Adarq.org

haha. thanks vag!

i down vote all grayson allen posts because i'm a grayson allen hater.

 

http://www.adarq.org/progress-journals-experimental-routines/adarq's-journal/msg144983/#msg144983
- MASSIVE PR.
- 2 mile: 10:36 / 5:18 min/mi (-27s)
- 3000m: 9:54 (-26s)

- 2 mile: first time under 11 min (previous best = 11:03)
- 3k: first time under 10 min (previous best = 10:24)

- been hunting for that 2 mile under 11 for a very long time.

will update if there's better footage.. but this is a half marathon WR at the Valencia Half: 58:18

<a href="http://www.youtube.com/watch?v=TXPEgFPbrL0" target="_blank">http://www.youtube.com/watch?v=TXPEgFPbrL0</a>

<a href="http://www.youtube.com/watch?v=cQ8Zmw_qPg0" target="_blank">http://www.youtube.com/watch?v=cQ8Zmw_qPg0</a>




wow Kiptum can run. man when he takes over, it looks like he's running an 800m race, non-stop.. dude is flying, huge strides.

Quote from: scoobychau on October 18, 2018, 11:14:15 pm

181018 Rain
I had been on and off this few week, with Jump and Squat.  I try to squat at least twice a week and jump as often as i can at lunch.

This time around, I felt a little different with a different mindset.   Over the pass years, I had been following premake program, as well as program designed from buddies on this site, and also program designed by professional over the web ( Jackw, and Taiwanese Jump coach).

They are all similar in a sense that I need to do 3 set of 8 with various exercises from 5 to 10 different variation. Even with Rest,  the ground contact is at least 200+ time.  Further more, because there is no actual COACH to watch me, the closest thing was I actualy filmed most if not all my exercise and sent it to the Taiwanese coach.  And i am not even sure if those boring footage was watched.   

This time around... i cut down on variation and rep or set. 
I only do exercise like single leg chair jump, depth drop, depth jump and on stationary stand still jump.  And i rest between reps.. i do like 6 reps... may be 8 depend on how i feel..
What i want to FOCUS is on... quality.... not quantity. I want to make sure I am doing triple extension with max effort... instead of... grinding jump after jump for 3 set of 10... with 15 sets to follow...

I dont know if things will be different.   I am not on any program or any phs for now.  I just squat to maintain or get back my strength and jump as often as i could... with that mindset.

just refuse to give up but this time.. i am really listening to my leg muscle instead of some written plan.

You have to decide what you are doing man. There is very little for you to gain from repeated jumps at this point except skill maintenance. It's also clear that squatting with little other work is ineffective for you.

Organize your training! Do some hypertrophy (even like calisthenics), and then those squat gains will come easier during the following strength block. Recognize what you are missing:  it's not quad and p-chain max strength. RFD, most likely.  Maybe your ankle force transfer could be better, maybe your armswing. Looks like you are slow dipping into the jump and that's leaving you with a weak rebound, so your hamstrings could be stronger/faster.

There is literally no reason for you to continue doing jump repeats. If you want to continue doing those maybe try them with that french contrast thing i posted a while ago here.

hypertrophy / strength:

<a href="http://www.youtube.com/watch?v=vSmq5IopKuo" target="_blank">http://www.youtube.com/watch?v=vSmq5IopKuo</a>

<a href="http://www.youtube.com/watch?v=plu9k_0BMXg" target="_blank">http://www.youtube.com/watch?v=plu9k_0BMXg</a>

also did stuff like 10x10's etc, 10-20 rep heavy MSEM clusters (mimicing dunk session work/rest ratios).



jump sessions:

<a href="http://www.youtube.com/watch?v=zjxBhSGmkr8" target="_blank">http://www.youtube.com/watch?v=zjxBhSGmkr8</a>

dunk/jump attempts until your legs wobble in the plant.



ankle stiffness / armswing stuff: (non-peak SLAH's .. peak SLAH's were pretty nuts)

<a href="http://www.youtube.com/watch?v=F3ITzUbZzMk" target="_blank">http://www.youtube.com/watch?v=F3ITzUbZzMk</a>



also did sprints, MR tuck jumps, MR double leg bounds, plate swings, and bodyweight upper stuff (pullups/dips).



for how much I weighed, I personally feel I was manhandling the bar. I mean 225 x 45 (I could have done more), at ~150 .. sure I was bouncing a bit off pins a little, should have put towels there, but that would have happened with or without pins. That weight felt like 95 lb to me at the time. I felt like I could jump squat it. So, I went from moving 225 lb, which used to be a 1RM (that took a while to get to), to something I could rep over 50 times, and I could literally "throw it around" like a toy.

those are the kinds of transformations one should be seeking IMHO.. the 1RM you start with (after say a year of training), should be a toy 3 years later. If it's not, there's a real problem.

obviously not everything is dependent on 1RM, but to me it is very significant. I wouldn't expect a "non-genetic jumper" to jump much higher if they haven't greatly improved the speed at which they move weight around.

