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20327
Bios / Re: Animals
« on: July 08, 2010, 12:10:23 am »
LBSS: "Racing sled dogs have enormous aerobic capacity. While the untrained sled dogs have an average aerobic capacity of 175 ml/kg/min VO2 max (ratio of volume of oxygen to body weight per minute), the aerobic capacity of the fully conditioned sled dogs is estimated to be about twice that (300 ml/kg/min)."
20328
Progress Journals & Experimental Routines / Re: from bull to beast, hopefully...
« on: July 07, 2010, 07:22:16 pm »hell man, i was beginning to think that i just wasnt destined to at least dunk once haha... just glad that something good happened at least once... need to work on my runup/planting!
ya man the power is there.. you're really strong right now so..
Quote
lifting up to 4x a week in a strength block...
i dun think i could handle that, i meaning squatting a few times a week!
you misread, I wrote 2-3x per week for strength block
.. plus some of those can be upper body sessions etc.Quote
i was asking that cos i dun see u prescribing me those jumping type exercises like lateral jumps and the like...
if thats the case... the current season should be winding up in 2 weeks, afterwhich is a month's break, before the next season.
we'll be doing this peaking thing for a week or 2, after which we're gonna start with blocks of GPP and strength/explosiveness work?
well ya, it would be good to start GPP during that month's break.. that would really allow you to make some good gains in work capacity and setup a better strength/peaking block the next time we do it..
we could modify it a bit so that you're still trying to PR on jumps during the GPP block..
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can each block be shortened to say abt 3 weeks or so? i'll confirm how many times a week i can workout!
well, that would lead to a less than optimal cycle.. why 3 week blocks? I personally think we should go:
- GPP : 8 weeks
- STRENGTH : 4 weeks
- PEAK: 4-6 weeks
If you can't do gpp when season starts, then we could definitely do it like:
- GPP : 4 weeks
- STRENGTH: 4 weeks
- PEAK : 4 weeks
we'd have to really work hard as hell during the GPP though, alot of volume.. but it's not as bad as you think, you get used to it
peace man
20329
Progress Journals & Experimental Routines / Re: THE DREAM JOURNAL
« on: July 07, 2010, 03:51:27 pm »Last night I dreamed that I was hanging out with my little brother at the beach, and I said that line from "Supa Dupa Fly" where she goes, "Beep beep, who got the keys to the jeep? Vrrrrrooooom" and my brother pretty much lost his mind from laughing so hard. Not sure why he thought it was so funny, although that IS a great line.
Seems to be a lot of laughter in my dreams recently.
nice.. i can't really recall laughing in a dream to be honest, which is weird.
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Progress Journals & Experimental Routines / Re: no bounce, need bounce
« on: July 07, 2010, 03:50:20 pm »Just cause I want to have access to it later, here's a tight thread on Charlie Francis' forum about training for soccer: http://www.charliefrancis.com/community/showthread.php?t=15334&page=7. Link is to page 7 cause it was about then that I realized that I'm gonna want to go back to this.
If anyone happens to read it, I corresponded briefly with duxx a few months back. He passed along an updated version of the paper he wrote on his soccer training philosophy. He seemed happy to share them freely, so I can pass them if anyone wants.
i'd love to check out his soccer paper, though i've never fully read that thread.. i've read bits and pieces.
andrew.darqui@gmail.com if you feel like passing it along!
peace
20331
Progress Journals & Experimental Routines / Re: from bull to beast, hopefully...
« on: July 07, 2010, 03:23:53 pm »adarq, what phase of the training am i at now?
you are in a peaking phase after a non-concentrated/very low frequency strength block (1x/week strength block for N weeks).... that is NOT ideal in any sense.. typically you want to be lifting at least 2x/week during the strength block prior to entering this peaking bloc.
in the peaking block all we're trying to do is maintain strength while reducing overall fatigue, so that we can try to PR our jumps.. we're doing that by using squat singles/REA's to really focus on teaching the body to give everything in one effort, not multiple efforts in a row (which when peaking, can cause "starting strength" / rate force development to occur slower).
ideally, after our peaking block, we'd perform a GPP block, with the intended focus of adding muscle/increasing work capacity.. GPP usually should have ~4+ training sessions per week, so, given your previous ability to train only 1x in the weightroom, then i'd imagine if you wanted to do a proper GPP we'd have to throw in a few intense bodyweight lifting/sprinting/jumping sessions throughout the week..
it usually goes like this:
GPP
- ~4 or more days per week of lifting, focus on volume, lots of exercise variety
- ~8 weeks
STRENGTH
- ~2-3x per week of lifting, focusing on moderate volume with heavy lifting, exercise variety becomes more specific, get back to plyos/rea's etc
- ~4-8 weeks
PEAK
- ~2-3x per week of lifting, focusing on intensity with low volume lifting, exercise variety is very specific, increase intensity of plyos/rea's, take extra rest days if needed prior to max jumping/sprinting sessions
- ~4-6 weeks
that's just a quick run down.. hope that helps!
