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Messages - adarqui

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19741

Performance Training Blog / Re: The Single Leg Jumper's Toolbox: Part 1, 2, & 3

« on: August 15, 2010, 06:15:37 am »

Quote from: Raptor on August 15, 2010, 06:13:05 am

It's interesting that you haven't included the 1-leg RDL as a strength exercise. I feel like my glutes work very well using it, and it's one of my favorite exercises.

ya it could be added, as could anything people find effective, but i'm not big on it though.

peace!

19742

MUSiC anD SHeeT! / snoob's partyboy experience

« on: August 15, 2010, 04:37:02 am »

this dude on irc, snoob, former 2nd world's stronger belgian, is always going to these crazy raves and shit.. check this crap out he goes to:

wtf!!!! pretty sick

19743

Progress Journals & Experimental Routines / Re: ADARQ's journal

« on: August 15, 2010, 04:34:17 am »

Quote from: BMully on August 15, 2010, 04:10:02 am

Quote from: adarqui on August 15, 2010, 03:58:34 am
Quote from: BMully on August 15, 2010, 03:31:33 am
i just wanna say that distance won't help much for sprints and vertical..if you are trying to gain strength and what not, then distance will prolly make that harder 2

you either gotta go for one or the other imo...i mean you can do both but being a beast at both is super hard work..props if you do it though

right but i'm trying to accomplish both.. i have to train more like a 400 guy to be able to achieve everything, that's for sure.

anyway, if i do these things i'll be fine, since soccer plays run a ton during practice/games, but also get sprints in, they are actually good at both:
- get my squat up relative to my weight
- improve my ghr's
- alternate distance work with speed work
- jump nearly every day, maximally 1-2x/week
- get bodyfat way down

if i do that, i'll be able to achieve everything..

Quote
yea, there are rarely any meets once you find one you gotta think about going 2 it cuz there are so few in the off-season...

ya.. i can't do that sep 4 5k anymore either, dad has tennis tournament, hehe.

it's all good, i got a stopwatch.

peace

usain bolt doesn't do marathons he he lol

yea, i meant the track 1's distance races happen all time

what is your squat right now? estimated max..and you BW is 160

no idea about my squat max right now, i'm taking it slow.. my legs are strong but i'm taking caution for my back, it's the weak link right now.. tomorrow i should be hitting 205 @ 3 x 5, i hit an ez single with 225.. so..

i'd imagine tomorrow i'll be about 159 too.. my BW should be going down to at least 155 within the next 3-4 weeks.

peace!

19744

Crazy Weird Analysis & Stuff :) / Re: Leg/Foot Mechanics: Middle-Long Distance

« on: August 15, 2010, 04:04:01 am »

Quote from: BMully on August 15, 2010, 03:36:47 am

i run a little too much on my toes..well i am more of a sprinter than distance runner now..so i do not even fell my heel when i sprint...is this bad or wrong? i have seen that video of asafa in slow mo and i think that maybe i should land a little bit flatter but still on the ball of my feet, then plantar flex

well when it comes to sprinting, you're definitely going to be on your toes alot when you have forward lean, ie acceleration.. once you reach max V, you should be pawing the ground with mid-foot..

as far as distance running goes, many schools of thought on that one.. i'm glad i switched to mid-foot for distance but it's definitely taken a long time to get used to, and even now i'm still not 100% adapted to it.. i will be one day i know that for sure.. but i definitely feel more springy running distance on mid-foot.. that spring dies as i fatigue in the calfs though.. so once my calfs are stronger, i'll have that spring for the entire run... i don't like heel->toe for distance, i mean, if you ran barefoot you wouldn't be running heel->toe.. i'm talking a major heel strike here though, not just a light brushing of the heel while in flight, i'm talking about a weightbearing strike.. that shit is not good imo.

peace!

19745

Progress Journals & Experimental Routines / Re: ADARQ's journal

« on: August 15, 2010, 03:58:34 am »

Quote from: BMully on August 15, 2010, 03:31:33 am

i just wanna say that distance won't help much for sprints and vertical..if you are trying to gain strength and what not, then distance will prolly make that harder 2

you either gotta go for one or the other imo...i mean you can do both but being a beast at both is super hard work..props if you do it though

right but i'm trying to accomplish both.. i have to train more like a 400 guy to be able to achieve everything, that's for sure.

anyway, if i do these things i'll be fine, since soccer plays run a ton during practice/games, but also get sprints in, they are actually good at both:
- get my squat up relative to my weight
- improve my ghr's
- alternate distance work with speed work
- jump nearly every day, maximally 1-2x/week
- get bodyfat way down

if i do that, i'll be able to achieve everything..

