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Messages - adarqui

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8026
Nutrition & Supplementation / Re: The AMAZING Food Picture Thread
« on: September 21, 2017, 08:04:14 pm »
nuclear hot.

also had cactus water with it, big fan of cactus water now.. was VERY good.


8027
Track & Field / Re: Teaching my Girl to Run/Sprint
« on: September 21, 2017, 06:48:40 pm »
i guess at the end of all of this, my take home point would be: don't look first to technique for anything running, jumping, or sprinting related. First look towards having fun and getting the reps/work in.

by reaching for technique first, what we think may be magical, could actually be poison. So just avoid it for a while and just get natural improvements via fun, hard work.

if one is going to try and change some technique, just try and change one thing at a time... also if possible, try to avoid getting someone to focus on cues while they are actually performing the main movement! instead, use drills that would subtly change/improve these things, perhaps without the subject/athlete even realizing it could be helping their target movement.

when coaching technique etc, i think it's very important that the one coaching, knows that the athlete will try and correct as much as possible, so getting them to fix things WHILE THEY ARE PERFORMING their main movement, could have them overthinking at literally every stride, runup, jump, etc. This can become toxic .. and IMHO, it's best to try and avoid getting someone thinking about this stuff at all. The best way to do it would be to utilize drills outside of the main movement that aim to correct, and then allow the athlete to perform with a clear, focused mind.

safe, progressive, fun, free/clear/foused mind, & somewhat frequent (not every day, rest/relaxed/light days are important) challenging training for children and barely teens, (and most adults) is the way to go.

quick 2 cents/recap from my perspective.

peace!!

8028
Track & Field / Re: Teaching my Girl to Run/Sprint
« on: September 21, 2017, 06:41:25 pm »
great stuff by Mutumbo & seifullaah!

also, some more posts related to this, that went into my journal because I used lots of self-reflection unrelated to this .. but still relevant and helpful!

http://www.adarq.org/progress-journals-experimental-routines/adarq's-journal/msg135290/#msg135290

8029
Basketball / Re: A WHOLE BUNCH OF DUNKS AND SHIT.
« on: September 21, 2017, 06:39:09 pm »
uh this is nuts.


8030
Progress Journals & Experimental Routines / Re: ADARQ's journal
« on: September 21, 2017, 06:37:51 pm »
wanted to post this separately:

I find it incredibly interesting how I wasn't vulnerable at all to "jumping technique advice", but somehow I am more vulnerable to "running/sprinting technique advice" .. yet, i'm much more natural at running than jumping. Doesn't make sense to me tbh. When I was running during boxing years, I didn't think about technique at all. I ran mostly to improve my conditioning for boxing, so I didn't really look into it in depth, I didn't overanalyze etc. I just ran hard/easy pretty much every day. So after some time off from dunking, coming back to running, I really turned to overanalysis:

- nose breathing
- breathing in general
- how i hold my hands
- how i strike my foot (mid or forefoot)
- how hard/soft/quiet/loud i strike the ground
- how i extend hip
- how i cycle my trail leg
- how i swing my arms
- stride frequency alterations, even running on a metronome LMFAO
- stride length alterations
- body lean
- sticking chest out
- all kinds of shoe experimentation .. bruh, my xc flats are where it's at.
- surface types (i guess that's an ok experimentation tho)

dno if i think of any more manual technique alterations i'll edit.

8031
Progress Journals & Experimental Routines / Re: ADARQ's journal
« on: September 21, 2017, 06:30:03 pm »
Quote from: Mutumbo000 on September 21, 2017, 09:36:52 am
Quote from: Final Phenom on September 21, 2017, 12:58:42 am
Unpopular opinion:

I mean we all have our certain build and strengths and
weaknesses and because of that we are inefficient in most of our mechanics. Optimal mechanics require the ideal physique+athletic level for whatever it is you are doing. So when you try to force optimal mechanics and you don't have the required adaptions for it, you do significantly worse than your normal technique.

