Adarq.org

Quote from: T0ddday on March 22, 2016, 01:50:15 pm

As far as what's next...  It depends.  Offseason workouts apply to a wide range of athletes.  Think of yourself as a college level athlete who is finishing up offseason training.  What comes next after offseason training is far different for a 400m hurdler vs a 60m/100m guy or football guy.   Your saying that the weather is good so you can jump/run.   How much of this do you want to do?   Basically, what comes next in your weight training life is dependent on what comes next in your actual performance life.  Weight training is always an adjunct never the focus - but how far we put it to the side is dependent on the needs of the athlete.  It will be less demanding for sure but for me to decide how much less demanding I need to know what you plan to do and what you want to do.   What I mean is maybe you plan to play in an outdoor soccer leauge 2x per week.  Maybe you want to run 400m in under a minute for the first time in your life.  Maybe you want to run 100m under 12 seconds.  Etc.   So, given needs and desires we can plan the next step.  But go for 12 weeks if for no other reason than it gives me time to get my online training algorithm done and prepare better.

I would like to do the obvious adarq.org member thing , peak my vert at the end of the road. Both SVJ, dropstep and RVJ. What i was really asking is how do i transition, i would imagine i would not switch straight to peak after this GPP, but do a transitioning phase where i 'harvest' the gains. Hope it makes sense? No rush though, i want to peak at late June - early July so plenty of time till then. I will keep doing this GPP till week 12, trying to push the weights up some more and see what happens.

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Obviously you want to peak your vert but is that really it?  KF style, where you don't play basketball at all?  Obviously a high vert is important for you but what I mean for designing the transition is not just your measurable goals but your athletic demands that you will be placing on yourself...  For example playing pickup basketball...  How often is that?  Is it going to increase?  Do you have other athletic goals that involve outdoors, running fast, moving better, etc?   Your program (I'm assuming) should be tailored for your demands as well as your carryover.  I am assuming that quitting playing basketball or doing any movement besides jumps would be disappointing to you, you don't want to be someone who increases their vertical by a few inches but can no longer jump during a basketball game...

A list of your demands that you place upon yourself is the first step to designing the transition.   You can leave out "life" stuff like hiking with your girl or going on a ski trip but include anything you do on a regular basis that can effect training or where you want improvement...

Quote from: Leonel on March 25, 2016, 05:50:47 am

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Gonna be 4 days of getting wasted, which is not much of a change from my usual weekends anyway.

I thought we were past that But enjoy your weekend! I'll probably also end up getting wasted tomorrow 

Haha. The difference is now instead of getting wasted every other day I leave drinking to the weekends 

I'm back home now but the wedding was pretty much 3 days of heavy drinking. My friend plays soccer with a bunch of Irishman and I was impressed with the amount of booze they demolished- most of them actually put me to shame but I guess they are Irish after all 

Why I could never make it as a rugby player.. The sport seemed to have many attributes like strength, speed, and skill.  But then there is also this intrateam and postgame value that shouldnt be overlooked called "how much alcohol can you perform in one night."   I had some friends who played and there "improvement" in drinking was astonishing... I could never keep up as I have never had high tolerance to any drugs really. 

Anterior tibial soreness not from deceleration!
Suicides are stupid.
I know why you have trouble in game dunking.
I will add more later (remind me if i forget).
Very excited by your progress.

I'm 5lbs heavier than I usually am (197 vs 192) but also, my upper body has definitely gotten bigger. In the vid I just posted, the clothes make me look kinda fat or saggy skin or something around the midsection lol. Pear-shaped. The low angle doesn't help. Still have a six pack btw. Not as defined as I could be, but that's only a short 5lbs cut away to be turning heads with it.

Lol. Same body type.  Fat guy six pack.  Im just you plus 20lbs and minus a few inches.  Do envy your squat form though.... mine was a lil worse to say the least.  What happens when you fatigue...

Wow.... standing dunk.  I dont understand it.  I can do all the other dunks.  I caught oops w 40lbs vest and belt added (be 250)... took it off...  i am still a good 6 inches from standing dunk.  I do not understand how you make that look easy..  i swear its impossible!

