Adarq.org

Been at the hospital most nights up until today. My friend's doing surprisingly well, props to the guy for being such a badass and surviving, all the while only requiring surgery on his collar bone because the rest of him is recovering so well. He's had quite a bit of stitching. He has some pretty gnarley cuts on his head and cheeks and he's bandaged up. He had bleeding and bruising in his brain. (which apparently healed to quick to do much damage) Left collar bone was shattered, he had a bone graft done to get it to heal. His neck was thought to be broken at the ER but apparently it was misaligned and will heal on it's own. That along with pretty deep abrasions all over his body and it's surprising he's even alive. People have died from much less. It's like he grabbed death and slapped it across the face while he said, "f**k you death! I'mma be joking around with my friends about everything just a couple days from now, just you wait!" And he did just that.

wow..

glad to hear he's doing alright man! he has a really good friend, in you, for being there for him like that..

Anyway, I'll probably upload a picture he posed for in the ICU while he was still swollen, sore and in more pain than he is now (because he still looks like hell). We should make a entire thread commemorating such badassery.

That said and done, I'm back in training again.

Scrawny to Brawny Phase IV (I won't bother figuring out what day I'm on since I've gone so off track anyway. I'll probably just end up changing my workouts entirely for a 3x/week plus 2x sprint work/week anyway)

Supposed to be an off day so I did some sprints.

- Warm up
- Hurdle mobility drills
- Sprint 50m, walk back to 100m mark (from finish line)
- Sprint 100m, walk back to 150m mark
- Sprint 150m, walk back to 200m mark
- Sprint 200m, walk back to 150m mark
- Etc.... until ending on a 50m sprint.
- Cool down jog
- Stretch

oj & zetz,  i'll get back to you tomorrow, today was a dunk day so i was busy with a bunch of stuff etc.. my bad!

trying to finish this video before i sleep.. hehe.

So I've decided to call an end to my Scrawny to Brawny program. I've gained a few pounds and my strength is much better, but it would officially end in two weeks... two weeks that just won't work with my schedule. I decided to do your personalized training. So here's my coaching form thingy.


AGE: 18

HEIGHT: 5'11

WEIGHT: 139 lbs.

SLEEP SCHEDULE: Usually sleep before 11pm and wake up around 6:30am. Usually wake up feeling a lack of energy and very little motivation but not any drowsiness.

BODY TYPE: Skinny, but with my low bodyfat I'm actually pretty ripped. Just need more mass. My friend described me as deceivingly strong.

GOALS: 145-150lb bodyweight. Low 15 or sub 15 second 110m hurdle time. 50.x or lower 400m time. 35 in. svj.

CURRENT ABILITY: Currently running mid 16 110m. (or at least I was during last season) 54 sec 400m. 28 in svj. Bench press: 175. Squat: 220. Deadlift: 285.

INJURY HISTORY: Hairline fracture on rear waistline 2 years ago, nothing too bad, healed on its own. Anterior deltoid tear 9 months ago. Almost entirely recovered, but I'm not sure it will ever be quite the same.

TRAINING HISTORY & ACHIEVEMENTS: Lately I've been out because of a lot of things going on, but training has done a lot for my life. Freshman year, standing at 5'9" I only weighed 115. Didn't break 120 until after the next summer. My own self-image and desire to be a great hurdler and lifter are what motivate me. Freshman year I ran a 13.4 100m, 28 200m, and 1:03 400m. I've come a long way since then, but the more I progress the more I realize how badly I want to be even better.

CURRENT ACTIVITY LEVEL AND/OR TRAINING PROGRAM: Essentially everything I've been writing in the journal until now.

BRIEF OVERVIEW OF CURRENT DIET: Very rarely do I eat any junk food. If I do it's almost always dollar chicken sandwiches from Carl's.  I've cut sodas all together. Not enough veggies or fruits though more than most kids I know. Could use a lot more protein but that's not my biggest concern. I don't really have supplements. I take protein powder, fish oil, flaxseed oil, digestive enzymes and a multivitamin. On days I'm running late I'll just have a bowl of cereal and a banana for breakfast. Otherwise four whole eggs and veggies with green tea. Usually I'll have school lunch, if there's nothing good I come home and eat leftovers. On better days I'll eat a bowl of high fiber cereal and a cup of yogurt when I get home, but that doesn't happen too often. For dinner I have whatever my mom's made. Pretty much just a lot of authentic Mexican food every night. Rice is almost daily and usually there's some kind of meat, chicken or soy for the main course.