But imo if you keep trying to perform with optimal mechanics, you are hitting your limiting factor every time! For example, im not very good at top speed, my top speed running is quad dominant. If I continue running with my quad dominant form, my weaker p-chain +elastic strength is not being stressed enough and continue to lag behind. However when I switch to good cycling technique even though it is much less efficient for me because of my characteristics, I optimize my training to improve what is holding me back. (Simplified example)

Your point about injuries is a good one and I think progression should be extremely careful and gradual for changing mechanics. It could take months or years to get your limiting factor up to scratch and could be risky because you don't know how gradual this progression should be. But if you keep doing whatever with "personalized/suboptimal" form you will never live up to your potential and eventually hit a plateau that will be even more difficult to overcome because you've learned the wrong movement pattern so well.

Granted this doesn't apply to everything but stuff like sprinting, some jumps, change of direction where there's a clear superior form could benefit from optimizing mechanics imo

I definitely agree with you when it comes to weights. In this video this high school strength and conditioning coach emphasies about the importance of learning the correct technique of lifting before progressing with the weights.
<a href="http://www.youtube.com/watch?v=Y2vnFpWCBQg" target="_blank">http://www.youtube.com/watch?v=Y2vnFpWCBQg</a>

ya weights are a slightly different animal .. I agree more-so for weights too. I disagree when it comes to things like "squat depth" and such, I think that's where this circles back around. So, natural "mechanics" for squatting, would be more related to hitting a comfortable depth without everything breaking down, and other joint angles/musculature being compromised in order to support a depth you shouldn't be hitting under load. So, for most "form related lifting" components, ya, we should definitely have a strong stable posture in every lift, and not compromise that posture in order to lift more weight. So, I think if you look at form from that perspective, the idea of maintaining a strong, stable posture along some range of motion using light weight, and not allowing it to become compromised as weight gets heavier, i think you can address all "form" based on that. As for range of motion, I think it basically boils down to the same thing as stated previously .. ie, I can't barely go below parallel on squat with an empty bar, it's easier for me to do so with a heavy load, because it can force me down .. However, I feel much safer going down to the depth that I hit with the empty bar, when it's loaded. If I try to go deeper with an empty bar, everything falls apart.

So yeah, for lifting form is definitely important BUT, I think it comes down to a few principles and not necessarily a "you need to squat like <insert lifter here>", which is what we see in running/jumping/sprinting etc: No you need to look like <insert sprinter here>, you need to jump like <insert dunker here>. When like you said below, there's a ton of variety and man, when it comes to elite dunkers, their jumps/plants pretty much all look so very different. Dunk-jumpers are such a great example of variations at the elite level, IMHO. They get no instruction usually, just go out and jump/dunk alot. So you end up seeing all kinds of run ups, plants, arm swing, joint angles, etc. These people, without coaching, hit some insane vert and most of them do it differently. Obviously they are elite, but it's just interesting to think of it this way; the lack of coaching.

It can be somewhat similar in the NFL combine tests. The guys that do have track & field experience, look absolutely ridiculous. Beautiful technique. But you also have people without T&F experience, who are just monsters and tear up the turf in their 40 etc, with comparable times. I'd be curious to see how many of these guys did track in H.S., not college, could be more than I think.

Quote
I disagree when it comes to running though. I wish T0oday still posted but he made a lot of posts about sprinters with awful techniques that still had incredibly fast times. Speed is power to weight ratio. Top speed is often considered genetic but it can be improved by working on your top speed through drills and building speed endurance. Running is natural. It's best not to overthink it. Keep it simple. By all means use a few ques like keeping your head straight and chin slightly down and arms relaxed but there's no need to over analyse. Effort>technique. If you run 200m tempos your body is naturally going to find the most efficient way for you to run and achieve the times with the least effort. That's building technique. I know my explanation is shit and I can't word it that good but focus on putting in the work, running high intensity, and building up your work capacity and that will make you achieve far greater than a smaller workload with more emphasis placed on technique.

Your explanation definitely wasn't shit, loved it, especially this line: "If you run 200m tempos your body is naturally going to find the most efficient way for you to run and achieve the times with the least effort. That's building technique."

The idea about the body "finding the most efficient way for you to <insert activity here>" is basically the meat of this whole convo. That's where I was successful with jumping (DLRVJ for dunking), and that's where I wrecked myself with running & am now trying to forget every ridiculous thing that I put, or someone else put, into my head.