Quote

yea, there are rarely any meets once you find one you gotta think about going 2 it cuz there are so few in the off-season...

ya.. i can't do that sep 4 5k anymore either, dad has tennis tournament, hehe.

it's all good, i got a stopwatch.

peace

19746

Progress Journals & Experimental Routines / Re: ADARQ's journal

« on: August 15, 2010, 03:24:57 am »

Quote from: n00bEM on August 15, 2010, 03:20:09 am

Quote from: adarqui on August 15, 2010, 03:12:22 am
8/14/2010

bw = 160
soreness = hamstrings
aches/injuries = left shin bugging a bit, back tight, left knee ached when i woke up then was fine later

ok so bad session tonight! i have to step up my distance days bigtime, i'm not even close to being in the shape i want to be.. felt pathetic tonight.

workout:
- nice long warmup, got loose/broke a good sweat
- 3.9 mile jog = 32:15
-- 1.3 miles = 9:30
-- 2.6 miles = 20:10 (10:40)
-- 3.9 miles = 32:15 (12:05)

ok, so as you can see, each 1.3 miles got worse and worse.. i wanted to run this alot faster than I did, but I just gassed, hard... as you can see i'm just not in shape for distance, mentally or physiolgically.. this has to improve BIGTIME.. i should have at least been able to keep that first 1.3 mile pace, which wasn't that hard to be honest.. but my legs, heart, and brain just turned to mush.

calfs didn't bug me much at all, so happy about that.. although after the run, left calf felt knotted up out of nowhere.

i honestly need to get that down to 3.9 miles in 24 minutes, that's my first goal... that would mean i'm maintaining my 6 minute per mile pace.

above workout translated to minutes per mile:

workout:
- nice long warmup, got loose/broke a good sweat
- 3.9 mile jog = 32:15
-- 1.3 miles = 9:30 = 7:18 minutes per mile
-- 2.6 miles = 20:10 (10:40) = 8:12 minutes per mile
-- 3.9 miles = 32:15 (12:05) = 9:17 minutes per mile

LOL ^^^^^^^^^^^^^^^^^^

secondly, i need to turn these 3.9 mile days into 5-10 mile days..

next 3.9 mile+ session will be on monday.. tomorrow is sprints/jumps/lifting..

peace

edit: i sweat so bad it was insane.. havn't sweat like that in a while.

Either way, you're putting the road work in so your mile times are gonna improve man. That "bad" session you had is only taking you a step closer to your conditioning goal so keep it up. If I were to guess, you would probably have been a mile or two ahead of me by the time you finished haha.

thanks man.. ya im bummed but this is just my personality.. now i have something in my head to motivate me to do better.. i'm going to try and use exact distances/numbers for everything from now on so that I can properly monitor progress.. once i get in a cycle of pushing myself to run better all the time, then i will be on the right track.. now i've got some numbers to beat.

my distance conditioning should get better fast, i would assume.. im going to try and hit distance hard every other day for a while now..

peace man!

19747

Progress Journals & Experimental Routines / Re: ADARQ's journal

« on: August 15, 2010, 03:20:19 am »

Quote from: BMully on August 15, 2010, 03:16:06 am

try usa track and field website or direct athletics

http://www.directathletics.com/
http://www.usatf.org/

thanks homie

http://www.usatf.org/calendars/searchResults.asp?eventType=&startDate=&endDate=&state=FL

all distance events in the near future.. but im sure they will list other meets.. looks good.

