Adarq.org

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

I'm going to keep this blog VERY short I personally don't condone a ton of exercise variety when it comes to improving performance (strength, power, etc..), that is, I like to stick to the basics. That being said, there are a few variations of the basics that I absolutely love for strength improvement. Those variations I'm referring to consist of paused lifts, which require you to isometrically hold a position for 3-5 seconds during each rep. By holding certain lifts/exercises at the weakest joint angle under load, for reps, very rapid strength gains can be made.

The 3 paused lifts I find very useful include:

• Paused presses
• Paused lower body unilaterals
• Paused pulls

Here is an example paused lift (paused bench):
- http://www.youtube.com/watch?v=Q2SVmb-XzKA&fmt=22#t=1m15s

With these variations, I usually like to perform them as assistance to a primary (heavier) lift, but they can very well be used as the primary lift. The sets and rep ranges can vary, but I prefer 3 sets of 5 reps with a 3-5 second pause between each rep. Full recovery isn't mandatory between sets, but I advise it (~5 minutes rest between sets unless you're in a superset, then ~2 minutes is fine), these lifts really induce alot of fatigue, especially if you aren't accustomed to them.

• Preferably can be performed as assistance, but can of course be used as a primary exercise
• 3 sets of 5 reps with a 3-5 second pause between each rep
• Full recovery between sets: ~5 minutes with light mobility work to aid in recovery
• Adhere to very strict form, don't let fatigue alter the movement
• Breathing at the bottom is fine, just stay tight, use pursed breathing

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Paused Presses

FlanderBeast demonstrating paused bench press:

<a href="http://www.youtube.com/watch?v=_0BEj3Aw3xA" target="_blank">http://www.youtube.com/watch?v=_0BEj3Aw3xA</a>


Paused presses really target the pectorals and anterior delts. These could include any of the following, which usually depends on personal preference:

• Paused bench press
• Paused parallel-bar-dips

Paused bench press can be performed with dumbells or barbell. Paused parallel-bar-dips can be performed weighted.

Example workout:
- Active-Dynamic warmup   prehab/activation
- ...
- Flat Bench Press: Work up to a 5 Rep Max, Then singles at 2 x 90%, 2 x 95%
- PAUSED Flat bench press @ 3 x 5 with 5 second pause at the bottom
- ...
- Cooldown: stretch   post workout nutrition

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Paused Lower Body Unilaterals

Paused lower body unilaterals really target the quads, hamstrings, and the (especially) glutes hard. These could include any of the following, which usually depends on personal preference:

• Paused walking lunges
• Paused bulgarian split squat
• Paused reverse lunges

Barbell is preferred, as grip strength won't become an issue, but dumbells are fine too.

Example workout:
- Active-Dynamic warmup   prehab/activation
- ...
- Squat: Work up to a 5 Rep Max
- PAUSED Barbell lunges: work up to a 3 x 5 each leg with 5 second pause at the bottom
- ...
- Cooldown: stretch   post workout nutrition

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Paused Pulls

Paused pulls really target the lats, rear delt, and upper back musculature. These could include any of the following, which usually depends on personal preference:

• Paused seated row
• Paused chinup or pullup
• Paused single arm row

Paused seated row can be performed on a machine. Paused chinup or pullup can be performed weighted. Paused single arm row can be performed with dumbells.

Example workout:
- Active-Dynamic warmup   prehab/activation
- ...
- Weighted chinup: Work up to a 5 Rep Max, Then singles at 2 x 90%, 2 x 95%
- PAUSED Seated Row @ 3 x 5 with 5 second pause at the back
- ...
- Cooldown: stretch   post workout nutrition

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Mixing Pulls & Presses

If you're like me, you probably enjoy doing presses & pulls in the same session, if so, mixing in paused variations can be done in a few ways:

• Mixed normal/pause: Day 1 = normal press, paused pull ..... Day 2 = normal pull, paused press
• Separate normal/pause: Day 1 = normal press, normal pulls ..... Day 2 = paused press, paused pull

Small example for Mixed normal/pause:

