Adarq.org

Quote from: LBSS on October 27, 2010, 12:14:59 pm

Inspired by the introduction to the paper "Effects of Strength Training on Muscle Fiber Types and Size: consequences for athletes training for high-intensity sport," by JL Andersen and P Aagaard,

you actually read those?

Yes, zgin. Yes, I do. All the time.

Quote from: LBSS on October 27, 2010, 03:00:46 pm

Quote from: zgin on October 27, 2010, 02:26:02 pm

Quote from: LBSS on October 27, 2010, 12:14:59 pm

Inspired by the introduction to the paper "Effects of Strength Training on Muscle Fiber Types and Size: consequences for athletes training for high-intensity sport," by JL Andersen and P Aagaard,

you actually read those?

Yes, zgin. Yes, I do. All the time.

The names look danish.

I love that idea. Were are not racehorses bro. We are fast and explosive barnyard animals. You, a donkey. Me, a baboon. 

Baboon. Barnyard animal.

neutral focus
SH:SP:SR:SH:SP:SR:SH:SP:SR:SH:SP:SR:
power focus
SH:SP:SP:SR:SR:SH:SP:SP:SR:SR:
speed/reactivity focus
SP:SR:SR:SR:STIM:TEST

warm up
shoot hoops -- not good
core stretches

work
tucks x10
pogos x10
sprint x4
1-step x17 -- getting better, omg, all at least 30 except 2 or 3, 1 or 2 might even have been 31

REA 2x3x95
jump squat 3x3x95
squat 3x2x285 -- way better than Monday
OHP worked up to top set of 5x125
chins worked up to top set of 5xbw+25 -- too easy

crunched for time so called it there.

Nota bene: Journal log changed to "a fast and explosive donkey!" Inspired by the introduction to the paper "Effects of Strength Training on Muscle Fiber Types and Size: consequences for athletes training for high-intensity sport," by JL Andersen and P Aagaard, which states, "Thus, both coaches and scientists know that it is not possible to turn a donkey into a racehorse by means of exercise and training. Hard work will, at the most, turn the donkey into a fast and explosive donkey!"

My friends, I may not be a racehorse. But I will be god damned if I can't turn myself into a fast and explosive donkey. HEE HAW!

Damn, that logic is brilliant.

neutral focus
SH:SP:SR:SH:SP:SR:SH:SP:SR:SH:SP:SR:
power focus
SH:SP:SP:SR:SR:SH:SP:SP:SR:SR:
speed/reactivity focus
SP:SR:SR:SR:STIM:TEST

warm up
shoot hoops -- not good
core stretches

work
tucks x10
pogos x10
sprint x4
1-step x17 -- getting better, omg, all at least 30 except 2 or 3, 1 or 2 might even have been 31

REA 2x3x95
jump squat 3x3x95
squat 3x2x285 -- way better than Monday
OHP worked up to top set of 5x125
chins worked up to top set of 5xbw+25 -- too easy

crunched for time so called it there.

sick#@%@#%@#^%@#

Quote from: Joe-Y on October 28, 2010, 12:51:11 am

sup man what are those SH,SP,SR??

strength hypertrophy, strength power, strength reactive..

those are types of sessions (or blocks) that he's doing..

peace man

cheers man

Didn't get a chance to post yesterday. Bit of a bust cause the gym, unannounced, had shut down the basketball court. I didn't have a backup plan so ended up doing some random shit. Closed today and tomorrow, too.

that shit pisses me off.. i feel your pain, happens to me all the time now, with the courts around here... i'll have only 30-45 min to dunk and i get there and the lights are off, never used to be like that.. FFFFFFFFFFFUUUUUUUUUUUUUUUUUUUUUUU$!@

warm up
foam roll
stretch

work
jump rope x a bunch, about 35 total double unders
tuck jump x10
pogos x10

Then realized that I could use the court as long as I didn't bring any equipment on it, e.g. a basketball.

sprint x3
1-step x5 -- sucked, nothing over 29
repeat, but wasn't jumping well at all, so I cut myself off

More tuck jumps and pogos, some random broad jumps...mostly a waste of time cause I didn't have a backup plan. Oops.

cool down
stretch

adarq, any ideas for the SR sessions, especially now that it's getting cold and sprints are gonna get harder to do? I know we talked about this before but I'm evidently incapable of putting something reasonable together on my own.

ya, higher rep tuck jumps, jump rope speed intervals, more volume on the pogos.

for example, a SR session that mimics more of a sprinting session would look something like:

blah:
- REAL GOOD WARMUP
- TUCK JUMPS: 4 x 20-30 initially, near max effort on each rebound but not absolute max effort
- POGOS: 4-5 x 5
- ICE SKATERS: 3 x 5-10
- OPTIONAL: BALLISTIC JUMP ROPE INTERVAL: 3-5 x 50 max speed (OR) SL RFI LINE HOPS (OR) REBOUNDING QUICK LUNGES (you can't do those koz of your toe)
 
the take home point is, increase the tuck jump reps per set, you can eventually even work up towards 50, i wouldn't go more than 50.. you'll be completely spent like you just ran a 200m.. keep pogo volume lower so you can really work on getting that stiff reactive bounce, not just submax reps.

there's some single leg tuck jump stuff you can do in place but i don't think that's necessary.

so gradually improve that tuck jump volume.

peace man