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Messages - adarqui

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20236
Progress Journals & Experimental Routines / Re: ADARQ's journal
« on: July 12, 2010, 10:30:49 pm »
Quote from: nashrich on July 12, 2010, 10:17:15 pm
hey man

thanks for the great reply about a week back re the GHR!

np man, check pics and vids section for an insane ghr.

Quote
ps

i dont if you have ever done a hip flexor strain but if you have how have you rehabbed it?

mine is type 2 i think with type 3 being the worse.

i can run, stretch, bw squat but at some angles or explosive movements it does hurt.

any tips apart from complete rest? i heard boyle's hip flexor strength movement ie holding it iso for 20 sec helps rehab it

cheers

jon

well, i have strained my hip flexors, i never really worked with anyone who had those issues, as that would be the PT's job, then they would come to me healthy..

as for myself, rest became the primary method of healing them.. but i would do things like light warmups etc.. i would try not to sit, either lay down or stand, legs straight, lots of walking for blood flow..

that's about it really. I don't have anything fancy for that issue :/

peace man hope it gets better quick.

20237
Calisthenics, Bodyweight Training, Gymnastics, Parkour / Re: "4 EVER KING" TRAILER
« on: July 12, 2010, 08:57:50 pm »

20238
Track & Field / Re: Sprinter's Life
« on: July 12, 2010, 08:29:06 pm »
Quote from: BMully on July 10, 2010, 08:06:04 pm
<a href="http://www.youtube.com/watch?v=hj7OBjMw8to" target="_blank">http://www.youtube.com/watch?v=hj7OBjMw8to</a>

nice vid, never saw that before.. i wish i would have gotten into sprinting alot younger, it feels so good to run fast.

20239
Progress Journals & Experimental Routines / Re: no bounce, need bounce
« on: July 12, 2010, 07:18:57 pm »
Quote from: LBSS on July 12, 2010, 09:45:27 am
Looks excellent. Couple of questions:

What's a single leg buck?

i'll make you vids of all this stuff.. it's basically a hamstring isolation exercise.. picture a single leg glute bridge, except, ur mid-foot is on some 18" box (edge), so it's like an elevated glute bridge.. it's a very nice exercise.

Quote
Would light cardio (e.g. brisk walking, C2, stationary bike at first, longer extensive tempo/light jogging as ankle improves) be okay on some, not all, rest days?

yup, it definitely would.. i'd pick walking over most anything right now.. it would allow you to recover alot more on those rest days.. put some classical on your ipod and just walk 4mph for 1-2 hours lool :D so relaxing.

Quote
Also, what are all of these:
Quote
-- C1: SHORT-SUICIDE:
-- C1: SHORT-LAT-SHUFFLE-GASSERS:

-- C1: 5-YARD-LAT-SPEED-SHUFFLE:
-- C1: 5-10-5:
-- C1: MULTI-SHUFFLE-TO-SPRINT:
?

Thanks again.

i'll drop you a vid on wednesday, can't film tomorrow.. if it's not raining i'll do a quick vid of basically everything in the complexes for those movement days, and the single leg buck/glute/hip extension stuff.

cool?

peace

20240
Introduce Yourself / Re: hey
« on: July 12, 2010, 07:15:19 pm »
Quote from: Swish on July 12, 2010, 06:12:32 pm
Hi I'm Swish. Some of you may know me from TVS. I don't post alot so maybe not though. I've been lurking here for a while.Finally decided to make an account.   Anyway I'm no expert on training but can maybe offer some help and  I am hoping to learn from you guys to help train myself and others.

welcome man.. any question you got, go ahead and ask it !

ya i have seen you on tvs..

cya!

20241
Strength, Power, Reactivity, & Speed Discussion / Re: Standing Broad Jump
« on: July 12, 2010, 07:14:09 pm »
Quote from: LBSS on July 12, 2010, 06:18:43 pm
^^^Exactly. Toes behind a line, jump, measure from the farthest-back heel. If you lose balance and fall on your ass, measure from your ass  :D

And it is fun, unless you do it on concrete. Then, as adarq says, it hurts like a bitch. I'd recommend a track or gym floor (that kind of bouncy black stuff they put down in weight rooms).

lol ya don't do it on pure concrete like my dumb ass :)

do it on a field or something.. broad jump is actually the most intense test, of all of the tests, imo.. the landing is what is most risky.. we used to use broad jumps over hurdles to minimize the stress of the landing, to constantly test hip power, it worked very well.. for example, if you could get 120" on broad jump, then you could get around 70" over a 30" hurdle.

