Adarq.org

Now everyone know about knee alert.

I wouldn't put Jump Attack in the same tier as Air Alert. It's really not a terrible program for the off-season of an athlete in a team sport like tennis or soccer. It doesn't meet your needs now. You're at a plateau, not a bottleneck - bottleneck suggests that you cannot go any further without drastically changing the shape of your training, which isn't true. It's not a disaster to be at a plateau, and plateauing certainly doesn't mean you have to run a new program to get past it. Just fine-tune was was working so well for you: regular rim jumping, squat as the primary lift, and accessory work. Get your squat up to 180-200kgs at your current bw without changing much of the other stuff and see what happens. The Jump Attack isometrics sound ideal for knee injury prevention on rest days (you could also do the isometric hamstring levers I mentioned awhile back for that). Don't go off-script now - you simply do not have the time bud.

180412 Delayed by 2 day Uppoer body.
Suppose to do it on Tuesday.
End up did it on Wed.

M T R F program is messed up slightly now.
Lower upper rest upper lower rest rest.
They want to ensure 2 fay rest between leg day.

unrelated, or perhaps related .. why do you keep making so many (enormous) typos? it's not something new, but just felt like mentioning it regarding the greater context. attention to detail, in typing & training.

as an overall theme, don't neglect the small, seemingly unimportant components.



peace!

180512 3 hrs long Exam Finish
For the pass Month or so, I had been at the workshop practicing some tradesman handcraft work everyday.   Week days from 7-10pm and weekend 1 to 6pm.

And the exam is finished yesterday, although I made a deadly mistake 20 min into the 3 hrs exam (Which cause me to be in hell mode for the rest of the exam thinking the mistake will jsut lead to the final failure during testing), and luckly the end testing result seems to pass.  Now I have to wait like 5 months for the result.

In about 1 month time, 2nd part of the exam (Written test) will be on... I still need to study.   But at least... I will be studying with my mind and pen instead of a bunch of metal tools.

This also mean that... I should Plan and resume my training. 

Last month is so intensive and exhausting for my mind and body... especially during those mock exam and the exam itself.. 
100% focus with my hands and mind trying to finish what is needed within 1.5 hrs limit and getting the finished product tested at the end with a Do or Die result.

Thanks god, that it is over...

yeah looks like your shoulders are behind your hands and like you're distributing your weight in the set position almost as if you're expecting to do a pushup. also you take a huge rock back before you push off, maybe because of how you're positioned.

180516 3x 100 with Spike in 25 min
I almost died after this session.
12:53
14:5x
14:5x

after this... it took me 30 min to recover, i can barely breath.. or stand up... i feel like i need to vomit or take a dump...
30min of hell mode...
and finally felt better 1 hr or so..

I do not know what happen..

But clearly. 100m is too long..
all those HIIT in 80m car park is no match.   (I bet i was slowing down at 60 or 70m mark to avoid hitting the wall.

my first 100m sprint is just a test, with bad starting form and etc.. but at least i can push hard till 2/3 or so and still hang on to the end.
my second and third is just pathetic, I probably could not even keep my speed at 50 meter... sort of slow down or trip on my own at 60 to 70m  and barely kept up till the end.

With 2 weeks left.. i dont know what i am going to do.... Working on the start form seens...second priority now.  if i could not even maintain speed for 100m.

Just to note:
My Quard, Ham and glute along with my oblique is sore 2 days after this 3 x100m.

180518 Friday Lunch Session... I want to get better at the 100m
I just want to slamdunk on 10.
and
This is just the a Dad stuff.. i thought being a squat dude, i should be able to do ok in 100m... man i am wrong.
Today.. I try to practice start in the court again.  With right foot leading and left foot leading.

I google searched a bit, and people said ur stronger foot should lead.  Stronger mean more stable and... stronger.  which usually mean, the Foot your jump off with, or the foot u keep on the floor while Kick a ball, or the first step u take, when some one push u off balance.

For me, my left is the stronger (and probably shorter) leg.  I jump L R plant, and i know when i squat, I lean on my left.

However, it seem like when i sprint, keeping my right foot front feel more natural.
So today, I test it around and i think i know the reason.   I am right handed.  Right arm is sure stronger than left,  and I want to use my right arm to initiate the first swing movement when i start.   so... my very first LEFT Lead sprint start.. i clearly messed it up.. because i naturally want to swing my right.  ( right foot and right arm at the same time is just wrong)


I clear my mind a bit and practice some demo left arm swing, and I got my LEFT leading start better...
(not much better in anyway, after all, i had only been sprinting with couching start for a week.)

After my 2nd LEFT lead attempt.  I feel the Burning/sore sensation from my left Glute down to my hamstring ... with my quad not feeling much.

This is a shocker to me... All this year of intensive squat and jump... I always feel my Quad fire and sore... I mean i do feel my glute and ham being sore.. but never in such an isolated manner.
(not even during those HIIT 80m sprint i did back when i was trying to lose weight

This is just... new to me. with that said, how come my right glut/ham is not feeling the same effect.. only my left, and is it an coincident that it just happen to be sore right after I did a LEFT lead push off Sprint start?

werid... but i bet some of u might says... screw all this thinking process, get back out there, RUN ur ass off and let ur body guide u with ur own feeling.

(i took a few video of Left lead vs right lead start, will compile it and see where i go from there.)