Adarq.org

Good luck with it 

Looks different, i don't know but feel something will happen
  can't wait for the new site.

edit:  the little tools at the side are gone. how will we survive not being able to convert kg to lbs, not being able to calculate our verts, how?  j/k

it also says that its better to less amount of leg stiffness.
that's strange.

Quote from: seifullaah73 on September 28, 2012, 03:23:54 am

Quote from: adarqui on September 28, 2012, 01:24:49 am

next to every post now, on the left, i have two icons.. little black mask things.. click them.

the first one is a weight converter.... for quickly converting lb. to kg. or vice versa.. you can scroll the screen while the popup is pinned to the right.

the 1RM is there as a place holder.. ill get that one done shortly..


is this broken for anyone? works for me on a bunch of browsers.. one person on live chat told me it was giving them some weird 'session verification error'.. but for me/others it's working.


why black masks?because i was trying to format the buttons all nice, but they just looked dumb.. so i got fed up and decided to use little icon pictures...

the left side of each post will eventually havea bunch of tools, and ill put them inside of the 'post form' somewhere, for when we reply/quot/post actual messages..


peace

Definitely liking this feature. When i hovered over the lb to kg the help label appears said coming soon, i thought it was done, so i clicked on it and when the color started to change, oh no ... i  was expecting the screen to change red, animated devil head popping up and saying some weird crazy shit.

lol, always had to google lbs to kg conversion.
  
   

hah

so, i take it, it worked ? :F

ya i'll probably do the 1RM calculator tomorrow.. that is going to be a nice tool.. I like how it overlays and still allows us to scroll up/down, just in case we need to convert more numbers.. the 1RM calculator will be the same.

peace man!

thanks for the feedback

yep def works.   i also like when you put mouse over the text on the menu i.e. new post it turns white.
like glowing hot white. sic

Quote from: seifullaah73 on September 27, 2012, 05:14:33 am

It does make sense i guess.

So here is the plan you outlined.

monday: tempo work
tuesay: rest/recovery
wednesday: speed work  + weight training (hi intensity low body + moderate upper body)
thursday:  speed endurance
friday:  tempo work + weight training ( lower intensity )
saturday: rest/recovery
sunday: speed work + weight training ( moderate intensity )

Ok now i need your help in changing this to something suited to my area i.e. how to do tempo work you said 3x3x150m i can't measure the street could you do the distance running in terms of time and intensity sprint % instead of m, which is for monday and friday.

what type of weight training do i do for wednesday for low and upper body.

how about:
low = squat, lunges, RDL, calf raises
upper = tricep extensions, bent over rows, bench press, weighted oblique twists.

as for lower intensity you are referring to low weights and moderate weights and high weights.

is the aim also to try and get my squat up or just to develop my ham, quads, glutes, hips.

when i do the bounding i get extreme pains on my shin. my squat is weak.
when do i do what you mentioned hill runs

what type of exercise do i do for speed endurance in my area also in terms of time not distance.

so help organizing my workout routine and what type of workout i should do for them, etc.

thanks

Why can't you measure the street?  When you go to the track walk 100m and count your steps.  Go to a park or street and walk about twice that.  That should be roughly 200m.  That's your distance for your interval.  

Find a hill that takes about 10 seconds to run to the top.  Run to the top 10 times and walk down.  

You should always try and get your squat up.  

You have no need to do tricep extensions except to waste time.  A good upper body workout for you is 50 pullups, 50 dips.  When you can do it in 2 sets then you can add weight.

For your lower body there are lots of people that can give you better advice than me regarding weight training.  The only thing to remember is do not let weight training negatively affect sprinting.  Sprinting comes first.  Honestly most college level 100m sprinters blow off weight training to some degree.  For me it was often just too much in addition to grueling track workouts and school.  We still get a lot faster.

Keep it simple.  Whats your maximum high-bar full olympic squat?  If it's 100 kilos, than do about 25 reps twice a day with about 75 kilos.  When you can do that easily (ie sets of 6-8 reps) test your max and repeat with about 75% of it.  Throw in some RDLs, perhaps 3x10x135.  That's all you need.