20242
Pics, Videos, & Links / Re: A few videos from yesterday
« on: July 12, 2010, 07:09:19 pm »
Quote from: Raptor on July 12, 2010, 04:07:35 pm
Yup... for my RL plant I kind of try to make it look good... I'm getting up fine though, about 75 cm I think. But there's a big difference in between a small ball and a "big" ball in terms of technique (expected, but nonetheless annoying).

My one-leg jump hasn't increased in the last two years or so though... despite the gains in strength. I think one way into that is cutting the bodyfat a bit...

you always bring up the bodyfat issue.. i think it's time you did it, hell, it'll help your knees out alot too, it sure has helped mine.. i can withstand so much more being this light, i can't even imagine how good i'll feel when im finally at my goal of 145-150.. i feel so light it's amazing.

i love to eat, regardless of how skinny i am, so cutting this fat really was pretty hard.. but i adjusted and feel better than ever.

you got to do it mang, if you got to 160-165 you'd be BALLIN`.

20243
Track & Field / Re: Usain Bolt is straight pimpin`
« on: July 12, 2010, 07:06:47 pm »
Quote from: BMully on July 10, 2010, 07:20:29 pm
I like his attitude

that's how i go out and like to play...F all coaches who try to act serious all the damn time, i like to play around but have super concentration and what not at the moment i am doing work haha

any1 with me?

it's 90%mental and 10% physical, seriously

well most football player's have that really aggressive attitude.. hardly anyone has that basketball swag attitude, such as chad johnson/deion/usain.. they got more of a "swag/flashy" attitude, which you don't see much on the football field, ESPECIALLY with coaches.. coaches usually have that attitude because honestly, most of the coaches who try and "be friendly" with the player's get used and abused, especially on the high school level.. as a coach you have to make people respect you and listen to you every minute, so being a "player's coach" usually doesn't work on the high school level, because immature athletes will get lazy/goof around too much if you allow it to happen.. so i understand where alot of those 'hard ass' football/basketball coaches are coming from... that stuff is fine on the college/pro level, because people are very serious on that level, so it can work.

i am too friendly as an s&c coach by default.. i mean I AMP PEOPLE UP hardcore in person.. kind of like a damn ray lewis of sorts.. when I just let my guard down and be too friendly with the h.s. kids, many of them start acting like little bitches, then it ruins the relationship.. if you look at my youtube videos, a kid like "jake rudock" or "russel", you can mess around with those kids and keep it relaxed.. because regardless of how much "fun you're having during the workout", when it comes time to do the set, they flip the switch and bring the intensity.. other kids you can't do that, they don't know how to flip the switch.

peace

20244
Track & Field / Re: hs track and field coaches suck
« on: July 12, 2010, 07:00:54 pm »
Quote from: BMully on July 10, 2010, 03:53:42 pm
ok i know from experience that my high school coaches are idiots

I had 2, one quit after freshman year

we never get a chance to lift, when we do we go and they tell us to squat on our toes, which is very very bad

they made us do box jumps for 20 reps x3 sets, which was endurance and we are the sprinting team

never once did we have recovery days, we went hard all the time even before a meet

we ran alot of distance running for being a short distance squad, alot of times coach was lazy and made us do 30+min jogs, which i have to say are just a recipe for disaster as it really got everyone with shin splints


we never practiced with blockes enough


we are a 4a school and we compete against the biggest schools in indiana, and most the guys ended up leaving half way through, or got hurt....so I ended up running against 2 of the fastest kids in the state and got schooled

they both did many things wrong, don't say HS coaches know what they are doing because  I had 2 and they suck and were very well respected among coaches....there may be a few who know what they are doing but that's another story   i amd talking average




damn that's a pretty bad testimonial for your coaches.. it's unfortunate they know so little.

20245
Track & Field / Re: Jonathan Edwards, Triple Jump beast
« on: July 12, 2010, 06:57:21 pm »
nice, thanks for those posts..

i have no idea about his training or anything, i've only read a few excerpts and saw one youtube video of him training..

<a href="http://www.youtube.com/watch?v=hAC1qLiJSA8" target="_blank">http://www.youtube.com/watch?v=hAC1qLiJSA8</a>

what a beast triple jump.. that's one of my favorite videos.



here's some video of him training:

<a href="http://www.youtube.com/watch?v=wY1jyoFJ76U" target="_blank">http://www.youtube.com/watch?v=wY1jyoFJ76U</a>

check at 2:20, this is what i was talking about in your journal, and other people's journals... using a mindset during lifting to help translate to the track and vice versa.