Day 1: Example workout: Normal press, paused pull
- Active-Dynamic warmup   prehab/activation
- ...
- Flat Bench Press: Work up to a 5 Rep Max
- S1: Flat DB bench press @ 3 x 8
- S1: PAUSED Seated row @ 3 x 5, with 5 second pause at the back
- PAUSED Single arm DB row @ 3 x 5, with 5 second pause at the back
- ...
- Cooldown: stretch   post workout nutrition


Day 2: Example workout: Normal pull, paused press
- Active-Dynamic warmup   prehab/activation
- ...
- Weighted Chinup: Work up to a 5 Rep Max
- S1: Seated row @ 3 x 8
- S1: PAUSED Flat DB bench press @ 3 x 5, with 5 second pause at the bottom
- PAUSED Dip @ 3 x 5, with 3 second pause at the bottom
- ...
- Cooldown: stretch   post workout nutrition

Here's another example, but for the second scenario:

Small example for Separate normal/pause:

Day 1: Example workout: Normal press, normal pull
- Active-Dynamic warmup   prehab/activation
- ...
- Flat Bench Press: Work up to a 5 Rep Max
- S1: Flat DB bench press @ 3 x 8
- S1: Seated row @ 3 x 8
- Single arm DB row @ 3 x 8
- ...
- Cooldown: stretch   post workout nutrition


Day 2: Example workout: Paused pull, Paused press
- Active-Dynamic warmup   prehab/activation
- ...
- PAUSED Weighted Chinup: Work up to 3 x 5, with a 5 second pause at the back
- PAUSED Bench press: Work up to 3 x 5, with a 5 second pause at the bottom
- S1: PAUSED Flat DB bench press @ 3 x 5, with 5 second pause at the bottom
- S1: PAUSED Seated row @ 3 x 5, with a 5 second pause at the back
- ...
- Cooldown: stretch   post workout nutrition

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An example full body template

Here is a quick template which consists of full body workouts each session. A few things to keep note:
- ... after the warmup means "other stuff", for example, this could consist of interval sprints, plyometrics, jumps, explosive lifts, or whatever it is that you're focusing on.
- ... at the end of the workout could be any additional exercises you need to include, or just like doing, such as core, curls, or whatever.
- this could be done monday/wednesday/friday, or mon/thurs/sun, it doesn't have to follow a 7 day period

Fill in the sets x reps based on your goals, if you need any help with that, post a reply.

Example full body template:

Day 1: Example workout: Normal press, paused pull, normal lower
- Active-Dynamic warmup   prehab/activation
- ...
- Normal lower exercise: bilateral or unilateral
- Normal press
- Paused pull
- ...
- Cooldown: stretch   post workout nutrition


Day 2: Example workout: Paused press, normal pull, normal lower
- Active-Dynamic warmup   prehab/activation
- ...
- Normal lower exercise: bilateral or unilateral
- Normal pull
- Paused press
- ...
- Cooldown: stretch   post workout nutrition


Day 3: Example workout: Normal press, normal pull, paused lower
- Active-Dynamic warmup   prehab/activation
- ...
- Normal press
- Normal pull
- Normal lower exercise: unilateral
- ...
- Cooldown: stretch   post workout nutrition

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peace!

all is full of love..

in 8th grade my standing vertical was 26inchs thats the only measurement iv have on my vert my reach is around 7'10 or 7'11 i think and i can hang on rim off (vert most of the time)

nice, if you can hang on the rim that's about 10'3-10'4 - 7'11 = 124 - 95 = 29 inches.. if so that's real nice.. with lifting or proper training you'd want to get up to 35" standing, throwing down from standstill would be very powerful.

peace

Hey everyone just joined up so i could share my progress ATM i haven't trained my legs except for when my coach makes me run down and backs or stadiums everything else is natural im just going into the 10th grade my 1st dunk was in 9th grade im right around 6'1 only weighing 155Ibs have really found a good way to test my running vert and stand vert and suggestions please tell me lol well thats it for now peace.

Simple video of dunking at my HS i can jam is with one hand off 2 feet ill get a video from that soon sorry for vid quality was taken on my phone.
<a href="http://www.youtube.com/watch?v=dg_ZPU_dYWs" target="_blank">http://www.youtube.com/watch?v=dg_ZPU_dYWs</a>

hey sup man! that's cool you're dunking so early & natural.. eventually if you did some proper training for it, it could really go up.

as for measuring vert/running vert, it's always touch - reach.. so if your reach is 96 inches at 6'1, and you barely touch 10', that'd be 24 inches of course, etc.. So if you can touch rim off a standing vert, use how far down you touch on your hand to judge your vert..

