Adarq.org

aiks im late!

dude, wats the work for this week?

week 7:
- sunday: rest
- monday: power lower + maintenance upper
- tuesday: rest
- wednesday: sprint activation
- thursday: workout #1: jump session,  workout #2: power lower
- friday: rest
- saturday: games (use one of the warmups to hit some nice jumps, but you'll be jumping alot so..)


Week 7: Day 1: Monday
- Active-Dynamic WARMUP
- PREHAB: SHOULDERS: 2x10, PRONE COBRA: 2x10, PRONE GLUTE: 2x10

- SOME JUMPING: 3-4 sets of 3 max effort jumps

- 24" DJ: 2 x 10

- REA SQUAT: 3x3 : 80kg
- SQUAT: 2 x 6 singles (done explosively, ~15-30s rest between reps) : ~125-130kg

- BENCH PRESS: work up to 1x5
- SEATED ROW: 3x5

- S1: Pullups: 2xAF
- S1: Pushups or dips: 2xAF
- S1: back extensions: 2x

- CORE
- LIGHT STRETCH


Week 7: Day 2: Wednesday
- AD-warmup
- Light sprint warmup
- 10 yard sprints: 5
- 20 yard sprints: 4
- broad jumps: 3x5
- light jumps: MAX EFFORT FROM ONLY ONE STEP, 3-4 sets of 2 jumps
- LIGHT STRETCH



Week 7: Day 3: Thursday: Workout #1
- Small Caffeine Drink: 30 minutes prior, starbucks coffee drink or something, prebottled.
- BASKETBALL WARMUP
- SVJ's: 3x3
- RVJ's: As many as you want, but not too much passed dropoff since there's a workout #2
- LIGHT STRETCH



Week 6: Day 3: Thursday: Workout #2
- Active-Dynamic WARMUP
- PREHAB: SHOULDERS: 2x10, PRONE COBRA: 2x10, PRONE GLUTE: 2x10

- DJ: 18" : 2 x 10
- REA SQUAT: 5x3 : 80kg
- SQUAT: 1 x 8 singles (done explosively, ~15-30s rest between reps) : ~120kg

- S1: Pullups: 2xAF
- S1: Pushups or dips: 2xAF
- S1: back extensions: 2x

- CORE
- LIGHT STRETCH



Week 7: Day 4: Saturday: GAMES/JUMPS

- Get some max RVJ's in during warmup or at some point, after game etc.

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dunno why though, my strength levels are at the best ever, and personally i think i look meaner than ever.
was always kinda lean fortunately, and now it looks like i got abit more muscle going on all over, but im still not getting any higher haha... damn!

week 35
adarq week 7: monday

AD warmup
prehab

3 x 3 ME jumps

24" depth jumps
2 x 10

REA squats
3 x 3 x 80kg

Squats
6 singles x 125, 127.5

Bench
5 x 40, 50, 60, 70, 80, 77.5, 75, 70

shoulder and trap was bugging, from lugging around a heavy messenger bag for the whole of sat, so decided not to push it..

pullups
17, 10

dips
20, 20

back extensions
20, 20

skipped the rows and core work, was late for work...
cut short the rest time for the pullups as well, oh what a big difference haha...

i felt ok, but the vert was nothing to write home about haha.

was jumping in my gym shoes, some nike frees, so it affected my plant abit. i think i gotta show u guys some film or something, i think the plant or runup needs some tweaking, i have a feeling its kinda a sticking point now...

the first set of the squats felt tough.

heh heh heh.......

replaced the workout today with the weekday league game.
its the court where i took my vid. think previous best there was abit of palm. this court is higher than the other one, where i got my entire palm over... so translated over, that jump would probably be about somewhere on my palm.

but today... i got my entire palm over at the higher rim as well!
definitely a pr, not sure how much though. if that estimation by vag earlier, of 3 inches above equals to abt 35 inch... this should be about about a 39... but if thats pushing it, a 38 should be pretty safe.

my planting definitely needs some work. all the time, i was trying to be really forceful and aggresive in the plant, trying to put my strength to use. but the pr jump came when the jump was kinda relaxed, like the plant wasnt really aggressive, more like a smooth jump.

but today... i got my entire palm over at the higher rim as well!
definitely a pr, not sure how much though. if that estimation by vag earlier, of 3 inches above equals to abt 35 inch... this should be about about a 39... but if thats pushing it, a 38 should be pretty safe.

There is no standard rule about that , it depends on your measurements:
You must measure:
-Your reach
-Your hand size
-The rim

Example:
My reach is 7'11'' , my hand is 8'' , so my wrist is 7'3''
So , 3'' below wrist is 7'.
So , to touch 3'' below wrist on:
9'8'' ----> i need 32''
9'10'' --> i need 34''
10' -----> i need 36''

Its pretty simple , measure and do the math!

Hope it helps...