20246
Strength, Power, Reactivity, & Speed Discussion / Re: Standing Broad Jump
« on: July 12, 2010, 03:39:08 pm »
Quote from: BMully on July 10, 2010, 07:28:40 pm
This is hard!

I tried it yesterday, i never cheat so this is legit
my back foot hit 9ft @ my best attempt and that may not be legit, I probably hit 8ft..so 8-9Ft which is pretty sad
It was really hard, i had no form for it

anyone else try this out?

best ive hit was 104 or something, i forget.. im like 96" or so on it now (8').. broad jump always wrecks my knees.

this is jamie mcowen, went from like 110" broad jump to 123" in 3 months, shit was ridiculous:

<a href="http://www.youtube.com/watch?v=Bur4-pjwzJA" target="_blank">http://www.youtube.com/watch?v=Bur4-pjwzJA</a>

that's the biggest broad jump improvement i've ever seen, shit was rugged.







i personally hate broad jumping, kills my knees, but i like doing MR hurdle leaps for distance etc.. i just don't like landing real deep and breaking all that momentum.. i love watching broad jumps though, i can't imagine being able to jump 11' like that, like some defensive backs do.

peace

20247
Progress Journals & Experimental Routines / Re: ADARQ's journal
« on: July 12, 2010, 03:35:00 pm »
internet still broken, something on their end, may take until wednesday to fix.. so if im posting less on forum thats why :/

Quote from: Rip on July 12, 2010, 10:50:57 am
Quote from: adarqui on July 12, 2010, 12:59:22 am
Quote from: Rip on July 11, 2010, 11:57:38 pm
Damn, btw my knees hurt..

???

what u mean? explain? !!!


Both of them were feeling achy in a way at the top of knee; knee to quad insertion. Since it only hurt there, I was pretty sure it wasn't anything serious like jumpers knee. I just Iced it, woke up and they felt fine. I'm thinking it was because all the tension/soft tissue damage in the quad from the lower body session friday..

ah.. well im glad you're good man, you always scared me with posts like that then they turn out to be nothing, that must continue :)

20248
Pics, Videos, & Links / Re: A few videos from yesterday
« on: July 12, 2010, 03:32:15 pm »
Quote from: Raptor on July 12, 2010, 12:36:59 pm
A few vids from yesterday, notice the differences in the gather with the mini ball and the size 5 ball:

One leg dunk with size 5 ball: http://www.youtube.com/watch?v=M-Sbr7Q7wzc

One-leg dunk from the side: http://www.youtube.com/watch?v=4x38vKZR6NY

Silly pirouette dunk mini-ball: http://www.youtube.com/watch?v=E-sX7X-lGTo

Silly pirouette dunk size 5 ball: http://www.youtube.com/watch?v=ylJiEKJsII8

Two-footed dunk with mini-ball RL plant: http://www.youtube.com/watch?v=SS1cemQ6I8I

Two-footed dunk with mini-ball LR plant: http://www.youtube.com/watch?v=3ykADt4v1jA

Two-footed dunk with size 5 ball: http://www.youtube.com/watch?v=prLmEfDEZPM (note the difference in the arm swings with a bigger ball, the speed difference, the amount of compression occuring in the plant etc)

Standing vert mini-ball dunk from the side: http://www.youtube.com/watch?v=6jClyR8gxAE

that rim is nearly 10' or 10' right? your SLRVJ's look real good.. LR plant looked good too.

jumping through pain? jumping good nonetheless.

20249
Pics, Videos, & Links / Re: amazing natural glute ham raise
« on: July 12, 2010, 06:23:30 am »
Quote from: LanceSTS on July 12, 2010, 06:15:17 am
I havent given up btw, Im still on him about finding it and going nuts on the internet looking lol.  I feel like a dumbass for telling him it was retarded now since he listened and basically lost interest in it.  I never thought anything would come of it and I was pretty sure I knew everything back then.

lol.. that tape is lost ;D

your best bet would be to find someone in the elitefts crowd that has it.. many of those guys have libraries of this stuff.

20250
Pics, Videos, & Links / Re: amazing natural glute ham raise
« on: July 12, 2010, 06:10:28 am »
Quote from: LanceSTS on July 12, 2010, 05:46:40 am
haha at least I wasnt the only one looking for that damn vid I was talking about.

:)


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