Adarq.org

120822 Circuit Training upper body 30 min

Regular lifting with short rest time... hoping to lose fat.

120821 Approach Jump indoor hi rim court

Have Ball training today, I did some calf raise and stretching pre training. However, body feel sluggish, wearing the new Spain/toronto Raptor half size up Joes's sneaker.. my Jump feel weird

During training, I look at the rim above my head, it look so reachable and so close...

Attempted like 10 approach jump at different time... I felt like I am getting higher.reaching like 1 inch above this indoor rim.
(this indoor rim is a bit higher then 10', so I think i got a bit higher, at least from a approach wise)

Baby having a fever.. bad night of sleep tonight.

120815 Upperbody Circuit Fat
Did it today, 35 min... Let lose some fat please

120817 Boing Phs 5 W2 D2
Completed today Depth jump...
However, the performance is bad.. I am not able to jump as high as i should...
Just having a bad day... I wonder if today effort is all wasted..  None of my depth jump (low or hi box) is teaching my previous max height.

120819 Vert Test at my old home
Got back to my old home with that 9'11ish Rim.... and attempt to duck the Kid size ball.... and failed.
Much like my previous, running approach is a mess.  Slow run up with 2 the final two hop step into a jump caught me as high as before... 

As high as before is not good enough to dunk even the small ball, I need to get higher...

My baby and my wife is at the court... along with some kid, watching me attempt to dunk that small ball 5 or 6 times.. some are fairly close but all are rejected from the rim...

The boing vert system have some effect on my body, I can now jump higher in my 2 step jump (relatively to pre Boin)... but it did not help out on the running jump.

According to the Boin book, the last 2 weeks  (phs 6 ), which consist of 4day x 2 weeks routine will help on transforming all the new gained strength and whatever into running jump...

I can't wait to get this Boing over with, and get back to the squat rack.

If according to plan, 2nd week of Sept I will be back with squatting, and lot or running approach jump practice!
Nov 10! I want to catch the deadline.

Raptor:
In the program, there is a testing step for determining the depth drop height.  I jump from a 12 inch box and increase the box 2 inch per step.  Measuring the max vert for each jump and identify the box height where I can jump the highest.  I did that test, and from 29-32 inches box, my vert is the same while i try to stick a piece of tape on the wall.  on my 34 inch box attempt,  I suddenly got higher, but this time i did not try to stick a tape on the wall.  (A screen capture was posted in my previous post).  Due to lack of time, I did not test the 36 inches box.

On the other hand, I remember Kelly from VJB said that, the Depth Jump box height should be more or less a trainer max jump.  Base on these, I suppose the 34.5inches box seems correct... (correct me if i am wrong)

120813 Boing Phs5 W2 D1
Skipped breakfast due to gay meeting at 9-11am in the office.  
12 inches turkey subway with zero gram fat source for lunch.
1 cup of milk and 1 pcs of MrsFeild Cookie pre workout.

Note for jump training:
Just a session of depth jump fwd movement from high box, then sprint, the jump from low box, sprint again.
Finished the session with single leg depth jump vertically, I try my best to lower the contact time but the height is very limited.

Seriously focus in lowering ground contact time, I try to decrease the box height by 2 inches at first, but then I switch back to 36inches.  With the Adarq video in mind, and reviewing the boing demo video, the arm swing should be behind the body prior to landing; and right when i landed, the arm should be throw/swing upward or forward which will help with going higher and faster.  (my previous method was throwing my arm down during the drop to over load the drop, but this does also slow down my jump).

I am considering jumping from a lower box, the adarq was jumping from a 18" chair only, but he is lighting fast and he did it easily....

I am emailing Dr.Jump about the box height: the question is as follow:
If a trainer get the same max vert height in a "range" of box height during the test.  Should the trainer be depth jumping at the low end or the high end of this box height "range".


Additional Circuit Training
I got carreid away and forgot to record this.  After my jump training, I attemt to do upperbody cirucit training to lose weight.
Got this routine from the web somewhere:
Incline Chest -> Seated Shoulder press -> Sider shoulder raise -> Wide Grip Pull -> Bend over dumb roll -> Seated Over shoulder raise
3 rounds trip.

Overhead Dumb Tri extension -> Arm Curls -> Tricept cable push down - X Skipped moutain climb,high knee, burpee ignoring lower leg X
3 rounds trip

Incline Sit up 50 reps & Reverse back up 20 rep & Leg raise from laying on flat bench & 15 rep

total 30 min with light 20-30 sec pause at max when switching from exercise to exercise.

Hope this will help with weight lost...

yes. it puts a lot of stress to the knees. with proper adaptation by using sensible load on the bar (+rest +food.. etc), you will make the muscles surrounding the kness a lot stronger in response to the exercise. thats how you get stronger and not get broken.