Calculate your standing reach, have someone help you or do it on a wall etc.. Standing up, reach straight up with one arm, feet flat.. measure how high your fingertip is.

You can do the same thing for running vert, ie, how far down your wrist you are touching on the rim.. just use a measuring tape to figure out certain marks on your hand/wrist etc.. For example, I know where 30, 35, and 40 inches are on my hand/wrist/arm.

Another method you could use is head height touch.. For example, you could do standing or running jumps on a 9' rim, and if you hit your head, 35", etc.. eventually u could hang a ball + string from a 10' rim and use head height to hit it, but i just go with the touch - reach method.

peace man hope that helped!

my quads/glutes were wrecked today.. didn't feel too bad early on but man they were FATIGUED, not sore, during my workout..

7/1/2010

bw = 158
soreness = quads,hamstrings,glutes,calfs
aches: right knee a little, left ankle a little, right ham tendon a little bit - lol (left too)

my body wants to gain weight in this GPP, im not doing much to actually gain weight though.. but my milk intake is retardedly high right now, i can't stop drinking it... damn you super high rep walking lunges!

workout:
- light jog to bball court
- SVJ's: out of about 20 attempts, only hit rim 3 times, but was happy with that, very fatigued today
- no-step single leg jumps (from ~8 feet out just go right into plant and jump): L-SLRVJ hit rim every time, a few 10'2-10'3..... R-SLRVJ hit rim 2 times haha.. about 15 jumps each leg
- interval ~20 yard sprints x 10 each
- ~2 mile jog home
- dips on bars: 12 deep, 10 deep
- neutral grip pullups: 15
- chinups: 12
- natural GHR marathon session: 15 minutes straight, tons of mini reps, some good mini reps at PR depth matching last session



hamstrings/glutes/quads (VMO especially) are TOAST right now..

tomorrow im resting, in hopes of SLRVJ'n saturday and getting some PR's on tape.. i hit 10'7 on vertec 1-1.5 years ago or whatever, could never match it, but that's my PR as it stands.. hope to beat that on saturday.. gonna eat REAL BIG tomorrow then my normal light eating + caffeine/ginseng tea on saturday....

don't really care about dunking i just wanna do some big SLRVJ's sat

peace

Quote from: adarqui on July 01, 2010, 05:11:29 pm

Quote from: zginphil on July 01, 2010, 05:06:59 pm

Quote from: LBSS on July 01, 2010, 04:20:17 pm

Nah, man. If you're rolling, keep it rolling!

word. most people respond better to high freq shit. and vag, its not like ur playing 2hrs of a sport. everything u do is vert focused so ur programming is perfect right now

x2

Hmmm... 3/3 , and from 3 different training personalities... OK guys , ill keep it up!

On a sidenote :
My natural approach would be to train every day all day. I hate rest days , and i feel the eager to go out and run or lift or jump every single day. My work capacity is also very good , or maybe insane:
Back in the day , when i was ~25 i would work out 4 times a week doing this:
- 4km run or 45 mins aerobics
- Weights , 5 excercises 4x8 fashion
- 500 reps core ( abs+low back )
- 1km swimming
Workouts lasted ~3hours, LOL.
And i was fresh at each workout , did this shit for ~2 years!!!

But those joints and muscles get rusty , they get tired more easy and they need more time to recover . Its hard to explain it , you can only feel it...
Its a need now to have in mind/plan recovery too...

I actually have an article planned and that is one of the topics.. our mindsets on training growing up in our developmental years through adulthood has a huge impact on how we have become as athletes.. those marathon session just aren't good for power, and people like you and I just can't "rest" we have to train so hard, day in day out, or we don't "feel complete" or "feel like we've done enough".. that mindset is great for conditioning, endurance, etc, but not for power..

so it's funny how our mentalities shaped our training process which shaped the way our bodies produce force

peace!

<a href="http://www.youtube.com/watch?v=oM5Ig-min7I" target="_blank">http://www.youtube.com/watch?v=oM5Ig-min7I</a>