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Progress Journals & Experimental Routines / Re: ADARQ's journal
« on: July 11, 2010, 05:10:13 pm »
still no inet. weak.
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20267
Pics, Videos, & Links / Re: T-Dub wins NBA/Sprite Slam Dunk contest in St Paul
« on: July 11, 2010, 05:09:03 pm »nice vid.. t-dub is my favorite power dunker, without a doubt.Short rim, obviously. The promoters have every reason to let the dunkers do the most ridiculous shit possible. Ergo, a 9'6" or 9'8" rim.
i agree that the rims are low, 9'8 at lowest but probably around 9'10.. everyone gets way higher on those rims, and they look damn low.
but i have no doubt t-dub can hit his head on a legit 10' on his best jump... too much footage of him getting that high on so many rims.
Agreed , id go for 9'9'' to 9'10''
And i do agree T-Dub can get 51'' to get his head at rim consistently.
This one was just pushing it too much , and i hate the 10' label the rim has on it , its like its saying "please , believe me , im 10'... i may look lower but im telling you , im 10..."
hah ya..
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Progress Journals & Experimental Routines / Re: from bull to beast, hopefully...
« on: July 11, 2010, 05:59:41 am »hey adarq, whats this week's work?
did you do anything saturday, like jumps/bball? ya man i will upload your week tomorrow when i wakeup.. so like 3pm EST, which is early by your time for what i remember..
how you feeling etc?
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Progress Journals & Experimental Routines / Re: ADARQ's journal
« on: July 11, 2010, 04:27:29 am »
7/10/2010
BW = 157 <-- making my move towards 150 or so now.. stagnated at 157 for too long
soreness: none
aches: hamstring tendons, both bicep femoris tendons GAH, from the maximal ghr eccentrics
injuries: none
diet: milk post workout-1, burger + fries + desert, milk/bananas post workout-2
workout #1:
- flying in track flats.. 1-step RVJ 32, full run up RVJ 33 or so, no lob, FORGOT to mention, PR'd RL plant, like 125" or so
- self lob dunks sucked, timing off
- MR tuck jumps: 4 x 10, 1 x 40, real good bounce
- stiff leg ankle hops: not as stiff as i wanted but ok.. 4 x 5
workout #2:
- ~3 mile walk with interval sprints in between - speed felt great
- 1 mile jog home
- chinups: 15, 10, 8
- dips: 10
gonna pull some vid off my cam now..
peace!
not bad for in a very intense GPP !
ya i think that one is on you.. though, you may find this hilarious, i did:
<a href="http://www.youtube.com/watch?v=rzw2Xhz4MKk" target="_blank">http://www.youtube.com/watch?v=rzw2Xhz4MKk</a>
BW = 157 <-- making my move towards 150 or so now.. stagnated at 157 for too long
soreness: none
aches: hamstring tendons, both bicep femoris tendons GAH, from the maximal ghr eccentrics
injuries: none
diet: milk post workout-1, burger + fries + desert, milk/bananas post workout-2
workout #1:
- flying in track flats.. 1-step RVJ 32, full run up RVJ 33 or so, no lob, FORGOT to mention, PR'd RL plant, like 125" or so
- self lob dunks sucked, timing off
- MR tuck jumps: 4 x 10, 1 x 40, real good bounce
- stiff leg ankle hops: not as stiff as i wanted but ok.. 4 x 5
workout #2:
- ~3 mile walk with interval sprints in between - speed felt great
- 1 mile jog home
- chinups: 15, 10, 8
- dips: 10
gonna pull some vid off my cam now..
peace!
not bad for in a very intense GPP !
I just thought that quote was funny. Alan Aragon making fun of "clean" vs. "dirty" carbs. Guess it's just me haha.
ya i think that one is on you.. though, you may find this hilarious, i did:
20270
Crazy Weird Analysis & Stuff :) / Re: Sprinting pictures
« on: July 11, 2010, 04:20:05 am »yes. Old Eastern Bloc philosophy, pre-race post-erection-potentiation (PEP) technique.
