Adarq.org

Gym:

Foam roll warmup/activation

Squat: warmup, 1x3@65kgs, 1x3@95kgs, 1x3@115kgs (slow eccentric, pause, fast concentric)

RDL: warmup, 1x5@40kgs, 1x3@75kgs, 1x3@115kgs (same as squats)

UB (bench with similar reps/speed as squats/RDL, pullups, DB shoulder), core

BW: 77.5kgs

I caved and went to the bodybuilding gym down the road. Forgotten how out of place I am in those sort of gyms. Luckily I'm pretty ripped at the moment and biceps are looking good, otherwise I would have felt really uncomfortable there. The first thing I heard when I walked into the change room was two roid monkeys talking and one of them said: "These motherfuckers nowadays will do all sorts of drugs. No fucking brains." Umm..OK nothing to see here.

I just did some activation/potentiation for tomorrow's comp. Gonna do the 100m/LJ again, and also thinking about doing the high jump. It's kind of something I've thought about training for for awhile now. I know actually improving at it is much more about technique that developing an awesome RVJ but that's certainly part of it. It would obviously help me get better at translating run-up speed into height off SL. Might talk to the coach and see what the training schedule is. Haven't done it in years but there's a separate <1.6m event for people who suck, so will give it a shot. I would do the shotput as well but it's not on this week.

@acole14: Time your 30m or 60m dash with:
a) a three point stance with your foot behind the line, but your finger and arms in front of the line
b) bobsled start - with your heel on the line, standing like a wide receiver, and use some extra momentum as the guy in the video demonstrates.

Your times wil be different by at least 0.3s in the 30m, and up to 0.6s in the 60. my 40yd dash times are different by 0.5s with a one step hopping start

So it's very believable.

Take Fogt's 6.26 and do the following:
a) add RT - 0.15s - 6.41s
b) add difference between standing and a block start - 0.3s at least.
You're looking at a 6.7s 60 there.

So what you're saying is that they're NOT the fastest athletes in the world and are just cheating at the start to get faster 60m times? 

Well, lost my job today. Yay, time to find something better I guess.

Decided I'd go do a workout with my buddy...ended up as a 3 hour conditioing/shooting workout. My legs are dead, forearm and wrist are jello, even my back is sore. Time for an ice bath to see if i can lift later lol

Sorry to hear that man. What sort of work do you do?

Got a bit of a surprise when I went to the gym the day after last track session: it's closing again! Turns out the two guys who took it over got cold feet just before the handover was signed and legal. Really strange as they'd put up all these signs explaining all the new changes they were going to make and how awesome it was going to be. I guess someone gave them some good business advice: don't buy a failing gym in a competitive market! On the plus side, I was able to buy all the equipment I wanted. Too bad I can't set it up here but as soon as I have the space I'm gonna use it.

So, I have no gym now (they closed immediately), so kind of a bit lost atm. There's a few other gyms nearby but they suck: they're either Fitness First-style with joining fees, minimum 3 month direct debit contract bullshit, or they're just subpar gyms with no heavy equipment. There's one gym that's a straight-up bodybuilding/figure gym that I tried once but I could forget about doing SVJs and depth jumps there. I'd probably get kicked out lol. Or there's my old gym at Uni, but I hate that place. Arrghh. Need to have a think.

Track:

Dynamic warmup/jog

5x40-50m sprints

5 broad jumps (all around 2.8-2.9m)

2x10 pogos/tucks

BW: 78kgs

<a href="http://www.youtube.com/watch?v=sdh2MCVwvGE" target="_blank">http://www.youtube.com/watch?v=sdh2MCVwvGE</a>

My hams were really sore from DLs the other day. I didn't do longer sprints like I was planning but that's OK. I didn't film the sprints but they felt pretty good. Broad jumps came after the sprints so they weren't great, about 15cm off my best.

One negative is that I definitely felt my tib-fib joint hurting a bit during the sprints. I don;t think it's affecting my performance, it's just comes and goes. Sprinting definitely seems to be the activity which brings in on. It's miles better than a few weeks ago but it's just lingering longer than I thought it would. It's almost certainly linked to my weaker R ankle dorsiflexion from what I've been reading on it.

I guess I could cut out sprinting for a few weeks until it goes away but that would really suck right now. Long sprints are what I really want to do to improve my RVJ/100m in the next phase (as well as plenty of RVJing, of course), but I don't want this joint issue fucking everything up. I'm going to the physio again in a couple of days so will see what he says.

Are you sure you're not losing power landing on that mat? You bend quite a bit at the knee... and you're not really dorsiflexing too much (you're still pointing your toes down) but to be honest, I have no idea how much is enough and how much is not.

I'll try to film my depth jumps the next time I do them and compare them. I'll do it from 2 boxes as well.

I don't know about the mat dampening the power, maybe. I just like having something there to absorb the force rather than the concrete floor. Yeah dorsiflexion is a big problem of mine obviously, but I don't know if it's a problem here or not. I do feel like I have very active proprioceptors and I subconsciously plantar flex a lot when I should be dorsiflexing. I also have actual dorsiflexion limitations as observed in my unaided SL squat. This article talks dorsiflexion prior to jumping (pretension):

http://aaronschwenzfeier.blogspot.com.au/2013/03/dorsiflex-or-not.html

 

Quote from: Mutumbo000 on November 04, 2013, 08:28:11 am

Quote from: Raptor on November 04, 2013, 08:23:53 am

I also read on a sprinting site that training (sprinting) on a stiff surface tends to make the tendons compliant, whereas training on a compliant surface tends to stiffen up the tendons... who knows if this is true.

Yeah I've read stuff like that as well. Sprinting on grass is better for tendon elasticity etc.

If your strong enough to sprint right on grass.  Nobody is really strong enough to sprint on soft sand, you going to collapse to some extent and load the hell out of the achilles on sand no matter what.  Maybe useful as a strength workout but will not carryover to sprinting.  Basically, if your a beginner you want to sprint on the hardest surface possible given that you can handle the pounding.  Get your nervous system used to short ground contacts first.  As you get more advanced you can start to play with soft surfaces like grass (but make sure the grass is REALLY even or better yet use field turf) but there is a learning curve switching back and force between surfaces.

Yeah I agree, I wouldn't do it very often, just happened to be the only way I could do some exercise in the tiny little coastal town I was at. It was good training for general fitness as that's definitely what I'm lacking right now.

Gym:

Foam roll/dynamic warmup/activation

Squat jumps: 4x3@15kgs

7 SVJs

Squat: warmup, 1x6@60kgs, 1x3@100kgs, 1x3@120kgs, 1x2@140kgs, 1x1@145kgs, 1x1@150kgs, 1x1@155kgs (1RM  at 78kgs)

<a href="http://www.youtube.com/watch?v=BknoBzx3pxU" target="_blank">http://www.youtube.com/watch?v=BknoBzx3pxU</a>

BW (with gym clothes on):



1.98xBW, not far off from 6RM estimate.