For me personally, I may actually never give anyone technique advice on running/sprinting/jumping ever again .. I RARELY ever do it in the first place .. but what i'm getting at is, if I did give someone advice, the idea that they could be thinking about it all the time when they are jumping/running/sprinting etc, bothers me to death. I'd rather not have that on my conscious.

I'm not sure if it's just me or what?? But I guess I just miss having a completely clear mind... I'm hoping to get it back. Feels like i'm trying to exorcise demons............ lmfao. :ninja:

peace!!!

8032
Progress Journals & Experimental Routines / Re: ADARQ's journal
« on: September 21, 2017, 06:14:20 pm »
Quote from: LBSS on September 21, 2017, 03:40:13 am
re adarq's last post, something my dad posted on fb recently:

If you can start the day without caffeine or pep pills,
If you can be cheerful, ignoring aches and pains,
If you can resist complaining
If you can eat the same food everyday and be grateful for it,
If you can understand when loved ones are too busy to give you time,
If you can overlook when people take things out on you when,
through no fault of yours, something goes wrong,
If you can take criticism and blame without resentment,
If you can face the world without lies and deceit,
If you can conquer tension without medical help,
If you can relax without liquor,
If you can sleep without the aid of drugs,
If you can say honestly that deep in your heart you have no prejudice against creed or color, religion or politics,
If you can do all these things,
Then you are almost as good as your dog.

major case of deja vu .. did you ever post that before?

regardless, your father deserves to be in the "Post Hall of Fame" .. awesome poem.

dogs > *

:highfive: :goodjobbro:

8033
Progress Journals & Experimental Routines / Re: ADARQ's journal
« on: September 21, 2017, 06:13:21 pm »
Quote from: Final Phenom on September 21, 2017, 12:58:42 am
Unpopular opinion:

I mean we all have our certain build and strengths and
weaknesses and because of that we are inefficient in most of our mechanics. Optimal mechanics require the ideal physique+athletic level for whatever it is you are doing. So when you try to force optimal mechanics and you don't have the required adaptions for it, you do significantly worse than your normal technique.

But imo if you keep trying to perform with optimal mechanics, you are hitting your limiting factor every time! For example, im not very good at top speed, my top speed running is quad dominant. If I continue running with my quad dominant form, my weaker p-chain +elastic strength is not being stressed enough and continue to lag behind. However when I switch to good cycling technique even though it is much less efficient for me because of my characteristics, I optimize my training to improve what is holding me back. (Simplified example)

Your point about injuries is a good one and I think progression should be extremely careful and gradual for changing mechanics. It could take months or years to get your limiting factor up to scratch and could be risky because you don't know how gradual this progression should be. But if you keep doing whatever with "personalized/suboptimal" form you will never live up to your potential and eventually hit a plateau that will be even more difficult to overcome because you've learned the wrong movement pattern so well.

Granted this doesn't apply to everything but stuff like sprinting, some jumps, change of direction where there's a clear superior form could benefit from optimizing mechanics imo

For sure. I think the big question though is, whether or not someone can truly spot inefficiencies in their mechanics and do the right drills to correct them. This is where I think most of it falls apart. Getting instruction from coaches with incredible amounts of experience, and perhaps having things analyzed in a performance lab, are probably good steps .. actually, more so for coach, less so for performance lab. Performance labs in universities for example, have lots of "brainiacs" but perhaps not the proper levels of actual experience, correcting technique/movements for real athletes. But legitimate coaches with impressive histories, probably are the highest up on my list. Though, you may still get advice which is aimed at "turning you into someone else", turning you into athletes they are more familiar working with.

To my first point, I imagine scoob is telling his girl to get her knees up etc .. I can picture someone forcing their knees up while running, and just wrecking their mechanics. I've seen people do this IRL, it looks absolutely insane. For some reason, they are convinced that forcing their knees up is the right thing to do. I once did something similar with cycling my trail leg, I forced it, stupid idea. The best way to get your trail leg to cycle better, is to go faster. The best way to get your knees up, is to go faster. The best way to get your shoulders/arms pumping, is to go faster. etc.

