Adarq.org

Quote from: acole14 on April 03, 2014, 11:00:58 pm

Tuesday: just did bike again (HIIT - 6 secs on, 25 off x 4, 6 sets) and supp exercises

Bike intervals!!! Why did i never think of that? Was it stationary or real biking? That would be extremely useful for winters (when i have nowhere to run). 

Stationary with resistance around the top level for the efforts. I really recommend them. They really fatigue your anaerobic system without training the aerobic too much. We prob don't 'ride' over 2km total.

What was the time of the winner of the heat?  The Internet has done some crazy things to sprinting!  I swear that race looks to me like a bunch of guys running in slow motion.... but with AWESOME front side mechanics!

11.31 I think. I does kind of look funny from that angle I guess!

Quote from: acole14 on April 04, 2014, 10:05:26 pm

11.31 I think. I does kind of look funny from that angle I guess!

Wow.  If that's the case then you should be able to drop under 12 seconds in less than a month by just getting in a tiny bit of shape!  Is the angle of the video funny.... because it looks like you are losing by at most 5 meters....  Losing by more than a second and only being 5 meters behind means you are extremely gassed!  That's how the end of a 400m might be... not a 100m!   Your running over 12.3 but coming in at closer to a ~20s pace which means you are no where near your potential.  Guys who run 10.0 always come through in an 8.x pace... Your fitness might not be that good but you should certainly finish at a pace faster than your total time.  Get your coaches to make you throw up a few times and you will be at 11.6.

Yeah gauging on how close I seemed to be to the leaders I thought I had run a decent time...but then I saw I'd lost by over a second! Well, great minds alike because the plan for me over the winter to do exactly what you said...hopefully next season I can start running some competitive times. I don't expect to suddenly become a nationals qualifier but just to run at a semi-high level race and not get pumped would be nice. Thanks for the encouragement.

________________

Sat: more bike, slightly longer intervals (15,10,5sec efforts/20-30sec rest x 3 for 5 sets), supp exercises in-between

Sun: No gym training so jumped at the courts. Just kept it at SVJs and few DSVJs. Best SVJ was a slight improvement on last time out, around 33.5''. I'm not surpised as my squat strength has gone up recently. If I could be bothered, I'd go back and compare all my SVJs with approx. 1RM full squat. I reckon it'd line up pretty linearly.

~15 SVJs

5-6 DSVJs

Other low level jumping drills (pogos, few box jumps)

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

BONUS CHALLENGE REQUEST: I'm talking to the basketball bros here (entropy, CHrisM, Raptor etc). See if you can beat my best FT stretch from today (11/12):

<a href="http://www.youtube.com/watch?v=AfHEexP4PUg" target="_blank">http://www.youtube.com/watch?v=AfHEexP4PUg</a>

I'm guessing this will go down pretty easily, not bad though given I haven't shot a basketball consistently for nearly 12 months.

Google (66.249.64.243)   04:02:05 PM   Viewing acole14's profile.

On my site, haha

Sorry man, I have no idea what you're talking about!

Nothing, some google bot was viewing your profile on my forum

See, you're a very important member of it!

Haha, weird. How's the site going btw? You doing anything to promote it on yt or anything?

I'm currently working on writing some more articles about the one leg jump. The only advertising I'm doing is to comment using "insane-athletics" on youtube on dunk videos, and to post my articles on several dunk-related groups, and on my page.

Yeah that sounds like the best way to do it. I'm interested to see how it goes. You've got some solid articles there btw 

I got a double whammy eye infection+cold/flu-like symptoms at the start of this week so training was pretty weak. But my foot is still being rather slow to get to 100% and I've been shut down for the season anyway (was only this week left so no big deal). If I have one weakness it's that I'm always getting eye infections. Before 2011 I had never got one, but since then I have probably got 1-2/year. Also, my immune system goes a bit overboard when I get them and they're usually accompanied with a cold. Really fun stuff 

And yeah, my foot is still pissing me off. I trained Thursday and tried a warmup lap but it was bugging me still when I tried to stride out/forefoot strike. Inflammation is taking a while to clear. But it is progressing. Have to be patient with it. It's just annoying to go from limping the day after to walking fine the next day after, but then two weeks where it just slowly improves. I haven't taken any NSAIDs for it yet, am going to the physio tomorrow and will see what he recommends. I can jog lightly, do SVJs, DSVJs, shoot around, and lift without issue. Can do drills but it hurts a bit before going away once I'm warm. Haven't bothered trying sprinting yet.

Jumps/gym:

Dynamic warmup

6 SVJs

6 DSVJs

2hrs later

Gym warmup

Squat: 1x3@120kgs, 1x2@120kgs, 1x1@125kgs, 1x2@125kgs, 1x1@130kgs, 1x2@130kgs, 1x3@125kgs

In-between: ham/core supp exercises

Bench: 1x5@85kgs, 1x3@90kgs, 1x2@92.5kgs, 1x1@97.5kgs, 1x1@100kgs, 1x3@80kgs

In-between: ham/UB supp exercises

I probably did a bit much today but there's a slot Sunday 8AM-10AM where the court is free and it's always empty. I have gym afterwards so recently I have just done one or the other, but given we've just been lifting only on Sundays lately, thought I would double up. Felt OK, I hadn't squatted in a little while and was still feeling a little sick so just did what another guy did. I tried all the reps full paused to make up for it, pretty tough.

The jumps: ~33'' for my best SVJ, and I swear I had one really good DSVJ where I could wrap all fingers around rim (~34'').....but of course I missed filming it! Oh well. The rest were around SVJ level. No running jumps obv.

<a href="http://www.youtube.com/watch?v=7H0ZRN2W4BY" target="_blank">http://www.youtube.com/watch?v=7H0ZRN2W4BY</a>

The next three weeks are very light (gym stuff only I think), then we start doing the winter program. Will have to wait for the details to see how I can fit in jumps. There are a lot of jumping drills apparently so that could be good. Wait and see.

It looks like your arms are bent at the elbow... maybe you could improve onto that and keep them straight up until the time is right to really explode into the rep.