Adarq.org

Yeah I mean take a look at ChrisM's run ups, it's like he's attempting an in-game tip dunk or huge rebound/putback. It's explosive yet relaxed and confident..... I don't know if being more 'aggressive' is the way to go....

i dno, ChrisM always came off very aggressive to me .. even in his ball handling videos. From what I see, he really pushes the gas pedal in most athletic movements.

I mean to draw a contrast, someone I used to train, Eddie, was the complete opposite. Talk about relaxed, loose, effortless, that was him. You can tell alot about someone by how they put plates on a barbell. Eddie never slammed a plate, dropped a weight, dropped a DB, etc.. He'd actually do a walking lunge or db stepup set with up to 70 lb db's, and he'd just crouch down and gently put them on the floor. His vert was absolutely insane, but his approach to everything was just incredibly laid back. Before his highest jumps, he would just sit there staring at the vertec or rim, you could see him internalizing everything. Sometimes i'd even try to amp him up and he'd literally do that "finger over the lips" gesture to be like, "be quiet, i'm focusing". Also in case you are wondering about eddie, here's a vid: https://www.youtube.com/watch?v=T-zLl_IlNcY .... also, notice who is the one yelling. lmfao, I get really fucking amp'd and let it out.

So just drawing a picture of perhaps the polar opposite of the vibe I get from aggressive athletes like ChrisM.

As far as where scoob falls, I think he's somewhere in the middle, but definitely more so towards the aggressive side. I mean I saw him grunt recently and he hit a good jump afterwards, it looked like he got pissed and let more of the animal out. Personally, I do feel he needs to improve his mental game more, take note of all of the little details like we're talking about, figure out what makes him get those "goosebumps/chills" - surges of adrenaline, be more confident in his own athletic abilities - ie not question his plant speed or form etc & instead just focus all of that mental power into one thing, jumping with everything he has.

It's like during the lay up line warmups before the game, everyone is flying, because they are excited yet relaxed and in a trance/euphoria because it's GAME TIME. When you have experienced that feeling, well, your brain is wired to jump higher and your mechanics automatically get better....

That's why I advised him on playing with better competition or just getting better at BBALL will help him jump higher.....

Edit-- I think if one is a good basketball player, they will automatically have good mechanics on jumping....

i'm definitely not disagreeing with the layup line example you gave.. that's a great example, especially since in game situations & warmups for games etc, with the competitive environment, there's one thing that usually slips people's minds, overanalyzing things. One just gets consumed by the moment, of the inevitable competition, the extra adrenaline, and your body just takes over.

For me (with dunking), I was able to get that same game-time adrenaline by going to random courts and trying to jump/dunk in front of people. I took myself out of my comfort zone, risking "embarrassment", in search of that extra adrenaline. So I am in complete agreement there. Do I think he needs to actually play basketball to do that? nah .. not sure if he gets amp'd up like I did, going to random courts.

I also get a similar adrenaline/amp'd up feeling, surge of power, when I do these races, or if I go to a track and i'm surrounded by tons of people I don't know, who are training hard. For me, the crowd factor is huge.

Everyone should be conscious of that, of what environments bring out that extra power, speed, endurance etc. It's not easy to just turn it on when you're by yourself. In fact, trying to perform by yourself, could be disappointing, but then you put yourself in the right environment, get amp'd the fu*k up, and all of those mediocre sessions (done at hard effort) pay off.

Ed remembered at the ScotiaBank Canada Marathon yesterday:



https://twitter.com/julestoronto/status/921823339781480455

http://www.cbc.ca/news/canada/toronto/toronto-waterfront-marathon-2017-1.4366430

RIP.

back on it. aiming for 20+ miles total today.