IMPORTANT ACTIVITIES: Freshman football games have kept me off the track most Thursdays but that should change in the next couple weeks. Can't do anything other than bodyweight workouts on Sundays and 2 or 3 nights a week I play pep band which messes with my eating schedule. In a couple months I'll have to be 100% every Saturday for indoor meets but That won't be a problem right now. I don't really have to be 100% for anything yet.

sup man!



here's a starting point, it might seem like alot, but those reactive portions of the workout aren't going to fatigue you for lifting, plus we have to get this work in to get more spring... start off not going completely max on the 'plyo stuff', just to get a feel for it.


Day 1: reactive-work + short accel + lower strength
- WARMUP
- SPRINT WARMUP: progressively more intense 10 yard sprints until you're fired up

- REACTIVE WORK: DOUBLE-LEG BOUND: 5 x 5 bounds, not max distance/emphasize height/good form, 2min rest between sets
- REACTIVE WORK: MR tuck jumps: 4 x 10, 1min rest
- REACTIVE WORK: MR pogos: 4 x 5, 1min rest
^^ ankles locked on all reactive work, toes up

- STRENGTH: SQUAT: 3 x 5, done with ~7RM-8RM, 2-3min rest between sets, speed on transition + concentric
- STRENGTH: GHR: 5 x AF, 2min rest between sets
- STRENGTH: BB CALF RAISE: 4 x 10, 1min rest between sets

- OPTIONAL: Rotation of dips/pullups/core, just bodyweight
- STRETCH + PWO SHAKE





Day 2: reactive-work + sprint-workout + upper-strength
- WARMUP
- SPRINT WARMUP: progressively more intense 10 yard sprints until you're fired up

- REACTIVE WORK: SINGLE LEG BOUND PROGRESSION: 5-10 sets x 5 each leg, 1-2min rest between legs
- SPRINT WORK: <fill in a sprint workout, hurdles or not>

- SHOULDER WARMUP
- STRENGTH: BENCH PRESS: 3 x 5, 2-3min rest between sets
- STRENGTH: SINGLE ARM DB ROW: 4 x 5 each, 2min rest between sets
- STRENGTH: S1: PULLUPS: 3 x AF (can be weighted)
- STRENGTH: S1: DIPS: 3 x AF (can be weighted)
- STRENGTH: S1-info: full recovery between supersets

- OPTIONAL: CORE
- STRETCH + PWO SHAKE








Day 3: reactive-work + short accel + lower strength
- WARMUP
- SPRINT WARMUP: progressively more intense 10 yard sprints until you're fired up

- REACTIVE WORK: DOUBLE-LEG BOUND: 5 x 5 bounds, not max distance/emphasize height/good form, 2min rest between sets
- REACTIVE WORK: MR tuck jumps: 4 x 10, 1min rest
- REACTIVE WORK: MR pogos: 4 x 5, 1min rest
^^ ankles locked on all reactive work, toes up

- STRENGTH: SQUAT: 4 x 2, done with ~7RM, emphasis speed on the transition + concentric, 2min rest between sets
- STRENGTH: DEADLIFT: work up to a heavy 5, one set, strict form (no sacrificing form at all)
- STRENGTH: GHR: 5 x AF, 2-3min rest between sets
- STRENGTH: BB CALF RAISE: 4 x 10, 1min rest between sets

- OPTIONAL: Rotation of dips/pullups/core, just bodyweight
- STRETCH + PWO SHAKE









Day 4: reactive-work + sprint-workout + upper-strength
- WARMUP
- SPRINT WARMUP: progressively more intense 10 yard sprints until you're fired up

- REACTIVE WORK: SINGLE LEG BOUND PROGRESSION: 5-10 sets x 5 each leg, 1-2min rest between legs
- SPRINT WORK: <fill in a sprint workout, hurdles or not>

- SHOULDER WARMUP
- STRENGTH: DB BENCH PRESS: 4 x 8, 2-3min rest between sets
- STRENGTH: SEATED ROW: 4 x 8 each, 2min rest between sets
- STRENGTH: S1: PULLUPS: 3 x AF (can be weighted)
- STRENGTH: S1: DIPS: 3 x AF (can be weighted)
- STRENGTH: S1-info: full recovery between supersets

- OPTIONAL: CORE
- STRETCH + PWO SHAKE





with that you could go:
Day 1: monday
Day 2: wednesday
Day 3: thursday
Day 4: saturday

start off a bit lighter on everything the first week, so that you can avoid any excess soreness etc.. that would become a problem for example, on day 2's sprint workout if you are too sore etc.. give it 1 week then push up the intensity.. but basically, the idea is:
- prime day 2's workout with day 1
- prime day 4's workout with day 3
- prime sprint sessions with the single leg bounding progressions (these really strengthen you up good, highly activate the glutes/quads/hams/calfs)
- overall increasing reactive work, need more bounce
- still have an upper body focus, this could be SESSION #2 on those days btw, doesn't have to be done right after..

on off days, you can rest completely OR perform an active dynamic warmup, very light sprints, then stretch.. the latter is the best option most of the time, as it becomes more of a recovery session, but sometime you need that full rest.

hope that fits your schedule, anything you don't like, or anything you have questions about, ask it!

peace man

Raw eggs? EEEEEEEWWWWWWWWWW  ???

