Adarq.org

Yep mine too. Here's the vid if interested:

<a href="http://www.youtube.com/watch?v=ef93_1rhqtU" target="_blank">http://www.youtube.com/watch?v=ef93_1rhqtU</a>

Bi-monthly update lol. I should update more often, just been fairly busy with life and training. Didn't end up running anything amazing unfortunately. 12.15s at the State Champs into a -1.4w...but still not very good. Also ran at Stawell in the 70m but nothing remarkable, someone false started, and then I was a bit tentative in the restart and didn't get away that well.

It's frustrating because I really haven't missed major time with injuries. My training attendance was probably 95% over the full year of training but...didn't improve as much as I'd like in the actual comps. I always ran a better time in training than in comp, so maybe it's still a mental thing. The other possibility is that I trained too much and wasn't fresh but...I don't know. I felt well enough, didn't seem to have any major issues. Hard to say. It takes awhile to fully get back into it, I guess a years worth of training ins't much when you haven't been active in a sport for 5-6 years.

Having a little break until April 27th. Haven't done much, just played some basketball with some of the guys in the group last week. I really miss playing. I forgot how much fun it is just playing 4v4 half-court. Then I remembered why I stopped doing it after we played some rough dudes and I nearly got my knee taken out a few times!  I got a bit of hayfever though a couple of days before so my vertical wasn't much. I don't really know where it's at. I need to focus on it more. I'm still thinking along the lines of the previous post. Train about 4 days per week with a dedicated RVJ session for awhile, while the training is light. I want to get this dunking thing DONE. Can't be the last out of me, LBSS and scooby to jam! Hehe.

This is what my coach came up for me 4 reps but decided to add to more so it is between 4 and 8, I will probably bump this up a bit to 8 runs. No harm, just gradually increasing.

Wow. Either your coach is stupid or you misunderstood him. I'm guessing the latter. It's not a terrible workout but if you want to actually target your weaknesses then they need to be at least out of starting blocks for technical practice. You know what your weaknesses are now so what's your training plan? You can't just do the same session over and over like you have been.

By the way, sub-11 sec 100m by the end of 2015 is absolute lunacy. Probably one of the dumbest things you've ever said and that's saying something. Try breaking 13 seconds first!

My hands are 7.25". 10'10-6'11 is 47" btw, not 45" lol. I need a 43" inch vert to touch 10'6...lmao

That's what the '~' is for. It's not an exact science and there's a bit of error either way. All you can say is you'll definitely need 40''+.

I am not strength trained so I may have some room for improvement in that department.  Can't I use stickum on the ball to dunk? I don't care how i dunk; i just want to dunk no matter the circumstances. If that means my friend is standing on a ladder while holding the ball up a bit above the rim, then so be it. Is it possible to get to a 43 inch vert from a 33.5 inch vert if all things are correctly done? Thanks!

It's definitely possible.Given that you keep asking, I'll be honest and put the odds at somewhere around 100/1 all things considered. But it's been done. Now go and prove me wrong!

Yeah, so...more info on the knee? Is it inflammation or structural? I guess it can't be too bad if you could jump and squat. Good training lately! I have been reading and following everyone's training even though haven't been posting much.

Monthly update. Training attendance and adherence has been good. I got sick a few weeks ago and that completely destroyed a weekend's worth of running, but I hadn't been sick in 15 months so I guess I was due. The training schedule has mostly stayed the same: Tues is re-accels over 120m, Wed is gym (power pulls/squats/bench), Thurs is speed endurance (either combination 180-220m/80m runs or 150s) then Sat is block starts or competing, and Sun gym again.

My times have sucked though. Mostly disappointing:

Jan 17 (pro): 64m in 7.92 (not bad)

Jan 23/24 (sick weekend): 100m - 12.01 (+3m/s); 200m - 26 low, dead last (shouldn't have bothered)

Jan 31: 100m - 12.22 (-2.0m/s, fucking wind!)

Feb 14/15 (pro): two runs, ~8.05-8.1 (bad!)

The 12.01 really hurt. I just want to see the time being 11.xx, even with a wind and even though I know I probably would have got it if I wasn't sick (and almost definitely ran it in the no-time races). Feel like I've been putting in more training than ever for no real improvement. The pro races are also becoming more frustrating than fun. My mark (6m) hasn't increased for 6 straight races where I've finished between 2nd and 4th in my heats. At this stage I'm just throwing money away while the same guys keep making finals and winning with the same handicap. The handicapping is just not as dynamic as it should be IMO, but I'll stick with it until the end of season and see what happens.

I also think I might be really fatigued. I don't have any major injury issues at the moment, but last week the bottom just fell out, especially in the gym and during speed endurance. Was running so slow! 18.5sec for 150m when I was running 17 low the week before. Also just feel really shit each morning. I'll keep training but I'm really testing the coach now to see how he'll manage me. I've got one more chance to run <12sec...at the state championships. So no pressure or anything.

Oh yeah I forgot about the pro races. I've done about four now, just doing the 70m (although my handicap seems to have settled on 6m, so I'm actually running 64m). I just missed out on a final at the last one I went in by a few hundreds. I'm running about ~7.9-8.0sec, and realistically to win a 70m event you'd need around ~7.7 or lower (last years Stawell 70m was won in ~7.3 I think). So to win I'll need to drop down a bit more or get a boost to maybe 7m. But yeah it is fun, good for working on explosiveness/power.

Have been training as per usual. We had an awesome training camp between 26th-31st of December. Basically twice-a-day training with recovery in-between. I missed the first two sessions but managed to get the last four days in. It was crazy. Ice baths really helped, but the pain during the baths was intense. Being an elite athlete must just be a constant battle with pain.

We're having a mid-season break from gym work as it was closed over training camp, so we've been doing the fitness circuit again instead. Will do that up until end of January, then back to weights. The rest of the schedule is pretty much the same. I got up to 135kgs for 7 and 150kgs for 3 for squat, which works out to be above 2xBW. But this time around it's something I can do twice a week with plyos beforehand etc., rather than a single rested max of 2xBW like last year. Which is cool.

Racing has been really annoying. The people running the amateur competition are absolutely hopeless. I ran a 100m in mid-Dec that felt very fast, probably between 11.8-11.9ish, but the timing malfunctioned! I went back and ran a 12.3 five mins after but I was cooked. The next 100m wasn't until this weekend past. Had a really nice run, again, felt like a mid/high 11s but they fucked up the times again! They gave me a 12.19 later, but apparently when they mix up the times they have been looking back at athletes' previous times and just adjusting for the wind. So I have no idea what I ran. Really disappointing, I only have three 100m left and still haven't officially broke 12sec yet!

I've been doing some SVJs and RVJs when I can. SVJ is around the 34 mark as usual, hasn't improved much lately with no squatting. I was away over Xmas and went down to a school and just messed around. Broad jump is ~2.90m and SVJ is ~34'', did some strating drills as well for fun on the oval. I wanted to do more RVJs but didn't want to jump on concrete too much.

<a href="http://www.youtube.com/watch?v=1cOnz6ILhbM" target="_blank">http://www.youtube.com/watch?v=1cOnz6ILhbM</a>