Author Topic: ADARQ's journal (Read 2571940 times)

Joe · « **Reply #60 on:** June 28, 2009, 08:15:09 am »

Quote from: adarqui on June 27, 2009, 11:07:53 pm

6-27-2009

calfs are still soooo sore from the last 400's i ran.. they were less sore walking around today, but once i started warming up to workout, they felt dead/sore as hell.

warmup ~200 yard primetime runs: 2x (light/totally stiff leg)

1/4th mile #1: 1:22
1/4th mile #2: 1:17
1/4th mile #3: 1:21

^^^-- completely dead.. felt like my lower leg was gonna snap in half.. definitely submax HEH.. my recovery/lungs felt good..

jump rope: off & on for 1 hour... intervals x 100-200 FAST sprints with jump rope.. probably 20-25 of them

^^^-- so surprised how good my landings were on jump rope.. landings were SOOOOOOOOOOOOOOOOOOOOO stiff.. very odd.. my lungs/recovery for these were very good too.. i was FLYING on the sprints and not feeling it much..

peace

edit: my calfs feel like rocks.

How accurate are the distance measurements for those 1/4 mile runs?

adarqui · « **Reply #61 on:** June 28, 2009, 11:52:14 am »

Quote from: nba8340 on June 28, 2009, 03:39:06 am

yo

i remember reading in an article or post somewhere u wrote that u have figured out and know now exactly what you need to do to increase ur vert, like exactly what works for you individually. Just wondering what that was

Also i'm looking into buying some fitness books, u got any that u think are must reads whether it's about anatomy, kinesiology, sports training, stretching, or whatever

it was;
#1 - stay healthy
#2 - stay in great shape, dont just become addicted to lifting and jumping... do basketball dribbling etc
#3 - use squats as stim, not as a means to an end... but still focus on getting stronger
#4 - maintain some kind of plyo ability - 18" dj's, double leg bounds, etc.

now i have added:
#5 - get my calfs way stronger, barbell stepups/400m sprints, jump rope
#6 - get very strong on unilateral exercises

well, supertraining is the best book i've read... though science and practice by zatsiorski is advanced, but understandable by someone without a deep science background..

i can't find my kinesiology book but it was very good.. so can't recommend one on that end.

peace

adarqui · « **Reply #62 on:** June 28, 2009, 11:55:41 am »

Quote from: Joe on June 28, 2009, 08:15:09 am

Quote from: adarqui on June 27, 2009, 11:07:53 pm
6-27-2009

calfs are still soooo sore from the last 400's i ran.. they were less sore walking around today, but once i started warming up to workout, they felt dead/sore as hell.

warmup ~200 yard primetime runs: 2x (light/totally stiff leg)

1/4th mile #1: 1:22
1/4th mile #2: 1:17
1/4th mile #3: 1:21

^^^-- completely dead.. felt like my lower leg was gonna snap in half.. definitely submax HEH.. my recovery/lungs felt good..

jump rope: off & on for 1 hour... intervals x 100-200 FAST sprints with jump rope.. probably 20-25 of them

^^^-- so surprised how good my landings were on jump rope.. landings were SOOOOOOOOOOOOOOOOOOOOO stiff.. very odd.. my lungs/recovery for these were very good too.. i was FLYING on the sprints and not feeling it much..

peace

edit: my calfs feel like rocks.

How accurate are the distance measurements for those 1/4 mile runs?

pretty dead on im sure.. it's using markers at a park.

Kellyb · « **Reply #63 on:** June 28, 2009, 12:51:21 pm »

Dude any particular reason why are you doing all these 400 meter sprints and long duration jump rope?

Being a boxer I imagine you're pretty good with the jump rope eh?

adarqui · « **Reply #64 on:** June 28, 2009, 12:58:39 pm »

Quote from: Kellyb on June 28, 2009, 12:51:21 pm

Dude any particular reason why are you doing all these 400 meter sprints and long duration jump rope?

