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Messages - adarqui

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22306
Progress Journals & Experimental Routines / Re: ADARQ's journal
« on: July 05, 2009, 06:35:12 pm »
Quote from: Kellyb on July 05, 2009, 11:57:58 am
Rearfoot running usually coincides with lack of glute activation/overactive quads.  When your pelvis isn't inherently in an optimal position and you try to run on the balls of your feet there's a ton more force involved then if your pelvic position was optimized.  If you ever get a chance, try doing about a 30 minute walk up a slight incline, focusing on contracting your glutes.  The next day see if you notice a difference in how you walk and how your foot inherently hits the ground. Also have you ever worked much on hip flexor strengthening? Given your body structure that in combo with glute activation work (which I know you're already doing), usually does good things.  

I think you're also getting a form of neural stimulation with the sprints. I think I wrote about it before way back when. If you're a bball player and you go out and do some top speed sprints beforehand (minutes or even a day), it makes everything taking place on the bball court seem slower and jumps seem easier. The problem is they can also contribute more to fatigue, so not everyone is in position to take advantage of them.

ya, growing up i had NO glutes, NO hamstrings, and good quads.. so that might explain why i became a heel->toe guy.. i mean if i sprinted MAX, i wouldnt be heel->toe... but for something like a 400 i would be, because my calfs would die 200m in and i'd be sore for 7 days or so.. so on distance sprints, or jogging on my toes for long distance, they would just completely get torn to shreds, so i always heel->toed them.


i've done that walk thing you describe, but i don't stick to it :/ i have noticed a different feel the next day.. but nothing i could explain.. very slight change.. i did it on a flat surface though not an incline.


ya im definitely getting neural + structural from the sprints.. plus i get to somewhat deload from jumping mentally, which makes me damn hungry to go out there and dunk after a week off.. so a few things contributing i think.. but i really like these 400's alot.. can't wait to run them this week! taking a week off jumping and doing 400's + squatting + lunges..


what type of hip flexor work do you recommend? i have gotten real lazy with core, and even lazier with hip flexor.. ive rarely done any hip flexor work, thats probably because they are very week.. i've only gone through a few phases of hip flexor work and i usually stopped just cause they get so tight/sore.


thanks for the post man!

peace

22307
Article & Video Discussion / Re: ADARQUI's Instant RFD Series
« on: July 04, 2009, 11:32:06 pm »
Quote from: Filippo on July 04, 2009, 03:14:16 pm
ok, after the first week of the HFPSE (high frequancy pistol squat experiment  ;D) I can say I'm quite satisfied:
now I perform the pistol a little bit fluently and max 5 reps (I've never do it before) but I've a little pain in the lumbar region, exactly in correspondence to the spine.
A question for the experts: is there a relationship between full squat and pistol? I mean: if one knows, for example, that his max squat is 240 lbs, could him calculate his max pistol with kettlebells  and vie versa?
I hope I explained it well.

saluti.

cool on the HFPSE, except for the lumbar pain.. deload a bit on the intensity of your frequency, and see if you can get that pain/soreness/whatever it is to diminish.. you definitely dont want to "keep having the pain there", chronically having this will cause damage to something.. it could just be muscular right now etc, which is fine, so just decrease intensity for a bit and see if you can get it to disappear.

i dont do pistols so i cant really answer that correlation question.. it would just be a big guess.

peace man glad you have gotten stronger already!

22308
Progress Journals & Experimental Routines / Re: ADARQ's journal
« on: July 03, 2009, 02:16:38 am »
7-2-2009 evening workout (#2)

~2 mile walk, nice and slow, while doing 50 turn full-blast-speed jump rope.. i did about 25 or so of the intervals, alternating between completely stiff leg fast hops and quick sprinter style..

the cool thing about stiff leg jump rope speed hops is that your calf just are recruit in rhythm with your fast shoulder action, so you hardly mess up even going fast as hell..

sprinter style intervals i go blazing fast.. felt real good tonight..

i messed up less than 5 times in those 25 sets.. so that was good, coordination + speed was good.

didnt get tired at all.. end of session was more explosive than beginning.

i need to get some jump rope stuff on tape (at night) for fun..

