Adarq.org

Quote from: adarqui on July 30, 2017, 04:16:29 pm

Moved to its' own post so I can link to it in my sig, for 2017 training ideology.

goals:
- <= 1 mile running/sprint focus: 400m, 800m, 1km, 1 mi
- improve RVJ / dunk

Some things I want to do this time..
- crack < 60s for 400m, GPS & manually timed
- get to the point where most all of my short intervals are low 4 min/mi pace
- get my RVJ up while i'm focusing on running
-- very important: jump in basketball shoes!!
-- I guess I could jump in my flats in the local bball gym near me, that really nice one.. softer surface.
-- but for concrete court jumps, need to give my feet a break & use my kobe's.
- stay adapted to high volume BW lunges (overall leg/hip strength) & jump-rope running (conditioning, shoulder speed, and ankle bounce)
- stay adapted to light calisthenics/bodyweight exercises - nothing intense, just simple exercises to stimulate various muscle groups without killing myself.. staying away from burning out a set - sets to failure.
- get leaner than i've ever been, while not sacrificing leg/hip mass: frequent long walk cardio
- maintain a sleep early/wakeup early schedule (10-11 PM to 5-6 AM)
- stay away from weights/weird stuff/excessive stretching (a few light stretches on occasion are fine, like a cat/dog in the morning - a few seconds & done)
- 1 day off minimum between training sessions .. super low intensity recovery allowed between training sessions. The idea here is to emphasize quality, always. ie, a training session with a fatigued CNS is pointless under this system, just a waste. Instead, resting at least one more day in order to feel fresh & achieve higher paces/speed & thus higher quality, is extremely important - rest as a training methodology.
- less of a brute force approach, more of a let it come to me approach.

One of my long term goal is also to be like one of those kenyan marathon runners that can run for days without stopping. Must be nice to run at a decent pace and feel like you're walking on water light. Would be a great experiment to see how well the human body can adjust from being a chain smoker at one point to being a well adapted marathon runner.

cool. I imagine that's what the "runner's high" is all about - feeling like you're just floating. Seems to happen in the longer distance events. I've never been high so I don't really understand it from a "high" perspective.

you'd be surprised how many people do stuff like that though.. people who just can't take it anymore & turn to long distance running, and completely transform. Not saying they become elite level or anything, just that they radically transform - no more cigs, alcohol, drop tons of weight, eat clean, become running addicts etc.

distance <X> (cycling, running, swimming, etc) can be pretty transformative. it's also a great way to just "detach" temporarily, from every day life.

elite distance running is so beautiful.

cool though, do it.

sdokdgksdopgkdspgokdspogksops

love this one.. solid yard/landscaping too.

victor ortiz is about to fight, on PBC.

Quote from: adarqui on July 29, 2017, 08:38:38 pm

nice tho.. listen to your body/fatigue - learning that stuff is pretty much the most important thing you can do. taking 2-3 days off, you'll come back recharged.. if you keep burning out frequently though, might need to get in a few more rest days (per ~10-14 day period) or eat more after you train.. it could be an accumulation of the sessions, or literally one session which goes overboard, that's causing most of the fatigue.

also, ~3 hour gym sessions could potentially be a bit overboard.. how long do you lift in those 2-3 hour sessions? With lifting, I like the 1 hour or less rule.




nice  def healthy.

those garlic cloves in there? if so, 

For the 2-3 hour sessions, i'd get in sauna + stretch to start and then go back to sauna for 10 min after workout. So all that probably adds up to almost 1 hr, and when I'm squatting or doing some tough posterior chain work, I need to take breaks in between each set prob 3-10minutes sometimes cause its so draining. But other lifts/workouts i take 20 sec breaks btwn sets, such as some situps, light cable work, etc.  I'd also spend around 10-15 min just messing around with bball on court.

ah ok cool. sounds good.

Yeah those are garlic cloves, that was probably the cleanest/healthiest lunch I've eaten in a long time, and the veggies were all raw. 

ah nice.

how'd you feel after? I feel very different when I eat clean.. love it.



also a big fan of super close stance squats, really hit the quads hard.

good stuff on the front squat too.

Just been trying to sleep as much as i can to recover a bit better this wknd.  trying ti use the broom last night killed my forearm so will take it easy on things like deadlift n cleans this wk.

i read that as "trying to use the bathroom last night killed my forearm" .. I think because the sentence above, kind of bled into this one. Had to read it ~4 times before it made sense.

lmfao.

DB arm swings?

db arm swings are probably beneficial. I personally prefer plate swing - I like having the arms locked, feels safer for the shoulder. Plate swings was probably my favorite upper body exercise when I peaked my vert. I could feel the carry over tremendously to jumping.

regardless, bodyweight exercises are a must.. just like in jumping, where you are "throwing yourself with your legs" (Kelly B terminology), upper body exercises give you the ability to "throw your upper body". This results in some serious coordination, strength, power, etc. So for example, if you can do 1 pullup in 3 seconds, versus 10 pullups, each lasting on average 1 second, you now have significant strength, power, and conditioning gains for all muscles involved in arm swing (upward and downward).

so making those improvements, in combination with actually jumping - to tie it together, is definitely important.

important BW exercises = dip variations, pushup variations, pullups/chinup variations.

apart from that, beneficial barbell/dumbell exercises include bench, overhead press, push press, jerk/snatch etc.. jerk/snatch being far more technical, limited by a learning curve.

My personal preference was mostly BW upper & plate swings, occasionally throwing in some DB upper (bench/rows).

I remember a strength coach once said that the bench press benefits sprinting.... I don't see how that can happen.  I mean, obviously you don't want to be a scrawny nerd up top where you can't even do 10 pushups....

bench press can be used as a tool just to stimulate the CNS.. so, some heavy bench press singles, or doubles etc, can really amp you up great & not have a detrimental impact on sprinting related muscles. If anything, bench itself can give you some more shoulder power, which is definitely going to be beneficial to the start/acceleration phase of a sprint.. short distance sprinters usually have very well developed upper bodies - for some it's natural, for others it's a bit natural + upper body lifting. Regardless, adding some upper body mass can help improve a powerful arm swing.

bench aint bad for sprinters/jumpers.. upper body mass is less important for jumping though - the strength needs to be there, but the mass doesn't. That mass itself can benefit a sprinter in the acceleration phase of a short sprint, during the lean.

One of the easiest things to do is simply look at elite level athletes in these various sports, you can learn alot just by the naked eye. And remember, if most elite olympians seem to fit a stereotype, ie, oly weightlifters having huge legs, or 100m sprinters being lean af & fairly jacked, then for the "normal trainee", trying to achieve a similar physique isn't such a bad idea. If someone has very weak natural upper body development but wants to get better at sprinting, it's probably a good idea for them to experiment with adding some upper body mass into their training regiment. It doesn't always work, leverages change / tendons / muscle fiber composition change the game, but it can still help. If I was going to get into oly lifting, I would make my thighs, glutes, and back/upper back enormous. To some degree, physique imitation can be effective.

top notch GARBAGE photo



lmfao @ the professional ref though..