Adarq.org

That's obviously not you because I don't see any high socks and you can't dunk without them.

lol

LANDED A NASTY DUNK TONIGHT!!!!!!!!!!!

will have vid/stills later.. still got half my workout to do (depth jumps from 18), have to goto the park and do head height jumps, parked closed 15 min early.

Hey man do you feel your hamstrings do much work when you sprint?  

ya, that's the only time i feel them in any athletic activity.. except for like targeted resistance training etc.

i feel my glutes/hamstrings when i sprint, i don't feel them in bball dribbling, jumping, or anything else.

peace man

edit: i feel them slightly with < ~30 yard sprints, which is still good for me, but when i go 40+ (60-100 especially), I feel them bigtime.

there's this pain in my right arch of my feet, like its being stretched or something.

actually it's been there since a year or 2 ago already, just that i see it as just more of a minor irritant than anything else haha. somedays i dont feel it, somedays it gets quite icky. also happens when i wear shoes like chucks or vans for awhile... what gives huh?

looks like i need to strengthen my ankles as well, those sprains from ages ago are coming back to haunt me, sometimes the ankle aches in a few spots.

i've had that.. i had it very bad actually, had to stop jumping/sprinting etc for a few months, it was so painful.. only thing that fixed that was resting :/

my feet have gotten so much stronger since wearing nike zoom waffle racers.. they really help strengthen your feet, i imagine vibrams would also help.. vans/chucks have bad arch support so, that might be the reason.

peace

Quote

What i was always curious , the million dollar question : "how long is the energy you eat available?"
Im not talking any energy , im talking carbs from rice, pasta or whole grain bread , thats my main energy income.
I used the same-day aproach coz i was afraid it would be wasted if i eat it the previous day.

This is an interesting topic. You have 3 sources for glucose:

1. Muscular glycogen: capacity ~300-500grams - Once it gets stored it doesn't leave until you exercise, and it takes a LOT of exercise to even come close to using it up.  300 grams of muscle glycogen is 1200 calories worth, so you'd have to be doing something that burns a TON of calories to even come close to depleting all your muscle glycogen.

2. Liver glycogen: capacity ~50-75 grams - This is what supplies your mental energy needs on a daily basis.

3. Blood sugar: <~10 grams - This is the sugar floating around in your blood either from a recent meal or that which has been released from your liver.

Your liver glycogen and blood sugar is most strongly affected by what you've eaten today.  The glycogen in your muscles doesn't impact your mental energy. It will be used as fuel by the exercising muscles. Your immediate mental energy comes from sugar in your blood (a couple of teaspoons worth) and that which is stored in your liver.  If you run out of liver glycogen you feel like shit mentally ( unless you're in ketosis) so you need enough carbs on a daily basis for that (50-100 grams or so). Your muscular glycogen really comes from the previous days eating.  

However, unless you're engaged in really high volume exercise muscle glycogen isn't likely to be much of a limiting factor.  In fact, I've seen some positive things with regard to vertical jump in the middle of a carbohydrate depletion cycle. It was a specific form of bulking and cutting I was playing around with a few years back. You take several days and do lots of high volume exercise and low carb eating to deplete the muscles of glycogen, then follow that up with several days of the opposite approach.  What I noticed was 3 or 4 days into it (when I was just about fully depleted) my sprints were a little quicker and jumps a little higher.  I'm not sure how replicable this is for everyone, but each gram of glycogen has 3 grams of water with it. If you deplete most of the glyocgen out of your muscles you'll also deplete 3 x that much in water, which will likely be over 5 lbs worth. You'll be weaker due to the impact that muscle glycogen has on leverage in your muscles,  but that will likely be offset by the reduced water and bodyweight you're carrying around.

great post man!

yeah, i have some experience as well on these issues as I have played around with it also, here's what I've found:

When it comes to "depleting glycogen", to lose that extra water weight etc, my results have been very inconsistent. For example, at times I was able to drop 5-7 lb by depleting, but I couldn't get that "pop" every session. Sometimes I'd deplete and my legs would feel so shaky and weak, even though my mental arousal is through the roof. Other times I'd be on point, jumping at least 2" higher than if I hadn't depleted, every jump feeling so explosive. When depleting, I'd deplete for 2-3 days prior, and eat lots of bananas etc. Day of, i'd eat bananas and very light meals. It really didn't seem like what I ate THAT DAY was causing the problems when the "shaky legs" feelings persisted. Sometimes when my legs felt shaky, i'd actually jump great, but most often i'd jump normal or slightly worse. I did set alot of PR's that way though on those good jump sessions, so I definitely got it to work, it's just the consistency that would bother me.

