Adarq.org

draft

volume:strength/power:rvj session = 1:2:1

session 1: volume
- warmp
- sprint warmup
- sprints : 20's
- jumps : drop step & vert
- squat : 3 x 5
- lunge : 3 x 5 each
- light calf raise: 4 x 5
- core
- stretch


session 2 : power
- warmup
- sprint warmup
- sprints : 10-20 yards - to fire up
- C1: pogos for activation : 4 x 3
- C1: dj : 4 x 3
- jumps : 2 step & vert
- jump squat : 4 x 5 (30%)
- REA squat : 4 x 3 (40%)
- MSEM squat: 2 x 4 (~90%)
- lunge : 3 x 3
- core
- stretch


session 3 : power
- warmup
- sprint warmup
- sprints : 10-20 yards - to fire up
- C1: pogos for activation : 4 x 3
- C1: dj : 4 x 3
- jumps : 3 step
- REA squat : 4 x 3 (40%)
- C1: MSEM squat: 1 x 6 (~80%)
- C1: jump squat : 2 x 2 (30%)
- C1-stuff: 2 rotations (so 2 sets of msem squat, 4 sets of jump squats)
- lunge : 3 x 3
- core
- stretch


session 4: rvj session & vert

so, we could go:

monday = session 1
tues = active rest
wed = active rest
thurs = session 2
fri = active rest
sat = session 3
sun = active rest
mon = active rest OR session 4       active rest or session 4 + session 1

that's just the draft i had without rest periods and some percentages etc.. what you think on that..

it could also be:
monday = session 1
tues = active rest
wed = active rest
thurs = session 2
fri = active rest
sat = active rest
sun = session 3
monday = active rest
tues = active rest OR active rest or session 4 + session 1



if your knee tendonitis is acting up then i dno we might want to take out some stuff .. ;/


active rest = whatever, but ideally some 10 yard sprints and stuff like that..


what you think? i know i didn't program upper in but you don't normally need that in so..

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

- JUMP SQUAT: 5 x 3 @ (30kg), 1 minute rest between sets
- PIN SQUAT: (85,85,85) 3 x 8, 2 minutes rest between sets
- DB PAUSED (3sec) WALKING LUNGE: (25kg 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:

Quote from: adarqui on August 04, 2010, 07:22:23 pm

http://www.cagepotato.com/video-asshole-sucker-punches-girl-outside-club-gets-curb-stomped-roger-huerta

insane.. he's probably going to be in a bit of trouble for that.

Roger Huerta is added to my list of brutal arbiters of justice.

LOOLL nice

http://www.cagepotato.com/video-asshole-sucker-punches-girl-outside-club-gets-curb-stomped-roger-huerta

insane.. he's probably going to be in a bit of trouble for that.

Quote from: adarqui on April 27, 2010, 05:05:19 pm

Quote from: bball2020 on April 27, 2010, 05:00:14 pm

make sure if your doing step ups to try to not use the opposite leg..also try bulgarian split squats they are killer

ya, dorsiflex the foot on the ground hard, that'll diminish (somewhat, not completely) toe'n off on that leg. I don't like momentum on that either.

I prefer walking lunges over bss, but both are good.

Quote

cool set up adarq, you should make a more detailed version in your performance log, something similar to the jackm split post maybe? IDk just a thought

ya i need to drop a blog post, havn't done one in a while.

Why prefer the walking lunge over bss adarqui? I've done both but have probably dedicated more time to progressing on the BSS. I'd say the walking lunge is definitely safer than a barbell bss (balance can be an issue for some). I know it's probably minutiae, just interested.

a few reasons why I prefer walking lunges:
- the forward travel instead of vertical with bss
- the "ADA" component, there is a "drop" when you reach out with the front leg and land in a lower ROM, this causes a greater recruitment of mu's once you hit the ground..
- the ability to drive the back leg up when going into the next lunge
- stability/form is more natural than bss

that's pretty much all I can think of right now.. those are my most important reasons.

peace man

Quote from: AlexV on August 03, 2010, 03:23:25 pm

Oh and the cardio equipment is mostly used by the coaches

yes! some1 knows what i am talking about...if your a pro athlete why even waste your time with a treadmill? seriously go out there and sprint

they do TONS of sprinting during practices.. those treadmills could be used for warmups/cooldowns or for people who need extra cardio.

how is adarqui gonna make a site with a ton of people if you recommended another forum? j/k

cool site

cuz im not a physio