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was listening in to Jack's audio convo with that explosive edge guy. u were mentioned in that audio interview as well.
they were saying how it might not be that important per se, getting strength levels up, beyond like 2X bw or something.
thing was, they also didnt say what was needed haha...
lol.. jack puts out nice interviews.. there's a nice convo about it on TVS, http://theverticalsummit.com/viewtopic.php?t=4124&postdays=0&postorder=asc&start=200
starts somewhere in July with woodrup posting the interview url.
Check my posts on there, you'll see my stance & kellyb's on the topics that were covered, very briefly, as well as explosive edge's/jack woodrup's.
peace man!!!!!
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Progress Journals & Experimental Routines / Re: vag's journal : Age vs Vertical
« on: July 07, 2010, 02:59:24 pm »7 July 2010
Conditioning/recovery workout
Weight@session : ~195
- 10' dynamic workout.
- 3 mins rest
INTERVALS:
- 15x40m sprints at ~70% to 80% , ~40 sec rest.
- 5 mins rest
JUMPS ( 9'10'' rim , concrete ):
-1x2 SVJs : 28'' - 27''
-1x2 dropstep DLRVJs : ~30''
-1x2 1-step DLRVJs : ~31''
-1x3 2-step DLRVJs : ~32''
-1x3 full runup DLRVJs : ~32,5''
Also tried:
1 RL plant dropstep : ~28'' ( 2'' below LR )
1 RL plant 2-steps : ~30'' ( 2'' below LR )
2 SLRVJs : ~27'' , LOL , ridiculous!
haha you and adarqui trying slrvj= LOLOLOL im the best slrvj'er on adarq.org, dont challenge it!! haha nice try tho
A-link from vertfreak is on this forum btw.. so calm down shawty.
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Progress Journals & Experimental Routines / Re: from bull to beast, hopefully...
« on: July 07, 2010, 02:43:40 pm »heh heh heh.......
replaced the workout today with the weekday league game.
its the court where i took my vid. think previous best there was abit of palm. this court is higher than the other one, where i got my entire palm over... so translated over, that jump would probably be about somewhere on my palm.
but today... i got my entire palm over at the higher rim as well!
definitely a pr, not sure how much though. if that estimation by vag earlier, of 3 inches above equals to abt 35 inch... this should be about about a 39... but if thats pushing it, a 38 should be pretty safe.
my planting definitely needs some work. all the time, i was trying to be really forceful and aggresive in the plant, trying to put my strength to use. but the pr jump came when the jump was kinda relaxed, like the plant wasnt really aggressive, more like a smooth jump.
YEEEEEEEEEEEEEEEEEEEEEEEEESSSSSSSSSSSSS!!!!!!!!
fuck ya man!
i just woke up and this made my day/week already
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Progress Journals & Experimental Routines / Re: ADARQ's journal
« on: July 07, 2010, 05:22:06 am »
Just the finale of the firework display:
7/6/2010:
BW = 157
soreness = calfs
aches: right ankle, lower back (right), left knee
diet: eating light -> one meal/apple pie/ice cream, milk/blueberries later
workout:
- light warmup sprints on the way to bball court, went to a different court than normal (court B)
- jumps felt bad for a while but then i got some 30's and possible 31
- SLRVJ felt real bad
- ^^^^^^ oh yeah, those were on full run up in my track flats.. so im happy that i was getting up like that in my flats, im trying to get accustomed to them on full run up rather than basketball shoes... on drop step etc they feel fine but on full runup it feels like i just bounce instead of jump, so, today they were good so im happy..
