Adarq.org

Well I lost the last two weeks of training. It was pretty good. Anyway, this week is another test week. I'll keep updating this post with results:

SUN - SVJ, pullups, dips, pass/fail core tests

I did some SVJs beforehand on 10', but nothing really to report, all around 32-33''. So no improvement really but I wasn't expecting much with nearly 2 months out of the gym. I didn't do RVJs because I got booted out early but I doubt they would be much atm.

Pullups -  previous: 16; today: 18 (+2)  these are all lifetime bests so pulling out the icon for the first time in awhile

Dips - previous: 26; today: 30 (+4) 

Passed all the core tests (50 situps with 6kg ball and a few other easy ones)

TUES: run for distance and ring chinups

30 sec run for distance - previous: 229m; today: 236m (+7m) 

Ring chinups - previous: 16; today: 17 (+1) 

LRLRL x 10 - previous: 26.78m; today: 27.80m (+1.02m) 

Bounds felt really good today. The coach said my hangtime was way better and looked smoother.

WED: horizontal jumps and pushups

Broad jump: previous: 2.86m; today: 2.88-2.90m (+2-4cm)

Five consecutive DL bounds: previous: 14.78m; today: 13.78m (-1m)

Standing triple: previous: 7.78 (L), 7.66 (R); today: 8.08(L) (+30cm), 8.04(R) (+38cm) 

Parallel bar pushups: previous: 31; today: 41 (+10)

Mixed results. I got a bit further in the broad jump (measured at 2.88m but the girl measuring the tape was new and she definitely cheated me a few cm with her marker placement) and standing triple. But OMFG I messed up the 5 DL bounds bad. I had two attempts and both times I started over-rotating forward and completely lost it. I was trying way too hard to be quick off the ground and my legs just couldn't stay under me. Really crap. Oh well.

THURS - 800m time trial

800m - previous: 2m35s; today: 2m31s (-4s) 

Surprise test: 5xSL bounds - 12.85m (L), 12.95m(R)

Pretty happy with the run as there was only two of us at training, the other was a girl who was a fair way back so I was running by myself. The jumps were pretty good I guess, I can't believe how much better I've got at this stuff compared to a couple of years ago. I remember I could barely do right leg SL bounds at all, now I'm getting as far as my stronger leg.

Overall a pretty good test week, made some good gains. Of course, I'm not expecting massive improvement every time but if I can stay consistent and injury-free I'll definitely be in a better place athletically to get my vertical up again.

are the SL bounds with a run-up or from a standing start/false step?

Standing start. Give it a go!

PR Nation!

Haha well I'm getting some nice newbie gains on a lot of things, BW rep stuff especially. So I'll enjoy it while it lasts.

what's the fitness circuit on tuesdays?

jesus, sounds like a lot. all of those exercises in sequence are one set? or each group of three is one set? your training seems to have mostly focused on fitness, above everything else. how do you think that's working out? do you think you'd be better off doing lower volume and higher intensity? i've been doing much lower volume but higher intensity stuff (every sprint i do is 100% effort) and i'm not convinced it's making me faster or able to jump higher or anything. i'm torn between thinking that i'm being a pansy and should kill myself with workouts like that, and thinking that i'm so close to my goal as-is that if i start to kill myself to "get in shape" it'll detract from the main purpose of my training, much as squatting did for so long.

i can't wait to dunk so i can shift focus to something else.

i think it's "fartlek," fwiw.

jesus, sounds like a lot. all of those exercises in sequence are one set? or each group of three is one set? your training seems to have mostly focused on fitness, above everything else. how do you think that's working out? do you think you'd be better off doing lower volume and higher intensity? i've been doing much lower volume but higher intensity stuff (every sprint i do is 100% effort) and i'm not convinced it's making me faster or able to jump higher or anything. i'm torn between thinking that i'm being a pansy and should kill myself with workouts like that, and thinking that i'm so close to my goal as-is that if i start to kill myself to "get in shape" it'll detract from the main purpose of my training, much as squatting did for so long.

Yep, that's one set. It's a beast that's for sure. I definitely hear what you're saying, I have been thinking A LOT about whether this approach is the best. I guess I have essentially bought into the idea of year-round periodisation, rather than the half-assed shit I was doing previously. SO right now I'm in probably the least specific phase of the year as it relates to my own goals, but I think it also adds an element that was lacking in my previous training. And in a couple of months it becomes more in-line with everything again when we hit the gym and start 100% efforts with less running distance during the week etc.

Sometimes I do think it would be better to do more high intensity stuff and max effort jumping/lifting all the time, but I'm starting to think that even amateurs like us training 'individually', so to speak, really need a more well-rounded approach, which incorporates practising the main activity (jumping) and strengthening the right muscle groups, but also a significant level of 'other' stuff like fitness and conditioning. Realistically, we're not genetically or structurally gifted enough where we can just keep practising jumps at pickup games until we can dunk any day of the year with not much other training (it would have happened by now obviously). We need to have a strong periodisation approach like most modern athletic programs where we might be lucky enough to peak at the right time during the year and be able to throw down.

So to answer your question, I would think about building in more fitness stuff, even if practically it just means that you are able to practice max effort jumps slightly longer and have a less chance of injury. BUT to ensure it doesn't become the focus, draw out the plan for the short-term and long-term and be satisfied that it fits in with the overarching aims. I'm sure T0ddday and Coach Robert Ruxandrescu could help you devise a really nice plan for the next year and make the whole training component become more focused (I'm sure everything else you do is completely fine e.g. nutrition, recovery, sleep etc). I really can't emphasise how much less stressful it is to know that someone else has all your training planned out and will have you peaking at the right time.

i can't wait to dunk so i can shift focus to something else.

x1000, I'm definitely becoming more comfortable with the idea that dunking (if it happens) will be something I do a few times during the year rather than becoming a permanent ability that I keep working at. Another interesting part of sprinting is that I could potentially actually win a bit of $$ running as a 70m specialist at pro meets, wherease I don't think I'll be winning any dunk comps in the future.

i think it's "fartlek," fwiw.

Lol, I was actually having a mini-argument with a guy at training saying it was spelt "fartlek". Then I realised I've been writing fartleg in all my posts! 

"When you want something bad enough and love it just as much, you would do anything to keep going. Keep your motivations simple so you don't lose focus. When I first started out all I wanted to do was to get faster, and then I did research and realized that I had to get strong in order to achieve those goals. At the end of the day, you will realize that if you focus on one goal at a time, other pieces will fall in place and you will gain a lot of "by products" along the way. I wanted to get faster, which lead me to get stronger, more explosive, nicer physique, a better vertical jump etc. And all of that of course, led to pussies."

-Frank Yang

thanks for the response and you're absolutely right: long-term planning is ideal. my problem with it has always been work travel, which interrupts whatever i'm doing. when i get back from a trip, even if i've been consistent about exercising while in dushanbe (relatively easy) or kabul (less easy) or wherever, there's always a reentry period. and work doesn't care if i was close to peaking or having a great few weeks in training.

whine whine, cry cry, my job is cool and sends me to crazy places. i'm not complaining. it would help if travel were predictable, though. also, i'm thinking seriously now about moving overseas, starting to reach out to some contacts and apply for a few jobs just to see what's out there and where i might fit in. depending on where i go, that'll obviously have a huge impact on what training i can do. if i end up in afghanistan, i'll basically have to import a squat rack and some weights and get strong and jump a lot of rope as there's basically nowhere to work out outside. other places (santiago, for example) might be more flexible.

/hijack, future thoughts will go in my own journal. 

Nah I never mind when it's relevant discussion. Come to Melbourne! Haha.