19748

Progress Journals & Experimental Routines / Re: ADARQ's journal

« on: August 15, 2010, 03:12:22 am »

8/14/2010

bw = 160
soreness = hamstrings
aches/injuries = left shin bugging a bit, back tight, left knee ached when i woke up then was fine later

ok so bad session tonight! i have to step up my distance days bigtime, i'm not even close to being in the shape i want to be.. felt pathetic tonight.

workout:
- nice long warmup, got loose/broke a good sweat
- 3.9 mile jog = 32:15
-- 1.3 miles = 9:30
-- 2.6 miles = 20:10 (10:40)
-- 3.9 miles = 32:15 (12:05)

ok, so as you can see, each 1.3 miles got worse and worse.. i wanted to run this alot faster than I did, but I just gassed, hard... as you can see i'm just not in shape for distance, mentally or physiolgically.. this has to improve BIGTIME.. i should have at least been able to keep that first 1.3 mile pace, which wasn't that hard to be honest.. but my legs, heart, and brain just turned to mush.

calfs didn't bug me much at all, so happy about that.. although after the run, left calf felt knotted up out of nowhere.

i honestly need to get that down to 3.9 miles in 24 minutes, that's my first goal... that would mean i'm maintaining my 6 minute per mile pace.

above workout translated to minutes per mile:

workout:
- nice long warmup, got loose/broke a good sweat
- 3.9 mile jog = 32:15
-- 1.3 miles = 9:30 = 7:18 minutes per mile
-- 2.6 miles = 20:10 (10:40) = 8:12 minutes per mile
-- 3.9 miles = 32:15 (12:05) = 9:17 minutes per mile

LOL ^^^^^^^^^^^^^^^^^^

secondly, i need to turn these 3.9 mile days into 5-10 mile days..

next 3.9 mile+ session will be on monday.. tomorrow is sprints/jumps/lifting..

peace

edit: i sweat so bad it was insane.. havn't sweat like that in a while.

19749

Progress Journals & Experimental Routines / Re: ADARQ's journal

« on: August 15, 2010, 02:59:43 am »

Quote from: BMully on August 15, 2010, 02:04:26 am

damn you did 5 ~70sec 400m? that's pretty hard bro...@ track near the end of the season coach made us do 4 and i did them @ 65seconds

nice! how much rest?

Quote

but i feel glad that i can beat you at something hehe get 55seconds then we can talk....no j/k

what's your best 400m?

Quote

just work on speed really..the endurance part is not as important unless you already run a sub 23 200m

edit: screw the 400m though..200m is endurance 100m is the actual event to do and 55m/60m is a great race

nah i wanna be able to run distance like it's nothing, plus jump, plus sprint.. so everything.

Quote

adarqui i think that if you went to open track meets, then you would be motivated a little bit more...and they would be great footage and have an accurate time...plus it is not like a major sport for you and won't take up as much time as boxing

ya i got to look into that, find out when some open meets are etc.

peace

19750

Pics, Videos, & Links / Re: funny / horrible training videos

« on: August 15, 2010, 12:05:18 am »

takes the cake, and turns it into a shitpie:

<a href="http://www.youtube.com/watch?v=CVYrRWCln7s" target="_blank">http://www.youtube.com/watch?v=CVYrRWCln7s</a>

19751

Introduce Yourself / Re: for 45" running vert

« on: August 14, 2010, 10:49:39 pm »

Quote from: Chris Hickson on August 14, 2010, 07:34:07 pm

CURRENT ACTIVITY LEVEL AND/OR TRAINING PROGRAM:about to finnish smolvo squat routine ( the intense phase )

nice, are you looking to peak vert soon or.. ???

Quote

BRIEF OVERVIEW OF CURRENT DIET:summer was extreme high calorie (5000-10000)...bout to change diet up to clean up a bit.

what's your body fat %? 5000-10000 is a huge kcal intake, i doubt it would be balanced off equally by your activity level.. so did you put on some fat or what?

Quote

IMPORTANT ACTIVITIES:depends I would like to play basketball 6x a week but since it zaps my strength and slows progress, I am prolly only gonna play on sunday nights with some pretty decent competition.

how long do you normally play for? 6x/week is alot, for sure, when trying to gain strength/power, but 2-3x/week with one day dedicated to alot of bball, with the other 2 days very short and intense, should work out pretty well.. i mean on the short days it could literally be one game and that's it.

as far as training goes for you, I would imagine peaking vert would require a few things:
- leaning up a bit, rotating kcal intake
- maintaining strength + reducing fatigue: reducing volume but keeping intensity high, incorporating reactive exercises (double leg bounds, pogos) & explosive exercises (rea squat or jump squat)

if you're jumping near 40 right now with your added strength/weight, you should be alot closer to 45 as you lean up, maintain that strength, incorporate some reactive/explosive work, and get even more physically fit (jumps/sprints/ball).

peace man

19752