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Messages - adarqui

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19696
Progress Journals & Experimental Routines / Re: Scrawny to Brawny Journal
« on: August 19, 2010, 04:44:26 am »
Quote from: Zetz on August 18, 2010, 04:23:24 pm
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...

damn sucks about your car, bonfires are fun though :F

you can ride your bike everywhere? it's all within distance? if so, that's cool, as long as weather permits.

19697
Mixed Martial Arts / Re: James Toney Interview : Hilarious : James Toney vs Randy Couture
« on: August 19, 2010, 04:42:04 am »
okogsdkdo


19698
Track & Field / Random Track & Field Exercises, Drills, & Stuff
« on: August 18, 2010, 03:15:16 pm »
<a href="http://www.youtube.com/watch?v=DWoAMbirpN0" target="_blank">http://www.youtube.com/watch?v=DWoAMbirpN0</a>

19699
Basketball / Re: The "Regular people dunking thread"
« on: August 18, 2010, 03:13:10 pm »
Quote from: Joe on August 18, 2010, 02:28:40 pm
<a href="http://www.youtube.com/watch?v=_RpzBEVo-tE" target="_blank">http://www.youtube.com/watch?v=_RpzBEVo-tE</a>

i love the vid where he's dunking with the bungee.. he looks insane in that video haha

chezkenny ftw

19700
Introduce Yourself / Re: for 45" running vert
« on: August 18, 2010, 02:58:46 pm »
Quote from: LBSS on August 18, 2010, 09:50:38 am
Belt-only squat? I hope you're by yourself when you do that...  :D

heheh!

19701
Progress Journals & Experimental Routines / Re: vag's journal : Age vs Vertical
« on: August 18, 2010, 02:37:29 pm »
Quote from: vag on August 18, 2010, 09:31:32 am
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...


very nice man.. i would also post this in your age vs vert thread in special content :)

peace

19702
Basketball / Re: The "Regular people dunking thread"
« on: August 18, 2010, 02:14:57 pm »
ya that guy is very strong

19703
Performance Training Blog / Re: The Ratio Technique
« on: August 18, 2010, 02:03:48 pm »
Quote from: vag on August 18, 2010, 09:36:52 am
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!!!

awesome man, thanks ALOT  for that comment.. i've loved how you have implemented it.

peace!

19704
Pics, Videos, & Links / Re: Floorball tricks
« on: August 18, 2010, 04:59:27 am »
impressive, yet hilarious

19705
Basketball / Re: The "Regular people dunking thread"
« on: August 18, 2010, 04:49:34 am »
Quote from: vag on August 18, 2010, 04:27:38 am
Quote from: adarqui on August 17, 2010, 09:47:16 pm
not really a "regular person", but still :D

<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?  ;D


ya he broke it during the nba sprite dunk contest.. he kept dunking too and finished the contest..

crazy shit man

19706
Progress Journals & Experimental Routines / Re: ADARQ's journal
« on: August 18, 2010, 03:40:49 am »
Quote from: Flander on August 18, 2010, 03:32:14 am
Quote from: adarqui on August 18, 2010, 03:22:15 am
Quote from: Flander on August 18, 2010, 03:01:52 am
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 it :D

Quote
You 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.

well ya but, when i have that feel, i can run more relaxed.. i just get more distance per stride when I have that pop, so it shaves alot of time off my 400's.. having that feeling means each plant per stride feels stronger too, i just feel like im floating.. when im drained/not firing 100%, i feel that my plants are more mushy etc..

bottom line, i just got to keep putting alot of work in.. running 400m's is still a chore for me, so is jogging.. i need to put in so much work that it's no longer a chore ;f

peace man

19707
Progress Journals & Experimental Routines / Re: ADARQ's journal
« on: August 18, 2010, 03:22:15 am »
Quote from: Flander on August 18, 2010, 03:01:52 am
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 it :D

Quote
You 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!

19708
Progress Journals & Experimental Routines / Re: ADARQ's journal
« on: August 18, 2010, 03:18:49 am »
Quote from: nba8340 on August 18, 2010, 02:52:55 am
any goals or plans for this year?? :P

ya my main goal right now is trying to figure out how i can get really comfortable with distance work again, while maintaining my power for jumps/speed etc..

before 2011, i want:
- 40" RVJ (LR DLRVJ)
- 35" L-SLRVJ
- < 18min 5k
- < 55s 400m
- be able to run 10 miles or so comfortably
- hit a damn GHR rep
- 5-6% body fat

i don't really know what my running vert is lately, because of all this sprinting/running i've been doing.. seems like my body has gone haywire lately, but my calfs were really sore from this mid-foot jogs.. now that i'm running heel->toe it should allow my calfs to stay fresher for jumps.

i need to get back to doing my bodyweight walking lunges, not weighted.. but i got some level of turf toe on my right big toe, which is preventing me from doing it.. i really feel like i've lost some glute strength because of not performing them for a few weeks.. they aggravate my turf toe so :/

peace

19709
Progress Journals & Experimental Routines / Re: ADARQ's journal
« on: August 18, 2010, 02:43:59 am »
thanks everyone!

thanks especially to flander for that nice picture, i cherish those bottom's with all my heart :F





8/17/2010

bw = 161
soreness = glutes
aches/injuries = back tight, ham tendon a little


pizza party + evil brownies 2 hours before workout.. not a good idea


workout:
- a ton of jump until legs became jello..
- RL hit 10'4, LR hit 10'6, L-SLRVJ hit 10'6, R-SLRVJ hit 10'1, SVJ = 10' touches
- interestingly, RL and R-SLRVJ were strong, LR/L-SLRVJ felt weak..
- i basically ended with like 20 svj's

- 400m-TEST-A : not really testing, legs jello/totally dead
-- total time: 28min, 6:30 - 6:58, 4:40 or so second walk backs
-- 400 #1: 1:20
-- 400 #2: 1:20
-- 400 #3: 1:21
-- 400 #4: 1:24
-- 400 #5: 1:09

- natural GHR: 5 x 3, 3 x 2

toast......

19710
Nature, Wilderness, Hiking, Travel, and Misc Outdoorsy stuff / Re: Amazing tornado video
« on: August 18, 2010, 01:04:57 am »
<a href="http://www.youtube.com/watch?v=32L5OtnIPGk" target="_blank">http://www.youtube.com/watch?v=32L5OtnIPGk</a>

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