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Messages - adarqui

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21256
Article & Video Discussion / Re: My second favorite lift, and possibly the best exercise for vertical jump
« on: April 21, 2010, 02:19:03 pm »
Quote from: LBSS on April 21, 2010, 02:13:20 pm
Quote
And the bad for your back/knees/joints/whatver usually is the result of terrible diet that promotes inflammation and never properly heals.

Also, this part is fucking hilarious and makes absolutely no sense.

ya, well diet definitely has it's impact on inflammation BUT, drops of all sorts put insane stress on the articular surface of the joints, such as knee etc.. drops from 30+" boxes into a stiff impact, really stresses the surface.

I remember seeing interesting studies on spinal shrinkage/articular surface fissures from 18" depth drops, albeit athletes can handle alot, but drops near max capacity are really going to stress the joints, regardless of diet IMO.

pc

21257
Crazy Weird Analysis & Stuff :) / Re: GALLERIES: Freak Dunkers: Golden Child
« on: April 21, 2010, 01:55:00 pm »
Quote from: Raptor on April 21, 2010, 03:02:13 am
But because of the angle, the quads need much more force to amortizate properly and prevent knee collapse.

AC is using this technique in a few dunks, if we're talking about the same plant. It's also being seen in technically defficient/physicaly strong people.

well ya AC's plant does come to mind.. he claims that he switched to a more side-plant for his 50/55.5 (heh) jumps.

i still think side plant is alot more quad, i also think it's why most basketball players with no weight training experience use this style of plant.. the stronger you get (in the p-chain , from squatting etc), the more you tend to deviate from side into a more double-neutral plant.. so if we just look at it from that perspective, the more you improve your glute/ham strength, the more you shift from side to double-neutral.. i mean, this happened with me and a bunch of other people on TVS, the stronger i got in squatting, the more i switched to double-neutral.. now that could just be because of the squat itself, my body wanting to be in the position from start to finish, but it was my p-chain that was limiting me on those below parallel squats and as i improved that i shifted.. when i used a half squat close stance neutral foot style, it didn't effect my plant one bit, i side planted even stronger.. the deep squatting journey i was on was effecting my plant big time.

pc man

21258
Crazy Weird Analysis & Stuff :) / Re: Wierd thing happened to my VERT
« on: April 21, 2010, 01:48:07 pm »
Quote from: Natho on April 21, 2010, 04:23:25 am
I just wanted to share something wierd that happened to my jumping ability.
Before last week I was focusing on Strength and Force Absorption, my DLRVJ
was increasing marginily each week then suddendly it droppped 2-4 inches, my SVJ was
still good but it seemed the more force i tried to put in the ground on run-ups the lower
my vert was. I was baffled and tried a whole bunch of different shit. Then after a game last week I started
thinking whilst be pissed off. I went outside of my house at about nine oclock at night and did some
pogo's, ankle hops, Lateral cone hops. THE VERY NEXT DAY I WAS FLYING WHAT THE F***K.
so from now on I include a lot of stuff for my ankles strenghth/stiffness in my training.

Just thought I'd share it with yall.  :)

ya we've all had stuff like that happen..

usually it's a CNS issue, for example, being too drained or fatigued. It could also be actual fatigue: lack of glycogen, inflamed fasciae, lack of nutrition, bad nutrition (too much corn syrup).

when your CNS is drained, it'll hold back the amount of power/strength/limb quickness you have, on every movement. So when you train under this reduced performance level, it usually becomes a recovery workout. For example, if you're cns is fatigued from a workout a few days ago, and you're doing MAX jumps, those jumps in reality are submax even though you're attempting to go max. It's hard to overload the CNS under these conditions, so alot of times those workouts just become recovery workouts, and the next day (or few days later) you'll be back on point.

it's alot easier to keep overloading the CNS when you're doing weightlifting wokouts, because you can really push to try and move a weight your body is telling you not too.. that turns it from a recovery workout into an extra fatigue workout, setting your recovery back a few more days.

peace!

