Adarq.org

3/17/2010

distal-medial area of both ankles feeling a little tender. I knew it would happen eventually. Need to get it to adapt though.



~30 yard backpedal sprints:
- 10
- felt real good
- wanted to sprint longer more but don't want to get sneak attacked, can't see behind me


broad jumps:
- about 40
- found a nice playground surface to jump onto. I jump from concrete then land on that surface. Can't really land with my heels on concrete.


jog back home:
- ankles bugging a little



ISOT rotation:

neutral grip pullups:
- 18,16,15

dips:
- 10,10,10

barbell squat:
- 95 lb @ 20,20,20

single leg squat variation:
- BW @ 20,20,20

calf raises:
- BW @ 40,40,50



calfs are so dead..

pc

im struggling to understand how this relates to my training.

heh? well if it doesn't, you can learn something from it.

peace

http://minds.wisconsin.edu/bitstream/handle/1793/31290/Anaerobic%20Power%20Profiles%20for%20Track%20and%20Field%20-%20Mike%20Johnson.pdf?sequence=1

Some guy's thesis for his master's @ WISC.



Analysis of power of various track & field athletes. Not a huge sample base, but whatever, still good information. Anyone have anything like this, but done with a larger sample? If so, please link it.

First, some nice preliminary info from the study, in case anyone needs clarification:












Ok now on to the good stuff:










Any thoughts?

quote- LR DLRVJ's:
- about 10'4, tried waking up, couldn't

weaaaaaaaaaaak     yo check my pm

i replied.






got in a small car accident, nothing bad though, but someone rear ended me popped my bumper off.

pc

wtf:



http://www.glapbta.com/BFBP.pdf











Metabolic changes in skeletal muscle and blood of greyhounds during 800-m track sprint.

The aim of this study was to examine some metabolic properties and changes that occur in skeletal muscle and blood of greyhounds after an 800-m sprint. Three prime moving fast-twitch muscles were selected: biceps femoris (BF), gastrocnemius (G), and vastus lateralis (VL). The amount of glycogen utilized during the event was 42.57, 43.86, and 42.73 mumol glucosyl units/g wet wt, respectively. Expressed as a function of race time (48.3 +/- 0.7 s, n = 3), the mean rate of glycogen breakdown was 53.48 +/- 0.5 mumol.g wet wt-1.min-1 during the sprint. This is equivalent to an ATP turnover of 160 mumol.g wet wt-1.min-1, assuming 100% anaerobic conversion to lactate. This represents a conservative estimate, since greyhound muscle is heterogeneous and comprised of a large percentage of fast-twitch oxidative fibers (Armstrong et al., Am. J. Anat. 163: 87-98, 1982). The large decrease in muscle glycogen was accompanied by a 6- to 7-fold increase in muscle lactate from 3.48 +/- 0.13 to 25.42 +/- 3.54 (BF), 2.54 +/- 1.05 to 18.96 +/- 2.60 (G), and 4.57 +/- 0.44 to 30.09 +/- 1.94 mumol.g wet wt (VL), and a fall in muscle pH from 6.88 +/- 0.03 to 6.40 +/- 0.02 (BF), 6.92 +/- 0.02 to 6.56 +/- 0.02 (G), and 6.93 +/- 0.02 to 6.47 +/- 0.01 (VL). Cytosolic phosphorylation potential in BF decreased 10-fold from 11,360 +/- 680 to 1,184 +/- 347, and redox potential decreased 5-fold, indicating a marked reduction in the cytosol at this time.(ABSTRACT TRUNCATED AT 250 WORDS)






Skeletal muscle fibre composition in the dog and its relationship to athletic ability.