10/23/2017

bw = 144
- stuff in me.
bw before bed last night = 147
soreness = none
aches/injuries = right shin slightly
cramping = during cooldown of workout #1
morning quad flexibility = loose
morning hamstring flexibility = loose
morning calf flexibility = loose
feel = tired

wakeup = 05:30 AM


diet:
05:30 AM: milky coffee espresso drink lmao, coconut water, grapefruit
06:30 AM: workout: running + bw (at park)
- 3-sec dead hang ng pullups: BW x 6
- full dips: BW x 6
- 3-sec dead hang ng chinups: BW x 6
- pushups on parallel bars: BW x 10
- 3-sec dead hang pullups: BW x 3
- front bar dips: BW x 6
09:00 AM: 2% milk, coconut water
10:00 AM: rxbar
11:00 AM: big saute'd yam, chicken skewer, 3 x pickles, sweet green tea
01:00 AM: coconut water
04:30 PM: avocado, watermelon
05:00 PM: water w/ lemon
05:30 PM: protein + water
06:30 PM: workout: light running mixed with fast speed
- amazing session
08:30 PM: protein + water, coconut water
09:30 PM: 2 x instant high fiber oatmeal, water w/ lemon, brie by itself
- brie tasted exceptional, must be very hungry
- ran out of food basically..
- all i have is a yam, pickles, grapefruit, avocado, oatmeal, cereal, and protein powder left.. lol
- i guess that's alot
- no milk/chicken/etc though


stretch:
05:15 PM: soleus during dishes



icing:



self massage:



leg drain:



workout: morning mile repeats: ~2 mi mixed w/u, 4 x 1-mi w/ 0.5 mi recovery {5:50, 5:52, 5:59, 6:22}, 2 x 260m {5:01 mm, 4:51 mm}, cooldown (cramp lol)
- https://www.strava.com/activities/1243326591

decent session. wanted all four of those miles to be sub 6, but 4th one i just wimped out.

tonight will be some light work.

probably going to do km repeats wednesday evening at the track, at a much faster pace.

one observation:

mile 1: 5:50, stride freq = 186, stride length = 1.48
mile 2: 5:52, stride freq = 185, stride length = 1.48
mile 3: 5:59, stride freq = 188, stride length = 1.43
mile 4: 6:22, stride freq = 181, stride length = 1.39

stride length really disappearing in miles 3 & 4, that early power just vanishes.

one thing about my running, i feel way different initially .. i have way more "pop" early on, then it just disappears. To me that seems like how i'm built AND my fitness. Need to do more mile repeats & longer runs.

looking to put in near 100 miles this week, on 4 days training, with some very light/short workouts on off days, just to loosen up my legs.



workout: evening fast speed & soft running in between: 1km path, carved out sections of 420m x 4 (wu-85.5/5:24, 76.9/4:54, 76.8/4:52, 77.7/4:55), 355m x 2 (64.8/4:50, 64.9/4:43) :: lots of "best paces" in 4:2X - nice
- https://www.strava.com/activities/1244126740

so in between those intervals, ran really soft/slow, like 12:XX min/mi slow, and so soft I could rarely hear my feet.

going from that to speed, felt really good.

safe acceleration due to my right calf - which feels fine.. just being careful, no sprinting out of the start.

avg moving paces of everything was lower, 4:2X-4:4X .. nice. really felt like i was moving.





man .. didn't feel too fast warming up, then pulled that speed out.. wtf? that's pretty decent.

good sign!

---

Monthly Tracker: October 2017

October (10) 2017

TODO:
- 10/3
- 10/4
- 10/17
- 10/19

Bodyweight: [(01,147),(02,146),(03,146),(04,145),(05,146),(06,145),(07,143),(08,142),(09,146),(10,145),(11,145),(12,144),(13,144),(14,143),(15,143),(16,141),(17,142),(18,140),(19,142),(20,141),(21,143),(22,143),(23,144)]
- FORMAT: (day, weight in lbs)

Total Jumps per leg: []
- FORMAT: (day, # of jumps per leg)
- per leg total: 190

Max SLRVJ Touch: []
- FORMAT: (day, touch height in ft'inches")
- L-SLRVJ:
- R-SLRVJ:

Total miles walked: [(2,5.5)]
- FORMAT: (day, miles walked)
- total: 5.5

Total walk time: [(2,01h:30m:00s]
- FORMAT: (day, total walking time in hh:mm:ss)
- total: 01h:30m:00s

Total speed interval distance: [(05,4000m),(05,8400m),(08,1480m),(10,4827m),(10,4000m)]
- FORMAT: (day, total speed interval distance in meters)
- total: 19107m

Max run speed (mph)/pace (min/mi): [(05,11.9,5:03),(05,11.9,5:05),(08,14.0,4:18),(13,14.0,4:18)]
- FORMAT: (day, mph max, pace max in minutes per mile)

