Adarq.org

ps: zgin, this shit is GREAT for vert.....

I don't have a free access to my old gym and, as a matter of facts, I don't want to waste my money coming back there.
I just stopped with karate because I actually had words with my master (a good master, a not so good person).
So I really don't feel any need to have him around me again. I simply can't bear with him. And knowing the man, he just could not leave me in peace.
The other gym I could get to around here simply don't have any bag.

So it would be cool, but it's not going to happen.

ah damn.. ya alot of martial arts people are like that.. the boxing community is very different from what i've seen.

good work on the jumps man..........are u gonna start boxing again soon (matches)?

well i want to compete in boxing ya, but i have no gym right now except for this free week.. i have to figure something out.. i mean i could just go fight in amateurs without gym access, who knows.. preferably i'd have gym access to get in some sparring/heavy bag work, that prepares the body well for boxing, without it, im just doing shadow boxing/sprints/bball dribbling/bw exercises.. not as effective :/

and since theres no Q and A do u mind if i ask random lil questions every now and then cause im still learning? first one, wats the diff between REA squats and jump squats?

ya np..

REA = reactive.. it has a freefall component, meaning, you start in standing position and then 'freefall into say, a above parallel squat position.. this results in a very brief impact, but that brief impact recruit significant motor units, because of the load on your back, you then reverse it as fast as possible.. so it has you absorbing an impact AND then overcoming it.

with jump squats, resetting between reps, there's no impact, so that extremely fast motor unit recruitment doesn't happen, but this is easier on the body, ie, it takes its toll less on the joints etc.. the only impact absorption you get is after you jump and land, but thats into a pretty tall position.. REA has you absorbing/overcoming in a lower position, really recruits the quads/hams/glutes hard.

rebounding jump squats are similar to REA, except always done alot lighter and the angle is again not as deep as REA..

REA can be done from 30-70% 1RM.. jump squats anywhere from 25-40% 1RM.

both help improve RFD, except one is a little bit more effective due to the big impact forces needed to be overcome (REA).

pc man

5/5/2010

afternoon workout: at boxing gym, got a free week

heavy bag:
- 12 rounds
- shoulders dead tired from the gloves.. felt alot slower/shoulders heavy, i need to shadow box with my gloves on, alot.. then i woulda been fine

two vids from that:


round 4: http://www.youtube.com/watch?v=4f-mOeI36zk

<a href="http://www.youtube.com/watch?v=4f-mOeI36zk" target="_blank">http://www.youtube.com/watch?v=4f-mOeI36zk</a>



round 7: http://www.youtube.com/watch?v=EbjS-KllCtg

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





shoulder is so swolen.... fucking "pumped".. left shoulder.. my delt is huge.





at night:

about 10 or so 800 m sprints, around that distance, felt great.. eyes were real tired..

some very light jumps, like 10'2-10'3.

pc

Level 7 mwahahahahah!

Congrats with your good jumps man. Can you already dunk with a 10'7 touch?

thanks man hah

nah like that's 10'7 peak, so mostly 10'5-10'6.. only way i could dunk with 10'7 is if im palming, my self lobs never go in with that height.. so i probably could if i palmed, but if i palmed, i wouldn't get my big arm swing so it would be less.. i need 10'9 or so from run up to start throwing them down weak again.

pc man!

haha thanks! im not gonna try dunks until im complete hand over rim consistently, then ill play around with lobs again.. i won't try because with my current vert i'd be slamming my messed up finger into the rim pretty hard, the one i ripped apart on that self lob 360 attempt.

pc!

you mean add in plyos or the ankle stiffness ones?

i feel you except i dont do anything real explosive in my warmups so these are the finishers to my warmups, and arent draining as i dont go for touches on low box depth jumps or anything

I just dont like going into PR jumping without doing some kind of warmup jumps, so i figure kill two birds with 1 stone and make it ankle stiffness jumps

nah i meant, when you're doing dj's that day, to do them after rvj's..

i always did very good warmups before rvj's, and rvj's were apart of my warmup.. i'd do around 15 or so warmup jumps, starting from super light leading to nearly hard..

i couldn't skimp on the warmup because of my injury-prone body, if i did, i'd get tendonditis/other issues, so my warmups were always pretty good..

ya ive never really done dj's not going for touches, i don't like the thought of it either.. i wouldnt be as motivated.

pc

excellent post man, looks solid.. only thing i'd do is plyos after svj/rvj.

pc

Quote from: adarqui on May 03, 2010, 02:47:04 pm

im confused by this though, once again

Quote

Also , i am doing only 2 days per week , 1 upper - 1 lower , so every workout is a week. Ill be doing a 3RM squat the other ( upper body ) day.

why only 1 lower a week ? i mean, sometimes you might want to do 2, especially when you're doing a strength session and an explosive session consecutively.. i mean if you feel you'd do fine on that then it's all good.. you have to lifting stimuli per week so it is good, but just saying, sometimes you might want to do two lower body sessions.. PR's are pretty much all that matters though so :F

peace!

Agreed , i was thinking of that too , when explosive workouts come in , i might do 2 lower workouts a week, monitoring how i feel etc.
That way , i may be able to do 2 repetitions of the explosive block ( 1:2:0 ).
Good shit , thanks for the tips man!

np mang!