I've only recently been eating big the day before jumping sessions, and then light day of. So i'm not sure yet in terms of PR's etc how well it effects, but one thing is for sure, I always feel good. My legs ALWAYS feel strong, I don't get that shaky feeling. So basically, all that's really changed is how much I eat the day before.

For example, yesterday I ate:
- stir fry + egg omelette
- tacos + taco chips
- big smoothie
- ice cream cup
- whole milk - 4 glasses
- 7 bananas + turkey & cheese sandwhich

Today I've eaten, and will eat:
- turkey and cheese sandwhich + coffee drink (starbucks bottled)
- iced tea + lemon + arizona ice tea packet (with ginsing) (1 glass already, another glass 1 hour before session)
- 2-3 bananas 2 hours before session

so, huge yesterday, very light today.. I woke up at 158.8 and after some bathroom duty i hit 156.. we're talking MAJOR bowel contractions from all of those bananas.. so here I ate a ton yesterday but I really think I get rid of nearly all of the excess due to all of those bananas.

so far today, my blood sugar feels great, legs feel so strong getting up out of chair/bed/walking around etc.. by the time I actually start dunking I should be around 156.. so almost 3 lb lost while staying energy-balanced.

One thing i've noticed, even though I'm loading up more glycogen on the day prior to jumping, come day of, while im eating light, im actually pissing a TON.. that calorie/diet fluctuation really has you pissing alot.

Regardless of both strategies, eating light DAY OF jumping/important training really has me feeling mentally arroused/100% mentally.. if i eat alot DAY OF, i usually feel to content mentally.. alot harder for me to get amp'd.. i have less "twitch".



So i dno, i think both can work for sure, it's just the consistency of eating big the day prior that is leading me towards this approach. This guy Dynamo on TVS was trying to get 40 RVJ, he was close like 38-39 for a while, I told him to eat very big the day before his jump session and he hit 40 right after doing this.. He had been eating very light the day prior etc. I mean of course that's only one case.

My diet is basically, light as hell on jumping days and heavy before jumping.. Sometimes i'll eat light prior to jumping just to create a more negative caloric balance during the week, but if I want to jump very good the next day, i've been WANTING to eat big prior to that session.. it's becoming a sort of adaptation.



On another topic, I really think this approach im doing is working nice..

Day 1: short workout: sprint focus
Day 2: short workout: dunk/plyo focus

If I keep the volume light on sprint days, I am so much more activated in all musculature involved in RVJ. KellyB, remember when I was running just one 400 prior to those huge PR dunk sessions I was having? Seems like I'm getting that effect again. I've noticed people do nothing the day before jumping sometimes, to try and be 100% ready, i'd honestly always recommend some short sprints the day prior, very low volume, just to fire everything up.. low volume short sprints shouldn't cause any fatigue imo.

The only "wrench" ive thrown into my jumping routine is my high frequency PMGHR's... I can sacrifice a bit right now though to focus on that, my hamstrings are just way too weak.. so far with this high frequency approach on pmghr ive made some nice progress very fast, and it doesn't seem to be effecting my jumping.



Ok, end long post.

peace

Looking good man. Looks like your getting higher.

thanks man!

3-2 CELTICS......

watched the game live, pierce's hands were on fire, allen and perkins kept fouling, rondo was excellent was so good seeing him push artest 

celts will get it in 7

artest is such a liability for LA, i cant believe phil has him out there..

if lakers win game 6 then i have no idea who will win it.. i think celts have to close it out in 6 to get it... home court advantage is just TOO strong in the nba.. watch LA will play phenomenal in la, with the help of the refs.. its ridiculous.

celtcics just have a much deeper roster, they should win this i'd be shocked if they don't in 6.

