Adarq.org

Why indoor? I haven't played indoors in years.

Jumps test:

3 SVJs, highest 33.5'' (looks about 8-9cm/3'' up hand from looking at vid):

<a href="http://www.youtube.com/watch?v=aF36eLzPrw4" target="_blank">http://www.youtube.com/watch?v=aF36eLzPrw4</a>

6 DSVJs, highest 34.5'' (definitely a little bit higher than last time):

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

6 DLRVJs, highest ~36-37'' (not sure, either way =  ):

<a href="http://www.youtube.com/watch?v=STzCMsXaq9E" target="_blank">http://www.youtube.com/watch?v=STzCMsXaq9E</a>

7-8 SLRVJs, highest 37'':

<a href="http://www.youtube.com/watch?v=NN4KNUeKrY4" target="_blank">http://www.youtube.com/watch?v=NN4KNUeKrY4</a>



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Happy with the jumps today, definitely PR'd DL. I think my speed is getting better for both SL and DL. My technique is still average though I think (DL is definitely not ideal looking at the videos again).

Didn't want to spend heaps of time/energy trying to get 34''+ on SVJs but the few I did were OK. At the moment it's more of a gauge of my leg strength rather than something I am actively working on to get better. Considering I've only been squatting heavy 1x per week I'm glad it's still around PR levels.

yeah man your jump stop on the DLRVJ is worse than mine. drives me nuts that you still jump significantly higher than i do. 

my guess is that if you improved your plant on the DLRVJ you'd get a lot higher.

I'm not sure why acole doesn't try a step-throurgh rotational plant... he'd have more time to apply more force.

if he's anything like me, it's because jump-stopping is what his body wants to do. have to learn how to do step-through plants. hell, i've been trying for years and i still barely one-two my plant.

Track

Warmup

Sprints: 3x60m, 80m 100m

SL bounds: LRLRLRx3x30m, LRLRLRx1x50m, LLLx10m, RRRx10m

DL bounds: 2x7 height, 2x5 distance

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I might as well describe what I do for warmups for track sessions seeing as how i never do so:

- 2-300m of jogging mixed in with skips, zorbas, running backwards, pogos

- 2x10-15m of backside kicks, high knees, fast steps, DL line hops and hammer heels (kick your leg out in front and pull down, really stretches the hamstrings well)

- few run-throughs (30m max, 50%)

- sometimes I stretch my hip flexors out if they're tight but usually no static stretching at all

What's the reasoning behind sprinting 3x60, 1x80, 1x100?

Yeah, there are some studies that attribute longer distance running (say, 400m runs) to lactate accumulation and tendon stiffening due to collagen synthesis under conditions of extreme lactate accumulation.

So basically, longer distance sprints have the tendency to help build up stiffer tendons.