As for your quad dominant top speed mechanics, does manually focusing on your cycling technique help more than primetime sprints (stiff leg bounds) etc? You've done all kinds of things, so I imagine you know best. But, I think before people resort to form changes, they should try and focus on doing the activity more (in most cases), but also incorporate assistance exercises aimed at strengthening those weaknesses, without having to manually think about them during the actual movement. I mean, that's the route *I prefer*. Sometimes you just have to focus on something to fix it, there's all kinds of specific cases so there's lots of caveats.

Also, as for your quad dominant top speed mechanics, there's also the possible scenario that continuing to use that technique for many years, the hamstrings/glutes would still catch up because of the speed improvements over time. ie, you might hit your ceiling with natural form, but then if you just keep hammering it, you may get more contribution from p-chain since you're hitting higher speeds at your ceiling. You would know better than me though that's for sure.

By any chance, what are your max speed numbers over some distance, between the two forms?

peace!!

8034
Boxing / Re: The Boxing Physique Thread
« on: September 21, 2017, 03:04:40 pm »
Rigondeaux




his abs are enormous for his size:







he's got some wide/thick lats:


8035
Progress Journals & Experimental Routines / Re: ADARQ's journal
« on: September 20, 2017, 11:38:37 pm »
also just came back on to say ..

my two dogs have pretty impressive running & jumping form, they def aren't thinking about it. They run hard every day though, and just love it. At times, I really wish I could be them. They are just 100% focused on the moment, not overthinking anything, not thinking about some responsibility they have, they are just in it, pure happiness & effort.

also as far as clearing the mind goes, racing definitely seems to help with that. Very easy to go "blank", other than maybe "quit thoughts", when trying to keep up with faster people. Then if you can't, you're toast and still trying to gut it out. Not much to think about.. lmao.

finally, when I see people running, I occasionally see really "bad" runners overthinking form. Not sure where they learn this stuff but, you see them overly pumping their arms, and you'll see guys tip toeing their runs - which really looks insane. They are doing all kinds of weird things, in addition to not being in the best shape, and it makes for a really bad combo. IMHO, they just need to relax, zone out, and get the miles in, also occasionally (once they are in shape for a few months) start incorporating some submax speed intervals or just faster intervals in general.

overthinking & overanalysis can be crippling, from what i've seen & experienced.

gn!

8036
Progress Journals & Experimental Routines / Re: ADARQ's journal
« on: September 20, 2017, 11:10:00 pm »
to add to this:

http://www.adarq.org/track-field/teaching-my-girl-to-runsprint/msg135288/?topicseen#msg135288

last year, after my ~3rd 5k race (~18:40 or so), I hit up this track with GFLRRC. So, my 5k was steadily going down, that's why I mention my time. Anyway, while running with the group there, I noticed my stride freq was lower than the rest of the group. The coach there told me I need to pick up my stride frequency and lean more. So, I scratched the leaning for the moment, and picked up stride freq. Anyway, I matched the freq of the group so I stuck with it.

A few days later, I started trying to lean more, and strained my soleus. I actually knew trying to learn more seemed stupid, it didn't feel good but I tried it anyway.

This was all part of me getting rid of my forefoot/midfoot obsession. All those form gurus put shit in my head. I came into running with an urge to make some serious progress so I accepted some form advice from various people.

Anyway, after several strains and issues while trying to adopt midfoot/forefoot, I went back to a flat foot strike and realized how much I love it. It felt so much stronger, lasted longer under fatigue, and felt normal.

So anyway, I was done with that midfoot/forefoot bs.

Ok so, that coach also kept telling me I need to do more long runs. I see everyone doing them so I figured, after December, you know what i'll experiment with it. Well I did, and I started feeling slow as all fu*k. I got injured eventually, but more so from a variety of factors ... but the long running itself made me feel like shit. Oh, also, I took the advice from that elite runner I found on youtube - he was non-stop about more long slow running.

I'm back on my high frequency, low volume, low to high intensity running workouts and I feel great. This is just something I just "naturally adopted" and I love it. So, it seems normal to me. This is also how I made all of my progress last summer/fall.

So back to the original comment about stride freq: So, now I have a footpod.... It tells me how fast my legs are turning over and how much distance I get per stride.. So, i'm at the track yesterday and noticed my frequency was back to "normal", slower than the rest of the group. They have faster turn over with less stride length, I have slower turn over with more stride length.