So this what i have.

monday: tempo work
tuesay: rest/recovery
wednesday: speed work  + weight training (hi intensity low body + moderate upper body)
thursday:  speed endurance
friday:  tempo work + weight training ( lower intensity )
saturday: rest/recovery
sunday: speed work + weight training ( moderate intensity )

tempo work: 3 x 3 x 150m/ 90sec rest between & 5 minutes rest between (my understanding is that you want me to run 3 reps of 150m 90sec rest between, which is 1 set.

Q. what intensity should i be running at for the tempo?


Q. what days do i do the hill run?

For weight training lower body i will ask someone.

Speed endurance: timed 200m, 300m, 400m
400m is far i will probably get so tired at 300m, so this is what it feels like to do speed endurance training.

Q what is weight training, is that upper and lower combined?

Q. what do you mean when you say low, moderate, high intensity, example please in terms of reps and sets?

Thanks

It does make sense i guess.

So here is the plan you outlined.

monday: tempo work
tuesay: rest/recovery
wednesday: speed work  + weight training (hi intensity low body + moderate upper body)
thursday:  speed endurance
friday:  tempo work + weight training ( lower intensity )
saturday: rest/recovery
sunday: speed work + weight training ( moderate intensity )

Ok now i need your help in changing this to something suited to my area i.e. how to do tempo work you said 3x3x150m i can't measure the street could you do the distance running in terms of time and intensity sprint % instead of m, which is for monday and friday.

what type of weight training do i do for wednesday for low and upper body.

how about:
low = squat, lunges, RDL, calf raises
upper = tricep extensions, bent over rows, bench press, weighted oblique twists.

as for lower intensity you are referring to low weights and moderate weights and high weights.

is the aim also to try and get my squat up or just to develop my ham, quads, glutes, hips.

when i do the bounding i get extreme pains on my shin. my squat is weak.
when do i do what you mentioned hill runs

what type of exercise do i do for speed endurance in my area also in terms of time not distance.

so help organizing my workout routine and what type of workout i should do for them, etc.

thanks

Quote from: seifullaah73 on September 26, 2012, 05:55:16 am

Haven't been here in a long time, just moved into uni accomodation, so stressfull, cooking, waking up early.

How's everything adarq, workouts looking good.

i had this weird understanding that quads were not a good muscle to develop as it might overshadow might hams, so i concentrated on improving my hams and glutes.

well, it's hard to overdevelop the quads if you're lunging & doing direct glute/ham work

having really beast quads ties in directly to vertical jump and short acceleration with sprints.

Quote

I think this was a mistake as quads are also important in sprinting.

yup

Quote

know any good quad activation and warm drills i could use.

best quad activation stuff I know if is just the simple unloaded TKE's... either ISO or for rep-minis..

just sit down, in a leg-extension type of position, and extend both legs.. focus on really 'squeezing that vmo'.. you can hold this for time or do little controlled reps etc.. just turn on those quads manually, works really well..

Ok so firstly i don't know what TKE stands for, googled it and it said terminal knee extension, is this it? so by seated you are referring to the TKE
as the one shown in the video.

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

when you say squeeze your vmo, you mean thigh's right.
i can do this during mobility and activation phase of my workout

other than that, you'd have to turn on the quads dynamically with stuff like double or single leg pogos etc.. stiff leg.

I can do that during warm ups

as for some direct quad work (other than squat/lunges), I like leg-extension tke's for high reps (with weight on the stack), sissy squats (body weight), and utilizing HIGH REP squat/lunge schemes...

so tke is the same you mention before but with weight on the stack, is that weight on your feet area to make it harder to extend. body weight squats, ok, high rep squat/lunge schemes, hmm.... just the normal weightlifting squats and lunges, correct?

20 rep squats and long distance lunges just smash the quads.

nice 

thanks
pc

time to get a pair of beastly quads.
thanks for the advice

peace

This is sick, really does load fast, but behind the banner is bare white color, did you have a plan in mind about.
can't wait to see more transformations.
 

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