Greetings Andrew & adarq members,
I'm a 48yo weekend warrior tennis player trying to improve his explosiveness on the court after a few years away from the game. This site was recommended to me by KellyB as a good place to discuss and get advice on jump/speed training.
I've already been lurking on here for a while trying to absorb as much as possible and apply it to my training. Thought I would introduce myself so u knew who I was bcs I'll prob be asking a few questions to help me along.
Still debating whether to keep a training log on here or not since i already keep a very detailed one offline and its more convenient that way for me but not sure yet.
Andrew, I chatted w/u on irc a few nites ago abt tennis & living/growing up in S Fla so u might remember me.
Here's my stuff from the questionnaire if anybody's interested:
AGE: 48yrs young
HEIGHT: 6ft
WEIGHT: 195lb
SLEEP SCHEDULE: ~6hrs/day/nite, erratic
BODY TYPE: med bone struct, endo/meso, Euro descent, top-heavy, 1mm tendon length, armspan=72", 1-hand reach=7'8", SHR=37/72=.51
GOALS: jump higher & run faster over <=10yds, 1.6-1.7sec; 1-step vert >=28in; BF<=14% w/BW<=185; ~2xBW half-squat; touch 10' rim, mb hang, mb dunk tennis ball (lol)
CURRENT ABILITY: 21-22in 1-step vert, 10yd dash~1.75-1.8, Box Squat Parallel=305lbx2, Dead~350lb
INJURY HISTORY: partially torn meniscus left knee 2yrs ago, still hurts but manageable; torn right med gastroc 5wks ago, recovering and improving
TRAINING HISTORY & ACHIEVEMENTS: ran 2 marathons at ages 17,18; HS varsity tennis & JV basketball; Jr. Coll tennis player; cat-5 bike racing; outstanding soldier & max-pt awards in US Army Boot Camp; wt trained since 10yo w/following max lifts: BP=325, Squat(prl)~370, DL~420
CURRENT ACTIVITY LEVEL AND/OR TRAINING PROGRAM: erx/train every day(some are recovery wkts), last yr focused on wt loss/strength maintenance following previous year-long bulk/pwr lift wkts to deal w/meniscus tear. No running or jumping or cycling for over year+hvy wts+seefood diet=40+lb wt gain!! Last few months=box squats/deadlifts bcs ezr on knee but explosiveness=gone. Last 4wks=10x10 metabolic prgm to stimulate wt/ft loss w/various bw or lt wt erx. Stopped bcs wt loss stopped after only a few pounds and I didn't want to lose too much strength. Now back on strength block w/squat focus mixing in some jumps (jmp sq, jmp snatches). Also incl TM walking ea day btw 30-45min for warmup and/or recovery.
BRIEF OVERVIEW OF CURRENT DIET: Alternating btw stretches of 500-800kcal deficit/low-med carb for wt/fatloss & maint-500kcal surplus for strength gain/ht. Kinda stuck at btw 193-196lb for a while now. Goal is mid 180's w/max lwr body strength/wt ratio. Reevaluating at every 5lb drop. Joints(lft knee) feel better as wt drops. 235bw sucked for tennis or anything except lifting heavy wts, even walking. 95+% of adult life spent btw 180-190. Need to get back. 5.1lb to go.
IMPORTANT ACTIVITIES: Take care of my mother after her stroke & my father passing away. Most of this involves tasks around the house and am currently semi-retired so have more time than usual for training. I currently work out at home for convenience (Powertec bench w/squat rack+400lb wts/dbs) since my sleep hrs are erratic and the gym's hrs are not.
TL;DR. Yeah I know. Took too long to write also. Anyway, if any of you have any helpful comments or suggestions for me (related to training, not f$%k off, old man, or similar) I would appreciate it. Talk to u soon.
P.S. Vag is my hero and role model.