That Nike is exoticly nice, where did u get them? must be expensive eh

Your joints are probably in pain because you're doing the plyos wrong. Has your form improved on depth drops since your last video? 36'' is pretty high. Also, like I said in my last post, you need adequate recovery time and playing 3 21pt full-court games sounds like too much activity for a rest day. Don't skip on your stretching and foam rolling either, I've learned they're really good for recovery and being able to get the next session in at the required intensity level.

One question, are you still squatting while doing BoingVert? You don't seem to be doing any leg strength work apart from BW pistol squats which seems insane.

Thanks for visiting, i was doing depth jump forward and landing in jump readying position.  Actually 24 hrs post work out, my joint felt ok, it is my over all muscle soreness that got me.

I am suppose to have League game tonight, i will Skip it.. and rest good preparing for heavy duty depth jump session tomorrow (firday)
This phs only require 2 heavy duty shock intensive training per week.

And i stopped squatting since i started boing exercise....I did want to get back to it..but i do not have enough time...or rest...

For a few moment I did want to squat like once a week for condition sake, but some of the vertical trainer said I have enough strength, lets focus 100% in reactive strength for now...

Nov 10 is my dead line, I really want to focus in vert improvement...i think i will limit myself to 1 ball session per week...

120803 Phs5 W1 Testing of Box height
Did the Day 1 warm up, and on to testing of depth drop box height.
The book said it will only take a brief moment for testing. I start ground level and from 12inch box and increase by 2 inch all the way to 34 inches. 

Using a piece of tap, I jump up and stick it on to the wall.  As I increase the box height, so does my reach.  However, it seems like sticking the tap on the wall on the right side by my side does affect my jump performance.  The rule is simple: find a box height you can reach the highest, once vert decrease, the box is too high.

Result:
- 12-26 inches, max jump reach increase gradually.
- 26-32 inches, max jump reach remain nearly the same.
(if max jump remain the same with higher box, should I use the higher box? the book did not say.)
- 34inches, I treat it as last attempt, I decided to jump without the sticky tap, and I shockingly reached Well over all previous attempts.


Looking at my previous recorded max height;  34.5 inches vertical, which align with today testing result.  I would like to try a 36inch box. But I got no more time today.


120806 Phs5 W1 day 1
Last week test concluded I am should be jump from a 34" box. But I had not tested myself on a 36"
I decided to use a 36" box as High box, I hope this is ok... as the instruction urge trainer not to let ego took over to increase box height.

Today's training consist of :
- Warm up,
- 36" Depth Jump Fwd 10 reps,
- Max sprint sprint 4 rep
- 18" Depth Jump Fwd 10 reps,
- Max sprint sprint 4 rep
- 18" Single leg Depth jump 2 x 3 each leg  (this is still tough, and hard to be reactive at all....)

Static stretch/foam rolling (did not do much at home... lazy ass) 
Able to sleep at 12:30 am which is consider early.. the next morning still feel very tire.

120724 Phs4 W2 Day3
Last week sore knee along with Monday Typhoon (strongest wind for 13 yrs recorded)  Made me delay my training for 5 days
Anyway, is Tuesday today and i finally completed week 2 day 3.
After Today boing exercise, i went to Ball training with the team for 2 hours.
My god i am exhausted. After 2 hours of training... my ankle, knee and the small tendon behind my knee is are sore with pain... have problem walking down the stair.

Obviously my body is not in shape after nearly 2 week of no basketball.. and boin/plyometric itself is not much of a condition exercise...
The 2 min game time i earned is also useles...

120725 Ph4 W2 Off day 3
Went to eat hotpot with friend till 11pm... totally slack off lazy day

120726 Ph4 W3 day 1
Finally at the last week of Phase 4 (out of 6).  My body are still a bit sore from sport 2 days ago... (probably because i am never sleeping enough with baby sleeping at 1-2am daily.
Knowing is the last week of phs 4, i am trying to do everything with max effort.  But my body is not preforming or at least i do not felt like i am pounding and giving every drop of juice flexing every inch of my muscle.

The Jump specific exercise ask me to do 4 set of 1 rep of Counter movement jump with 1 min rest....
let just say i am not able to really Hit the jackpot in 1 attempt...

Double leg bounding which i had been doing for many many times is now with the focus of shorten ground contact time; when i try to jump as fast as i can after landing, i almost trip over myself.  I think i should aim for height and pull my leg up in the air so i can swing it forward for landing more.  If i jump forward too much, the change of landing to launching direction will take too much time.

Standing triple jump is not as reactive as i want compare to last week...may be i am just too tire... i still have problem landing at the end... without shifting forward.

CM lunge stick is ok...
Body weight good morning.  3x15 with aim for speed is skipped..