- interval sprints on the way home: alot of 10-20 yard sprints, max accel, felt good
- chinups: BW x 15
- bar-dips: 10
- sl squat off 18": left x 20, right x 20
- bar-dip-hip-flexor-lifts: 30 reps (core really felt it)
- natural GHR: 25 minutes on it, stood up a few times to shake it out.. hit some major pr's after standing up for the 3rd/4th time.. i had some really low down and up reps, definitely below 45 degrees on those! soon i'll have to start taking footage.. can't wait until i get a "nearly full" rep.. my submax reps felt alot easier too, and my holds were deeper than prior.
got to keep that shit up with the GHR, man it's draining to try and fight through those cramps but it's the only way I'll obtain hamstrings
peace
7/6/2010:
BW = 157
soreness = calfs
aches: right ankle, lower back (right), left knee
diet: eating light -> one meal/apple pie/ice cream, milk/blueberries later
workout:
- light warmup sprints on the way to bball court, went to a different court than normal (court B)
- jumps felt bad for a while but then i got some 30's and possible 31
- SLRVJ felt real bad
- ^^^^^^ oh yeah, those were on full run up in my track flats.. so im happy that i was getting up like that in my flats, im trying to get accustomed to them on full run up rather than basketball shoes... on drop step etc they feel fine but on full runup it feels like i just bounce instead of jump, so, today they were good so im happy..
- interval sprints on the way home: alot of 10-20 yard sprints, max accel, felt good
- chinups: BW x 15
- bar-dips: 10
- sl squat off 18": left x 20, right x 20
- bar-dip-hip-flexor-lifts: 30 reps (core really felt it)
- natural GHR: 25 minutes on it, stood up a few times to shake it out.. hit some major pr's after standing up for the 3rd/4th time.. i had some really low down and up reps, definitely below 45 degrees on those! soon i'll have to start taking footage.. can't wait until i get a "nearly full" rep.. my submax reps felt alot easier too, and my holds were deeper than prior.
got to keep that shit up with the GHR, man it's draining to try and fight through those cramps but it's the only way I'll obtain hamstrings
peace
20335
Progress Journals & Experimental Routines / Re: ADARQ's journal
« on: July 07, 2010, 05:02:38 am »27 slrvj? up yo game!
ya it was low again tonight.. i really hit a max the day on vid.. i've felt inhibited the last few days since that PR jump.
;d
20336
Progress Journals & Experimental Routines / Re: THE DREAM JOURNAL
« on: July 07, 2010, 04:43:19 am »
i've been having some insane dreams.. i had a few last night but couldn't remember them after the world cup match! dammit.
he is true paleo.. he doesn't even take showers or where clothes, or shoes.
A couple nights ago I had a dream where I was talking with Mark Sisson* on the beach. He was wearing board shorts. He kept saying the dumbest shit, just repeating his spiel over and over, and I was just cracking up, asking him if he knew how dumb he sounded and how little sense he was making. He had this kind of perplexed look on his face the whole time but he never stopped talking, even as I was doubled over laughing right in front of him. It got to the point where I couldn't even breathe in and then I woke up.
*This guy: http://www.marksdailyapple.com/
he works out 7 days a week for 30 minutes, and sometimes 10 minutes.
!!!
Nothing could be more paleo than that, bro. Mark Sisson is a prophet.
he is true paleo.. he doesn't even take showers or where clothes, or shoes.
20337
Mixed Martial Arts / James Toney Interview : Hilarious : James Toney vs Randy Couture
« on: July 07, 2010, 12:18:19 am »
aahahahah
epic.
epic.
20338
Basketball / Re: The "Regular people dunking thread"
« on: July 06, 2010, 10:00:25 pm »
kreul classic dunk contest, at that coral springs gym i sometimes dunk at:
<a href="http://www.youtube.com/watch?v=6AtfEtKPteI" target="_blank">http://www.youtube.com/watch?v=6AtfEtKPteI</a>
<a href="http://www.youtube.com/watch?v=rt8ed91xG4k" target="_blank">http://www.youtube.com/watch?v=rt8ed91xG4k</a>
free throw line dunk at the end:
<a href="http://www.youtube.com/watch?v=ZEup8oDAFHY" target="_blank">http://www.youtube.com/watch?v=ZEup8oDAFHY</a>
free throw line dunk at the end:
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MOVIES & ENTERTAINMENT & SHeeT! / EACBarbershop - Fight Night's at EAC Barbershop
« on: July 06, 2010, 08:31:12 pm »
these people showed mayweather jr/mosley, they are right down the road from me.. pretty cool.
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Nutrition & Supplementation / Re: cooked?
« on: July 06, 2010, 07:26:38 pm »
<zgin> are milkshakes good 4 vert?