Adarq.org

3.27*BW, raw and not spotted?

His 16 ( ) years old brother :

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

If you take a frequent look in here ( http://www.adarq.org/stats/ ) like i do, you can track extraordinary statistic changes.
I believe that raptor's -350 happened not from one but from a bunch of people being pissed off from the guns thread rants. Also raptor, last week you got like +200 in one day. I noticed LBSS's -200 about the same time. My guess is that someone who has negged raptor and upped LBSS about 200 times each unsubscribed from the forum so his ratings got cancelled.
Just guesstimates from a maths/stats freak/weirdo. 

<a href="http://www.youtube.com/watch?v=uk-vI4MFys4" target="_blank">http://www.youtube.com/watch?v=uk-vI4MFys4</a>

Any one want to play guess that weight?

I counted 35 plates from the right side, so let's say 70 plates. 
I see some stacked DBs too, i would guess it is a round number like 100kg or 200lbs.

And yes, i did actually count them and then i complain i am too busy to train! 

Taking this here from LBSS's journal to stop hijacking it.

Quote from: vag on April 25, 2013, 09:22:57 am

The same for 13.2x 80m please?

@ Vag:

I simply don't believe your 13.2 80m time.  It's on the opposite end of the Avishek Self Timing craziness.  If I suspend my disbelief then the only way for someone to run that slow despite your ability to dunk is if you are absolutely the worst runner imaginable.  If that's the case you will get much faster very soon. 80m is a weird distance.  Really general rule of thumb says subtract 2 seconds for the first 10m.  Then divide the remaining time to get your high speed velocity.  So for you that would be 70m in 11.2 seconds or around 6.25 meters per second.  So, without fatigue your 60m and 100m time can be estimated using this velocity + 1 second for acceleration;  this gives you 10.6 seconds and 17.0 seconds.  I would be shocked if you can't run sub 9 and sub 15 in the 60m and 100m with just basic running, so I would correspondingly expect your 80m time to drop about 2 seconds.

I am cheating myself big time. I do a 3 points sprint start, first start the timer and then run. Also i am using a mobile phone app to time me which i have to hold during the sprint. Finally i look at the time right after finishing and report the time i saw. Extremely flawed but i don't care so much for the time itself currently, i just run at a selected intensity, i measured the times just for a general reference. I reckon i am gonna have to make accurate measurements to track progress in max sprints though, i will film my sprints first change i get.

Quote from: vag on April 25, 2013, 09:22:57 am

Also , any typical sets/reps/rest suggestions for tempo workouts?
What i currently do is:
submax tempo runs : 3 sets of 5 sprints , ~15 seconds run , 45 seconds walk back , 3 minutes between sets.
max tempo runs : 2 sets of 5 sprints , 2 minutes between sprints , 5 minutes between sets.

What are max-tempo runs?  Tempo and maximum effort do not go together.  If you are running with max velocity you don't want to have less than optimal recovery.    The submax looks fine, I would extend the time of the runs though.  Tempo runs are really good for mechanics, body composition and recovery.  They are a bit boring though so most important thing is to mix it up.  I shared one workout I really like with LBSS, run up and back on turf field (100yd and back 100yards).  Rest for about 1 min (we start a rep every 90 seconds giving about 1 minute rest) and repeat  5-10 times for 1-3 sets.   This one is a great finisher.  Also, like 4x3 x 150 where the last rep of each set of three is a bit faster than the previous two.  8x200 w/3 mins recovery is good.  Really get creative, on monday we did 300m,200m,150m,200m,300m, 500m.  Every less than 15 sec per hundred (this one hurt).   In general I find that college coaches put sprinters though TOO MUCH endurance work (thinking if it's hard it's necessarily good, or because Tommy Smith ran 500's so should today's 100m sprinters) but people who train for sprints on their own don't do nearly enough system work and stick to meaningless workouts like 3x20m.  Find a balance between the two and you will make the most gains. 

*** One thing I strongly recommend to you and everyone training to get faster in sprints is a) Enter a meet.  It's great fun.  But if you don't want to then b) video tape yourself or get a friend to do it.  If you have an Iphone or Andriod phone you can so easily tape it and use one of many apps ( V1-Golf is good - Made for golf analysis ) and figure out your time from video analysis.  Simply load the video into V1-golf and you can scroll through the video frame by frame.  Notice the frame at first movement and the first frame where your body crosses some line (you can just use your foot touching down past the line or put a traffic cone in the frame and notice when your torso passes the plane).   Since the reaction to the gun is not included with this analysis it will give you better times than you will usually achieve in a meet.  But it's highly repeatable and doesn't force you to try and run pressing a stop watch.   It's a fantastic training tool and for me my times using this method in flats are really similar to my times in a meet using blocks/spikes/adrenaline.   As LBSS is noticing if you try and self time a 60m you either cheat yourself into a slow time or cheat and get a ridiculously fast time, both of which you don't want to do.

Nice, i will use full-recovery rest times next time i go ME. Also play around with longer distances in both submax and max sprints. Max-tempo runs was a stupid self-invented term for ME sprints session.


Thanks for all that extremely useful information! 

24 April 2013

Bodyweight@session : forgot to check
Soreness : none
Injuries/aches : 

STEADY PACE JOGGING:

Total =4km ( +1km )

Laps ( per km ):
#1 : 7:36 ( +46 sec )
#2 : 7:40 ( +50 sec )
#3 : 7:45 ( +55 sec )
#4 : 7:49 ( extra km )

Total time : 30 min 50 sec
Avg time/km : 7 min 42 sec ( +52 sec )
Avg speed = 7.79 km/h ( -0.99 km/h )

Felt meh today. Wanted to do 5km but have up at 4. Pace obviously slower than last time as i was holding up resources for the extra distance.
I hate steady pace sessions with passion, but i have to keep them in to recover from sprinting.

You saw rhymes challenge and tried your luck
but sadly your poem was ugly as fuck