Adarq.org

So I'm in my 4th week following the ATG coaching program. https://www.instagram.com/athletic_truth_group/ Wanted to give it a good shot before saying anything. Here's the reasoning and the review so far:

- I'm paying for it- main reason is I would routinely spend at least 10 hours a week reading fitness shit. Not even for my own programming but something I might "want" to do in the future. Also, I am hopeless with programming. I know enough to be dangerous to myself but can never decide on what to do and what not to do. The last few weeks I have spent next to no time reading fitness shit and have spend more productive time reading other shit. Anyway if I only work for one of those hours that I would spend reading fitness shit then it more than covers the cost of $50 pm.

- My body was almost at breaking point. Back, hips, knees and feel/ankles routinely felt like shit. Heavy deadlifting has done wonders for my back. Heavy squats...eh idk. Aside from some light lower back pain related to tight hip flexors I've had no knee pain the since I started. Legit no pain at all. During my 10 minute run yesterday- zero pain in the knees or ankles. I'm 39 in 4 months and this is a good sign for me.

- I had about a 45 min chat with Ben (@kneesovertoesguy) before I committed. Seriously nice dude and he reviews footage of all lifts to ensure the form is correct and will give you the ok to progress to a harder variation. He's pretty passionate about what he's doing and it really comes through in the coaching. From where I am right now there is so much room to progress which is pretty cool.

- From the looks of the IG accounts you could be convinced they don't really lift heavy and the probably don't in the traditional sense. They still do heavy deadlifts and bilateral squats but mainly focus on single leg movements.

- I'm going back to playing ball (again hahaha) and I have had the same conversation for what seems like the last 10 years. I seem to have pretty good vert but just can't put those forces through my knee at speed. A large element of of the training is building that strength and resiliency through the knee. All up there's some really interesting concepts to his training. One of them being to develop equal jumps through all plants and take offs. Wonder if I can touch the rim off my right foot haha.

Summary- yet to see any negatives. Body feels good. Going out for some jumps tonight after training today so will see how we go.

Also, there's footage of him dunking on YouTube from about 7-8 years ago and his dunks are a lot like mine. Baby dunks. Now, not so much.

should i run this race on sunday (jan 20)? (naples half, daily news half, a top 10 half in the US)

half marathon @ ~45-55F, ~21mph wind, 90% chance of rain......

could be some awful fun.

Yes. Yes you should.

14/01/19

Circuit-

Deadmill- 60s backwards x 5
Reverse Step Up- sets of 20- bw, +10, +12, +16, +20, +25
Seated Tibialis Raise- +5, +10, +15, +17.5, +20

10 min run- 1.7km (first run in ages)

Stretching- 5 mins each position
standing pike, seated piriformis, pancake, couch stretch

Training-
No Updates

Career-
I've applied to join the Australian Army on a part-time basis (Army Reserves) as infantry. I have a YOU session scheduled for Monday 21st January at 10 am where I'll have a medical assessment, psychological interview and an army interview. If I pass the interview I'll have to take a fitness test, which is a piece of piss (15 pushups, 45 sit ups & 7.5 beep test) and then get sent off for a training camp interstate for 5 weeks.

The reason I applied for the Army Reserves is because I want to keep my civilian job but I want to serve my country and learn new skills. In other developed countries, such as Greece and South Korea all civilians have to undertake military service for 12 months. Although, war and invasion in Australia is unlikely I want to be able to protect my family and country if required.

Good on you mate. Solid move. I would love to do something like this- Army, Police, Fire, etc but with kids I just can't bring myself to do it. Good luck with everything.

Quote from: Coges on January 10, 2019, 05:29:25 pm

Quote from: adarqui on January 10, 2019, 03:31:59 pm

i'd love to be in.. but i think i'm out. lol.

i love the idea of a 2019 vert comp thread tho. a competitive thread is a great.

Mate I reckon a couple of sneaky jumps would see you do quite well...

tbh, i bet it would. that's what's crazy. all of this running has me feeling so springy/powerful. sometimes i jump up onto the curb and such, or over a small railing, or over that snake several months ago (lol), and i feel so good, almost dunk level. obviously don't have that peak power anymore, but running has definitely kept that spring going. getting some of that jump specific power back would just require actual jump sessions. would be cool to do long light runs with "strides" but instead, jumps. imagine slow quarter mile recovery laps with a L-SLRVJ every lap, going at a vertec (that sounds pretty fun lmao). all of this sounds kind of "steepler" ish.

for a while now, i've been interested in potentially jumping on grass.. i wouldn't jump on hard courts anymore, or even indoor gyms. but i really do love springy grass. would be cool to buy a vertec and get some jumps in eventually. dragging it out there would suck tho. hah.

for now, i'll just spectate.



#2019vertcomp !!

Just out of interests sake maybe do a few tests. Once a month or something. Just to see where you are?

I'm in, haven't broken 32" in 6 months tho so wont be threatening anyone here. But love a good comp. Maybe we should have a hashtag and we can post updates on insta?

Nice. I haven't tested in ages. Will get my baseline next week.

Yes definitely go with a hashtag. #2019vertcomp does seem to fit nicely. Any other suggestions?

For what it's worth, it's prob cos i'd been listening to too many ppl. Like cicirunner on youtube and Vo2maxproductions who stress the miles. not sure if anyone, not even andrew had explicitly mentioned duration as the key variable while limiting distance on the longer run. No one says you have to do 'X hours' per week they all talk about '100 miles' per week

I think that's your main problem right there. Listening to runners giving advice on becoming a runner when you don't want to be a runner. I think Andrew has possibly the best advice here. Not just given his ability and knowledge as a runner but also his understanding of basketball as well.

Also I think it's worth noting that the aerobic system takes years to truly maximise whereas the anaerobic system takes far less time (weeks to a couple of months).

Quote from: adarqui on January 08, 2019, 10:22:24 pm

good point.

you should probably get an oxygen desaturation mask & hit the battle ropes hard for 3 x 30s.

if you want strong conditioning, you'll want to improve your aerobic base. there's plenty of ways to do that. running slow+long/frequently isn't the only way, but it's one of the best, easiest, and most effective. it's so easy that it's hard. people want to feel like they worked out hard, it's black magic that jogging for 1 hour real slow can improve your conditioning. but it's not black magic, it targets the heart, which responds very well to such long duration low stress activities -> every beat is a rep. the goal is to run easy (conversational) that the heart fills with as much blood as possible per beat, causing it to adapt to pump more blood per beat, at any exercise intensity.

plenty of "fit moms" & crossfit folks work out hard every day for example, but can't handle a game of basketball. training like that is easy.. :/

overanalysis can be a real problem. i'm all for you figuring it out tho.. so, find something that works & get results. but saying you've reached diminishing returns or something isn't for you, after only a few weeks .. plus saying you need to "see a progression" etc, is a little frustrating.

brb yelling at kingfish for not progressing his daily squatting to 800 lb by now..

i think he's a good example.. find something you can do daily, and just do it. don't switch shit up often, don't do all kinds of weird crazy cool shit, just pick a few things and do it daily, to perfection. if you can run hard daily, go for it. but most people can't.

in addition to that, normal "basketball people" play basketball daily, that's their daily squatting, or their daily running.

pc!

This ^^^

Coming from someone who's not a runner but tried to join the "squad", running slow is an absolute mind fuck. It's embarrassing, there's no ego to it and sometimes you can be confused with someone who broke into a fast walk. It absolutely works though.