post how im influenced planning my training though.
I want encourage people that are training for 1-2 years 'traditionaly' ( caught in week-based schemes , 'programs' etc ) to follow my path. It is something like a "how to regulate your training" blog-post. Adarqui you could enhance this for sure , but this is like a quick but very solid guide:
Evaluation:
http://www.higher-faster-sports.com/pathofchampions.html
Training guidelines:
http://www.higher-faster-sports.com/setsandreps.html
http://www.higher-faster-sports.com/nonfunctionalmyth.html
http://www.higher-faster-sports.com/relativestrengthmyth.html
http://www.higher-faster-sports.com/plyomyths.html
http://www.adarq.org/forum/performance-training-blog/verkhoshansky-notes-methods-ideology-gems-forum-responses/
Combining all that you get those:
http://www.higher-faster-sports.com/templates.html
http://www.higher-faster-sports.com/theultimatesplit.html
But then you want to mix them with this:
http://www.inno-sport.net/Training%20Basics.htm
So finally... you end here:
http://www.adarq.org/forum/performance-training-blog/the-ratio-technique/
My path was:
January 2007 -> May 2007 : general training ( 3xweek , standard reps-sets )
September 2007 -> November 2008 : VJB ( novice strength, intermediate strength , intermediate balanced )
January 2009 -> June 2009 : Ultimate Split
September 2009 -> March 2010 : Custom stuff : http://www.higher-faster-sports.com/templates.html
March 2010 -> August 2010 ( today ) : The Ratio Technique
So having passed from all those phases i wanted to share the "training method evolution".
Hope it can help some people...
This article is a pure masterpiece!!!
Ive read it many times , i've been implementing it for many months already but i still come back and read it , it is just awesome!!!
Understanding and correctly evaluating personal ratios + applying "The Ratio Technique" = best results you could ever imagine!!!
RESPECT!!!
not really a "regular person", but still<a href="http://www.youtube.com/watch?v=Z3-XhVj67fo" target="_blank">http://www.youtube.com/watch?v=Z3-XhVj67fo</a>
Yup , Haneef doesn't qualify for this thread!
Did you read the description?
"broke his right wrist, had surgery, just got the cast off, workin on his left hand dunks...Once he gets better with his left, we'll get a TFB mix up"
LOL , as if this windmill can somehow get better?
Thats a nasty workout. No womder your legs are fried.
ya the brownie didn't help any either.. i need to get really strict about eating junk, i mean, i rarely eat it, but when i do, it kills me.. good quality ice cream is fine.. but brownies and crap like that murders me.. so i have to just keep it to good quality ice cream and that's itQuoteYou would be able to run a sub 60 400 Im thinking.
ya im definitely confident i could sub 60.. when i'm fresh i have alot more pop when sprinting, and i've run fatigue 1:06 and 1:09 after 4 400's.. alot of "pop" lost..
i definitely need to maintain my hamstring work though, it seems if i go more than 3 days without it, i don't feel them in my 400's and i have alot less "pull"..
glutes/hams are important for me in terms of sprinting, i mean, naturally i have 0 hamstring/glute strength it seems.
peace!
That feeling might be important, but I think you should try and record times with and w/o that feel. I mean, when I throw, its the most effortles throws that are the best. And when our sprint coach coaches us, he wants us to feel like we run effortlessly. So even thought you feel like you really run fast and put everything you got into it, you still might be able to run faster more relaxed and fluent.
Thats a nasty workout. No womder your legs are fried.
You would be able to run a sub 60 400 Im thinking.
any goals or plans for this year??
