Adarq.org

why do you fo the mid-distance thingy? i mean what kind of a stimulus do you view it as?

cool so its more of a gpp block now?

yea cool good luck with that

ok system is in place now.. I might go back on what I said about weights eventually based on this system I put together. It's got some similarities to alexv's stuff in terms of the exercises im implementing, but it's a bit different. Goal is to keep the frequency high, volume high, and play around with different intensities.

their are a few workout TYPES:
ISOT (isotonic)
ISOM (isometric)
ISOT + ISOM (basically paused movements)
RFI (rapid fire)
PLYO (plyometric or reactive)
ADA (altitude drop)

Each workout has:
- Skill (jumps and/or sprints and/or conditioning)
- double leg lower TYPE
- single leg lower TYPE
- push TYPE
- pull TYPE
- stiff leg TYPE


I'm going to be spending most of my time with ISOT, ISOT+ISOM, RFI, & PLYO workouts.





3/15/2010

unfortunately, CNS was thrashed due to only 5 hours sleep: 11am -> 4pm.

jog to basketball court:
- felt great, bouncy

LR DLRVJ's:
- about 10'4, tried waking up, couldn't

jog home from basketball court:
- good pace, even more bouncy


ISOT + ISOM rotation:

pause neutral grip pullup:
- neutral grip pullup + 5 second hold at top between each rep:
- 10, 9, 6, 6


dips:
- no point in doing pause dips yet
- 10, 10, 10, 10
- felt good today on them


paused single leg squat variation:
- 5 second pause at bottom
- about 10 each leg, 4 sets
- all glute


paused calf raise:
- 5 second pause at top
- 10, 10, 10, 10

Quote from: adarqui on March 15, 2010, 07:44:15 pm

I've always beee a heel->toe runner so, finally getting somewhat adjusted to midfoot jogging really hammers my calfs hard. Until recently, i'd experience extreme soreness if I ran a mile on midfoot, we're talking 6-7 day soreness. Now it only lasts a day or so.

im a heel-->toe guy as well. first time i tried consciously to land midfoot was a barefeet attempt on a treadmill, fuck my calves were stiff for half a week after..

ya man!!!!! how horrible is that shit? check out the foot/leg mechanics thread, in crazy weird analysis... we weren't meant to run heel->toe as humans.

I fought through the pain hard, and finally overcame it. Now jogging feels so much better. Eventually once my conditioning comes back I'll have way more speed. Well, in fact, I'll be able to run faster at a given conditioning level than when I was boxing, I'd imagine, since I get more bounce running mid-foot.

My conditioning is definitely way off compared to years ago, just have to keep working.

Jogging is alot more fun on mid-foot, feels "graceful", if that makes any sense. Feels better than just plopping around on heel->toe.



When boxing, and when doing vert, if I ran heel->toe for 400m+, I'd get soreness for nearly a week. It would be so extreme.

god that's weak shit

peace

darqui, you should perhaps invest in a heart rate monitor if your truly trying to improve your VO2 max etc...it would help you track data and see what gts you results too...not a must obviously but would be interesting from a scientific standpoint

ya i have one somewhere.. I used to have alot of data, like hr during jogging/jump rope etc. I forget alot of it, but I know I got up to 190 or so on my 3 minute jump rope intervals. My HR would recover pretty fast too. My lowest HR was 42 measured in a cardiac rehab lab.

Couldn't break 40's, wanted to so bad.. haha

let me see if I can find it, would be fun to use it again. If I do find it, i probably won't find the watch that goes with it.


peace man

quote- LR DLRVJ's:
- about 10'4, tried waking up, couldn't

weaaaaaaaaaaak     yo check my pm

i replied.






got in a small car accident, nothing bad though, but someone rear ended me popped my bumper off.

pc

3/17/2010

distal-medial area of both ankles feeling a little tender. I knew it would happen eventually. Need to get it to adapt though.



~30 yard backpedal sprints:
- 10
- felt real good
- wanted to sprint longer more but don't want to get sneak attacked, can't see behind me


broad jumps:
- about 40
- found a nice playground surface to jump onto. I jump from concrete then land on that surface. Can't really land with my heels on concrete.


jog back home:
- ankles bugging a little



ISOT rotation:

neutral grip pullups:
- 18,16,15

dips:
- 10,10,10

barbell squat:
- 95 lb @ 20,20,20

single leg squat variation:
- BW @ 20,20,20

calf raises:
- BW @ 40,40,50



calfs are so dead..

pc