Total jump rope time: []
- FORMAT: (day, minutes)
- total:

Total jump rope messups: []
- FORMAT: (day, # of mess ups)
- total:

Resting HR: [(2,20,40,35)]
- FORMAT: (day, minutes for this test, average hr, minimum hr)

PR's: []

Races: [(08,500m,20:14,20:02),(15,19:08,19:18),(21,19:21,19:10)]
- FORMAT: (day, distance, official, watch)

Soreness: [(1,"slightly","calfs slightly - left more so"),(2,"slightly","calfs moderate, quads slightly"),(05,"none"),(06,"none"),(07,"none"),(08,"none"),(09,"none - calves tight slightly)"),(10,"none"),(11,"none"),(12,"none"),(13,"none"),(14,"none"),(15,"none"),(16,"left vmo barely, quads slightly, calves slightly"),(17,"none"),(18,"none"),(19,"none"),(20,"quads slightly"),(21,"none"),(22,"none"),(23,"none")]
- FORMAT: (day, overall soreness, specifics)

Aches/Injuries: [(1,"left calf a bit tight"),(2,"none"),(05,"none"),(06,"left calf a little tight"),(07,"right ankle slightly - medial side"),(08,"none"),(09,"none"),(10,"none"),(11,"none"),(12,"none"),(13,"left hamstring tendon slightly, right hip slightly, left heel slightly, calves tight"),(14,"calves modertely tight"),(15,"left calf slightly tight"),(16,"left calf barely"),(17,"right hip slightly"),(18,"none, quads dead, calves dead"),(19,"none, after morning track: minor right calf pull/tight"),(20,"minor right calf/lateral gastroc pull, right hip slightly"),(21,"minor right calf/lateral gastroc pull"),(22,"minor right calf pull"),(23,"right shin slightly")]
- FORMAT: (day, specifics)

Morning Quad Flexibility: [(1,"stiff"),(2,"loose"),(05,"loose"),(06,"loose"),(07,"loose"),(08,"loose"),(09,"loose"),(10,"loose"),(11,"loose"),(12,"loose"),(13,"loose"),(14,"loose"),(15,"loose"),(16,"loose"),(17,"loose"),(18,"tight"),(19,"loose"),(20,"EXTREMELY loose"),(21,"loose"),(22,"loose"),(23,"loose")]
- FORMAT: (day, general flexibility)

Morning Hamstring Flexibility: [(1,"stiff"),(2,"loose),(05,"loose"),(06,"loose"),(07,"loose"),(08,"loose"),(09,"loose"),(10,"loose"),(11,"loose"),(12,"loose"),(13,"loose"),(14,"loose"),(15,"loose"),(16,"loose"),(17,"loose"),(18,"tight"),(19,"tight"),(20,"loose"),(21,"loose"),(22,"loose"),(23,"loose")]
- FORMAT: (day, general flexibility)

Morning Calf Flexibility: [(21,"moderately tight"),(22,"very tight")]
- FORMAT: (day, general flexibility)

Self Massage: [(22,"calves"),(23,"loose")]
- FORMAT: (day, area)

Cramping: [(06,"bloated up at night, messed up my running"),(07,"still lightly bloated from previous night, until I got it out after a long walk"),(08,"right stomach cramp during 5k race"),(09,"right abdominal/stomach area feels bloated/weird"),(10,"none"),(11,"none"),(12,"none"),(13,"none"),(14,"none"),(15,"none"),(16,"none"),(17,"during cooldown of morning workout - stomach cramps"),(18,"stomach feels a little wrecked but didnt cramp"),(19,"none"),(20,"none"),(21,"none"),(22,"none"),(23,"cooldown of workout #1")]
- FORMAT: (day, symptom)

Wakeup: [(1,6:15AM,7), (2,10:00AM,9),(05,9:00AM,10),(06,6:00AM,7),(07,7:30AM,8.5),(08,5:00AM,6),(09,08:30AM,8.5),(10,06:30AM,8),(11,06:15 AM,7.5),(12,06:15 AM, 7.5),(13,05:40AM,7.5),(14,06:00AM,8),(15,05:00AM,7),(16,07:30AM,8),(17,06:00AM,8)(18,06:00 AM,7.5),(19,06:00AM,8)(20,06:30AM,7.5),(21,05:30AM,7),(22,07:30AM,9),(23,05:30AM,7.5)]
- FORMAT: (day, wakeup time, hours slept)