Quote from: adarqui on June 13, 2010, 04:36:42 pm

sick!!!!!!!!!!!!!!!!!!!!!! 10' dunks coming up.

btw, don't just reduce caloric intake across the board, zigzag it.. lower cal days, higher cal days.. before anything important eat big the day before, but on other days you can eat alot lighter.

peace man

I do zig-zag but I do it differently , the days that i work out ( at 9pm )  i eat a little big at lunch ( 1pm ) and like a pig post-workout. All the other days i go light. Is this wrong?

well, in my opinion, i'd do it the other way.. doing it your way, your big lunch is really STILL in you on your jumping day, being digested, all of that yet to be digested food + fecal matter in there weighing you down 2-3 lb lol

if you eat big the day prior, you are ensured that food is digest come tomorrow at 9pm, plus you get to shit all of the undigested material out, because as you eat light during that jumping day (with fibrous food), you're still keeping your blood sugar levels proper, but stimulating your body to empty that excess food..

for example, say i weight 158 on wednesday morning, i eat big the day, weight in at night around 161 or so, wakeup next day 159 with food pretty much digested, eat small sandwhich + banana, take a bunch of craps, then maybe do that again + caffeine around 7pm, take more shits.. by the time im jumping im like 157-158 still instead of 161.. i know its only a few pounds but it does make a difference.. plus eating a ton of food THAT DAY can sometimes put your cns to sleep..

eating lighter helps maintain much higher arousal levels imo..



PARDON THE DISCUSSION ABOUT FECES ETC FOLKS, BUT IT HAS 2 B DONE.





so my ideal strategy is:
- eat big + clean day before, NO junk/no crappy sugars
- eat light + very fibrous material day of, plus optionally caffeine+ginsing etc

that way:
- glycogen reserves are full
- arousal levels are higher
- you actually weight ~3-4 lb lighter than if you had eaten big on jump day
- etc


sometimes im pretty hungry come jumping, usually im not, but when i am hungry yet i have eaten light but nice during the day, im extremely irritable, which actually I think helps me jump even better.. like im just naturally more aggressive and pissed off if i havn't eaten alot prior to sprinting/jumping..

i dno their are some evolutionary mechanisms at play..

peace man, off to movies!

hey man, check out week 3 here... i've helped you with the weights.. i mean, if your back is bugging don't hit those weights, but if you feel good then those are the goals..

tell me if you think 127kg is too much on those msem squats.. you did it for your first session, we need to keep up a certain strength 'threshold' during this phase, we don't want to be going up and down too much IF we can hit the goal weight that session.. those 3 singles should be hard, but doable for 2 sets, so give me some feedback on that, because you did 120/127 first session, then on week 2 last session you did 120/125 etc..

for example, we want something like this, as an example:

week 1: day 1: msem 127 kg @ 2x3, day 3: msem 120 kg @ 2x3
week 3: day 1: msem 130 kg @ 2x3, day 3: msem 125 kg @ 2x3

every 2nd week its bumping up as we transition entirely into explosive phase.








ok so, we'll have a two week rotation so to get some extra volume in on the second week.. this is what I propose:

week 1: power emphasis
week 2: power + strength maintenance

week 3: power emphasis
week 4: power + strength maintenance

---

week 1:
- sunday: rest
- monday: power lower
- tuesday: rest
- wednesday: workout #1: jump session        workout #2: upper body
- thursday: power lower
- friday: rest
- saturday: games (use one of the warmups to hit some nice jumps, but you'll be jumping alot so..)



week 1: Day 1: Monday
- Active-Dynamic WARMUP
- "Stiff leg" Jump rope: 8 sets of 200 turns (i'll go more over this later)
- PREHAB: SHOULDERS: 2x10, PRONE COBRA: 2x10, PRONE GLUTE: 2x10

- REA squat: 3x3

- C1: MSEM squat: 2 x 3 (~30s rest between reps, reset & rerack bar between each rep), 85-90% 1RM
- C1-rest: 5 minutes
- C1: jump squat: 2 x 5 (~30s rest between reps, reset & rerack bar between each rep), starting at 20% 1RM

- S1: Pullups: 2xAF
- S1: dips or pushups: 2xAF

- CORE
- LIGHT STRETCH




Week 1: Day 2: Wednesday: Workout 1
- Small Caffeine Drink: 30 minutes prior, starbucks coffee drink or something, prebottled.
- BASKETBALL WARMUP
- SVJ's: 3x3
- RVJ's: As many as you want
- LIGHT STRETCH


Week 1: Day 2: Wednesday: Workout 2
- WARMUP (ACTIVE DYNAMIC OR BASKETBALL WARMUP)
- PREHAB: SHOULDERS: 2x10, PRONE COBRA: 2x10, PRONE GLUTE: 2x10

