Adarq.org

Lol I posted it to the dunks and shit thread. Pretty sure it qualifies for both.

They claimed 46" off 3 steps. I believe it.

Oh shit I missed that. Yeah I too would believe 46''. Heaps of big jumpers in this draft.

Track - jumps test:

Dynamic warmup

Broad jump: 2.86m

Five consecutive DL bounds: 14.78m

Standing triple: 7.78m (R), 7.66m (L) --> slipped on the left

Pushups: 31

20 leg over crunches: passed

BW: 78.5kgs

Good jumps today. Unfortunately it started pouring down during the triples, slipped bad on the left and was way off. We abandoned the 10xLRLRLR bounds. I got best in the group for the broad and DL bounds x 5, but only because some of the best guys weren't there. Still, not bad broad jump in flats and with slippery take-off. Reckon I could get 3m+ with spikes and a few more goes (we only get two attempts).

Here's some interesting insights from talking to one of the assistant coaches in my track squad on the bounding/form issue. When the form on an exercise is not technically 'perfect', the coach has to assess two things:

1) Is the exercise still giving a training benefit with the form used and;

2) Is the form being used likely to predispose the athlete to injury?

If the answer is no in both cases, then it's fine to continue to keep performing the exercise with the intent to improve the form slowly over time with practice. If however, the athlete is either not doing them with enough speed/force so that they're essentially just skipping with no hang time, or they have an obvious fault which may cause injury (i.e. obvious left/right imbalances, knee valgus/varus etc.) they need to back off and work on different drills to teach the movement. I think in your (LBSS's) case, while it doesn't look as smooth as say, the triple jumper in the vid, you're still doing it fast enough and with enough force to get a training benefit. Additionally, the form doesn't look dangerous or out of control - dorsiflexion looks OK as well (which is the bit I have trouble with). So I'd say keep it up (and keep filming). It's only an assistance exercise after all, unless you're planning on transitioning in triple jump.

Wed:

Dynamic warmup/stretch

Mile time trial - 6:20 something, can't remember (wasn't good  )

Three sets of fitness circuit (pullups, crunches, BSS@15kgs/dips, SL glute bridge raises, SL quarter squats@15kgs/ring chinups, leg over crunches, clawing drill/pushups, hip thrusts, squats@15kgs)

Fartleg: 100s-100j-100s-100j-200s-100j-100s-100j-100s-100j-100s-100j (s-sprint, j-jog)

Really hard, didn't run the mile very well and my anterior tibs were really struggling. Maybe a bit sore/inflamed from the high running volume? Been doing toes-in calf raises and heel walks on off days.

Thurs:

Warmup, 1200m jog

Marching drills x 6 w/1.5kg ankle weights

6x150m@85%

Cool-down UB/core weights

Sat:

Warmup, jog around oval

Hill sprints (seifullah style!) - 6x60m uphill, 2x120m uphill

Cool-down

First time doing hill sprints in ages, good stuff. Really feel it in the quads more.

This week is for testing. Had BW stuff today (Sun) in the gym, Tuesday is distance run in 30sec and jumps. I had a 5km fun run for MS (which is where my research is based) earlier in the morning, so was not at my best for the testing, but wasn't too bad.

Pullups: 16 (weak)

Dips: 26

50 situps with 4kg med ball throw: passed

20 straight-leg deadlifts@30kgs (legs must be straight/bar close to ground): passed

My shin splints have been good lately, same with foot. I guess if I can struggle through the training and stay on top of them they'll both become manageable over time. Particularly need to do more heel walks and strengthen the anterior tibs for shin splints.

STOP THE PRESSES! Some vert guru is saying that you DON'T have to do long hard planking sessions, you can just do his super easy workout with SPECIAL VERT-SPECIFIC SECRET TFB EXERCISE DYNAMICS and STILL get all the gains...and MORE? And all you have to do is subscribe and visit his site and enter the email you want to get spammed to hell with to learn more vert secrets?

Come on scoob, toughen up and stop looking for the easy way out! More pain is more gain. What you're doing sounds great, keep it up.

Tues: marching drills x 6, 6x60m@85-90%, 200m sprint, cooldown UB weights

Wed: 1200m time trial (4:25, -5sec), fitness circuit x 2, fartleg (100s-100j-100s-100j-200s-100j-100s), then another 1/2 set of the circuit (highlights: did 30 total pullup reps)

Thurs: missed training (work)

BW: 78kgs

My shin splints were a bit bad after Wed, I was going to take Thursday off anyway. They're mostly left leg medial but also right leg a bit. I have really weak and tight anterior tib muscles, they're on fire after the 1200m time trials. It's linked to my age-old struggle with proper dorsiflexion for sure. Now I need to calm down the pain a bit and get onto the toes in calf raises.

I have been meaning to get some secret stealth training footage, but luckily a new guy has joined the group and he's really into youtube fitness. He videoed the Tuesday session (I'm in the black doing the broad jumps at the start, chasing him down in the sprints and doing some overhead squats that I don't even remember doing at ~1:03 ). The guy at ~42s in the yellow that the youtube guy is chasing is the guy I was talking about a few posts ago, very fast guy (11.5/22.9/50.0/1:56.0 splits).

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

Yeah that would be crazy. He looks uncoordinated in that windmill dunk video in MSG but I imagine that's only because he never practices dunking. With a few weeks practice he'd be flying.

_________

Saturday: sled work (5 sets dragging 16kg sled ~60m, high knee drill for 50m then high knee pump fast for last 10m) followed by 5x50m sprints, then 220m run. Cool-down UB after. Felt shins a bit jogging in flats, spikes actually felt better.

Sun: Some dunks on the <10ft ring, the the circuit work as usual. Definitely felt shins here 

BW:78kgs

Gotta be careful with my shins. Dorsiflexion is something I've always struggled with and need to make a conscious effort to dorsiflex more on landing to absorb the forces better. Doing calf raises a lot as well to strengthen the anterior tib muscles.

Whoa I've been slack updating. Last week:

Thurs - same marching drills as Tues w/ankle weights and 4x150m at 80-85%

Sat - 5 sets of sled dragging drills (16kgs) then 220m sprint

Sun - same indoor circuit, skipping, med ball throws, jumps, core, dunks on lower ring

Tues - marching drills with ankle weights, 4x60m 80-85%

Wed - 1200m time trial (4m30s - big improvement), fitness circuit x 2, 2 laps sprint-jog

Thurs -  marching drills and 5x150m@80-85%

BW: ~78-79kgs

These sessions have been really good. Getting fit. Running jumps are getting better as well. I just need to stay on top of all the niggles though. Shins are a bit sore with all the running volume.