21259
Progress Journals & Experimental Routines / Re: THE DREAM JOURNAL
« on: April 21, 2010, 01:28:15 pm »
4/20/2010

ok one of my best dreams ever..

i'm at some restaurant, some kid is messing with me.. i step outside i get sucker punched.. i beat the hell out of that guy and his friend.. then the cops come.. and among all the chaos people are being put in the police van.. i somehow "slip off" and run away.. so now the cops are after me but, i'm running through these community's/fields for what felt like 2-3 hours in the dream.

the fields/community's were all surreal with all kinds of crazy plants, fucking APES, gators, i mean this crap was out of avatar basically.

then i got woken up by an alarm clock.. man this woulda went on for a few more hours, would have been great.

pc

21260
Track & Field / Re: Nice study & analysis of power (GRAPHS)
« on: April 21, 2010, 05:08:02 am »
Quote from: Raptor on April 21, 2010, 03:05:52 am
I just love the numbers on the long jumps (horizontal jumps). I think it's such an underrated way to train for your jumping height.

ya, that's why i like bounds (double or single leg).. i mean i don't have a sandpit and probably wouldn't like doing long jumps anyway, those landings seem nuts, but bounds do provide a very powerful "mainly-horizontal" emphasis.

pc

21261
Strength, Power, Reactivity, & Speed Discussion / Re: Kelly B Article
« on: April 21, 2010, 05:05:17 am »
i'll check it out tomorrow, about to sleep.

Quote
What i understood it as, no matter what your set/rep sheme is, train hard and eat well and results will come.

that's fine for gaining strength etc, but for athletic performance improvement there are other important factors such as peaking, gpp, spp, etc.. so rep ranges can have a pretty big impact on training, so to can body composition/caloric intake.

in terms of obtaining a certain level of strength, then ya that statement is pretty accurate.. if you're raising your strength (1RM) using a 3x8, 4x10, 1x20, 5 x 3, 1x5, etc, any of those set/rep ranges will work.. but those set/rep ranges all have very different adaptations by the central nervous system in terms of power production, more so in the short term.. in the long term, once a certain level of strength is obtained, most of those set/rep ranges just listed, and their effect on the CNS, become irrelevant, because the base is there & alot more time can be spent on improving power..

I personally like to make sure power isn't being neglected for most performance programs.. An example where I wouldn't care is if someone is doing a 20 rep squat routine to really bump up 1RM insane in 4-6 weeks, I wouldn't care if vert was dying/speed was dropping etc in this case.. if you get what I mean.

peace

21262
Progress Journals & Experimental Routines / Re: ADARQ's journal
« on: April 21, 2010, 04:44:45 am »


left lower back hurt all day pretty bad.. odd shit, it felt good when i wokeup then i did something for my GPA and bam all day REALLY bugging.

161 lb today

another rainy night.. ran in the rain the whole time.. man i love stormy/rainy weather.

interval sprints:
- 6 miles worth
- pace higher than last time, felt so good
- right calf right during the run, unfortunately
- also right ham tendon acting a little odd

peace

21263
Boxing / Re: Mosley v Mayweather Jr
« on: April 21, 2010, 02:07:45 am »
[02:04am] adarq: mark my words, mosley leaves his jab out too long and 'lowers it' as he brings it back, pbf comes over the top with hard right hand then left hook, spins to his right and goes to work on shane
[02:04am] adarq: then gets out



[02:04am] adarq: look for mosley to throw his loaded right and get counter hooked hard too
^ either after a roll or as he is loading, a la gatti.

21264
Boxing / Sergio speaks out on Valero
« on: April 20, 2010, 06:21:39 pm »
http://www.boxingscene.com/?m=show&id=27085

sergio is a great dude.


