Adarq.org

- run 3.15km in 14:50
road.

- stretch

just to gejuflo and keep educating myself about what different paces feel like. 4:42/km pace on the road feels faster than normal but not unsustainable.

tomorrow morning intervals with gf unless something weird happens.

good thread.

<a href="http://www.youtube.com/watch?v=7XKvY-IfAtk" target="_blank">http://www.youtube.com/watch?v=7XKvY-IfAtk</a>

meant to run this morning but awoke with gnarly neck/headache. stayed in bed. headache dissipating now. most irritating.

lol yeah, looks like fast forward because is fast forward. 

further reflections on the plan:

to hit 30km/week, i would need something like

DAY 1 (total 4km)
- warm up 500m
- tempo 6 x 500m
- cool down 500m

DAY 2 (total 8km)
- easy run 8km

DAY 3 (total 0km)
- yoga/gymnastics/HIIT

DAY 4 (total 8km)
- easy run 8km

DAY 5 (total 0km)
- rest

DAY 6 (total 10km)
- very easy run x 10km

DAY 7
- yoga/gymnastics/HIIT or rest

okay! that looks doable by the end of the year.

to hit 50km/week, would need something like:

DAY 1 (total 7km)
- warm up 1km + drills
- tempo 5 x 1km
- cool down 1km

DAY 2 (total 10km)
- easy run 10km

DAY 3 (total 7km)
- warm up 1km + drills
- tempo 10 x 500m
- cool down 1km

DAY 4 (total 10km)
- easy run 10km

DAY 5
- rest

DAY 6 (total 16km)
- very easy run 16km

DAY 7
- yoga/gymnastics/HIIT or rest

gonna take me a good long while to build up to 50km/week.

3 mile run at 5.4 mph, easy just boring

low energy Eric today it not lack of sleep but lack of food.  I don't eat a lot on midnights so ill have to change that.

or maybe use it as an opportunity to shed a few pounds? calories are cumulative over the course of the week, if you have a few less on some days and then maintenance on other days you'll start losing weight.

thanks guys appreciate the help!

you are probably right, that i should more do more "real jumping". it's just that i read in the vjb that too much plyo/jump work is detrimental and with my extra basketball training, which means a lot of running and submaximal jumping->defensive drills, games, shooting drills etc, i thought i should not overdo it.

So if i got you guys right, my template is solid(? ), but i should do more "real jumping" like the toddday method instead of the ankle jumps/tuck jumps and add an extra jumping session. I think about adding it in on friday because even though i dont have a game every weekend, it's most of them.

Questions for the toddays method: how do i know when to stop? it says when you dont get higher from the extra step, but it also says if you dont get higher from the extra step try again. Im a little confused. Also how much rest should i get between jumps?

I probably have alot of videos of me jumping, i will try to upload one tomorrow. Maybe it helps.

Again really appreciate you taking the time to help me. Hopefully i can get over the hump with your help!

videos are definitely useful.

good questions.

the template is solid except, as you said, needs more time for actual jumping at the rim and less supplemental jumping. you can use the basketball training time for max jumps, as well. that can actually be a great time, after you get really good and warm from drills, layups, etc., to do some jumps.

on the T0ddday method, check out the link that adarq shared. there's a different description (clearer than the one i wrote in here, actually). basically you want to practice at the number of steps right beyond the number that gives you the highest jump, until the additional step is adding height. so if you get 33" off a two-step approach but 32" off a three-step approach, it's time to practice the three-step approach until each step is adding power and you're hitting 34"+. then and only then can you add a fourth step. i never went beyond a four-step approach, except when goofing around. fifth step didn't help. YMMV.

with respect to when to stop, IME it's best to jump until you start to lose height consistently. so if you're jumping at around 33" for the day, as soon as you start hitting 31" it's time to call it quits. adarq may disagree, given his experience with much higher volume jumping and having a resurgence late in workouts. but it's also worth noting that even when he was in full jumping mode, with no "cardio" work, he was extremely fit. like, hundreds of DB lunges in a row fit. train hard but listen and be gentle to your body, nothing derails training like an injury.