Adarq.org

Another question: What about specific core work?

N=2 (me + adarq) evidence for why broad jump is completely useless w/r/t vert, dunking, whatever:

Before my ankle sprain I was messing around in between sets during a workout and broad jumped 9', or farther than adarq has ever jumped in his life, even at his peak. No warm up, just jumped. And yet I probably have the worst vert (definitely the worst running vert) on this whole forum at the moment, even without the sprain.

Looks excellent. Couple of questions:

What's a single leg buck?
Would light cardio (e.g. brisk walking, C2, stationary bike at first, longer extensive tempo/light jogging as ankle improves) be okay on some, not all, rest days?
Also, what are all of these:

-- C1: SHORT-SUICIDE:
-- C1: SHORT-LAT-SHUFFLE-GASSERS:

-- C1: 5-YARD-LAT-SPEED-SHUFFLE:
-- C1: 5-10-5:
-- C1: MULTI-SHUFFLE-TO-SPRINT:

?

Thanks again.

LOL at Tam hating England because he's Scottish. We hate 'em, too, man.

Also, a bit sad for Holland today to have been so close yet again. Robben should have scored twice and came away with nothing. But happy for Spain, too. Too bad it was such an ugly game.

warm up
shot hoops, went well
foam roll x20-25 mins
LB mobility

work
DL line hops forward and back x40, x10s (35)
trap bar DL 3x8x225
BSS x10xbw
BSS iso hold x60s

cool down
stretch

Lower back was pretty tired after DLs so I hedged my bets and just did the iso holds instead of loading up a bar for reps. This was pretty damn weak all the way around. So begins the long, Sisyphean climb back up the hill...

Oh yeah, and for the line hops, the first set I just did 20 over-and-back. The second set I did 10 seconds for touches. Got 35.

I'm pretty sure no other white dude has done it, at least in competition. The people over at CF were also talking about this as the first time and some of them have been around elite track for a long time.

In the words of my roommate: "They had cheese at the end of the run. 'Hurry Frenchman. They have cheese.'"