Quote from: scoobychau on October 19, 2017, 01:52:28 am

171018 W4 Max Effort Jumping
Long story short.  Wake up every night.. with out really good sleep.
Busy work, i end up jumping at night instead of at lunch ( same as last week)

but seems like the jump is better... easier.. but NOT HIGHER

Video log:
https://youtu.be/PXY65gIPKu0
<a href="http://www.youtube.com/watch?v=PXY65gIPKu0" target="_blank">http://www.youtube.com/watch?v=PXY65gIPKu0</a>

jumping at 9:45 till 11pm closing time.
seems not so good, as i could not sleep till 1am...

Update. Both of my knee is very sore the next day.
Looking at the video, i wonder if i jump too many times.
Especially when I was under the basket without access to the rim during 3on3. 80min jump session.  I counted over 40 jumps. Each with at least 1min rest.

lol at the guy that flicked off the camera, do you know him?

Anyway, the way I see it is that you're not loading up enough energy before your take off, and if you do I don't know if you can generate enough power that way.

So I think before your jump, you should be bending your knees and hips more to load up more, and doing it with speed/power, like a sling shot or catapult.... the more you load up, the more power.

You could be right .. You could be wrong.

This is kind of what i'm talking about though in recent posts.. is this advice good? It could be, not sure. It seems like good advice. But, how is it processed by scoob's brain? Is he going to now make small changes and try to implement the things you just mentioned? Will these small changes help, or hurt? Will he implement them the way you are saying, or the way he perceives what you are saying, and maybe these are different.

At what point is advice just "noise" - EVEN GOOD ADVICE.

For DJ's and such, we know what he's doing prior to landing is not optimal. For jumping however, there's just so much variety, it's hard to know whether or not good advice will actually hurt or help.

I mean, the reality of it is, scoob just needs to jump higher. He needs to produce more force during that brief moment upon planting and pushing off. To produce more force, does he need to get lower? Maybe, maybe not.. Maybe getting lower or "bending the knees and hips more" will cause yet another form shift that doesn't actually help. Does he needs to swing his arms more explosively? Probably. Does he need to get more amp'd up? Definitely. Does he need to not tire himself out before max effort jumps? Definitely. Does he need to get stronger & move previously heavier weight faster? Maybe. Does he need to not think as much, about everything he does, and consciously override his natural mechanics? To me, definitely.

I'm not having a go at you about your advice btw, not at all.. It could actually be good. In the context of scoob's "overthinking" and "listening to everyone" history though, I think it's best if he keeps trying to simply focus on being more aggressive, not tiring himself out more before jumping, not doing weird landings that can screw with his CNS.

Also kingfish has given him solid advice regarding lifting, because it's simple & "proven". Does he need those high squat numbers? Not sure.. Personally, I imagine he does need to keep improving his strength, and moving previously heavy weights, as if they are light / a toy.

But before he does that, there's some other things he can do to help (or stop - to not hurt) his jumping.

Finally, journaling more might actually be helpful.. We mostly get a summary post, but we don't get to see the day in day out work/diet/sleep etc. I've mentioned this way back, and i've felt like mentioning it for a while now but haven't.. To me, it's just extremely valuable to log everything (somewhere - even if not here), with all of the details. It would give us & him much more insight.. journaling isn't easy, but it's just another tool that helps you get into the details better .. obviously we have an archaic system on here, but, to it's credit, this is the time tested method of journaling. Just log your workouts somewhere, on paper or in a post, so you & coaches/others can go back and see how things are unfolding, what worked when, what you eat before you jump, how much sleep you got, etc etc. That attention to detail is so damn important, it also gives us more "answers" to everything internal, instead of looking outward externally - we are able to introspect better.

TLDR, minimizing noise is a tool & technique of itself. Good & bad advice can become noise, how we perceive technique of others/elite athletes can become noise, how we perceive ourselves can become noise, doubts & negative thoughts can become noise.. you add all of these things up and it just becomes a bit of a cluster fuck .. how do you find the (pure) signal that leads to achieving your goal, and just lock onto it without stumbling over our own feet, so to speak.

peace!

