Adarq.org

5/11
hucks *150

5/12
3 hour tryout
the team is mid level regionals. this will probably be my fallback if med men doesnt come through.

tryout went good but im getting gassed very easily. some days my endurance is my best quality, today it was my worst
 it was 90 degrees and i possibly didnt pre-hydrate enough. a little paranoid my tuberculosis might have returned: i was getting chills, fatigue, minor chest pain and completely randomly threw up something red (might have been the strawberries i ate in the morning).

Will double up on hydration, and make sure to get some fats as well as carbs for med men round 2. Low fat might be a contributor to my poor endurance

sounds like good advice from med men. when do you hear?

ive got a tryout tourney this weekend and the one after that is invite only

edit: apparently i was wrong and the next tryout is invite only. but i got invited back!

- tempo workout
-- run warm up x 2 km
-- run 1 km @3:46, 1 km @ 5:01, 1 km @4:08
-- run cool down x 2.4 km

- stretch

total distance 7.4 km, total time 35:46. ran with fast christian, who is fast. i held on at ~3:48 for 0.8 on the second fast km and then died. he finished his km and then looped back around to me, did not break a serious sweat. #goals. we will run together again after i'm back from the trip. especially if there are more mornings like this: sunny and 18/65 degrees. he also gave me a couple tips for the race, the main new one of which is not to panic if the first km is a little slower than target pace. contradictory to adarq's approach but on the other hand it's my first race and if i go out in 3:46 i will blow up really early. only need to average 3:59 to reach my goal and the gap between that and 3:46 is big.

quads cramping very mildly for a second after i got home.

incidentally, turns out the guy he ran the (half, not full) marathon with in hawaii was a gold medal paralympian in the 90s in...downhill skiing. blind. downhill skiing.

 

owie wowie i need that level of getting completely destroyed in my life. so awesome to have people way better than you to train with.

anyone ever do blind training? i feel like it would be great for coordination and balance. and proprioception probably not blind skiing though 

5/4
90 mins ultimate

5/5
90 mins ultimate

tomorrow: I have 2 tryouts. 9am-5pm of literal non-stop frisbee. just a brief 1.5 hour break between them.

playing friz 4 out of the 5 last days has given me a pretty good idea of where I am at:
-Throws: biggest strength is consistent mid-deep shots, especially backhand. good fast releases, breaks, give-go's. I should be careful with shooting high OI flick breaks which tend to float and have been my least consistent break throw.
-Defense: Conditioning is pretty good, speed probably not good enough to get D's on high level players going under. I should aim to force people slightly deep and stick with them as close as I can, maybe pick up a few D's on high deep shots. My handler defense has always been pretty solid so that's an option as well.
-Offense: Since I will be playing with pretty high level guys, my deep cuts should be a constant threat. Hard 2-3 steps under, stutter step deep to full commit under should almost always guarantee me a free under completion. Hard 3-4 steps under to jump cut deep should get me open for at least a few deep shots. Always be on the lookout to make breakside continuations off of swings.

ahype was today, med men this weekend.
tryout went fine. no highlight type plays but pretty consistent at everything with no wind. defensive footwork is looking shoddy once again, speed wasnt quite there.

i nees to be more honest with myself so heres a brief monologue about my feelings at the moment. i am baselessly arrogant. i have never played on a high level team. my training organization is shit. i am just ego lifting every other session and my training is likely doing more harm to my athleticism than good. barely giving myself enough time to recover.

for the rest of the summer, im keeping all non-rfd lower body to once a week and brolifting to twice a week. i have been working on a program and i have a good general idea of what i need but i need to iron the specifics out.

4/28

18 mile bike ride. was supposed to be pretty easy but might have overdone it somewhat

4/29

hang power cleans:
 bunch of 135's
185*3
175
*3+3
*3+3
*2+2

ss:
-power clean from blocks
-175 2*3
-185 2*3

tricep cable ext 52.5 3*8
face pull 27.5 3*8

ss:
-bent over bb row 115*8, 135 *8,8,7
-core circuit
--deadbugs 3*20
--alternating arm+leg raises from pushupsl position 3*12
--v-ups *8,8,15+2

ss:
ez bar curls
55*8,5,5
tricep kickback
12.5's *8,6 10's *8

ss:
band reverse flys 3*8
shrugs 180 3*10

lat pulldowns 50 2*8, 60*8

did workout exactly as planned, still struggling getting the corrext weights taking into account previous exercises

I was giving some thought about doing lots of this in my upcoming program. This guy, Alex Natera, is probably the most knowledgeable about isometrics and how they relate to sprinting:

https://www.just-fly-sports.com/modern-speed-training-alex-natera/
https://www.just-fly-sports.com/podcast-86-alex-natera/

he also has an instagram demonstrating most of the exercises

“A great muscle action with poor tendon ability and coordination is only going to take you so far, I always combine my plyometrics and isometric together”
“Integration of isometrics training in off-season and preseason periods for speed enhancement”
“I do isometrics from a seated calf raise to simulate angles in acceleration”

Quote from: LBSS on April 24, 2018, 09:01:17 am

Quote from: fast does lie on April 24, 2018, 06:49:24 am

bw - 227 horrible, im goign to go on an unhealthy cut from now until September, to get down to about 165 lb, good lucky 65 lb cut in 5 months.....

seems like a recipe for failure, man.

Why? is it because it is unhealthy or unattainable? I can do it, i have good muscle and metabolism.

because it is an extreme goal. speaking as someone who is arrogant and impatient i frequently set possible but very difficult goals and what happens is im just putting a ton of pressure on myself. in a few weeks when you are struggling, you will remember how far away from your goal you still are and how you have never done something like this before and that might be overwhelming and you could possibly revert back to your old habits

if you want to really form a solid cutting habit, you cant make drastic changes. i would start with smaller weekly habits like dropping caloric intake by x lbs, limiting binge eating to y times a week etc (i dont know your habits.) very gradual progression is how you form good habits