Adarq.org

fwiw part of why it took me so long to get to my goal is because i did go off on so many tangents. i did starting strength, i did smolov jr, i did lots of bootcamps/crossfit early on, i spent a summer focusing on sprints and even entered a couple of races where i came face to face with my own slowness. it's not the only reason: traveling even with the moderate frequency that i do interrupts training and i'm also injury-prone. but the few burts of progress i have made were when first adarq and then t0ddday wrote me programs and i did them without thinking, except to (as t0ddday said) allow myself not to push myself to the point of getting hurt.

shout out to kellyb/VJB, too, i made some progress on that too when i first started on this journey.

how long did the 5 take?

flute dominant?

http://www.sbnation.com/2016/8/19/12467438/rio-olympics-2016-athletes-small-nations-richson-simeon

as a d-line cutter, anaerobic endurance is paramount. you can be the quickest or bounciest dude in the world but if your team throws a zone and in you're in the cup and you die, your usefulness declines real quick. IIRC, greater aerobic fitness enables faster recovery between points, as well.

you're tall and can jump reasonably well, certainly well enough to sky the majority of players if you have a good read. can't remember how fast you are but top speed is less important than route-running on O and change of direction ability on D.

if i were you i'd follow t0ddday's advice and do some technique work for SLRVJ -- at a disc as much as possible, get someone to huck to you and go up for it, or throw high under throws -- and cutting/route-running, and focus on repeat sprints. as the season goes on you can cut back on the sprinting volume but you're still worried about being in good enough shape so put the emphasis on that for now. workouts could be something like:

- throws, route running, SLRVJ (15-20 mins total)
- repeat sprints a la the t0ddday 150 hell workout that makes me want to throw up (no idea how long this would take)
- more throws and SLRVJ to cool down and practice skills while tired (10-15 mins total)

maryland is still in the top-5 for gold medals won by country, tied for russia with 12. today's maryland champ is wrestler helen maroulis, who grew up 30-40 minutes from me.

after this weekend we should have at least 15 (durant, melo, and angel mccoughtry). gary russell (boxing), aaron russell (volleyball), and kyle snyder (wrestling) all still have realistic shots at gold, too.

suck it russia. and california.

how's your knee?

don't have a car, in fact have never owned my own car. #citylife

WEIGHT: 185.4 (169.4 -- whoa)
SORENESS: none
ACHES/INJURIES: neck/shoulders a bit, was worse yesterday
MENTAL STATE: kind of out of it

- warm up

- T0ddday various jumps w/vest
DLRVJ w/o vest, stopped at 6 because my right knee barked

ran out of time