Adarq.org

9 April 2010

Bodyweight@session : ~197 ( AM )
Injuries/aches : none
Soreness : none

Conditioning/recovery workout

WARMUP:
-20 mins light jog ( ~130bpm )

SPRINTS:
-10x80m @ 60% ( Sprint ~20secs , rest ~40secs )

-4x10 MR tuck jumps

-My usual lower body stretch routine

COMMENTS:
-During jog calves/shins felt too stiff, in a bad way.
-Sprints were great: springy, easy, great breaths.
-MR tucks were awesome: minimum GCT , very springy , good height.

Just a mobility and muscle activation program. I doubt they are claiming huge gains off this.

^^^
This

7DVJC is a very nice glute activation / mobility / core strengthening routine and it's free. I do that on my active rest days.

The vert claims and testimonials in the pdf are about "Flying In Four" , different topic.

6 April 2011

BBall game.
Very good endurance. Lately increased gym frequence + phase in ME jump sessions seems to work.
Fair jumping, did only 2 dropstep rim jumps , got  30'' ( mid palm rim grab ) in both.
3d game in hyperdunks 2010 , the more they break the better they feel, awesome shoes.

5 April 2011

Weight@session : ~197,5 , -1.5 lbs from yesterday's whack weight although stuffed with food , nice.
Injuries/aches: none
Soreness : hamstrings & glutes DOMS , 2/5

Upper Body Workout.

BENCH PRESS:
1x6@121 ( -4. 5lbs )
1x6@132
1x6@143 ( +6.5 lbs )
1x6@154 ( +11 lbs ) , all time 6-reps   , all time PR = 3x165

SEATED ROWS
1x8@154 ( +11 lbs )
1x8@165 ( +11 lbs )
1x8@176 ( +11 lbs )
1x8@187 ( +11 lbs ) ,   ( previous was 8x176 )

STANDING MILITARY PRESS:
1x8@77
1x8@81.5 ( +4.5 lbs )
1x8@88 ( +11 lbs )
1x8@92.5 ( +4.5 lbs ) , that's a   too but it's the 3d time doing them.

CHINUPS:
4x6@BW
- All reps clean , ( +1 ) ,  

PR-ish workout is PR-ish!  

FWIW, Ill share something that helped me out a lot later in my basketball career.  In lighter practices and scrimmages you can learn to pick and choose when you jump in traffic, and more importantly, dont land right where you jumped if you dont have to.  I learned this way too late in my career or I couldve saved myself several bad ankle injuries from coming down on peoples feet around the rim, but once you start practicing it and get used to it, your chance of injury gets less and less.  Learn to jump quickly in traffic, high when you need to but always at angles or with momentum carrying you somewhere safe, the more you practice the more aware you become of it, and the less likely you are to come down on someones foot and ruin half to all of your season.

+1 to this! As my training made me jump higher , i wanted to ME on any jump. Its stupid... you must somehow learn to jump only as much as you need.
If you boxed your oponent out , no reason to sky the defensive rebound , keep boxing out and pick the ball from the ground.
If you see your teammate at the same situation , no need to go there and grab the reb in the sky. Let the ball go down and your teamate pick it.
You are outside , a teamate shoots... no need to cut and jump for the offensive rebound , there will be 6-8 people , 12-16 foots in the paint waiting for you to land on them.
And so many similar situations...
But then again , when it's competition you forget it all and go 110%. You just have to learn to go smarter , as smart as you can anyway.

THE RATIO TECHNIQUE BIG EXPERIMENT:






GREEN = done
BLUE = current
RED = pending

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2  April 2011

PHASE 3 - Cycle 4 - Stim workout

Bodyweight@session : ~195.5 ( AM )
Injuries/aches : none
Soreness : none

JUMPS ( concrete , 10' rim ):
1x4 SVJs : max = ~28,5''
1x4 dropsteps : max 32'' ( equals PR )
1x4 1/2 steps DLRVJs : max 33''
3x4 3/4 DLRVJs : max 31''
-SVJs and dropsteps felt powerful and explosive
- 1/2 steps a bit less powerfull.
- Full runups : pure shit. Tried going slow , fast , high, low , accelerating , decelerating , nothing worked , FML!
- My conclusion is that i am seriously lacking in the FA department.


HANG POWER CLEANS:
1x5@99
1x5@99 ( -11lbs )
1x5@99 ( -22lbs )
-Deliberately lowered the weight , was more interested in the shock part than the triple extension, so i used a weight that i can 100% jump the bar so catch = landing.

MSEM HALF SQUATS ( rest between reps ~30 secs , rest between sets ~3 mins ):
3x1@253
3x1@275
3x1@297 ( +11lbs )
-Last 253 rep = jump 2'' , gotta stop doing that shit before i get hurt.
-275 was harder than 297, WTF? felt heavy on back, limted ROM
-297 felt ok on back , did them in legit half depth and good speed , very happy with it.

MSEM REVERSE LUNGES ( rest between reps ~30 secs , rest between sets ~3 mins ):
3x1@165
3x1@198 ( I think it's PR , not sure )

STANDING CALVE RAISES:
1x5@220 , too easy , wasted set , WTF was i thinking?
1x5@308
1x5@374
1x5@374
-Loading that thing sucks , and also it makes funny noises when too loaded. I loaded 418 for last set but it was so noisy i was afraid it would break.

haha, i meant weight on the msem half squats. 3" of elevation means you need more weight!

Ah , ok! I don't know , the bar flies up at the last 1/8th of the movement , if i added weight the transition and lower part would not be explosive at all. Not sure if that's right though, it's a tug of war. Next time im adding 4.4 lbs , if it flies up ill add another 4.4 for the last 4 reps.

31 March 2010

Weight@session : 196
Injuries/aches : none
Soreness : Calves 1/5 , also... triceps 1/5!  WTF , probably from the power cleans, can't get how though...

Active rest:
- 7 Days Vertical Jump Cure routine.
- My usual lower body stretch routine.