Adarq.org

Quote from: Merrick on November 10, 2015, 11:08:27 pm

Thanks for all of that Andrew.. Feel so stupid for not doing my plyos with proper dorsi flexion all this time...

What are the shock differences with reactive plyo movements using dorsi flexion vs plantar flexion?  Does dorsi flexion create more efficient/better force absorption? 

If I've been absorbing with plantar flexion all this time, I'm assuming I trained very strong force absorption (obviously inefficiently though) particularly in the calves?

np, will reply tmw! must journal then sleep.

LOL... Not being serious.  Just adding on to Raptor's comment lolll

yo raptor.. not much to add unfortunately.. sorry for the extremely late reply ;/

I have to add some stuff to the discussion:

1) For whatever reason, I could always keep my foot dorsiflexed when I was doing LLLL or RRRR bounds. But whenever I try to do LRLR bounds, I fail miserably. Also the arms play a big role in this - in the LRLR I get my armswing all messed up and I start to move really weird. If you have the arms somewhat straight, you're going to fail. If you have the elbows bent, you will be able to keep the rhythm. Again, in my experience.

LLLL video (this was 6 years ago):

<a href="http://www.youtube.com/watch?v=E71QOrWbyaI" target="_blank">http://www.youtube.com/watch?v=E71QOrWbyaI</a>

ya definitely don't want to use straight arms; you want to use 'sprinter arms'.

as far as that LLLL video goes, it's actually LLLLLLLLLLLLLL :f I mean that may have something to do with how you are bounding. If it was truly LLLL or LLLLL (4-5 bounds), your "mental goal" would more easily change to "max power" / "max distance". It looks more like a single leg sprint video.. which isn't necessarily a bad thing (it's effective); it's just not bounding obviously.

Did ever you notice any difference if you did 4-5 MAX EFFORT bounds? Regardless of form, a distance goal can really help..

LRLR video - you can see how horrible they look, everything is wrong, they look like primetimes:

<a href="http://www.youtube.com/watch?v=Ho3JljB4d2Y" target="_blank">http://www.youtube.com/watch?v=Ho3JljB4d2Y</a>

ya, wrecked, arms especially. Again too many bounds though.

both your LLLL and LRLR bounds lack that vertical component.. there's no real emphasis on 'getting up and out'.. in either case it just seems like you're performing too many bounds to begin with, subconsciously or consciously changing 'the goal' of the movement. If you were focusing on 'maximum height and distance', you'd spend a bit more time on the ground & apply significantly more power on each bound... but obviously you can't do that for as many bounds as you are doing in the videos.

your LRLR looks more like stiff leg bounding.

2) What's up with the armswing, by the way? Some people can do single leg bounds really well with a double arm swing, yet when I try to do them I start to rotate around, so I have to do them like Eddie is doing them in that video - single arm. This is also true for 1-leg jumps - if I use a double arm swing I start to rotate to the left, so I use a single arm swing to compensate for that. Not to mention that in a double arm swing jump the jumping leg gets sooooo overloaded from all that "weight" being applied onto it... I guess if I were stronger I could use a double arm swing but I'm not. So IMO a double arm swing jump is more powerful, a single arm swing is "quicker".

I wonder what do you think about these issues?

as for not being able to do double arm swing because of rotating.. dno.. maybe you are bringing your arms out too much like in that LRLR video? your elbows are going out too far from your body.. that could cause you to rotate.. it's as if you're throwing a left and right hook to the body, slightly.. that's going to attempt to cause alot of rotation.

as far as double arm swing being more powerful and single arm swing quicker, agreed.. you can load up alot more with double arm swing, bigger ROM.

pc!