Being a boxer I imagine you're pretty good with the jump rope eh?

im tired of my calfs getting sore for a week when i run just one 400m.. something is wrong there.. that shouldn't be happening.. so im gonna keep doing them until my calfs / achilles are adapted and do not bug me one bit..

ya im still good at jump rope.. ive only been doing very intervals currently..

but when i was boxing i went around 45 minutes without a mess up going pretty good pace, and i'd routinely do 8-12 rounds of 3 minute intervals very fast, nearly every day.

adarqui · « **Reply #65 on:** June 29, 2009, 06:17:29 pm »

elevate.

calfs still really sore, right medial shin still bugging

was raining during first two sprints on slight zigzag sidewalk.. by third sprint it was pouring so hard.. did my squats in the storm but then stopped.. planned to do lunges etc.

6-29-2009

- 1/4th mile sprint #1: 1:07.97
- 1/4th mile sprint #2: 1:04.10
- 1/4th mile sprint #3: stopped at 40s <-- just pouring/thick puddles everywhere

- pin 11 squat: 235 x 10

peace.

Joe · « **Reply #66 on:** June 30, 2009, 02:50:08 pm »

1:04 is pretty fast for having dead calves and shin splints, you're gonna be flying when you can run fresh.

adarqui · « **Reply #67 on:** July 01, 2009, 10:55:57 pm »

my calfs are still sore... dunking tmw, maybe some 100 m sprints, then squatting..

just to make my log cooler:

<a href="http://www.youtube.com/watch?v=YYrdCLd3BwM" target="_blank">http://www.youtube.com/watch?v=YYrdCLd3BwM</a>

Filippo · « **Reply #68 on:** July 02, 2009, 03:12:19 am »

haha very nice video!!!!

Joe · « **Reply #69 on:** July 02, 2009, 09:10:55 am »

Nice.

http://www.youtube.com/watch?v=wNET_Ifzivc

That video is better.

adarqui · « **Reply #70 on:** July 02, 2009, 02:59:33 pm »

um...

note to self:

keep running 400's.

adarqui · « **Reply #71 on:** July 02, 2009, 03:10:51 pm »

roger nelsen jr is my hero

his ideas on 400s aare dead on.. the more i improve on them the higher i am going to jump, as long as i keep squatting/jumping.. improving squat & getting to sub 50 400 is my goal.. ;d

adarqui · « **Reply #72 on:** July 02, 2009, 05:06:17 pm »

7-2-2009

- ~30 jumps/dunks.. got up great in the beginning, died out kind of quick.. just because i hadn't dunked in a week i think.. missed alot of dunks because my throws were off, but everything was getting thrown down very hard.

above parallel close stance pin 11 squat:
- 265 @ 3 singles
- 245 x 9 <-- back bugging a little after this koz on one rep i went kind of crooked.. guh! tightened up pretty fast, mid back.

ill post some more pics of dunks/jumps later..

next session, sunday.. hopefully i go apeshit.

peace

Bluegreyhound · « **Reply #73 on:** July 02, 2009, 05:23:49 pm »

Quote from: adarqui on July 02, 2009, 03:10:51 pm

roger nelsen jr is my hero

his ideas on 400s aare dead on.. the more i improve on them the higher i am going to jump, as long as i keep squatting/jumping.. improving squat & getting to sub 50 400 is my goal.. ;d

Aren't you more of a natural endurance athlete? Sub 50 should be easy for you to achieve?

adarqui · « **Reply #74 on:** July 02, 2009, 05:30:44 pm »

ya..

i think i can get it within maybe 2 months or so.. gonna bust my ass.

basically im going to be doing a week of 400's/squatting, then a week of squatting/jumping.. and just keep rotating them.. i'll throw 100's/200's into the 400's week.

i just have to learn how to sprint a 400.. im a heel-toe runner, so thats why my calfs get wrecked from 400's.. but the more i get adapted, ill hit alot of pr's quickly.. my lung capacity isnt like it was when i was boxing/running alot, so once i get that to where it used to be, and get my lactate threshold back, i think i can go sub 50 for sure.

peace

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