Quote from: adarqui on October 20, 2017, 09:25:36 am

Quote from: acole14 on October 20, 2017, 07:46:34 am

Swimming is a great idea for you. I wish I could swim regularly. Always felt better when I had pool recovery sessions.

Quote from: scoobychau on October 19, 2017, 01:52:28 am

Update. Both of my knee is very sore the next day.
Looking at the video, i wonder if i jump too many times.
Especially when I was under the basket without access to the rim during 3on3. 80min jump session.  I counted over 40 jumps. Each with at least 1min rest.

I've always been astounded that you jump so much on hard concrete and don't have worse knees. Any chance of using indoor court/synthetic track/grass for jumping now and again? Regardless, 40 jumps isn't excessively high volume, but surely they can't all be max effort jumps, simply because you'll get tired after 6-10 true max effort jumps. So if the aim is high quality maximal height jumps, you probably need to do less.

For me personally, i'm not astounded by it. I think if you're fairly lean, in good shape, and have a history of jumping on concrete; it shouldn't wreck you.

As for scoob's knees being sore afterwards, the amount of work he's putting in lately & his increasing the intensity of DJ's/drops is more likely to blame, I imagine.

Well, I only mentioned it because he said he had sore knees and wanted to at least throw it out there as a factor.

ya I know, for sure, I was just making the extra point that it could be more related to this intensification of his training in general, but it's a valid concern!

But yeah, the bolded part is probably more relevant.

Also scoob, read this point:

Quote from: adarqui on October 20, 2017, 09:25:36 am

I'll give one more example .. I was going to comment on this a few days ago but didn't, scoob gets lots of advice, and he absorbs all of it, then is often guilty of mixing it all together and it just becomes unmanageable. But anyway, on his depth jumps, you can see it looks like he's constantly shooting his feet into the ground upon landing, rather than simply landing. To me, this is another "mechanical override", that he's thinking about. It seems advantageous to lock the ankle upon falling, ie, dorsiflex on the way down, but, once that's done, the next step is simply landing soft while getting off the ground as fast as possible AND jumping as high as possible. When you shoot your feet into the ground, it kills the ability to land softly, imho. It could also be more stressful on the body itself, it's more of a punch than a push. If I want to do a rebounding plyometric pushup from low blocks, do I smash my hands into the ground, or do I land softly and immediately push as hard as possible? The latter.. same thing with a DJ. You don't smash your contact points into the ground .. you brace for a soft landing and then you explode .. This may look deceiving to the natural eye, so some people may perceive one is smashing the ground, but that's not at all what is happening. When I watch videos of people smashing their feet into the ground during drops etc, it actually bugs me. It's like they are trying to crush a venomous snake. IMHO, it alters motor patterns for the worse.

I noticed in your most recent video, you're bending at the knee mid-drop and almost anticipating the impact rather than reacting to it. It's minimising the SSC IMO. I know it probably 'feels' like you should project as much force into the ground and rebound, but it's not really the aim of the exercise as adarq says.

Also, on the kneeling exercises (~1:42 onward in the above vid), is that how you're supposed to do them? I don't do them, but I thought you have to initially jump straight out of the kneeling position, land and then jump up again. It's subtle, but it looks like you're rocking back onto your toes, jumping forward and then doing the rebound jump, if that makes sense. To me it looks odd, but maybe that's what your coach wants.

ya I didn't mention that, but I was thinking about it too.

I have to agree on your landings scoob. You're over thinking. Think landing as soft as possible toes first. If it were me training you, I'd have you do.depth drops until you had the landings down pat THEN start back on DJs. As is you arent getting the rewards from DJs because youre cutting out the rebound effect (SSC) almost entirely.

agree with the "soft landing part", but not necessarily the "depth drops" part. Just by focusing on a soft landing, toes first will happen naturally, in my experience.

soft quiet landing = abosprtion
loud forceful landing = why do people do this? destroys SSC/SEC like you said.

so, simply the "soft" and "quiet" cues are enough IMHO .. Then you have the "land softly, then jump as high as possible" chain of cues, which shift it in the right direction.

