Adarq.org

ACHES/INJURIES: right ankle
SORENESS: none
MENTAL STATE: good

- warm up
getting groove back with jump rope

- plate jump squat 15s x 5,5

- SVJ x 4,4

- paused squat 110 x 5,5
eh, still don't feel that great

- bent over row 50 x 10+3+3+3

- bench 70 x 10+3+3+3

- some other crap that i forget

- hyper machine sit ups + mini BB x 10+3+3+3

- stretch

final workout before vacayyyyyyyyyyy.

thailand-singapore-malaysia-vietnam here i come.

dope! enjoy it man. get some sprints/runs in

a quick reply to ori biala's question on IG, but IG wouldn't let it through (probably too big):

oribiala@andrewdarqui what distance/type of speed work? How was the conversion from jumping to distance running go? What differences similarities , what you learn from it?



@oribiala well i made most of my running speed gains by doing a low volume/high intensity routine (mostly way over lactic threshold & in the vo2max zone).. some weeks I wouldn't even run more than 2 miles straight, but then i'd run a 5k race (3.1 miles) and still PR.. so I was doing tons of repeats with short rest or jog rest in the range of 100m, 200m, 400m, 800m 1k, and even 1-mile.. ie, 12 x 400m @ 3k pace with 1 minute rest, 6 x 800m @ 5k pace with 1 minute rest, 3 x 1km, 1 mile PR attempts, or 2 miles all out. I didn't do any long runs.

Also another technique I used, which I think helped alot, was simply trying to keep up with the fastest people in each race (and racing alot, nearly every weekend for ~2 months). So i'd be a 19:xx guy and try to keep up with 16:xx guys for as long as possible .. I could hang with them for about a mile then i'd be toast and have to fight just to finish the race. So I actually PR'd my mile in several races, i'd run like a low 5 minute mile for the first mile, then run low 6's for the next two. That helped me get under 19 minutes for 5k, for sure. My best 5k was 18:22 and I was beating the 16:xx guy for a little over a mile in that race, before my legs started dying. So taking those risks really helps IMHO.

Eventually I will need to figure out how to combine long runs, lifting, and speed work.. I made all of my gains from simply doing speed work and races, but, I can make alot more if I figure out how to combine long runs and lifting. So that's what i'm about to try and do now, figure out that portion of the puzzle.. The long runs are especially important because my resting heart rate is in the low 50's right now, so my stroke volume isn't as efficient as it should be. When I do lots of long runs I can get my resting heart rate into the low 40's -> if I combine that with speed gains, I should have a much higher capacity to maintain a faster pace.

As for the conversion from jumping to running, i'm more of a natural distance runner.. But, I didn't make a conversion because I detrained completely from jumping: 2012 - 2015 I ballooned up to 207 lb. and didn't train at all.. in early 2015 I started trying to get back into training, so I started with running. The only actual transition I ever made from jumping to running was at the end of 2012 when I started running while I was in peak jumping form; I could easily run 10-15+ miles out of nowhere, albeit slow.. my legs were bionic at the time. That's when I was transitioning into single leg jumping. But I only did that for about a month before I just stopped training completely.

There are major differences imho.. With jumping, you need to jump alot, but, you also need to perform the appropriate assistance work in the weight room for the most part.. It's very hard for someone with almost 0 explosive ability to simply jump high volume/high frequency and expect to reach an appreciable level.. So the weight room becomes almost essential. You need to build more mass in the legs/hips/calves generally, and improve limit/explosive strength & RFD.. As for running, you can literally avoid the weight room completely and still make incredible gains for many years. Here, you need to improve aerobic capacity (cardiac output), lactic threshold (increase mitochondria etc), running economy (speed work), and pain tolerance/mental game.. So you can technically just run and makes serious gains, you just need the mentality for it.

So strength work for jumping is in the weight room usually.. but strength work for running is improving your long runs & speed work. Don't get me wrong, some general strength training can potentially be beneficial, but it's not nearly as essential as it is with jumping, IMHO.

The biggest thing I learned from jump training vs running training is: jump training is easier & more fun, run training is harder & fun but also torture. However, improving jumping performance is harder, because it's a game of inches that requires several systems to perform optimally in an extremely short time frame; the nervous system is most important. Improving running performance is easier because you simply need to improve your cardiac output and body's ability to utilize oxygen/lactate; this is much more simple than fine tuning a nervous system. The crazy thing though, is how they are basically an inverse... Training for jumping is easier - even though you may be attacking heavy weights and jumping maximally, it's a brief effort, but it's harder to improve because of the limited time frame you have to express force. Training for running is absolutely brutal mentally.. I can't really recalling the "voices in my head" telling me to "quit" when doing jump training.. However, with run training, they pop into your head every time you challenge yourself, and even times when you're not challenging yourself.. It's a brutal mental battle.

As for injuries, i've had more training to improve running than I did with jump training.. the total volume of contacts (and messing with form - not a good idea) is probably to blame. I've also had some stupid injuries related to over stretching etc, like I did when I was jumping.. but the act itself, jumping vs running, i've had more direct injuries related to running.. Small bones in my feet freaking out, bottoms of feet freaking out, soleus freaking out, tweaking hamstring during sprints, hip pain at times (mostly when i was long running), knee pain at times (mostly when i was long running). I was much healthier when I stuck to my low volume/high intensity routine for ~4 months or so, believe it or not.

The biggest similarity, for me at least, is that both optimal jump performance & run performance happen when you're light and lean.. I'm not nearly as lean as I was when I was jumping/dunking, which is kind of crazy .. but, that has alot to do with the lack of lifting. In 2017 I plan to incorporate long runs and lifting back into my routine.. Hoping to get even lighter & leaner, stronger, and faster.

peace!

yesterday, quick log, unfortunately.

12/24/2016

quads sore

evening run: 12 miles in 1h:35m:xxs
- 3 hard, 5 moderate, 4 slow

boxing vr misc

USATF RUNNING CIRCUIT RECAP 2016

http://www.usatf.tv/gprofile.php?mgroup_id=45365&do=videos&video_id=191348

cool, usatf.tv

daaaamn.......................... this is going to be an insane dunk.