Adarq.org

Quote from: vag on September 21, 2012, 05:50:18 am

DB DL Calf raise: 1x20@40kgs, 1x20@50kgs, 1x20@60kgs, 1x20@80kgs

I am trying to imagine a way to do bilateral calf raises with dumbells and i can't, please elaborate!

Ha, I thought maybe someone would ask that. Dumbbell in both hands (so for 40kgs 2x20kgs), I do them with a step to get full ROM, and to balance I put a small size swiss ball between me and the wall facing me. It was awkward as shit, the calf raise machine was out of order but didn't want to do them unilat because of my left knee, so I improvised.

Quote from: seifullaah73 on September 21, 2012, 05:25:42 am

we can continue on your journal,  .

so to my question:

Quote

sorry adarq last time, unless they reply then i have to .... erm .. reply back.

So T0DDDAy
i contacted the local track and they have training tuesday and thursdays 6:30 pm to 7:00 pm

my routine is the following:

day 1 & 3: upper body
day 2 & 4: lower body
day 7: speed work

any way i can combine the training meets with my hypertrophy workout so i don't over train.

thanks

I don't think you have to worry too much about overtraining. I think a lot of people don't even really know what it is to be overtrained (I've never felt like I was overtrained, even when doing 4-5x sessions a week).

I've said this before somewhere but I really think you fall into the "overanalyser" category. It's great to be well-read and thinking about the technical side of sprinting but in practice you just need to start simple, and move onto different training exercises and intensities as you develop.  

By trying to do too much too soon, you'll be missing out on those easy beginner gains. Also, you probably won't get anything out of the advanced stuff anyway because you won't be ready for it both physically and mentally (this is what I've been told by Australian national level sprint coaches when I was a junior).

For instance, when I started properly training for sprints, the first thing my coach got me to do was to warm up, then do 3x100m, aiming to try and get a faster time in each one. Then he told me to cool down, stretch, and go home! What I'm saying is, he didn't make me do weighted sled drags, depth jumps from 30'' and top it off with a few Olympic lifts. He just let me try and figure out for myself how to make my body move faster without overcomplicating things.

Contacting the local track club is probably the smartest thing you've done since starting training (assuming it's a quality club with decent coaches). You should really benefit from good coaching. Again, I wouldn't worry too much about overtraining, but I'd just cut down your weights days and plan around the track club meets. They should be the priority for you over any hypertrophy work for the short-term (2-3 months). Then when you start competing for awhile and getting reliable times, you can evaluate where you need to improve.

I understand what you are saying but i wanted to concentrate on adding muscle mass increase my squat. I will definitely take the most out of the sprint training and make it a priority but i don't know if i will be able to cut down the weight days as i need them but will adjust accord to how i feel, i think my body will tell me if i am over training or not through signs of fatigue or something like that.

Thanks for the tip

 1x4@147.5kgs

lol, this looked like a link to me so i clicked on it expecting to see video, but it was just firefox thinking "xxx@x.x" is an email address.

Gym:

Foam roll warmup

Glute-ham/VMO Activation: Glute bridges and TKEs 3x20 light weight) --> gonna do these before squatting from now on

Squat: Warmup, 4x10@105kgs (+5kgs on last time), about 1m-1m30s rest between sets, made it a lot harder

BB DL calf raise: 3x20@60kgs // Seated calf raise: 1x25@20kgs, 1x20@45kgs, 2x20@55kgs

Core, stretch, that's all I had time to do

BW: 83.4kgs

Nice lifts, dunno why I never saw your log before. Keep up the good work.

Hey

Nice work, i just need some help.

I finally managed to workout a routine what you and lbss said, then t0ddday suggested that it would be better to not do much weightlifting i.e. hypertrophy, this is what he recommended.

monday: tempo work
tuesay: rest/recovery
wednesday: speed work  + weight training (hi intensity low body + moderate upper body)
thursday:  speed endurance
friday:  tempo work + weight training ( lower intensity )
saturday: rest/recovery
sunday: speed work + weight training ( moderate intensity )

tempo work: 3 x 3 x 150m/ 90sec rest between & 5 minutes rest between (my understanding is that you want me to run 3 reps of 150m 90sec rest between, which is 1 set.

Q. what intensity should i be running at for the tempo?


Q. what days do i do the hill run?

Lower body = Squats and RDL
Upper = Pull ups and Dips

Speed endurance: timed 200m, 300m, 400m
400m is far i will probably get so tired at 300m, so this is what it feels like to do speed endurance training.

Q what is weight training mentioned for sunday friday, is that upper and lower combined, if so are they both lower intensity on friday and high intensity on thursday?

Q. what does it mean when it says low, moderate, high intensity, example please in terms of reps and sets? i understand LBSS's high volume low intensity an vice versa but not sure with this?

what do you think of the program as a whole.

thanks

I swear you're the most overanalyzing guy on this forum at this point.

That would be entropy, he is the king and he knows it.

Quote from: vag on October 02, 2012, 08:11:02 am

Quote from: Raptor on October 02, 2012, 07:47:47 am

I swear you're the most overanalyzing guy on this forum at this point.

That would be entropy, he is the king and he knows it.

yeah but he does it for himself.

They both need to take it from me: the "former" king of overanalysis - it doesn't worth it, especially at our level. Yes of course you need to think about stuff, you need to be smarter than the naturally genetic freak since programming is going to be a bit more important, but still... don't lose the big picture.

You're going to come back after some time and end up with a very simple routine and think "what it took me so long to come up with this?!" like the JackM split for example.

But if you're passionate about it then it's cool being a bit of a overanalyser.