Adarq.org

I was just re-reading the ratio technique article and the other thing that occurs to me is that I could do sprint/jump days completely lift-free. Have strength-hypertrophy and strength-power be done in the gym and something like "reactivity-power" done at the track and on the court. Would simplify logistics a lot.

E.g.

strength-hypertrophy : strength-power : reactivity-power : stim

phase 1, neutral = 2:2:2:0 x2
phase 2, power = 1:2:2:0 x2
phase 3, reactivity/peaking = 0:1:3:1 x1

Pulled those numbers completely out of my ass, but something like that.

Thoughts?

My ankle/foot/leg is officially schizo. Everything felt great today from jump rope on through. I mean,   but WTF.

warm up
jump rope, incl a bunch of double unders (these keep getting better)
mobility

ankle rehab circuit (standard)

work
squat 3x10x205 -- fast and strong, very encouraging after 2+ months of not squatting even if it was a toy weight
superset x4
--pull ups x5
--push ups x15

cool down
stretch
lie on the floor trying not to puke
stretch

I'm not sure I'd ever done ten-rep squat sets as work sets before. That's definitely what made me nauseous after I was done working.

But, I think more important is the fact that you are going right up to failure every time you do this exercise, and are so emotionally hung up on your reps. Everyone has an exercise that they are prone to get too emotional about. One exercise that they base some of their "self image" on, or base an inapropriate amount of their feelings of going forward or backward in training on.

You have to fight that shit, and fight it hard. The more you can divorce emotion from the training process, the better. Training is a process of loading the body a certain amount that causes an adaptation to that load. It is not a process of coming to the gym and proving how strong you are or proving that you have not lost strength or muscle, etc.

I don't have a problem with this when I lift because for me lifting is just fun. But jumping is another story. I hate not being able to jump as well as I want and that's bad news. Need to remind myself of this quote when I start jumping again in earnest. I get so pissed at myself for jumping poorly and that is such a stupid cycle to be in. Training is about getting better a little bit at a time.

Quote from: Flander on August 31, 2010, 05:46:04 am

Hit that head! Hit that head! 

would be an amazing moment, i have to make it happen somehow.

Only if you catch it on film.

how bad was the pain ? :/

Not sharp, stabbing pains. More like the kind of deep ache where the muscle feels really weak, almost like when someone gives you a deadarm. All the way up the outside of my calf to the back/outside of my knee. Needless to say, not the most stable feeling in the world, so I didn't push it. Got to make another PT appointment to get it checked up on.

That's interesting. Those "recommended max" estimates tend to be super conservative. If you're worried stay away from EAS and MuscleMilk, but you should be doing that anyway because both of those are a huge ripoff.

FWIW, I get my WPC from TrueProtein, which you mentioned. No sweetener, just vanilla flavoring (you can customize it). Cheap as I've seen (although I haven't checked out CEL) and mixes very well. Might be chock-full of cadmium, for all I know, but it has been highly recommended by people I trust on this kind of thing (see signature). I wouldn't freak out too much.

Alright, let's do this again:

AGE: 23

HEIGHT: 5-11 (reach 7-6)

WEIGHT: 169-173

SLEEP SCHEDULE: pretty regular, ~7 hours/night

BODY TYPE: borderline ecto/meso (i.e. "athletic")

GOALS: dunk, dunk, dunk, dunk. Be faster. Be in better shape.

CURRENT ABILITY: can't do it, can't do it, can't do it, can't do it. Am pretty "game-fast" in my sport of choice because I'm smart. But my pure acceleration and straight-line speed leave a lot to be desired. Am in "good shape" relative to the general population but not so much relative to where I want to be.

INJURY HISTORY: right ankle sprain x4, right collarbone dislocation x1, lots of nagging shit here and there over the years

TRAINING HISTORY & ACHIEVEMENTS: more or less regular training for two years now. Beyond simple strength improvements, I haven't achieved much of anything

CURRENT ACTIVITY LEVEL AND/OR TRAINING PROGRAM: I work at a desk, so my activity from 9-6 is mainly just however much fidgeting I do, which is a lot. Walk to and from work and the gym, it's a triangle about a mile on each side. So 2-4 miles of walking per day. Work out in the gym three days per week plus ultimate frisbee practice on Saturdays. Tournament September 11-12 will require several days of recovery and, insh'allah, similar thing will happen on October 2-3.

BRIEF OVERVIEW OF CURRENT DIET: It's fine.

IMPORTANT ACTIVITIES: Work can be erratic. Usually out by 6-6:15 but sometimes have to be here until 7:30 or 8. Can cause stress, which undoubtedly affects workouts. Ultimate on Saturdays.

So, what do you think, adarq? What's the plan?

Well, About the power for shooting. I meant set shots. there was one nba match where I saw dwight howard shooting free throws.  He  goes through his normal routine and stuff. But as his arms move up to his set point, his legs would straighten. But his legs would straighten first and then only he shoots the ball. I'm definite he didnt use much legs at all.

I'm far from an expert on this stuff, but are you really looking to Dwight Howard, one of the worst free throw shooters in the history of the NBA, for set shot shooting tips? Really?