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Messages - adarqui

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19906

Progress Journals & Experimental Routines / Re: ARowe's Journal

« on: August 01, 2010, 03:38:19 am »

Quote from: Rip on July 31, 2010, 10:54:12 pm

<adarq> ill make u cream bro

lol u took that shit out of context like breitbart took that shirley lady out of context (the USDA chick)..

<ARowe> if you get me to 37" RVJ I'll cream
<adarq> ill make u cream bro

19907

Strength, Power, Reactivity, & Speed Discussion / Re: Overspeed sprinting

« on: July 31, 2010, 10:21:36 pm »

Quote from: LanceSTS on July 31, 2010, 08:22:41 pm

Completely off topic, but what kind of flooring is that in your video? Does it have the rubber mats underneath it or just cover the concrete? reason Im asking is Im thinking about putting new flooring in my gym but havent decided on what is the best option yet. Any other reccomendations you may have are appreciated, I have about 3,000 square feet to cover, (not going to mess with anything under the boxing ring). thnx

that's some kind of turb that is connected to rubber matting, over concrete.. so that green surface is turf connected to rubber matting.

i don't know the exact type it is or anything though :/

19908

Progress Journals & Experimental Routines / Re: Scrawny to Brawny Journal

« on: July 31, 2010, 06:15:31 pm »

Quote from: Zetz on July 31, 2010, 01:03:10 pm

Didn't update journal the last couple days, sorry. Anyway... here we go for the last two days

Phase II Day 11 (Thursday):

Another cardio/recovery day. I was a friend's birthday party chasing people with water balloons and big water filled buckets. Always fun.

Phase II Day 12 (Friday):

Trap Bar Dead-Lift: 5x5 @ 210 lbs.
Dips: 5x5 @ bw + 50 lbs.
Cable Rows: 2x8 @ 170 lbs.
Reverse Hypers: 2x8 @ + 20 lb. dumbbell.

damn that is some strong dipping.. 5x5 @ BW + 50 lb.. good work!

19909

Performance Training Blog / What to eat to peak performance

« on: July 31, 2010, 05:58:21 pm »

Well, what do you eat to peak performance? This blog is more of a question than an answer, though I will give you my small nutritional strategy to really get fired up come training time. I will update this thread over time as people post in it, but feel free to lay out any nutritional strategy you use for any type of event/sport/whatever.

Ok, so here is how I peak vert/speed:

Day before peaking
- Eat big, get in enough water, protein, milk, etc
- My main meal will be a stir fry, tons of veggies and two potatoes. That night, before sleeping, I will eat somewhere between 6-7 bananas, with a few glasses of milk, and some kind of sandwhich (turkey and cheese, or lately, peanutbutter). The point is, this day I get alot of calories in, then I eat tons of fiber before sleeping, so that I really get out alot of that waste throughout the next day (after waking up).

Day of peaking 2
- Here are two scenarios that I used to peak my jump that day. Both days I felt great.

Quote

7/19/2010

bw = 162
soreness = nothing
aches/injuries = left plantar fasciae/heel

PRE-DUNK-SESSION DIET: (some people here will want to know)
- BW = 162
- 2:30pm: wakeup: glass of whole milk + instant coffee mixed in + 2 sweet`n`low , water + propel
- 4:00pm: small amounts of water + propel
- 6:00pm: 75% of glass of whole milk
- 7:00pm: small turkey sandwhich + pickle + 75% glass of milk
- BW = 162
- 9:00pm = dunks
- after jump session: eat big

Quote

7/30/2010

bw = 164 <- wtf
soreness = none, well left bicep is sore from those lunges
aches/injuries = left heel a little, back a little

peaking diet, prior to jumping:
3pm = 2 cup milk + caffeine (2 teaspoons instant coffee)
4:30pm = arizona ginseng/tea drink
6pm = turkey and cheese sandwhich
7:30pm = arizona ginseng/tea drink + banana
jump session = 9pm
after jump session: eat big...

so how do you peak? I know vag/dcjh have strategies, let's hear em! let's hear em` from some lurkers too!

peace

19910

Strength, Power, Reactivity, & Speed Discussion / Re: Overspeed sprinting

« on: July 31, 2010, 04:55:33 pm »

Quote from: LanceSTS on July 31, 2010, 04:08:59 pm

I cant tell what he has on there it looks like something they made out of rubber tubing. We have a couple of overspeed cords that are solid rubber and stretch the length of a football field at max. Athletes that cant run under 4.6 cant handle these cords. The "rocket rope" or pulley system like you are using is what I use for other levels of athletes since you can control the degree of pull.

ahhh.. i hate bungees.. i didn't think it was one, looked like some kind of device..

im for pulley overspeed, downslope sprint(3-6 degrees), or wind aided.. i definitely hate bungees.