I learned it while I was a world champion powerlifting coach in russia in the 1950's.
lol.
forgot i typed that, that will forever haunt me.
20271
Crazy Weird Analysis & Stuff :) / Re: Sprinting pictures
« on: July 11, 2010, 04:19:11 am »
why is his back hand straight? i was always told to keep it at 90degrees, but i know it is a great relfex when you put it back like that
would doing this increase my start?
well 90 degrees would be more for the rest of the sprint where leg turn over happens too fast to use any kind of arm motion like he's doing here.. so it's mostly for coming out of the blocks, since alot of strength is required to come out of the blocks, that extra elbow + shoulder extension helps more forcefully extend the opposite leg.. try it out, just use it on the first step, see how it feels, it should give you more pop coming out of the blocks IMO.
peace
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Boxing / Re: Timothy Bradley is SO DAMN RIPPED - sick physique
« on: July 11, 2010, 03:32:12 am »Pacquiao > Bradley
Bradley would put up a better fight than cotto, dlh, and hatton combined.
stepoff.
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MOVIES & ENTERTAINMENT & SHeeT! / Re: Predators!!!
« on: July 11, 2010, 01:56:56 am »
not a 10, but it was definitely good, easily the #2 movie out of all of them.. nothing will be able to top predator, the original..
in case yall havn't seen this amazing piece of work, it bears re-posting, the predator-dunk:
u kno u luv it.
in case yall havn't seen this amazing piece of work, it bears re-posting, the predator-dunk:
u kno u luv it.
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400m Sprinting or Shorter / Re: white guy (Christophe Lemaitre) hits 9.98 on 100m - first cracka under 10s
« on: July 11, 2010, 01:51:57 am »I'm pretty sure no other white dude has done it, at least in competition. The people over at CF were also talking about this as the first time and some of them have been around elite track for a long time.
yup, it for sure never happened, at least not in official meets..
this is pretty big for the whiteys.
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400m Sprinting or Shorter / Re: Fast runners have shorter heels and longer toes
« on: July 11, 2010, 01:51:08 am »ok, but i have a low amount of strength but i am still fast, if i could up my strength massively..i would become very very fast would'nt I? I ran 13's freshman year and increased my squat very slightly and ran 12.3, so yea it happens pretty fast for me
for sure man.. most people will get faster if they:
- improve squat & lunge
- keep sprinting & improve fitness
those both go hand in hand.. if you neglect either one though, then squat may improve with speed staying the same or getting worse, etc.. say if you get squat addicted and don't get your sprint/tempo sessions in like you normally do, then fitness/reactive strength drops and you get slower.
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but i know everyone is different, i have to say, i admit that i think almost every great sprinter is a genetic freak, but there are some that work super super hard..not usain though, friken lucky SOB
yea you basically have to look at their numbers while they were at high school age, that tells you everything.. most every sprinter you look up will have great times in h.s., i can't even think of any right now off the top of my head that didn't :/ but you have alot of room to improve, 11.8 at your strength level/age is not bad at all.. that training yo uare doing is having a big impact.
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Introduce Yourself / Re: BMully in the house
« on: July 11, 2010, 01:34:38 am »
ah, i forgot you were mulligan! welcome to the forum man..
i was 147 or so, weak as dog shit by junior year of college.. you really aren't "weak", based on how early you've started training.. sure you might not be naturally extremely explosive, but through proper training people won't even realize that a few years down the road. I wish I started around your age, but I had absolutely no guidance.
congrats on the PR, it took me 1.5 years to hit 1.5xBW on my squat, if that gives you an idea of how weak I was (am)..
what are some of your track numbers? max velocity sprinting might be the best thing any human can do, it is one of the most essential aspects of "being human".. without it, man o man do people stay weak.. max V will develop so many motor qualities (recruitment of fast twitch mu's), muscle groups (glutes/hamstrings/quads/calfs/core/shoulders), and is a very strong anabolic stimulus.. until the age of 26 or so, I can't even recall ever actually running MAX velocity.. being a basketball player, it's something we never were able to do, since we were on the court all of the time.
