Adarq.org

VIC FTW

<a href="http://www.youtube.com/watch?v=h7s951N1tWw" target="_blank">http://www.youtube.com/watch?v=h7s951N1tWw</a>

right now on showtime.



also, urango vs alexander on hbo.

why did you and pete not get along if you were doing an awesome job, and you said he was also brilliant, and he was getting the athletes crazy results

Well, he's pretty hot tempered, which isn't helped any by being in charge of the nfl combine prep, the facility, and the college/h.s./youth training. Being hot tempered and in control of all that, sometimes he'd be cool, sometimes he'd be a complete a$$. Mostly leaning toward the a$$ side, unfortunately. Being an intern I'd try and keep to myself & only vent with the other interns, but sometimes we'd get into it.

There were four interns in total, and he made a few interns "cry", let's leave it at that.. bahaha.. At times, it felt as if you were just an intern-slave, treated like trash. I've had a bunch of interns under me @ MSC, none of them will ever tell you that I made them feel like trash. So, I'm just not down with that. I'm pretty sure his internships & experience at IMG had an effect on how he treats his interns. He had some hard internships & realized becoming drill sergeant-like gets people to listen to him. Of the 4 interns, not one would deviate from this critique:

- Insanely knowledgable
- Insanely passionate about s&c
- If you ask questions, really gets into it
- Not cool to be around
- Has a GOD complex

We got into it a bunch of times, but the one that sealed the deal was this:

(this incident came after my first internship was done, just starting my second one)

He was on vacation, so I opened up PC on a sunday morning. I was the only person there, for some reason, so I was stuck with h.s. performance and something else (I forget), two conflicting groups. Massive-overload. But whatever I'm down, I'm a great multi-tasker when it comes to that crap, I can train h.s./m.s/college all at the same time it's nutty. So, the session has about 10 more minutes, you know, people are still doing their assistance lifts, finishing up, BUT, the next session is about to start. So, say 10 minutes left on this session, at 12pm, which is when the next group is supposed to start, but instead, since we're running 10 minutes late, it would start at 12:10.

So the secretary comes running out, "start the next group". I politely tell her we're going to be done at 12:10, so, 12:10 i'll start them. She throws a fit then leaves. Keep in mind, this next group, is the UNPAID athletes, meaning, ones who are about to sign up. This would be their first session, ie, performance testing, to get their initial numbers. She comes back out at 12:05 flipping out in front of everyone, even that group's parents, trying to make me look like a moron, so I got a bit loud with her, and basically said 12:10. So I'm finishing up, right before 12:10, she comes out once more flipping out beyond belief, so I said something I shouldn't have: "get the hell out of my face" (ya, not cool, no parents could hear it though, but not cool regardless). She goes back into the office, calls pete, tells him some asinine story. Meanwhile, the group at 12:10 starts just fine, everything goes fine etc.

Here's the problem I had with that scenario: Why would a group of athletes, who have already paid & have been working out for a while, have their session cut short by 10 minutes, giving priority to a group of people who havn't even been working out at the facility? THEY HAVE WORKOUTS TO FINISH. They paid alot of money (like ~$1000 for 32 sessions or something), I am not cutting shit short. I will give THEM priority. But nah, Pete came back, scolded me for it, said never to question her etc, so I was like:

"PEACE OUT MAYNE."

He told me I burned my bridges etc, wouldn't ever get a reference from him etc. I replied, "don't need your reference."

"ADIOS."


I'm not down with people who put the bottom-line before the athletes, I'd rather work at mcdonalds.

All those facilities or coaches who put the money before the athletes, can kiss my ass. It's about getting results, not creating an illusion of AMAZINGLY-AWESOME-TRAINING, getting that initial investment, then focusing on the next potential victims. When you have a big, insane looking facility, it's so ez to charge ALOT and get tons of clients. The look & feel of a place makes people automatically trust it & drop those $$.

pc

6 March 2010

10' rim jumps.