Skeletal limb muscles of the dog could generally be differentiated into three fibre types according to myosin adenosine triphosphatase (ATPase) (pH 9.4) and succinic dehydrogenase activities. However, because this was not always possible, for comparative purposes only, division into low myosin ATPase (slow twitch) type I and high myosin ATPase (fast twitch) type II fibres was used. The percentage of these fibre types in m deltoideus, m triceps brachii caput longum, m vastus lateralis, m gluteus medius, m biceps femoris and m semitendinosus was examined in the greyhound, crossbred and foxhound. In all muscles the greyhound had a significantly higher percentage of fibres with high myosin ATPase activity at pH 9.4 than the other breeds, with almost 100 per cent in most muscles examined. The activities of nine enzymes and glycogen concentration were determined in m gluteus medius and m semitendinosus of the greyhound and crossbred. Significantly higher levels of creatine kinase, aldolase, alanine aminotransferase and citrate synthase and significantly lower activities of 3-hydroxyacyl coenzyme A dehydrogenase and hexokinase were found in both muscles of the greyhound. The implications of these findings are discussed.

cos im piss poor at recovery, legs are still aching now as i type haha.

you'll get better now though, now that you have two days of workouts.

something to keep in mind about the volume on those days, you could do something like:

Day 1:
...
- Squat: 1 x 5, 2 x 3 (work up to a heavy 5, then heavy 3)
- Lunges: 2-3 x 5 each leg
...


Day 2:
...
- Squat: 3 x 5-8 (3 sets of 5 with ~6-7RM or 8 with ~9-10, short rest intervals, for example, 1min30s or so)
- Stepups: 2-3 x 5 each leg
...


Just an example.. Keep one day heavy (day 1) and the other day volume (day 2). Stepups don't have a significant "eccentric portion", so, they shouldn't contribute much to soreness.


Lifting one day a week usually keeps you from adapting properly, meaning, with just one day you will experience more soreness than if you train 2-3 days per week etc. Your body adapts to the frequency.

Quote from: adarqui on March 15, 2010, 07:44:15 pm

I've always beee a heel->toe runner so, finally getting somewhat adjusted to midfoot jogging really hammers my calfs hard. Until recently, i'd experience extreme soreness if I ran a mile on midfoot, we're talking 6-7 day soreness. Now it only lasts a day or so.

im a heel-->toe guy as well. first time i tried consciously to land midfoot was a barefeet attempt on a treadmill, fuck my calves were stiff for half a week after..

ya man!!!!! how horrible is that shit? check out the foot/leg mechanics thread, in crazy weird analysis... we weren't meant to run heel->toe as humans.

I fought through the pain hard, and finally overcame it. Now jogging feels so much better. Eventually once my conditioning comes back I'll have way more speed. Well, in fact, I'll be able to run faster at a given conditioning level than when I was boxing, I'd imagine, since I get more bounce running mid-foot.

My conditioning is definitely way off compared to years ago, just have to keep working.

Jogging is alot more fun on mid-foot, feels "graceful", if that makes any sense. Feels better than just plopping around on heel->toe.



When boxing, and when doing vert, if I ran heel->toe for 400m+, I'd get soreness for nearly a week. It would be so extreme.

god that's weak shit

peace

doin two pushing/pulling motions in the same day... i probably cant do too much on one of them..

well, you could do push/pull on both days then. I didn't think you wanted to do it like that from your post.

can i do the rows on the machines? cos when i do bent over rows, i feel my lower back tiring...

ya of course!

actually i have no idea what assistance exercises to do, i just picked something from that slrvj toolbox article u did..
what would u recommend?

the line hops/quick lunges are both good to do after lifting, as they aren't too CNS intensive, and they are definitely doable after lifting hard.

for double leg jumpers, stiff leg ankle hops are very effective at getting more pop out of the calfs, so you could also implement those instead of the quick lunges. with ankle hops you'd do sets of about 5 reps, stiff leg hops, lots of shoulder power, for about 5 sets or so.

the rfi line hops are real good after lifting..

also, what is this arm/shoulder assistance thing u talkin abt?

that's just the curls/shoulder stuff you like doing.. just throw in a few supersets of bicep/tricep/shoulder work if you feel up to it.

sound good?





so now you're looking at:


Day 1
- warmup
- some kind of "plyo": double or single leg bounds

- squats (shooting for higher weightages)
- walking lunges
- pullups
- OHP

- stiff leg ankle hops
- finish with core stabilization + arm/shoulder assistance


Day 2
- warmup
- some kind of plyo: double or single leg bounds

- squats (shooting for higher vol)
- stepups
- bench
- seated row

- lateral ankle hops
- finish with core circuit + arm/shoulder assistance