Adarq.org

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ADD THIS NOTE TO EVERY POST SO YOU KEEP REMEMBERING: JUMP EVERY WORKOUT. IF THERE'S NO SPACE, FIND SPACE.

FOAM ROLL BEFORE EVERY WORKOUT, LACROSSE/TENNIS BALL SMR AFTER EVERY WORKOUT.

STANDING QUAD/HAM/CALF/ITB/PEC STRETCHING THROUGHOUT THE DAY, EVERY HOUR OR SO.

KEEP SWEETS TO A MINIMUM. MOAR PROTEIN. MOAR VEGGIES.

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BW = ???
SORENESS = none
ACHES/INJURIES = left hip, right big toe
FATIGUE = low to moderate

- warm up

- sprints 4 x 15y
felt pretty fast, actually

- DSVJ submax x 8

- DLRVJ x ~15
low, 30-31, but i'm not too pissed about it

- MR half tuck x 20,15,15

- jump squat 3 x 3 x 95
(was supposed to do 3 x 2, oops)

- squat MSEM 2 x 3 x 285
speedy and strong

- OHP x 3,3,F
85, 95, 8 x 105

- chin up x 8,8,8
weak last set

- stretch

not a bad workout, all in all. more sleep tonight than past two nights.

US sucks at any sport because the best athletes play football or basketball, for the most part

i hope you're joking.

so i may be several decades behind the times here, but sportivny press turns out to have a lot of awesome content, including an awesome demolition of mike barwis and the s&c coaches at msu and the lions: http://sportivnypress.com/documents/44.html

anyway, check it out: http://sportivnypress.com/

For those of you that follow him, no, this is not a post about Lyle's interminable amateur anthropological examination of sports success and failure. I love the guy's writing and he knows a shit ton more than I ever will about training and nutrition but god damn, is that series a waste of time.

Rather, this is to link to a 6-part article that Lyle links to in one part of his series, entitled "There Is No System" and written by Andrew Charniga, Jr. It's here: http://sportivnypress.com/documents/51.html

Lot of food for thought about training methodologies, especially w/r/t isometric and general strength/bodybuilding training for athletics.

Enjoy.

glad to see you're back putting in work. 

i just realized that two days ago was the two-year anniversary of this log.

downside: i'm still far from achieving my goal
upside: i'm still dedicated and i'm still working

work. work. work. work. work. work.

i will fucking get there.

Looks pretty good to me, youre just going to have monitor performance closely on some of those days after 3 or 4 jump training exercises, if you handle it fine then its great, some dont though.  Worst case scenario you drop an exercise or two and focus more intensely on the 2 you have left. 

thanks lance. will incorporate an AREG element: if i'm bouncing all over the place, keep going. if not, pare back. make sense?

How's your standing vertical? I wonder why you're not jumping higher even though we have similar body structure & weight and you have a stronger squat also. Has your previous RVJ max been higher after a power/speed cycle?

standing vertical is in the 27-28" range, i would guess. don't know why my jump sucks so much, especially as i'm generally pretty coordinated and not bad at sports. not especially reactive, obviously. for some reason i have a hard time coordinating a powerful jump. often a very "soft" or slow run-up is at least partially the culprit. i don't do very well transforming horizontal movement into vertical movement.