11/20/2015

sleep = 9 hours
soreness = quads, calves
aches = none
injuries = none



Food

- orange juice
- greek yogurt



Session: Morning

tennis:
- 3 hours
- not as good as yesterday
- working on second serve, getting some nice spin on



Food

- greek yogurt
- 2 L gatorade



Session: Evening

run:
- 1 hour 15 minutes
- AMAZING RUN
- barely ate anything all day.. stayed very hydrated though.. so light/relaxed during the run
- the bananas from yesterday probably helped too though..
- usually my shirt is almost drenched 30 minutes in... 30 minutes in for this run, not even half drenched
- held form throughout



Food

- tons of liquids
- 6 egg sandwich on grainiac bread with asiago and olives
- coconut greek yogurt .. i emphasize coconut because it's my favorite
- banana
- chocolate soy milk



Food

- orange juice



Session: stretch

- great stretch, feeling nice and loose




good day for training.. regardless of diet, really need to make sure i stay properly hydrated.. everything work out great tonight with how i felt.. skipped morning run just in case my achilles was still inflamed.

gn!

That reply actually made a lot of sense. Plus what Toddday said in his thread.

cool!

The reason why I was doing more than 4 so-called bounds was, in my mind, to "teach" the body to accept many shocks, I guess I was doing something similar to Air Alert, except it's Bounding Air Alert haha

lol @ bound alert

Yeah, if I could limit the number of them and just focus on the length and power, that would be more helpful (both in terms of power AND form). Maybe a good idea is to try a standing triple jump, LLL and RRR.

By the way, I was doing Joel Smith's program back then, and it called for LRLR, LLRR, LLLL, RRRR for ~20-30 meters. That's more than 4 bounds, so I did them for the length prescribed. That's another reason I did more than 4.

ahh.. gotcha.

great and slightly bad day. training went great today. then, I sliced the hell out of my finger tonight opening a can of olives. honestly, looked initially like it could use a few stitches but, just put neosporin on it bandaid'd it up. hope i don't regret it. :f



11/22/2015

sleep = 8 hours
bw = 165
soreness = calves, quads a little
aches = right knee slightly, right hip slightly (during ADL), right elbow slightly
injuries = left 4th finger (2" cut)



Food

- 2 x gatorade
- went with 2 glasses today.. might try 3 next time.


about an hour later..

Session: Morning

jump rope warmup:
- 3 x 100
- very fast
- felt really explosive during the warmup

run:
- 4 mi
- partial: 1st and 4th quarter of the run at moderate pace, 2nd & 3rd quarter going all out
- fastest run in recent history
- form was great
- pulling my heel to my butt is key



Food

- 2 x gatorade
- greek yogurt



Food

- 2 x gatorade
- 3 x tbsp flax seed oil
- greek yogurt



Food

- gatorade



Session: Evening

run:
- 45 minutes
- moderate pace but.. very fast for moderate pace
- form = excellent
- got a running dri-fit jersey today. felt so good running in it.. no more cotton shirts!

3 supersets of:

- S1: neutral grip pullups, S2: chinups, S3: wide grip pullups
- S1,S2,S3: parallel bar dips
- S1: internal rot double leg calf raises x 20, S2: normal double leg calf raises x 20, S3: single leg calf raises x 10
- S1,S2,S3: controlled hip dominant stepup

close grip pushups:
- BW x 15




Food

- 6 egg sandwich & omelette with green peppers, olives, and gorgonzola cheese
- a few chips + habanero salsa
- 2 x gatorade
- orange juice
- 5 bananas



Food

- slice of cheese cake
- some brookside chocolates



Session: Stretching



seems like some things are coming together with my weight, running, power, etc.. the way i'm eating seems to be really helping so far (mentally/physically); not eating much for the first 2/3rds of the day but staying very hydrated, then chowing down at night.

gn!

Last time I was 165 was hmm 6th grade I believe haha and how the hell do you eat 7 bananas in one sitting? lol

surprised, took 5 HR's shortly after waking up:

15s: 11 (44)
15s: 11 (44)
15s: 11 (44)
15s: 11 (44)
60s: 46

promising.