Adarq.org

Here is the change to the workout template


monday: rest
tuesay: upper body
wednesday: speed workout (just do their training) + lower body (high intensity + low volume)
thursday: rest
friday: lower body (low intensity + high volume)
saturay:upper body
sunday: speed workout (just do their training)

@toddday: i can do that after my hypertrophy workout, as i just need to gain some muscle mass not a lot, so i can have some muscle fibres to use an then after i can do what you suggested.

i want to utilize the gym before while i leave uni, which is till next september.
thanks for the advice.

You will make your own decisions but I am going to tell you for the last time that whoever told you that you should focus on hypertrophy at the expense of sprinting did not give you sound or even accurate advice.  Hypertrophy does not create new muscles fibers which you can then use for sprinting.  More muscle fibers would be great but unfortunately you are stuck with the amount you have and focusing on sarcoplasmic hypertrophy will only lead to you spinning your wheels with regards to actually running fast.  Good luck. 

Flying Sprints 30m is a training where you accelerate until you reach top speed then you try maintain it for 30m.
which is 72m in total.

I timed myself quite a while back for 60m which took me 8.48s

I have no good way of reliably timing myself as i train by myself and holding the stopwatch while running ruins the sprint mechanics.

how do you suggest i keep track of my abilities.

Thanks

Again sorry for the hijack but it really is a shame to not make progress.  First off, holding a small stopwatch does not necessarily ruin sprint mechanics.  Second, your times don't make sense.  You claim 3.99 for 36 meters (about 40 yards).  That's world-class amazing speed (Actually better than world class).  You also report 8.48 seconds for 60m... That's incredibly slow.  Those times don't add up.

Your best bet is to enter a track meet.  If that's not possible you can time yourself for multiple repeats of 100m and 200m which has to be your bread and butter if you actually want to be a sprinter.  You must have some friend or family member or someone who can time you over 60 meters once a month or so.  Just have them hit start on your first movement and stop when your foot touches down past the line.  This method will result in slightly faster than realistic times but will be somewhat consistent.  Since you are looking to take about 1.5 seconds off your 60m time (and presumably a lot more off your 100 and 200 time) if you want to be competitive at a low level... This method will actually be fine.  If you ever want to progress get to the track and time yourself over 60m, 100m and 200m.  Having these baseline numbers will be invaluable to you and those that wish to give you advice on your training.  A 15sec 100m runner needs far different advice than 1 10sec 100m runner... right now you tend to follow the 10s advice... 

so i have to force myself to acknowledge and accept that any weight gain comes with at least a little extra fat -- unless you're on drugs there's no way weight gain is purely lean.

It's more influenced by where you are in your training than whether or not you are on drugs.  But, I'll agree that your probably advanced enough and lean enough that the caloric surplus necessary to add muscle will also add a bit of fat tissue.  However, I still think that you are at a point where if you are careful you can maintain or even lower your bodyfat as you add muscle to your frame (ie. the mirror test should be getting better as you get stronger). 

Quote from: T0ddday on September 18, 2012, 03:48:45 am

Quote from: nba8340 on September 18, 2012, 12:54:14 am

Quote from: T0ddday on September 13, 2012, 05:32:47 pm

Interesting video. Confusing a bit to me, because my recent PRs are broad jump (10'3''), SVJ (37.0), RVJ (37.5), and my consecutive double leg jumps are beyond my single broad jumps.   So, according to this video I am good a the tests for hip-dominance, quad-dominance and ankle-dominance, but I perform really poorly (RVJ) in the test which combines all three!

How well does that mat replicate vertec results?  Seems like calibration would be a difficult task for those who jump really high. The difference between a 48'' inch jump and a 42'' inch jump is very very little time in the air because the athlete has to take off and land at a pretty high velocities in both cases, I wonder if that tool is really designed to have the sensitivity or if it is even possible (ie a slight knee bend or change to flight time resulting from touching a surface may throw it off for high-verticals).  

yea like raptor said, maybe you just don't practice rvj often and your form isn't good?  never seen you jump so hard to give definites.   what do you mean your consecutive double leg jumps are beyond your single broad jumps?

the mat is pretty accurate actually, you can cheat it by picking up your knees and landing in like a full squat, but it's harder than it looks.  you would have to consciously be trying to do it in order to cheat.

