Adarq.org

thanks to all who replied.
It is actually mu first time doing HIIT in Sprinting form.

I try to do HIIT with heartrate monitor doing buerpee lunge jump indoor, and my heart rate never got that high or i guess the intensity is never as HARDCORE as a 100m sprint style.

actually.. Both Adarq and Andy Nicholson (44 yrs dunker) suggested jump rope.  Boxer style speed rope.  (i did try to jump rope 2 times, but It would take some learning / coordination work to get good at speed rope jumping)

I thought speed rope jumping is more on the Cardio side.... so i never got serious about it.  However. the Hiit Sprint... the intensity, every Single Stride require full triple extension from Glute all the way down to the ground...

i thought that is the best explosive training.... as each stride is probably more loaded compare to any jump squat or olift i had done..
at least that is how it felt to my body...

I found a parking lot 15min away from home

So i jog stretch 15 min to the parking lot. And do 10x full speed sprint.
This is the only safe way for not running into anyone.

After 10 run. Is about 30min. And need 15 min to walk back.
So an hours.

At least i am not suffering foot pain or core pain now. Crossing my finger.

The upperbosy is optional i guess. Or when it rain and i can not do any outdoor activity... Uppbody is there.

Thanks for ur fees back.

both glute not just one. so i guess is a good thing
have trouble sleeping due to the pain..(must be the cold virus also)
painful to touch my butt

after 2 hot bath and many hour of sleep. the pain is gone now,
will resume HIIT real soon..

Friday sick, Sat Sleep Sunday Sleep more, Monday morning plan to HIIT
but I end up having  diarrhea in the morning.

Wasted a perfect sunny morning .


I got to pay close attention to my recovery... is not funny any more, I remember I got Sick monthly due to over train... (2hrs twice a week only with the jump manual)
and I try to Boost my emmuse system by making fruit juice to drunk daily (which only got me Fat... but still easy to get sick)

Got to pay attention.. how to Train hard. but not over...

I talked to that MIC and re think about how far i got to where i am now.

the last time i got closest to dunking on 10.. is when i jump 4 days a week (45min each session).  Since then... I had been doing lot of different thing... weight lost, Olifting, Squat, and now HIIT.  Honestly.. with the 10foot rim removed from my area.. i am stuck with that low rim... and I am guessing my vert did not increase at all. 
Weight go from 188 to now 170 that is factual. 

To be logical...I should jump more, why am I not doing that.  MIC - Tproc 2 hrs of dunking twice a week (Not sure how many ground contact he is talking about).

Also, the HIIT is hurting the balls of my feet on my left... have problem walking after just 2 session of HIIT, but resting for 3 to 4 days the pain disappear.
Seems like i need to pay real good attention to everything I do now... Either I am old and weak it seems, or what I am doing is too extreme for my body.

May be as simple as a pair of Thick socks can save my HIIT.

Wont give up.

MY good lord.
I broke down.
after my exam,
i had been training everday at 8am... and at lunch also... night time is usualy reserved for family.

However yesterday i can not sleep at all, after woke up at 2am.. i roll around in bed will 6am and feeling all muscle acid flush out.  decide to take a hot batch at 6am and got an hrs sleep before work.

the story go like this
wednesday  0800 HIIT, 1300 45min jump, 2100 2 hrs basketbal
Thursday 0800 Olifting 45min and rest for the day
Friday 0200  woke up.. feel broken.. feel sicks. 
and i am now in the office feeling sicks.

probably can not train at all today also.

I broke down.

Exactly 48 hrs after the HIIT... All acid flush out.  my Glute is ultra sore, and same as the upper side oblique of core.. not even my shoulder... and slight headache

dame... i check my Miband for how much deep sleep i have...and i only have about 45-60 min deep sleep daily for the pass weeks

OMG.

160510 Completed Interview Exam / ended 3 weeks not training

Have be Olifting and squating and doing upper body weight exercise along with cardio (30min job twice a week at least)
And suddenly got notified about exam 3 weeks before the actual date.

ALL training stopped, focus 100 percent for the exam and the exam was on May 6th.
I did ok... Barely completed everything within the time limit. and the result will be out in 1 month.
Guess there will be 50/50 chance of passing.

and now i am back to jump training.
For some unknow reason.  may be is the pressure, or may be is the skipping lunch.. I drink at rank like 6 Lucozade during those long night study. and i ate like 10 pack of kitkat (Snack size).  but for some reason... day after the exam..i checked my weight and i am at my new low at 171lbs!

Getting close to the target weight set by Kadour of 16Xlbs.  (few days later i am back at 173lbs with eating and training resumed)




Some updated:
During the study period, I was lucky enough to got connected with ANDY (44 yrs old 5'10 dunker, this guy did jump manual in 2011 and doing bounce kit....)
he.. is not born with good vert, he trained for it. And knowing he is 44 yrs old... really give me some mental boost as to.... Not giving up.

Another person I hooked up with is this MIC (Make In China) dunk team owner.  He is also 5'X and also.... according to his sharing... he is not born with good vert.... he published alot of article related to vertical training which I will look into also.

So i have some reading and planning to do.

but  days after me exam complete, I had already went to 2 olifting session, 1 upperbody session, and completed my first in my life time 100m  x10 HIIT run. 

i have to say.. the 100M x 10 with 2-3 min rest is hardcore... took me 36 min to complete. and I felt worse than jogging for 30 min...
and 2 days after the HIIT, i felt my core and the upper side of my oblique core muscle being very sore.  I thought it is all chest bone down there.... but is sore..  I guess.. this sprinting at max speed thing stimulated something new in my body.

ok update complete.
exam now finish.. now i should.... continue that INTENSE study busy feeling...but changing the focus to other thing. Training and Work.  dont snack off!

PS. it seem like the following 8 days will all be with RAIN.... so... jumping out door.. will be impossible...

what do u guys thinks..

The key points you need to know about this exercise are:

It involves restricting blood flow of a working muscle to elicit gains in size and strength.
It sounds crazy, but it works. It is also quite safe.
Blood Flow Restriction Training (BFR) is a clever way to gain strength and power using much lighter weights than regular strength training (20-40% of 1RM).

Video here:
http://www.verticaljumping.com/weird_but_effective.html

160331 Out of no where... this happened. (Dunk Training on Low rim)

<a href="http://www.youtube.com/watch?v=yuRN16Bo2sk" target="_blank">http://www.youtube.com/watch?v=yuRN16Bo2sk</a>

No time to update my journal...
but still have time to train...
lucky.