As for the depth drops, it could be used as a progression for sure, but i'd first like to see scoob just change his mental cues to the "correct cues", and see what happens. I mean he's just shooting his feet into the ground, stomping - so it's just something conscious that he's doing. No one would do that naturally, it's a conscious thing someone has picked up on/watched etc.

I think what's being lost in all of this is, "landing".. You land, you don't stomp into the ground. So landing, simply implies dropping off the box, and "waiting" to hit the ground, but obviously hitting the ground softly (absorbing the force through the musculature and tendons, rather than just dissipating all of it in some massive bomb like instant).

I mean, I posted a drop video in the random exercises thread, of someone stomping like crazy .. guy is dropping off what, ~24" box, stomping the F out of the ground, and then can't even get onto the 18" box leading up to it without help. s&c is kinda nuts. edit: 18" box drops, epic bug stomping. not a fan of this style of drop, to say the least .. though, to me that variation of a drop is more specific to sprinting, not jumping .. so it could be more beneficial to sprinters than jumpers:

http://www.adarq.org/pics-videos-links/the-misc-exercise-videopic-thread/msg134632/#msg134632

scoob is doing that on a much less intense level.



I see lots of crazy stuff on IG now.. I think alot of what we see people doing, is proof that the mirror neuron motor learning system is REAL.. If you are surrounded by people doing DJ's properly, you will do them properly. If you are surrounded by people running properly, you will run properly. So this "mesh effect" can either make you better, or wreck you. One of the problems with the internet is, no matter what we're trying to improve at, we end up looking for form/technique videos and those are often a complete train wreck, and just put all of these "bugs" in our brain. sh*t is crazy. I just keep seeing it & realizing it more, now than ever, for some reason.

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^^ my brain when watching people make things too mechanical.

Something Mutumbo linked in his journal, good stuff:

2017 future race run down:
- four 5k's in November
- three mile races, one 5k in December



10/21/2017: Schott 5k
- ~16:XX-18:XX top 3
- 2016: https://www.strava.com/activities/745322722
- 2016 splits: 5:20, 6:20, 6:42, 5:34
- 2017: https://www.strava.com/activities/1240445005
- 2017 splits: 5:26, 6:25, 6:39, 6:00



11/04/2017: SOS 5k
- ~18:XX-19:XX top 3



11/18/2017: *rescheduled* Remembrance 5k
- ~18:XX-19:XX top 3
- 2016: https://www.strava.com/activities/707020707
- 2016 splits: 6:03, 6:18, 6:37, 06:51



11/23/2017: Turkey Trot 5k
- ~16:XX-17:XX top 3
- 2016: https://www.strava.com/activities/784300760
- 2016 splits: 5:21, 6:04, 6:22, 5:58



11/25/2017: Bull Run 5k
- ~16:XX-17:XX top 3
- 2016: https://www.strava.com/activities/779789036
- 2016 splits: 5:19, 6:04, 6:19, 5:56



12/02/2017: Miami 1-mile
- ~4:4X-4:5X top 3



12/06/2017: Boca 1-mile
- 4:3X top 3
- 2016: https://www.strava.com/activities/796527806
- 2016 splits: 5:19



12/13/2017: CS 1-mile
- ~4:4X-4:5X top 3
- 2016: https://www.strava.com/activities/802627424
- 2016 splits: 5:08



12/17/2017: Jingle Bell Jog 5k
- ~16:XX-18:XX top 3
- ~15:XX for #1 in 2015
- 2016:
- 2016 splits:



12/18/2017 to 12/31/2017:
- major deload until Jan 1
- 



2018:

01/27/2018: Tropical 5k
- ~15:XX-16:XX top 3

---

11/11/2017: Lights 5k
- not doing this one again
- 2016: https://www.strava.com/activities/773733189
- splits: 5:33, 5:57, 6:16, 5:24

put this in here: just to show that was my best overall 5k from a consistency standpoint, still like 3rd best 5k .. was in the lead the whole time and just ran my own race .. so didn't blow myself out early in the first mile: also ran at night.. the only 5k i've ever run at night.. that probably has alot to do with it actually heh. that race is too dark for me without my glasses though, that's why i won't do it again.