21265
Basketball / Re: The T-DUB Thread
« on: April 20, 2010, 06:06:50 pm »
<a href="http://www.youtube.com/watch?v=Yg4oPtERYqY" target="_blank">http://www.youtube.com/watch?v=Yg4oPtERYqY</a>

that 2nd trick was really sick, but damn that first dunk is insane.

21266
Crazy Weird Analysis & Stuff :) / Re: GALLERIES: Freak Dunkers: Golden Child
« on: April 20, 2010, 05:48:41 pm »
Quote from: Raptor on April 20, 2010, 08:15:38 am
I don't get why a "squat plant" (both feet at the same time) has more posterior chain amortization ???

I thought the quads take a lot more beating trying to decelerate and prevent the knees from collapsing than when planting sideways, since planting sideways brings a bit of a twist and the plant occurs at a different angle than a direct overload of the quads that happens in a straight-forward plant.

I don't get it.

i'm not talking squat plant just being both feet same time, im talking landing both feet, squared to the basket, just like a squat / SVJ would be.. these jumps usually have slower run ups, which means less deceleration.. it's more of a strength jump where you hop into a plant (quarter squat or lower) that is very balanced, both legs will be on the ground for the same amount of time, hips can be back more to load the hamstrings better..

to me it's more p-chain than side plant.


21267
Progress Journals & Experimental Routines / Re: no bounce, need bounce
« on: April 20, 2010, 04:56:32 pm »
Quote from: LBSS on April 20, 2010, 10:19:40 am
Thanks dude! I think that actually looks pretty good, although it's going to mean a big fluctuation in workout duration. But that's not a big deal at all, now that I think of it. My thought with cutting back on strength stuff was that it comes so much more easily to me than the explosive/reactive stuff that I have a tendency to over-focus on it. It's more encouraging or I feel like I'm really working hard or something. Whereas with jumps I just see where I'm touching and cringe.

Your way looks better, though. I'm gonna give that a try starting tonight with some LISS.

np man.. glad you liked it.

ya the workout duration will increase, but with that extra rest day, it works perfect.. plus those bodyweight circuits at the end can take anywhere from 5-10 minutes.. it's the conditioning at the end that will take the extra time but it's light stuff so it'll be fine.

i feel you on the jumps thing, but somehow you have to kill that "cringe" reaction.. just jump hard, get intense, fuck those negative thoughts.. sometimes it's hard to do that, for sure, can't always stay 100% focused, but if it's happening nearly every time that's not good.. think of it more of like lifting instead of jumping.

pc!

21268
Introduce Yourself / Re: Hi all
« on: April 20, 2010, 03:23:54 pm »
Quote from: Natho on April 20, 2010, 06:27:31 am
Hey, this forum looks great, I'v been training for VJ for about three years now,

I started on all that jumpsoles and air alert B.S! and for the last 2 years through reading and learning info
on forums like these I've incresed my vert to from not being able to touch the ring to aboout a 11' touch. I did this through increasing my Squat from about ~100kg to 125kg for a 5rm as well as increasing explosiveness through jumps squats and stuff and through shock. (i have real bad genetics, right now my maximum running vertical is the same as my drop step vertical, DLRVJ)

Country = Australia
Age = 16
Height = 6'3"
Reach = bout 8'2"
Squat = 125x5
Weight = 85kg

damn nice man, good work! improving to an 11' touch at 16 is no joke.. 11'6+ will be massive.

welcome to the forum.

Quote
ps. Adarqui is the man (no homo)  ;D

that's inferred in every post! bahah.

21269
Pics, Videos, & Links / Re: A "The Vert Detective" Darq strikes again
« on: April 20, 2010, 05:41:45 am »
lol'n.

21270
Pics, Videos, & Links / Re: You'd think the glute guy would be stronger
« on: April 20, 2010, 05:41:31 am »
Quote from: Adam. on April 19, 2010, 11:43:13 am
Looks like he did them, why was it too heavy?

cause it wasn't "clean" in his mind, he's getting more knee extension in there than he wants, and he's the glute guy, so, no excessive quad utilization ! ;f

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