Adarq.org

7-30-2009

100 dunk attempts - no lie... session lasted 2 hours
- only made 3, but i was just throwing it down crazy on every try.. really hard.. 3/100 is pretty bad though.. i wasnt jumping good for the first 50 or though but i was playing with psyche-up techniques... last 50 were better than first 50.

dno just felt like doing tons of jumps.. feel pretty good surprisingly..

peace

I've actually never performed DD's or DJ's before. Tomorrow is my first time. I tested my standing CMJ and my depth jump from 12" and my CMJ was higher! LOL I already knew I had a deficiency regarding force absorption just by the way i feel when playing bball. I just wanted some quantitative data to truly know. Hoping this amort stuff will help! Planning on doing DD's from 18" this week and coupling with a vertical jump (so no, not crazy intense). I think i remember reading somewhere that i should be able to depth drop a height equal to my CMJ...is that true? Starting from 27-28" seems to high for a beginner.

well, i can actually CMJ higher than 12" box most of the time.. and im super reactive.. the 12" box just doesn't load most people up enough..

18" exceeds my cmj, and then it continues on until 30" box which usually exceeds my 18" box dj... i can only do that off 30" if i am practicing dj's from 24-30".

30" seems to be the max though for me to jump higher than my cmj.




so don't get bent out of shape if your 12" box never gets much higher than CMJ or matches it.. it could just be that the loading is too small when dropping off the box, or you are rebounding so fast then you just are not generating enough power.


peace!



edit: ya starting from ~28" for a depth drop or DJ is way to high for just starting out.. you may well be able to handle the force, but your joint articular surface takes a huge beating at first.. you need to progress into the higher boxes, but i mean if you are strong/coordinated etc, progressing properly could happen within 2-3 weeks.

I love your commitment Andrew. Training in the rain! Nice.

Cheers

Jack

haha thanks man.. ive done that on quite a few occasions.. even in some lightning, but mostly i stop if there's lightning.. my cousin got hit.. god don't like darqui's ;d

peace

7-27-2009

ss bar squat: 205 x 1 atg
ss bar lunge: 205 x 1 each leg
pullups neutral grip : 15
pushups : 31
75 lb. ssbar curl x 10

was pretty sore too.. but felt strong.

ill probably rest tomorrow.. then go 3 days in a row again but going: ssbar stepup, ssbar stepup, ssbar squat + ssbar stepup

peace

12 pullups, 30 pushups.. gonna start really pushing them soon..

i havn't done upper body in a while so im just easing back in.. im not going to do weights, just going to do pushups/pullups.

peace!

i actually had some good notes on that.. i lost most of my notes, but when i go home maybe i can dig something up.

from personal experience though, the best test is "stop watch double click" (or something similar to what you mentioned above about tapping of hands and feet).. i just double-click a stopwatch with my thumb as fast as i can.. when i'm feeling fine i get .13 or lower.. when i'm "overtrained" i've had periods where i can't even get below .17...

just make sure you get full recovery between sets..

if you're doing crazy intense drops, 5 minutes is a minimum.. otherwise 3 minutes or so should be fine.

peace

7/23/2009

- 1 hour of RFI and sprints in spikes on a soft field.. fields like that suck.. not the best rest intervals either.