Also: I personally don't think scoob's mechanics are a problem at all. Anything we might see from his mechanics now, is sub-optimal because he hasn't been jumping alot.

Finally, if scoob were to prioritize, i'd put strength/hypertrophy work alongside jump/dunk sessions. He's done lots of reactive work over the years, much of which is a waste of his time IMHO. So just pick a few things and grind hard. Don't put too much ingredients into the soup.



to me the formula is simple:

If you want it bad enough, you can achieve it with a wide variety of training.. but, you have to really want it - which means you are truly obsessed with it, which means you think about it often, push yourself often, and push yourself hard. You can make mistakes, but you have to learn from them. You absolutely cannot take frequent time off.

personally i'd like to see him just take the approach of:

"fuck it. i'm just going to get strong as fuck. put some serious meat on my quads/legs/glutes. jump hard as fuck. dunk hard as fuck. sprint occasionally. eat good. get enough sleep. not overthink anything. not overanalyze anything. and just train like an animal."

 



also, kingfish has given him some of the most simple advice ever, several times. again, a very simple formula.

people often avoid the correct path, because the correct path is usually the most simple yet hardest/most difficult. usually it sinks in, then everything makes sense & falls into place. It's very hard to do that when one is constantly looking for answers. The answers are simple & right in front of us. They often take brute force and consistent relentless effort.

if someone continues to go down alternative routes, I personally believe they are simply afraid to do what's needed. which is fine... it's not easy. but at some point, one has to go head on into that fear and try to overcome it.



peace!

hard speed and long.

+

mod speed and long!

MASSIVE PR!



10/28/2018

<= 4:59 mile vs <= 2:59 km:
- 9 (sub5) + 8 (sub3) = 17 of 50, 33 to go!

top3 finishes:
2018: 26/35 (stay healthy!)
2017: 6/12
2016: 4/10
2015: 0/2
2006: 0/1

diet:
- orange juice/rxbar before AM session
- almonds, orange juice, rxbar after session
- broccoli/cauliflower/yam stir fry + orange chicken
- second workout
- more orange juice, rxbars, bananas etc




08:00 AM: workout: hard speed (1050m @ 3:05 / 4:47 min/mi, 1km @ 2:58) + light long (1 hr @ 10:XX to 7:0X) ::: (grass, spikes, quads dead, temperature = incredible, headwind = brutal)
- https://www.strava.com/activities/1932283770
- https://www.endomondo.com/users/26420622/workouts/1221303283
- https://connect.garmin.com/modern/activity/3122084284

omfg at this weather. yesterday was absolutely awful. today was amazing (first real cool day since spring). hopefully there will be more of this to come.

quads pretty sore.. kinda nuts considering i didn't really do anything yesterday. maybe i'm just not used to roads anymore, and they beat me up.





that wind was really brutal.. potentially a deceptively good 1km, especially with dead quads.



well that's crazy - ENORMOUS PB: 2 mile @ 10:36 (5:18 = 5:15 + 5:21) -> first time going under 11:03... (grass, spikes, pitch dark, legs kinda dead) :: Abraham Kiptum inspired.
- https://www.strava.com/activities/1933359327
- https://www.endomondo.com/users/26420622/workouts/1221463394
- https://connect.garmin.com/modern/activity/3123375482
- 2 mile: 10:36 / 5:18 min/mi (-27s)
- 3000m: 9:54 (-26s)

i've been in search of sub11 for nearly 2 years - and just crushed it.

also massive 3000m PR: 9:54 (-26s), sub10

i basically turned a dead-leg mile into a 2 miler. halfway through the first mile I was like ok, this is stale, let me just hold it for 2 miles. and it worked. was rough but mostly mentally. felt pretty good.

will write more later maybe.

oh ya, weather was amazing today/tonight. finally cooled off.. was like ~70F tonight, 68F this morning, low humidity. That's amazing running weather for SFL.. lmao.

 

 

 

 

 

 









crazy..

so happy.

cool about the indian race. india's a hot country with a billion-plus people in it, stands to reason there would be a lot of naturally talented runners there. will be interesting to see what happens as they start investing in athletics.

ya man, lots of big races in india. they have some great production too. those races were very enjoyable to watch - the ticker on the bottom provided some great info.

Kamworor loves racing in India, he's won lots of big races there. I know some athletes boycotted races there too tho, because of smog/bad conditions etc.

https://en.wikipedia.org/wiki/List_of_Indian_records_in_athletics

that dude Sammy (photos above), with a bum hammy (from yesterday), beat a pro ironman in a 5k today.

LMFAO!@)$(@$!@)(