so ya man just keep progressing your strength as you are doing, working on all kinds of movements out on the track/court/etc, staying in great shape, and everything will come together.
peace mang
Yea man i love to just go outside and run 100m! fun as shit and I am getting so much faster
I ran a crappy 12.3 FAT during this season but i am pretty confident i am at 11.8seconds in the 100m now
and i love the 200m but it's long, i ran that at 24.8 FAT But hopefully i downed that to 24.5 now
400m was at 55seconds but i hate that race more than anything I don't even care about lowering that time
i know i must have increased my times because i increased my squat
I am weak but i am pretty sure i use alot of my relative strength in reactive, u know? like the VJB guy said tath you can use a % of your strength when you jump I think i use a high % but i am so weak it does'snt do anything haha
^ hope you can understand me
ya i understand you well.. you're using whatever strength you do have, very efficiently
nice man, 400's are crazy shit but that's still not bad considering you hate it
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anywayevery time i spritn it seems like i increased my squat-go figure
peace-like saying that haha
ya sprinting is actually a very good precursor to squatting, and vice-versa (squat low volume / moderate/high intensity in morning, sprint at night or next day).
peace man
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Progress Journals & Experimental Routines / Re: ADARQ's journal
« on: July 10, 2010, 04:53:09 pm »
yo to everyone who pm'd me ill be back later tonight.. going to see predators.
btw, nasty jump session today in my track flats, probably got some nice film.. rusty on my lobs + dunks so they all sucked, but got like 32 drop step and 33+ on full run up.
peace
cool story brah, what? lool
btw, nasty jump session today in my track flats, probably got some nice film.. rusty on my lobs + dunks so they all sucked, but got like 32 drop step and 33+ on full run up.
peace
"Everyone knows, for a karb to kleen, it must be pure of body, mind and soul."
Get back on the horse, man!
cool story brah, what? lool
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400m Sprinting or Shorter / Re: 4.29s HT 40 yard dash by twhite
« on: July 10, 2010, 04:51:57 pm »nice, hand time is crap but still they always hand time it in high school
i got 4.8 and was pissed but 4.29 seems pretty beast
nice man 4.8 aint bad..
this guy was drafted or signed to the baltimore ravens or something, then he got hurt.. he's a monster, ill try to find his training journal from way back on charlie francis forum.
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400m Sprinting or Shorter / Re: Fast runners have shorter heels and longer toes
« on: July 10, 2010, 04:51:16 pm »the guy in the article said sprinters are born not made, but i believe there still is a way to be a beast sprinter and have the completely wrong structure, though i think i have a pretty good sprinter's structure I need to up my strength before i turn heads
elite sprinters are born not made, such as usain bolt/tyson gay, but that's not to say someone could get from low 12's to high 10's (or mid 11 to low 10), that's for sure, it can definitely happen.
people whine about not getting faster, or reaching a certain "limit", but most of these people don't do everything possible within their will to improve.. there is no such thing as a limit, truly, as you progress towards your peak, every tenth & hundredth of a second becomes PR territory..
we see people make some gains on sprinting, get to a level, and then get content.. but if more progress is to be made, other avenues are capable of being explored.. if you go from moderate to good to very good in your sprint/strength/fitness abilities, there is always that last level of advanced training which people never even enter.. elite athletes don't need to enter it, as just doing moderate level training is usually enough to keep them better than their peers.. but to advanced to the greatest levels, other systems of training can be experimented with, such as:
- high volume shock routines
- downhill sprinting on 3-6 degree slopes
- stim methods & supercompensation techniques
- wind aided sprints
- all types of various shock drops in different positions
- all types of ballistic / explosive lifts
- playing with concentrated loading of sprints, lifts, or plyos, then tapering off and trying to obtain more PR's
the possibilities for improvement are endless, yet untapped.. athletes get content training in the norm, which for most of their training career is where they should be, but to truly push the limits after reaching what seems to be the utmost peak in athleticism, some crazy motherfucking shit can be implemented.
peace man