Adarq.org

yessssss scooby. keep the t0ddday method going. let the steps flow through you.

151111 NIGHT time olifting class
2 hrs of Only doing High pull...from light to heavy back to light.. no catching.
coach... is not sure how i can improve.. as catch is messing up...
he is going to figur out what I should to do improve.

he is not certain if the Catching of the bar in either hang clean or snatch is beneficial to my jumping.  I told him about the shortening cycle of catching the bar is similar to the loading phs of the jump.

however, he feels that.. in olifting, the lowering/catching phs come AFTER triple extension.  Where as in jumping, the Lowering phase come BEFORE triple extension.   He is not certain... if catching can benefit me so he suggest me to just work on high pull for the benefit of lighting fast triple extension with weight.


151112 Yesterday Bounce, Today Again?
Yesterday bouncy feeling got my hop up, I will resume Hardcore training.

730 am, P4P utube level 3 abs workout 10min -> https://www.youtube.com/watch?v=mHWtoLEMyEY
800am,  Squat toward 315lbs hibar 20min
820am, 16 min max cardio 16min (max hr at 153)

Lunch Time,  Max Effort Jump practice:
- Depth drop, Sprint, Depth jump, Sprint warm up.
Tooday method:
-  no step jump  (not stands till Jump) x 8
- one step jump x 6 had 1 good powerful jump that is fast and powerful
2 steps jump x 5  nothing special
I feel the bounce is still here, what I mean is the tendon elastic feeling... especially from depth drop and depth jump (hopefully i am going the right direction)

151114 Morning session 45 min in the squat rack
Girl go sing, i go lift.
High Pull:
body weight x 10
Bar 3x6  1 rep is explosive with hump
65lbs 1x4 all 4 reps is explosive with Hump
95lbs 2x4 may be 1 rep nailed it only
115lbs 2x4  still working on this.
all video capped
I am getting good at high pull, the speed is getting better and more explosive.

Wrap it up with Squating 315lbs 1x3, 1 x2

Night: reverse hang myself for 5 min and did some abs work during this 5 min.


151116 Monday is always a strong day
745 am  10min abs: https://youtu.be/1919eTCoESo  I just want to try something new and utbe searched whatever.
905am max cario on bike.  max heart rate at 161 today. burning 202kcal
10 min stretch.

Lunch Basket - Max Effort Jump Training:
the same Depth Drop Sprint, "Depth Jump Sprint" x 3 warm up (took almost 15 min)
Tooday method:
No step jump x 7   1 of these no stop jump is REALLY strong and powerful, over the rim and grab!!!
one step jump x 6  nothing special.. just same as 1 step jump height
two step jump x 5 nothing special...similar height.

the run up and jump speed.. is higher.... but the arm swing is not faster. and I feel because my horizontal speed is... kept high, i am not able to go down enough to jump.. as if i am moving fwd instead...

Question:
now that single no step Powerful jump is stuck in my head.
I did not do any Stand Still jump; T0oodays Method...?
but i am doing no step, 1 step, 2 steps jump all with in 40 min. 

I know this is the 2nd time I am doing T0oodays method.  But Should I be doing all these different jump on the same day?
in theory, each steps added should make me higher which is not happening now.  Now that i got 1 good jump in my no step version.
May be i should just keep myself doing 20 x no steps jump for a few days or weeks, until i can MASTER it, untill I add one more step?

or should I continue what i am doing...

 

I am caution about my performance.  If i notice  over-train.. i will cut down on volume.  I know.. I am... over loading ... myself a bit.

151117 Sneak out at lunch to meet my Canada Dunker Friend.

This dude visited me 2 years ago and showed me how to dunk with 2 leg 2 hand.. by drop step.
His one leg is also easily over the rim.... this was 2 yrs ago.

Today.. he still manage to dunk.. but not as high as before. and the single leg jump is hanging on the rim only.

Any how, i have an 2 hr session with him today.. (sneaked out during office hr)

He do the.. No step, 1 step jump also.  Basically he does not care how many step or how fast his run up is.  he ONLY CARE about his LAST step.

When he Nail his last step.... he fly.  and he showed me how he do his jump... 

simply said: Lighting FAST, Explosive, DOWN the ground, Rigid and stable. 

He demo to me and I try to copy.. and my speed is so much slower compare to him. 

Played a bit of 1 on1. and saw how he drive... the ball.. the first step.. is fast powerful and quick.   

Remind me of that documentary about iverson.... "imagine all those move that Jordan do,, now speed it up... that is Iverson"
In scooby Version"imagine all those jump Scooby do, now speed it up.... that is.. him"

2 hrs consist of shooting drill and positioning... and about 30 min is about vertical jump.

Seriously... Toooday method...the FINAL... no step.. or 0.5 steps.... is SO SO SO SO important.

MAY be... I should seriously FORGET about adding any step.. until... i GET my Explosive and speed up...CNS training?   

Dunker said. the key is able to relax ... and suddenly contract explosively.   The question is.... HOW to do that.

it is like asking a guy to punch Fast... when he is not fast.... Punch Faster... Faster.... FASTER!   How?  Relax.... Contract.....

 

It's funny but I was looking through some of my old stuff in my computer and found a picture called "adarqui baseline plant" where I took a screenshot of adarqui before his plant, with his legs thrown almost parallel to the ground in front of him (mid-air). Weirdly enough, that followed his regular extremely quad dominant position.

That screenshot was from the clip above.

As for the relaxed part - it's only true about the run-up. If you're stiff during the run-up, you're already consuming a tremendous amount of energy and the muscles arrive at the plant point already fatigued/exhausted, being subjected to a very high tension with each step you took to get there in your run-up.

So the "relaxed part" is really an euphemism for movement efficiency.

go to the dark side and just do SVJs.   

here. calculator for you. over analyze all you want. the numbers don't lie.

my sweet spot for dunking is 2BWx6-8reps. ~ 365x8 at 180lb with a 92" standing reach.

http://www.higher-faster-sports.com/verticaljumpcalculator.html.

the squat numbers might me overwhelming for you.. so relax

that calculator actually overestimates my SVJ 

us unreactive folks need to really dip low to use the quads to power the jump. more bend = more time to apply force before liftoff. try that.

i dip pretty low as it is, sadly: https://www.youtube.com/watch?v=O1SDTb9EKTs

What if you try something like this (in terms of form):

<a href="http://www.youtube.com/watch?v=EYCuys2uoZ8" target="_blank">http://www.youtube.com/watch?v=EYCuys2uoZ8</a>