So here it comes, the coach tells me I need to turn my legs over faster .............. but I didn't. I go back and look at my footpod data, and i'm over 180. You'd have thought I was turning them over at 160 or something, the way he seems to zero in on it.

I'm not saying he's right or wrong, but, in the absence of data, how could he possibly know if I should be turning my legs over faster or not? Because of my stride freq compared to the people i'm running with? But, what if they are turning their legs over too fast? We are trying to improve running, and they are turning them over maybe at 200 SPM .. shouldn't they be trying to maintain a more natural stride, that they can use in a race for the entire duration? They probably do, that's probably how fast they turn their legs over.. but I find it interesting, in the absence of data, how someone trying to help, could very well be hurting someone.

This goes back to my reply to scoob. We and others want to help, but the "form advice" i've seen on most forums and youtube videos, seems to do more harm than good. It's good intentioned, that's why people give it, to help.

But me personally, i'm trying to return to having a clear mind when running, not thinking about shit. I remember when I used to run and I definitely didn't think about form. I just ran.... wtf? That was amazing. How the hell do I get back to that point? I think by experimenting with some of these things and experiencing injuries/setbacks/detrimental adaptations etc, that's definitely helping me to get back to just running.

anyway, just some quick thoughts on it because, when I see people always turn towards "form", like it's some kind of magic thing you can just tweak with a few cues/tips and re-engineer someone etc, it gets me a bit..

Oh and then recently I saw that guy training some kid to run a 60 for baseball, at the track .. non-stop form instruction, kid barely ran anything. And when he did run, he looked like total shit because he was doing things like "trying to get his knees up". It was so painful to watch. Kid should have just done like 4 x 60 ME and some other work.

over coaching = bad.

and ya my squat form "sucked by most people's critique" but it was effective as fuck.

 :ninja: :ninja: :ninja:

8037
Track & Field / Re: Teaching my Girl to Run/Sprint
« on: September 20, 2017, 10:42:19 pm »
by messing with her form, you're probably going to do more harm than good. if you're going to try and help her form, focus on only one small thing at a time.

this goes back to our recent convo... do you think you are helping or hurting by making her think of all of these things when she runs? and, how do you know they are correct?

the best cue in there that I see is to not look upward. telling her to swing her arms back and forth hard could cause her to rotate and go crazy etc.

i'd start with the "where to look cue" and then just have her run hard. not sure what kind of shape she is in, so no idea about the actual intervals she should do.

but, to clarify, are you preparing her for 800 or 100/200 ?

if i could unlearn anything when running, it would be thinking about my form when running. it's literally the worst thing that's ever gone into my head. it's torture. I don't want to think about any of that. it's a waste of brain power. Having a clear mind is much more powerful than thinking about what my footstrike is doing, how my hands are positioned, my stride length, how i'm breathing etc. If I could empty my mind completely, I would. I don't want to think about ANYTHING. So, from a runner who has thought about form and still does, I made more progress when I stopped (try to stop) thinking about form and just ran hard.

personally, i say stop focusing on it. just run or jump often, run and jump hard, and have fun. If you really want her to get better form instruction from the onset, find a professional track & field coach, someone with lots of experience. They'll probably do drills which try and correct some of the things you are seeing, but then they will also just let them run hard and let the drills slowly take effect.

the more we run, the stronger & more efficient we get. these improvements end up correcting all kinds of things that we shouldn't be trying to correct manually.

my 2 cents!

btw as for jumping: I never thought about form. People told me to do all kinds of stuff but I ignored them. I just jumped HARD, aggressive, gave everything.. My jump form improved over time, as I got stronger & put more reps in. Wish I had taken this approach with running. When I ran during boxing, I didn't think about form. Sometimes the "smarter" you get, the more detrimental it is.

pc!

8038
Pics, Videos, & Links / Re: jump videos
« on: September 20, 2017, 08:55:52 pm »
dexton jumped the street.


8039
Pics, Videos, & Links / Re: jump videos
« on: September 20, 2017, 08:55:24 pm »
mean vert.


8040
Basketball / Re: A WHOLE BUNCH OF DUNKS AND SHIT.
« on: September 20, 2017, 08:54:55 pm »
damn.


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