Adarq.org

Sunday:

Drills, skipping, hurdle hops, med ball throws, core stuff with med ball, mobility ---> also had a few SVJs at 10' in-between skips, they were pretty high, maybe around 33''

Rest/transition week

We're moving into hybrid winter/summer training now, into the gym and less emphasis on BW high rep stuff, but still some fitness runs (we do a fartlek before the gym and a 3km run in the next phase). This week is a transition and also a few tests, but just the easy ones I think.

Mon:

Rowing machine/cross-trainer warmup

Max pullup test - previous:18, today: 20 (+2) 

Max dips - previous: 30, today: 28 (-2) ---> fatigued from pullups

Tues - gym:

Active warmup

Fartlek: 100s-100j-100s-100j-200s-100j-100s-100j-100s-100j-200s-100j-100s

Gym warmup

Front squat: 2x10@80kgs, 60kgs (too heavy for my wrists still)

Hang power clean and press: 2x10@40kgs (just practising the movement really, not heavy)

8x5 high hurdle hops (2x after each set of FS/HPC&P)

Core/hamstring stuff in-between

BW: 79kgs

Well my inflexible wrists unfortunately haven't resolved themselves, struggling to hold onto the weight while in the meantime my legs are asleep. It just takes repetition to try and find a comfortable spot, apparently my wrist and triceps aren't that inflexible but I'm just not used to it. Pretty happy to get 20 pullups, definitely a lifetime best.

How are your calves feeling atm?

Yeah pretty good, the backoff has helped. Foot is probably the thing that's bothering me the most, whenever we do bend running it flares up a little next day. But overall I'm in pretty good nick.
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Wed:

Really easy warmup on rowing machine/cross-trainer

Max ring chinup test - previous:17, today: 22 (+5) 

Max pushups- previous: 40, today: 39 (-1) ---> fatigued from pullups again! I had a few more but I just lost my position and slipped off. We do these on bars so they're a bit more challenging than floor pushups.

Thurs:

Gym - exactly the same as Tues (front squats, hang clean and press), but with 12 split/lunge jumps after front squat/hang clean and press sets.

Went home over the weekend so missed the Sat/Sun sessions, but I went down to the courts and had a jump:

<a href="http://www.youtube.com/watch?v=NIpCtP9W3z8" target="_blank">http://www.youtube.com/watch?v=NIpCtP9W3z8</a>

Sorry for the shitty phone quality. It's usually better, I don't know why it was so bad. It's hard to see my fingers but SVJ was really high today. I actually had a few that I missed that were nice, around the 34-35'' range, DSVJs about the same. The SLRVJs were probably in the area of 35''. I was just messing around with the RVJs, I actually could get a bit of speed in the SLRVJ in the last few steps, which is good but obviously the runup is a bit far atm. Still need more practice but good to see the training isn't destroying my vertical. The other positive thing is that a session like this is so easy now I've gotten fitter and have adapted to the workout frequencies. I don't get worried about getting hurt and can get more good jumps in.

oh wow man, killing it with those jumps. i'm now officially striving to match you. except the DSVJ, that was ugly as hell. but the SVJ and SLRVJ were nice.

Thanks man, I know I can always count on you for a great backhanded compliment!   

not meant to be backhanded, if you clean it up you should be able to dunk off a drop-step, which is awesome.

Haha I'm totally kidding mate. Thanks for the support. That would be badass. I jump so much worse though dribbling or holding the ball. Not unique to me of course, but I've still got quite a ways to go to on top of what I'm jumping now for the cool stuff.

we have enough guys on here sprinting that i think we need an :ibsprinting: animation.

This is nazi ideology!

You're defining classes of people!

Nah... but it's really interesting. More people would benefit from sprinting in a series of ways IMO. Sprinting is underrated.

during some of my runs I sometimes stumble and yesterday I stumbled so badly, this is where my right leg tangled up somehow and I think the way it occurs is when I run, I run to fast for my leg to catch up, that my lower body is trying to catchup with the upperbody and If it doesn't It would cause me to fall forward; hasn't happened yet, slowed down to control everytime or my legs cycle too fast it probably strikes behind centre of mass or nearly misses striking the ground by striking ground behind and causes stumbling, wondering if you ever experience something similiar and how you changed your form to counter it, I was thinking of maybe consciously bring my knees high when I run as well as my arm swings.