My point is that it is not uniformly accurate for different verticals.  For example the difference between a 15 inch vertical and a 20 inch vertical is approximately 0.1 second of hang time.  But the difference between a 40 inch and 45 inch vertical is about 0.05 seconds of hang time.  So the amount that you can "cheat" (intentionally or unintentionally) goes up as your vertical increases.  This is coming from a scientist... but non-random noise is always troublesome in any device.  

What I mean is that if I measure how far I am able to cover on four broad jumps (About 40 feet) where I stop between each jump I cover a much smaller distance than if I land and bound for four consecutive jumps (greater than 42).  Usually suggests more reactivity rather than just strength. The end of the video at the bottom has some jumps:  

http://www.adarq.org/forum/progress-journals-experimental-routines/t0ddday-journal/75/

Maybe you have less than developed calves vs your hips and quads. In that situation the difference between the so-called reactive jumps vs. the reset jumps wouldn't be big, or maybe your calves are developed pretty well but your bodyweight x acceleration really really overloads them in the eccentric phase of each consecutive jump - hence they aren't doing too well on the rebound jumps.

Maybe you read my post wrong, I jump almost a foot farther per jump when I jump reactively rather than with a reset.  I am doing well on the rebound jumps relative to the reset jumps.  But... to confuse things worse I don't really train calves directly (save for sprinting) so I doubt they are my strong point.

I think belly fat actually gives some leverage as far as only squatting is concerned. Another story for athleticism.

You think the leverage offsets the extra weight you are carrying?  If so then wrapping some weight around your front would help you squat more as well, that could be tested quite quickly.

LBSS's goal isn't so much to squat more weight while fat, it's to increase his squat weight week in and week out.  It's not necessary to "get fat" to "get strong" as long as your initial bodyfat is not too low getting fatter won't actually lead to more improvement. 

god damn it, i'm hanging out on the bottom edge of the 175-180 range and not even close to 200kg. must continue pushing squat and gaining fats. what was the heaviest you ever got to?

Why do you think you have to gain fat to get your squat up?  If your bodyfat is high enough you should be able to up your squat while keeping your bodyfat roughly even, in fact it might even be easier this way.

Quote from: vag on September 13, 2012, 05:11:27 am

^Agreed,  ME sprints above 60m kill my hamstrings too. Also RDLS and straight leg DLs, especially with the latter i have experienced the worse hamstring soreness ever.

Yeah I should start doing straight leg deadlifts again. I'm not sure how well I maintain my back straight during these though. Do you go all the way to the ground?

You likely don't activate your hamstrings much as a hip extensor when you run.  Hamstrings are primarily active when you reach moderate speeds and if you chop your stride and don't get full toe off you might not be running fast enough (for you) as far as hamstring activation is concerned.  

Natural GHRS use the hamstrings as a knee flexor so it's a different kind of soreness than what the others are referring to regarding sprinting.

As far as your back during straight-leg-dead lifts just try and bend down and touch your toes (without bent knees) without back rounding without any weight.  You should naturally have to push your butt back a bit and unless your really mobile you will probably be a bit away from your toes.   If you have decent mobility and you have 45 lb plates on the bar the plates will probably hit the ground before your back rounds so form should be easy to maintain.

Ohhh yeah I know exactly what you're talking about.  I'm one of those people who thought that was hypertrophy as well lol. 

So as long as I'm not going on a restrictive diet/keeping protein high enough and just doing any chest exercise like flyes or even push ups here and there, my chest should stay looking exactly the same, while I continue to increase upper body/bench press strength with push presses.

And even if I decide to ignore the loss of muscle tonus, I can just basically just get it back and get my chest looking back to how it is now whenever I want by just doing direct chest exercises again for a couple sessions.  right?

That's a pretty good strategy.  Might take a couple weeks of a couple sessions per/week but you have the right idea.