22309
Pics, Videos, & Links / Re: funny / horrible training videos
« on: July 02, 2009, 11:57:47 pm »
Quote from: 100m200m on July 02, 2009, 11:56:20 pm
Quote from: adarqui on July 02, 2009, 11:28:17 am
it would make total sense if there were NO bands...

if he was trying to eliminate the concentric, unfortunately, he'd have to have spotters help each rep up, or just do a negative and hit pins, re-rack it, repeat..

the reverse band setup is practically pulling that bar off his back on the way down.. it's canceling out the effect of those weight releasers..

;)

Yeah the bands do look like they're too strong in the video cause it looks like he's pulling the thing down with him, but if he had 110% of his max on the bar or something then he could have had the weight releasers to cancel out the effect of the bands on the way down and on the way up the band would help him lift it back up. Down part=weight of bar+(weight releasers-bands=0) up part=weight of bar-bands?

ya basically..

up part = weight of bar - (length of band at position X) <-- lol

peace

22310
Progress Journals & Experimental Routines / Re: ADARQ's journal
« on: July 02, 2009, 09:44:25 pm »
possibly nicer frame:


22311
Progress Journals & Experimental Routines / Re: ADARQ's journal
« on: July 02, 2009, 09:10:14 pm »
Quote from: RJ Nelsen on July 02, 2009, 09:05:39 pm
Andrew, you're the type of crazy I could only dream of being. Just reading about all of these 400s is making me sick. ;D

Go get it man, that sub 50 will be yours. 

hah thanks man..

i think im about to go jump rope.. fast 50 rep intervals w/ lots of rest..

22312
Progress Journals & Experimental Routines / Re: ADARQ's journal
« on: July 02, 2009, 06:20:40 pm »
Quote from: mreoyn09 on July 02, 2009, 06:14:48 pm
Got it- I thought there was some discussion over here or something directly related to your training. Now that I've switched to 400m I will be very interested to see what you can accomplish if you do ever start competing  :)

ya i been following your log..

i plan on running 400's again for 3-5 days starting tuesday.. so hopefully i can get some runs on a nice track instead of all this pavement/concrete shit.

all of my recent runs left me with no acid in my legs or anything.. just my lungs.. i just need to keep running them and get my lungs /vo2 back in shape and ill be able to keep pushing the intensity without thinking about it much.

i would seriously love to kick some ass in 400m.. and meet some really beautiful sprinter chicks.. so i have alot of motivation to do some meets in the near future ;d

peace man

22313
Progress Journals & Experimental Routines / Re: ADARQ's journal
« on: July 02, 2009, 05:56:07 pm »
Quote from: mreoyn09 on July 02, 2009, 05:39:00 pm
Quote from: adarqui on July 02, 2009, 03:10:51 pm
roger nelsen jr is my hero

his ideas on 400s aare dead on.. the more i improve on them the higher i am going to jump, as long as i keep squatting/jumping.. improving squat & getting to sub 50 400 is my goal.. ;d

I must have missed this conversation- can you explain why RJ thinks improving your 400 will boost your vertical? Sub 50 is very very legitimate time, if you could do that will a couple months worth of sprinting then I'd say you have some serious talent...

quoting him:

"And beyond weights, a few studies done on higher level sprinters revealed that the longer the race a sprinter specializes in, the greater stiffness he exhibits (in a rebound jump test). This could have to do with the fact that a byproduct of anaerobic glycolysis stimulates collagen formation in tendons and ligaments, and further studies have shown a correlation between distance training and tendon and ligament mass and strength. Either way, anaerobic glycolysis training (continuous work between 20-40 seconds in duration) or any training that generates lactic acid, also seems to be good for tendon stiffness. "

great thread he started:

http://dbhammer.proboards.com/index.cgi?board=power&action=display&thread=2383&page=1



ya well ive run 4:32 mile back when boxing.. even though i couldn't repeat it i routinely got 4:5x's and a few 4:4x's.. long distance is what i was born for..