thanks man

19911

Nutrition & Supplementation / Re: nutrition plans

« on: July 31, 2010, 04:02:35 pm »

Quote from: risky93 on July 31, 2010, 07:03:19 am

im looking to increase my vert, im 6'0"/1" and im getting just above my wrist to the ring, im starting to work out more and have picked up the excersises from friends and internet guides but i need a decent food plan to make the muscle growth process faster and more effective.
i dont want to use supplements, i just need good examples of the best meals to eat, what snacks or extras, when to eat them, and in what sort of moderation.
also what and should i eat before and after basketball training and the best technique to it, and the same for weight training, do i eat? when and what? and at what sort of intervals during training
thanks

Tam's post is right on, so check that. You definitely need to be getting in a good amount of protein, whether thats from chicken, milk, beef, fish etc, doesn't matter much.. Can you drink milk? If so, drink a tall glass (2 cups worth of milk) or so after each training session, no matter if it's lifting, sprinting, basketball, etc.

As for "extras", the best stuff I use is peanutbutter (reeces

), whole milk, and bananas.. if you're broke that stuff is pretty cheap, and so is top ramen noodles so hook those up if you need too, extra carbs via pasta.

Don't worry too much about what you're eating before basketball or lifting, just make sure you eat good the day before and a few hours before the game/training session.. As for what to eat before TRYING TO PR VERT (or jump your highest, sprint your fastest, etc), that's a different subject and i'm going to drop a small blog on that today..

Don't eat during training..

as far as what I prefer people eat prior to basketball or training, I'd go with this spicy stir fry im addicted too..Carrots/broccoli/cauliflower/one potato/one jalepeno, and a glass of milk or protein source such as chicken/sandwhich etc.. I would eat something like that 5-6 hours before basketball / lifting if possible, then eat something small 1.5-2 hours before basketball/lifting such as a small sandwhich/banana/milk.. You don't want to eat a TON before basketball/lifting, that digestion can leave you fatigued.

i'll post that blog about PR nutrition in a bit.

peace

19912

Strength, Power, Reactivity, & Speed Discussion / Overspeed sprinting

« on: July 31, 2010, 03:35:21 pm »

ok well, we have pulley overspeed, wind aided overspeed, but what the fuck is this? hahaha

<a href="http://www.youtube.com/watch?v=FRHZr4ZkZzE" target="_blank">http://www.youtube.com/watch?v=FRHZr4ZkZzE</a>

towards the end of the video..

here's pulley overspeed for those unfamiliar:

<a href="http://www.youtube.com/watch?v=stWIRd-Gm6M" target="_blank">http://www.youtube.com/watch?v=stWIRd-Gm6M</a>

19913

Progress Journals & Experimental Routines / Re: ARowe's Journal

« on: July 31, 2010, 05:24:45 am »

hey ill post tomorrow, im so beat.. bout to pass out.

19914

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

« on: July 31, 2010, 05:22:42 am »

nice session today.

7/30/2010

bw = 164 <- wtf
soreness = none, well left bicep is sore from those lunges
aches/injuries = left heel a little, back a little

so, i was trying to peak my vj today nutrition wise.. then at 7pm the most insane thunderstorm shows up.. so i leave at 8, get to that nice enclosed outdoor court, closes at 9.. would only have 20 minutes.. so i say F it i'm going back towards home and goto LA fitness.. so i get there at 9:20, basketball gym closes at 10pm wtf.. so i make a deal with the lady, she hooks it up, $5 instead of $15.. bam!

peaking diet, prior to jumping:
3pm = 2 cup milk + caffeine
4:30pm = ginseng/tea drink
6pm = turkey and cheese sandwhich
7:30pm = ginseng/tea drink + banana

workout #1: dunk session <-- more like jump session
- about 15 jumps total after good warmup
- couldn't do my self lobs, ball wouldn't bounce over rim.. so i just kept catching it all lame.. still had some "35's" where my wrist was but iwasn't even fully extended.. anyway that crap sucked
- the best jumps came with head height jumps, i got up pretty nasty.. best jumping in a long time, probably since i was peaking last year.
- pictures above ^^^^^^^^^^^^

workout #2: speed / squat
- FLYING.. speed was nuts.. it usually is after i jump earlier in the day tho... felt so great.
- 10 yard sprints, max effort, x 5, x 4, x 3
- ~200 yard tempo sprint home x 1
- squat singles: 135 @ 7 singles

i'm probably going to dunk again tomorrow just because i feel i didn't tax myself on my jump session today.. didn't take many jumps.. so

should be good tomorrow i'd predict.. going for VERY HIGH lobs, outdoor dunk session

peace

EDIT: will blog something tomorrow.

19915