Day 1 on Adarqui's program.

- Warmup: Light jog, hurdle mobility drills.
- SPRINT WARMUP: 5x10 yard sprints.

- DOUBLE-LEG BOUND: 5 x 5 bounds
- MR tuck jumps: 4 x 10
- MR pogos: 4 x 5


- SQUAT: 3 x 5 @ 180 lbs.
- GHR: 1x5. Cut short because I felt like I was going to pull my right hamstring.
- CALF RAISE: 4 x 10 w/ 80 lbs.. At first I thought it wouldn't be enough in the end, but it was. Must be because I've never really done much calf work with weights.

- Dips/pullups/core rotation. 3x8 dips, 3x8 pullups, 3x8 pikes. Done in supersets.
- Stretch.

My right hamstring started feeling a little off after my first set of squats. Doing squats wasn't a problem but when I got to the GHR I felt like I was going to pull it. Decided to cut it short to avoid injury.

smart move there.. change those GHR sets to 3x5 for now also not the 5x5, once your hamstrings get real adapted then we'll go back to 5x5.

how did the reactive work feel?

For a post workout shake I used:
-1 banana
-2 eggs
-2 scoops of pinole (Mexican powdered corn drink mix. Seems to be pretty good for energy and it has some protein in it. Usually I'll use it whenever I don't use whey protein or whenever I've run out.)
-24 oz. milk (about, didn't really bother measuring)

raw eggs dayyuumm.

peace

Quote from: adarqui on October 06, 2010, 04:09:23 am

smart move there.. change those GHR sets to 3x5 for now also not the 5x5, once your hamstrings get real adapted then we'll go back to 5x5.

how did the reactive work feel?

Reactive work felt pretty good actually. Stomach felt a little uncomfortable from the stiff ankles during pogos and tuck jumps, but other than that it was good. My distance increased up to the fourth time on two legged bound, which I found interesting since I wasn't ever trying any harder.

ya that's because your body was handling the force better on each landing.. consistent reactive work will have that transfer over to jumping/sprinting etc.

Adarqui's program. Day 2:

Interesting day. My friend (another hurdler) needed another person to use for a photo project, so we went out to the track in the morning and took pictures on blocks/out of blocks/over hurdles etc.... for a portrait project. I decided to do sprint work there while I had the chance.

Morning:

-Warmup
-Quick hurdle drills
-SINGLE LEG BOUND PROGRESSION: 5 sets x 5 each leg
-Sprints: 2 to first hurdle, 3 over 3 hurdles, 1 over 7 hurdles, 2 over 3 hurdles. (All at standard 110m distances)
-Cooldown, stretch.

Didn't do all that much as far as sprint work goes. It was all short and max effort. Hurdles were placed at race distance, but at 3" lower than high school race standard. (which is 39")

Nighttime:

- Warmup

- SHOULDER WARMUP

After school my gym bag was locked in my classes. (total BS, my camera's in there mang) So I did all my strength work at home. (yay, bodyweight workouts)

- One-armed pushups (substituted for bench press): 3 x 5

- SINGLE ARM DB ROW: 4 x 8 each @ about 30 lbs. (did more reps since I was using half the weight than I would like)

- PULLUPS: 3 x AF

- DIPS: 3 x AF (couldn't find a suitable way to do these off the ground, so I raised my legs onto a chair and did them on my fancy universal pullup bar)

- CORE: Rotation of isometric bridges and planks. (both arms pushup position/elbows, then same with right and left) Hold each 30 secs.
   2x15 pikes.

- STRETCH + PWO SHAKE

OH, I was also wondering about box jumps. Last year I met an older guy at the gym who used to be a strength trainer. He coached his grandson in sprints. He used a lot of oldschool methods to train. Two main examples that really stuck in my head: He built him up to 100 box jumps, then added weight until he got to 100 again. Kept repeating the process for a while. His grandson also got strong enough to do 1000 bodyweight calf raises every morning.

Calf raises are already incorporated in this routine, but I was wondering if we could implement box jumps as well, whether during a workout or sometime during the day. I know it's probably not best right now, but maybe in the next few weeks?

I was also advised by my track coach to do incline bench instead of flat. Don't really remember his explanation, but somehow it's better for sprinters. What are your thoughts on that?