Adarq.org

26 May 2010

Conditioning workout
Weight@session : ~200. LOL , PR , dont know if its good or bad though

- 15' dynamic workout.

- 3 mins rest

INTERVALS:
- 8x80m sprints at ~60%
- 5 mins rest
- 7x80m sprints at ~60%
- Total 15 sprints , it was ~20sec sprint , ~40 sec rest.

-5 min rest

JUMPS:
- Jumping on concrete , 10' rim.
- 1x3 SVJs                    : ~27''
- 1x3 1-step DLRVJs   : ~31'' , that's awesome , 10'6'' with just 1 step. Got it in all 3 jumps.
- 1x3 2-steps DLRVJs     : ~30'' , LOL , yes , those were all 1'' lower 
- 1x3 full runup DLRVJs  : ~32'' , good shit.

Gonna keep this up , doing moderate volume sprints & jumps as often as i can.

LOLLLLLLLLLLLZZZ

Quote from: Rip on May 23, 2010, 09:00:08 pm

You looked pretty damn high, 34-35 range..

thanks man.. i'd say 33-34, who knows what it would have looked like with cam on tripod, i'd imagine it would look less distorted, but the throw down indicates good height for sure.

another image, slightly lower imo than the dunk i posted abuv, but i zoomed in etc:

I somehow missed those pics , i just saw them!
I think this one is 10' 9 1/2'' and the other one is 1 inch higher.
So... max is like 33,5''     
Thats insane man!!!
I guess you didnt try hard enough to destroy the 2 year vert training inheritance!

vag i formally challenge u to a race for 35 inches. im at 33, ur at 32. close enough   

Ill race you to 36... years old!!!
Hurry up kid , im there in 5 months

24 May 2010

Vertical jump testing.
Jumping on concrete , 10' rim.
Weight@session : ~198

-10 mins dymanic warmup
-bunch of low/mid effort jumps.

-1x4 SVJs : last jump was 27'' , all other 26''
-1x4 1-step lead in DLRVJs : ~30,5''
-1x4 full runup DLRVJs : ~32''
-1x3 2-step lead in DLRVJs : ~31''
-1x2 full runup DLRVJs : ~30'' , 2'' performance drop , finish session.

SVJs 1-step and 2-steps felt great , happy with the achieved height too.
Full runup jumps ,  i felt like my legs had much more power than what i was able to put out:
In 1-step and 2-step jumps i felt like i was giving all i had , felt very smooth and fluid too. Full runups felt good until final plant and countermovement but take off was not fluid , i had to really try and push off , when that happens you never have good power output , i dont know if im describing it good but im sure you all know the feeling exactly.
But im happy that im getting 32'' at 198lbs and im complaining!

22 May 2010

I was ready for a jumping/dunking session , full of energy , caffeine etc , it was perfectly sunny and warm , and then a sudden storm came and fucked up my plans! 
I had to do the workout in my house...

Weight@session : ~197
DOMS from last workout : mostly hamstrings (where did that come from? probably the pause BSS... ) , a little bit sore at glutes and calves.

- Dynamic warmup 10'
- 3x10 sec bilateral line hops.
- 2x4 SVJs : ~26''
- 3x5 18'' depth jumps , didnt measure those , but they felt great.

Quote from: nba8340 on May 20, 2010, 11:54:48 pm

according to that pic with the ruler, it looks like you were getting mid 30's probably or even higher unless i'm looking at it wrnog.  You supposed to look at the lowest point of the feet or highest?

Quote from: adarqui on May 19, 2010, 05:11:41 pm

5/19/2010

bw 158, got 10 hours sleep from 12:30am to 10:30am, felt good

basketball court stuff:
- dribbling/jumping/lots of jumpers
- got up nice on a few dunk attempts, rim was like 9'11 bent down about 1", i made one on it
based on heels this is probably ~32", based on hand it'd be higher but rim is bent down 1 inch or so.. this was my highest jump of the day, everything else was 1-2" lower:



peace

well, those measurements would be, if my legs were locked out in the air + flat footed, so no not really counting the lowest part of foot because that's with my ankle plantar flexed.. somewhere up near the start of the bottom of the heel..

to me it looks around 32 based on the pic compared to my leg measurement, though I did feel like I was really getting up good..

peace man

I never trusted the heels elevation method , it is always wrong , and when its right , its just coincidence, when the legs happened to have the correct angle in the air to make it the same with the ground pic.
Rim touch point is sooo much more reliable imo.
This one looks like 31,5'' to me.
Rim touch looks like 1,5'' below wrist , so 9,5'' above , so if the rim is 9'11'' its a 10' 8,5'' touch.
But if the rim is 9'11 1/2''  , then its 32''

STRENGTH BLOCK A   :  2:1:0  :  STRENGTH - STRENGTH - EXPLOSIVE
STRENGTH BLOCK B   :  2:1:0  :  STRENGTH - STRENGTH - EXPLOSIVE
EXPLOSIVE BLOCK A  :  1:2:0  :  STRENGTH - EXPLOSIVE - EXPLOSIVE
EXPLOSIVE BLOCK B  :  1:2:0  :  STRENGTH - EXPLOSIVE - EXPLOSIVE
STIM BLOCK               :  0:0:X  :  MSEM - MSEM - MSEM - MSEM - MSEM
GREEN = DONE

20 May 2010

Weight@session: ~198.
Strength block A , Explosive workout.

2x5 18'' depth jumps

REA SQUATS :
3x4@99lbs.
That's ~35% 1RM. I did sets of 4 instead of 3, because 1st rep wouldnt be a "quality" one.
So it was 1st rep = get used to the movement , then 3 good reps.
Form was same with heavy squat , wide stance , toes pointed a little out , depth was more or less parallel.
Freefall was ok , transistion was as fast as i could , and i accelerated on my way up , would almost jump at the end.

PAUSE BSS ( tempo was like 1,5 - 1,5 - 1,5 ):
1x5@154
1x5@176
1x5@198
Not having squated heavy before those boosted them , that 5x198 with pause was just challenging ( ! ).

CALVE RAISES:
1x12@264
1x12@330
1x12@330
Took those easy because of DJs.