- PRESS 1: OVERHEAD PRESS: Work up to a heavy 1 x 5:
- PULL 1: SEATED ROW: Work up to a heavy 2 x 5:
- PRESS 2: BENCH PRESS: Work up to a heavy 1 x 5:
- PULL 2: WEIGHTED CHINUPS: Work up to a heavy 1 x 5

- CORE
- LIGHT STRETCH


Week 1: Day 3: Thursday
- Active-Dynamic WARMUP
- "Stiff leg" Jump rope: 8 sets of 200 turns (i'll go more over this later)
- PREHAB: SHOULDERS: 2x10, PRONE COBRA: 2x10, PRONE GLUTE: 2x10

- REA squat: 5x3

- MSEM squat: 2 x 3 (~30s rest between reps, reset & rerack bar between each rep), 85-90% 1RM
- REST: 5 minutes
- PAUSE (1 second) DB WALKING LUNGE: 3x3: HEAVY BUT NOT MAX, PERFECT FORM:

- S1: Pullups: 2xAF
- S1: dips or pushups: 2xAF

- CORE
- LIGHT STRETCH

---

week 2:
- sunday: rest
- monday: volume lower
- tuesday: rest
- wednesday: upper body
- thursday: workout #1: jump session,  workout #2: power lower
- friday: rest
- saturday: games (use one of the warmups to hit some nice jumps, but you'll be jumping alot so..)


Week 2: Day 1: Monday
- Active-Dynamic WARMUP
- "Stiff leg" Jump rope: 8 sets of 200 turns (i'll go more over this later)
- PREHAB: SHOULDERS: 2x10, PRONE COBRA: 2x10, PRONE GLUTE: 2x10

- REA SQUAT: 3x3
- SQUAT: 3x5 (done with 6-7RM), full rest between sets
- DB WALKING LUNGE: 3x5 each (done with 6-7RM), full rest between sets
- CALF RAISE: LIGHT: 3x10, 60s rest between sets

- S1: Pullups: 2xAF
- S2: Pushups or dips: 2xAF

- CORE
- LIGHT STRETCH


Week 2: Day 2: Upper
- WARMUP (LIGHT BASKETBALL, help recover legs)
- PREHAB: SHOULDERS: 2x10, PRONE COBRA: 2x10, PRONE GLUTE: 2x10

- PRESS 1: OVERHEAD PRESS: Work up to a heavy 1 x 5:
- PULL 1: SEATED ROW: Work up to a heavy 2 x 5:
- PRESS 2: BENCH PRESS: Work up to a heavy 1 x 5:
- PULL 2: WEIGHTED CHINUPS: Work up to a heavy 1 x 5

- CORE
- LIGHT STRETCH



Week 2: Day 3: Thursday: Workout #1
- Small Caffeine Drink: 30 minutes prior, starbucks coffee drink or something, prebottled.
- BASKETBALL WARMUP
- SVJ's: 3x3
- RVJ's: As many as you want, but not too much passed dropoff since there's a workout #2
- LIGHT STRETCH



Week 2: Day 3: Thursday: Workout #2
- Active-Dynamic WARMUP
- "Stiff leg" Jump rope: 8 sets of 200 turns (i'll go more over this later)
- PREHAB: SHOULDERS: 2x10, PRONE COBRA: 2x10, PRONE GLUTE: 2x10

- REA squat: 3x3

- C1: MSEM squat: 2 x 5 (~30s rest between reps, reset & rerack bar between each rep), 85% 1RM (Lighter)
- C1-rest: 5 minutes
- C1: jump squat: 2 x 5 (~30s rest between reps, reset & rerack bar between each rep), starting at 25% 1RM

- S1: Pullups: 2xAF
- S1: dips or pushups: 2xAF

- CORE
- LIGHT STRETCH

---

week 3:
- sunday: rest
- monday: power lower
- tuesday: rest
- wednesday: workout #1: jump session        workout #2: upper body
- thursday: power lower
- friday: rest
- saturday: games (use one of the warmups to hit some nice jumps, but you'll be jumping alot so..)



week 3: Day 1: Monday
- Active-Dynamic WARMUP
- "Stiff leg" Jump rope: 8 sets of 200 turns (i'll go more over this later)
- PREHAB: SHOULDERS: 2x10, PRONE COBRA: 2x10, PRONE GLUTE: 2x10

- REA squat: 3x3 : 3 sets @ 70kg

- C1: MSEM squat: 2 x 3 (~30s rest between reps, reset & rerack bar between each rep): 2 sets of 3 singles @ 127kg
- C1-rest: 5 minutes
- C1: jump squat: 2 x 5 (~30s rest between reps, reset & rerack bar between each rep): 2 sets of 5 @ 40 kg

