Adarq.org

9 June 2010

Conditioning/recovery workout
Weight@session : ~197

- 10' dynamic workout.

- 3 mins rest

INTERVALS:
- 10x80m sprints at ~60%
- 5 mins rest
- 10x80m sprints at ~60%
- Total 20 sprints , it was ~20sec sprint , ~40 sec rest.

-5 min rest

JUMPS:
- Jumping on concrete , 10' rim.
- 1x3 SVJs                  : ~26''
- 1x3 1-step DLRVJs     : ~30''
- 1x3 2-steps DLRVJs    : ~29'' , WTF???
- 1x3 full runup DLRVJs : ~31''

Sprints were nice , felt smooth and had good breaths.
Jumping sucked ass big time. Felt way too stiff , couldnt transfer any power , explosiveness = bellow zero.

oh ya, and it wasnt like i was out there doing 10, 15 sprints...

just like 4~6 ME efforts, over a relatively short distance, tho the last 2 sets surely cant be described by onlookers as sprinting lol!

Im already implementing sprints as you can see in my journal.
For the moment i prefer longer distance sprints@~50% because:
1) they cause much less fatigue/stress.
2) ME sprints burn more calories but you are constantly at 90%+ maximum heart rate , that burns pure glycogen and no fat at all.
Of course i love ME sprints , they are an awesome training tool for many many different reasons/targets.
But specific for fat loss , i think higher volume - longer distance - lower intensity ( like 50-60% ) sprints are way better

just saw ur vid...
damn, imagine if u lose those fats!!!

Thanks man
Well , losing fat at 36 years old is not that easy , i already have an ultra-clean diet , metabolism changed aging.
When i overeat i make a lot of fat together with the wanted muscle.
And when i undereat i lose a lot of muscle together with the wanted fat.
But i can get to ~14% maintaining or even improving current strength.
I also have a lot of water that i can get rid of.
Doing those 2 things would make me 12 to 15lbs lighter with the same strength , huge difference.

Quote from: vag on June 08, 2010, 04:53:46 am

Yes , that's the way, dunking in the rain FTW.
I should post a dunk from that last session i did , its right when the heavy rain starts , you can see the floor changing colour , even a few rain drops fall on the lens!

HOLY SHIT!!!
Id say thats 4'' below wrist! So 12''  over rim , 11' touch ??            

well i'll go with 3" down, i really don't know how to interpret these weird angles from my mini-tripod HEHE!!!!!! i mean i know for a fact on my first real warmup jump before dunking, i hit that .5-1" down my wrist or whatever off 3 step lead, so ya maybe it was 35? i got no idea, the angle kills me.. haha.. im uploading a vid soon of it so you can judge.. the dunk i didn't slow mo you can see some real nice float in it.

i dno lemme upload vid, hah, i can't fig out this mini-tripod shit like i can with my large tripod :F

ya man i put some rain footage at the end of the vid, i dno if you can see it while im dunking, very bright light in the vid shields it a bit.

im happy regardless

Watched the video , i insist its 4'' below wrist , given the hand angle.
My vertec-eye says 35''

lmao i know what a 1step vert is.  i was asking if your 1 step vert is as high as ur rvj.

LMAO...
Yes , they are almost the same.
SVJ = ~27,5''
1-step = ~32''
2-step = ~32,5''
3-step = ~33''

I am not very reactive , i always felt better doing "strength-jumps" , and coming out of a 12 week strength training cycle doesnt really help reactivity, neither do my 200lbs and my 18%bodyfat !
That would also answer your question earlier this week , why im stoping strength training/bulking while im PRing

7 June 2010

- "7 Days Vertical Jump Cure" routine.
- My usual lower body stretch routine.

sick graphs man

thanx man!

6 June 2010

Vertical jump testing / dunk session.
Weight@session : 200,5
Jumping on concrete , 9'10'' rim

-15' dynamic warmup
-3 mins rest
-5 ~80m sprints at 40%
-3 mins rest
-bunch of low/mid effort jumps.


1x3 SVJs : ~27,5''
1x3 1-step-lead-in RVJs , ~32,5'' , maybe even 33''
-Sudden storm , WTF , BOOOOOOOOOOOOOOOOOOOOOO        
F-U-C-K , i felt so good , was pumped with cafeine and all too , i was flying!
I was so pissed that i waited in my car for the storm to end and kept jumping on the wet court and i was still geting 32+ in all jumps.

i don't think i'm alone when i say gymnasts have ridiculously impressive muscle.

HOLY SHIT!!!