BW@session : ~187

Weather was 9'celsium and rather strong wind, but its gonna get worse so took the chance.
Also calves were very sore from Friday. Weird soreness too , mostly at the upper part of calves.

Warmup = dynamic warmup + bunch of low-mid effort jumps

1x5 SVJs : 25,5 to 26,5

3x5 RVJs :
Big fail , thinking about runup ruined my session.
I was trying to do 2-3 max jumps ( 1 or 2 step runups ) and then 2-3 full runup jumps each set.
Weirdly , i couldnt get my normal max jumps... like someone deleted them from my mind.
My normal max aproach ( 1 or 2 steps ) felt like shit , i was geting 28'' to 29''.
My 3 steps approach felt like allways , a bit out of coordination and clumsy plant, geting 29'' to 30''.
I got 2 good full runup jumps that felt really fluid , i got easy 31+'' on those , and feeling i could do much better.

damn.. sux that it made everything go haywire, but don't give in, the 31" fluid jumps were good.

just try and keep that stuff out of your mind until after you're done with the 1-2 step runups... literally give 3 step runups a "who gives a shit" mentality..

it's kind of like, when I would coach people on their ten yard dash. some people run it in 8 steps, their leg turnover looks like a machine gun, but they aren't going anywhere. So we work on bringing them down to 6 steps in the ten. Some people instantly run better 10 yard dash times, others get slower times. For the people who run slower times, it takes a few weeks and then they are fine, but initially they feel like crap.

peace man

leonss, white kid, strong ankles, similar to GC plant.

02/05/2010

sore as hell in quads/hams, ham-tendon-injury bugging a bit.

TONS of pushups on pushup handles, but playing around with some new stuff:
- mostly one leg pushups, with other leg in bent-leg hip extension
- this killed my vmo on the straight leg on the ground.. glutes also had fatigue
- felt VERY good
- probably over 250 pushups in this fashion, quads are fatigued

stretching, because the single leg pushups made my ham tendon go crazy:
- a few stretches held for ~5 minutes or so each
- tendon stopped bugging

ps: I'll get video up of that (SL pushups) soon, and a few other exercises (poonanny squat/stepups).

pc

ARowe getting up, proving the "Can't Sleep? Who Cares - Go GITIT" article.. hoehaoehoaehoa

according to ARowe, ~32-33":



lol wtf:

http://www.zazzle.com/cr/design/pt-mug?coverimage=91221d17-fee9-4e52-a46c-83409450ad6c&pd=168309565473869307&cn=238663562064450277&linkover=True&r=4186128

holy shit that would tear anybody else's ankle in half, makes you think about how strong you got better get those ankles if you want to jump high, or be able to cut fast and change directions

yup, if your ankles break down, then everything will break down. one thing you'll notice about all of these jumper/sprinter galleries, is that they all have insane ankles, which could be completely a matter of long achilles tendons OR other factors such as strength.

the most important things these hj'rs are doing, is jamming their leg stiff.. it's almost like a piece of bamboo, jamming stiff into the ground, bending under the force you jam it, and then rebounding reflexively. That "stiff leg plant" is hardcore.

what kind of stuff do you do for the ankles adarq?

for double leg jumpers, the best stuff is:
- single/double leg bounds (non weighted & eventually utilizing weighted variations)
- stiff leg ankle hops (non weighted & eventually utilizing weighted variations)
- lateral barrier jumps
- rfi line hops (non weighted & eventually utilizing weighted variations)
- sprints
- depth jumps
- heavy calf raises

for single leg jumps it's pretty similar, but you have to take care with some of the double leg stuff depending on what phase you're in.

After detraining my vert for so long, i'm getting back into it. If my old hamstring tendon injury holds up then we'll see what happens, but the plan for now, is to target specifically the ankles. Limit all lifts to them, lots of sprinting/reactive movements etc. I want to see what my jumping will look like, focusing entirely on the ankles.

pc