- S1: Pullups: 2xAF
- S1: dips or pushups: 2xAF

- CORE
- LIGHT STRETCH




Week 3: Day 2: Wednesday: Workout 1
- Small Caffeine Drink: 30 minutes prior, starbucks coffee drink or something, prebottled.
- BASKETBALL WARMUP
- SVJ's: 3x3
- RVJ's: As many as you want
- LIGHT STRETCH


Week 3: Day 2: Wednesday: Workout 2
- WARMUP (ACTIVE DYNAMIC OR BASKETBALL WARMUP)
- PREHAB: SHOULDERS: 2x10, PRONE COBRA: 2x10, PRONE GLUTE: 2x10

DONT FORCE ANY REPS HERE, REALLY LONG STRUGGLE IS NOT GOOD, SO JUST RACK IT <- for the 5th rep etc
- PRESS 1: OVERHEAD PRESS: Work up to a heavy 1 x 5: top set last time was 50kg
- PULL 1: SEATED ROW: Work up to a heavy 2 x 5: top set last time was 77.5kg
- PRESS 2: BENCH PRESS: Work up to a heavy 1 x 5: top set last time was 90kg for 4, hit 85kg for 5 or 90kg for 5
- PULL 2: WEIGHTED CHINUPS: Work up to a heavy 1 x 5: top set last time was at "20kg"

- CORE
- LIGHT STRETCH


Week 3: Day 3: Thursday
- Active-Dynamic WARMUP
- "Stiff leg" Jump rope: 8 sets of 200 turns (i'll go more over this later)
- PREHAB: SHOULDERS: 2x10, PRONE COBRA: 2x10, PRONE GLUTE: 2x10

- REA squat: 5x3 : 5 sets of 3 with 65 kg

- MSEM squat: 2 x 3 (~30s rest between reps, reset & rerack bar between each rep): 2 sets of 3 singles with 120kg <- work on extra speed here, lighter because of game on saturday
- REST: 5 minutes
- PAUSE (1 second) DB WALKING LUNGE: 3x3: HEAVY BUT NOT MAX, PERFECT FORM: 3 sets of 3 @ 30,30,30

- S1: Pullups: 2xAF
- S1: dips or pushups: 2xAF


- CORE
- LIGHT STRETCH

---

week 4:
- sunday: rest
- monday: power lower
- tuesday: rest
- wednesday: upper body
- thursday: workout #1: jump session,  workout #2: power lower
- friday: rest
- saturday: games (use one of the warmups to hit some nice jumps, but you'll be jumping alot so..)


Week 4: Day 1: Monday
- Active-Dynamic WARMUP
- PREHAB: SHOULDERS: 2x10, PRONE COBRA: 2x10, PRONE GLUTE: 2x10

- 18" DJ: 2 x 10
- REA SQUAT: 5x3 : 70kg
- SQUAT: 2 x 8 singles (done explosively, ~15-30s rest between reps) : ~110kg

- S1: Pullups: 2xAF
- S1: Pushups or dips: 2xAF
- S1: back extensions: 2x

- CORE
- LIGHT STRETCH


Week 4: Day 2: Wednesday
- AD-warmup
- Light sprint warmup
- 10 yard sprints: 5
- 20 yard sprints: 4
- broad jumps: 3x5
- LIGHT STRETCH



Week 4: Day 3: Thursday: Workout #1
- Small Caffeine Drink: 30 minutes prior, starbucks coffee drink or something, prebottled.
- BASKETBALL WARMUP
- SVJ's: 3x3
- RVJ's: As many as you want, but not too much passed dropoff since there's a workout #2
- LIGHT STRETCH



Week 4: Day 3: Thursday: Workout #2
- Active-Dynamic WARMUP
- PREHAB: SHOULDERS: 2x10, PRONE COBRA: 2x10, PRONE GLUTE: 2x10

- REA SQUAT: 5x3 : 70kg
- SQUAT: 2 x 8 singles (done explosively, ~15-30s rest between reps) : ~110kg

- S1: Pullups: 2xAF
- S1: Pushups or dips: 2xAF
- S1: back extensions: 2x

- CORE
- LIGHT STRETCH

---

ok we'll fill in stuff you are unsure of etc.. and i'll re-edit as you reply.