He obviously has good genetics for the SVJ. I understand your point though, but I was merely complementing him--not putting myself down in any way.

IMO what seems like a complement is backhanded belittling.  Complementing someone while mentioning their genetics is implicitly suggesting that their results are less a result of their training/hardwork and attributing it to their genetic advantage.  As a mixed-race track and field athlete I heard this all the time...  I would run a fast time, people would be impressed, and then ask "what are you?".   I cannot tell you the amount of crestfallen white people who would say "oh.... ok well impressive but THATS why".   This defeatist idea of racial speed superiority is IMO why almost every fast white american sprinter I have come across is a natural - because if they were not fast to begin with racial stereotypes got in the way of their self-belief to develop speed... 

I am a geneticist.  It's what I do.  I am not claiming that genetic variation doesn't play a part in our performance - but I am saying that suggesting that we have absolutely no way of knowing the component it plays in any individual and it's a waste of time to make such claims. 

I was not belittling my own genetics, but clearly having a 40" SVJ is something most people cannot accomplish through hard work.

Sorry, I'm not going to agree with something that you state "clearly" but have absolutely no way of knowing.  Consider what kingfish has done and consider what evidence you have for your claim.  When I see a longitudinal study that takes a large group of healthy 25 year old men and subjects them to almost daily heavy pause squatting, an almost flawless diet, daily heavy back extensions, mobility work, and positive belief that it is possible (basically the kingfish protocol) for five years and tests their vertical THEN we can make claims about whether or not a 40'' SVJ is something most people cannot accomplish through hard work.   Until then we do not know whether this statement is true.  CLEARLY a 40'' SVJ is something that some people cannot accomplish through hard work.  The question is how large is this group?  If we take 100 subjects will 20 of them accomplish it?  Will 40?  60?  I do not know and neither do you.  I will admit that because I train athletes and believe that the mind and belief are an extremely large component of your performance ceiling that if I had to guess how many athletes could achieve it I personally would err on the side of overestimating the percentage of people, but in truth we don't know and such a study is not likely to happen...

The study isn't likely to happen because it takes an extreme amount of work and dedication and it's a lot to ask of people.  In fact it's quite clear that KF's biggest advantage over the average trainee is not his genetics but his lifestyle.  He is lucky to have a job which has a gym and a squat rack and a schedule that affords him the ability to squat daily and be as focused as he has been.  He is lucky to earn enough money to satisfy his nutritional needs and not have to travel often for work so he can be focused.  Of course he still has to put in a ton of work.  And for that he deserves a lot of praise.

Really, for you the only question is what can you achieve if you put in the work?  Maybe only 5 out of 100 men would get a 40'' SVJ after 5 years of dedicated training...  Maybe 70 out of 100 would...  But all that matters is whether you are in that group of 5 or 70.  I don't know the size of the group or whether you are in the group that can achieve it.   BUT what I do believe is that even if you are not - the belief that you may be is paramount to your success - and it's not binary - failure has a few levels.  Maybe you believe 100% that a 40'' vertical is within your capabilities and put in the work that KF has.  Maybe your wrong and after five years you top out at 37'' or 38.5'' in the SVJ.  But that's not to shabby now is it?   But a not to shabby failure will only happen with the positive belief that you can achieve much more.  That's my two cents.

Interesting stuff.  For the macros the others are on the right track.  Low carb diets may work best for weight loss, low carb gurus will tell you its because carbs are bad - it may just because dropping the nurtrient will least satiety is easiest, but for whatever reason they seem to work well for really fat people... 

Beyond that...  when we consider performance think of it like this:  in the short term the most imprtant macros are carbs, then protein,then fat.  In the long term its the other way around.  You can store protein in muscle and blood, a few days of zero protein are harmless... but zero carbs for two days in a row and any type of endurance work and you can forget your performance.  So for your macro graph the frazy spikes in protein and fat are fine...  but you could stabalize carbs better...

Finally.  I agree w Dreyth.  DONT DELOAD.  Cut volume, increase rest.  Increase weights.  Ill try and write you an example of how when i have more time.