i want to compete in 400's too eventually.. i know i can get sub 50.. i ran 1:04 1/4th mile the other day completely wrecked.

peace

22314
Progress Journals & Experimental Routines / Re: ADARQ's journal
« on: July 02, 2009, 05:37:33 pm »
nah i just ran lots of miles for boxing.. to get in great shape.

but even then, i would try and run mid-foot just say a 400m or something, and my calfs would be wrecked for a week.. i take this as a sign of major weakness, so i need to fix it.. thats my #1 priority right now.. get my body totally adapted to 400's.

i never ran for cross country or anything.. i ran in foam-like nike zoom vamero's.. like running on foam, lots of cushion for the heel, which made me heel strike even more..

even then i was still run sub 5 minute miles with heel->toe.. my vo2max was around 60 or so, and lactate threshold must have been nuts... koz handling acid was my bread and butter back then..

peace

22315
Progress Journals & Experimental Routines / Re: ADARQ's journal
« on: July 02, 2009, 05:30:44 pm »
ya..

i think i can get it within maybe 2 months or so.. gonna bust my ass.

basically im going to be doing a week of 400's/squatting, then a week of squatting/jumping.. and just keep rotating them.. i'll throw 100's/200's into the 400's week.

i just have to learn how to sprint a 400.. im a heel-toe runner, so thats why my calfs get wrecked from 400's.. but the more i get adapted, ill hit alot of pr's quickly.. my lung capacity isnt like it was when i was boxing/running alot, so once i get that to where it used to be, and get my lactate threshold back, i think i can go sub 50 for sure.

peace

22316
Progress Journals & Experimental Routines / Re: ADARQ's journal
« on: July 02, 2009, 05:06:17 pm »
7-2-2009

- ~30 jumps/dunks.. got up great in the beginning, died out kind of quick.. just because i hadn't dunked in a week i think.. missed alot of dunks because my throws were off, but everything was getting thrown down very hard.

above parallel close stance pin 11 squat:
- 265 @ 3 singles
- 245 x 9 <-- back bugging a little after this koz on one rep i went kind of crooked.. guh! tightened up pretty fast, mid back.

ill post some more pics of dunks/jumps later..

next session, sunday.. hopefully i go apeshit.

peace

22317
Progress Journals & Experimental Routines / Re: ADARQ's journal
« on: July 02, 2009, 03:10:51 pm »
roger nelsen jr is my hero

his ideas on 400s aare dead on.. the more i improve on them the higher i am going to jump, as long as i keep squatting/jumping.. improving squat & getting to sub 50 400 is my goal.. ;d

22318
Progress Journals & Experimental Routines / Re: ADARQ's journal
« on: July 02, 2009, 02:59:33 pm »
um...



note to self:

keep running 400's.

22319
Pics, Videos, & Links / Re: funny / horrible training videos
« on: July 02, 2009, 11:28:17 am »
Quote from: 100m200m on July 02, 2009, 07:36:49 am
Quote from: adarqui on July 02, 2009, 12:49:36 am
super fail, weight releasers + reverse band squat:

http://www.youtube.com/watch?v=4TdR8E2Q02E

Would this make sense if he was only trying to focus on the eccentric part of the lift and have the bands pretty much eliminate the concentric part?

it would make total sense if there were NO bands...

if he was trying to eliminate the concentric, unfortunately, he'd have to have spotters help each rep up, or just do a negative and hit pins, re-rack it, repeat..

the reverse band setup is practically pulling that bar off his back on the way down.. it's canceling out the effect of those weight releasers..

;)

22320
Pics, Videos, & Links / Re: funny / horrible training videos
« on: July 02, 2009, 12:49:36 am »
super fail, weight releasers + reverse band squat:

http://www.youtube.com/watch?v=4TdR8E2Q02E

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