Adarq.org

ended up having a work dinner last night and then doing more work after i got home. 

i've been thinking about what to do when i get back. there will obviously need to be a couple of weeks to get things back up to a reasonable level -- i hope the drop-off will not be as severe as my last couple of trips. at least i know i haven't lost ten pounds like i did in afghanistan last year. that was bad.

at any rate, i really like acole14's setup so i think i will steal/modify it for myself. once my strength is back up to a reasonable level, i need to increase my focus on speed, power, and reactiveness. strength is okay but i remain slooooow, SVJ is no better than 26" even though my DLRVJ got as high as 34+ and 32+ consistently for a while in there. and SLRVJ is, as discussed with raptor in the knee collapse thread, a joke. i think improving bounding, leaping and sprinting will give me a boost. literally. without further ado, draft plan for the summer:

warm ups will always include glute activation, e.g., lancests wall poses, and submax jumps of various kinds, including SLRVJ's, skips for height, tuck jumps, etc.

transition weeks will be (TF=technical failure, i.e., until it gets worse than normal):

MTW(S/Su)
- DLRVJ/depth jump x TF
- MR half tuck 3 x TF
- power snatch/drills
- squat 2-3x5-8
- Core, UB superset/circuit as I've been doing them

then once i've got the squat back up to ~2x5x285 again i'll start in on the fun stuff, as follows:

MON: Gym - heavy legs (mainly quads, glutes)
- DLRVJ x5-15 depending on feeling
- Squats 3x3 @85% OR 2x3 MSEM @ 90-95%
- BSS 3x8
- Calf raise 3x20
- Hip thrust 3x10
- Core, UB superset/circuit as I've been doing them

TUES: Track
- ME sprints 3-6x20-50m
- DL bounds 3x8
- LRLR bounds very submax 5x8-10 (i am so bad at these that i literally can't go ME)
- low-volume interval sprints

WED: Rest OR optional Cardio
- light jump rope/foam roll/stretch
OR
- medium-volume interval sprints/foam roll/stretch

THURS: Gym (explosive exercises/hamstrings)
- DLRVJ x5-15 depending on feeling
- power snatches x10-15, doubles or singles
- RDL/GHR 3x8 (start really light, this is going to murder me at first)
- Jump squats 2x3
- Depth jumps 4x4
- Core, UB superset/circuit as I've been doing them

FRI: Jumps
- 6+ of each jump (DLRVJ, SLRVJ, SVJ)

SAT: Rest OR optional Cardio
- light jump rope/foam roll/stretch
OR
- medium-volume interval sprints/foam roll/stretch

SUN: Jumps
- 6+ of each jump (more effort than Fri)

once again, all love to acole14 for the template. any thoughts? might try to do tuesdays and fridays in the morning, as those workouts will be shorter and that'll allow more rest before the next pair of workouts, unless people think that's dumb.

i'll follow acole's ON/ON/OFF schedule week-wise, keeping volume the same but dropping load in the third week, unless there is a planned off week that i can't help, in which case i'll go with on weeks until then. for example, going to two out-of-town weddings this summer. so those weekends will be off whether i like it or not. hopefully the combination of booze/rest those bring will lead to big jumps the week after. 

i really need to get my brother's bike back in action and start using it.

Terry Gross is boss although my cousin (an actress) pointed out that she sucks at interviewing actors: infantilizes them or asks insulting questions. But in general she's awesome.

Diane Rehm is also really good, not sure if she's podcasted but I'd guess she is. Her voice is wacky. My uncle (father of that cousin -- talented family) has been on her show at least once.

I put this up only for people to see, in their own experiences when they have a "flat tire", what's actually going on. Obviously you can collapse at different joints etc, but you get the idea.

You can even see the plant-"attack" wasn't proper either, it's like my body said "hey the glutes/hams are tired, I don't want to load them too much, why don't you load the quad a ton instead?"

remind me to take and post some video of me attempting to jump SL when i get back to the states. then you'll see what joint collapse looks like on someone for whom joint collapse/quad overloading is the norm. a few weeks ago i was jumping with a friend and when i tried to go SL he got this surprised look on his face and said, "oh shit, i thought you were going to take another step. the last step didn't even look like a real plant step."

so instead of getting a good workout in today, i have been up since 4:30 with diarrhea, a headache and all over joint aching -- flu-like symptoms. But I'm sure it's just food poisoning. Felt well enough after work to get a little bit of exercise in but not much better than a warm up. Better than nothing.

BW = ???
SORENESS = none
ACHES/INJURIES = all over ache
FATIGUE = high

- jump rope + stretching + mobility

- jump squat 3 x 3 x 40kg (?)

- SS1: BSS 10 x 26kg
- SS1: DB OHP 10 x 13kg/e
- SS1: DB row 10 x 13kg/e
- SS1 info: 3 rounds, minimal rest

- stretch

for the record, in english, when referring to muscles, the words are "agonist" and "antagonist."

Quote from: entropy on June 08, 2012, 11:25:16 am

What's a good mile time for a basketball player

a. as a best effort kind of thing
b. as something he should be able to do any time
c. something he should do often in his training as GPP
d. if a mile is too short to mean anything, then give an alternative distance and time

just looking for guidelines here, i'm going to google around too and post what I come across here for discussion, checking etc.

Between 4 and 10 minutes.
Seriously, not a question that can really be answered.  Basketball players don't need to run miles and milers don't have to play basketball.  Too many variables that go into running a mile for it to be considered a general test of fitness or part of GPP.

THAT IS CORRECT.

to put it another way, the answer to a.-c. is either "it depends" or "why do you care?"

the answer to d. is, "the length of a game of basketball."

 

I think it's taken for granted here and elsewhere that anaerobic activity is superior to aerobic, that aerobic work detracts from strength, speed, power etc.

orly?