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Messages - LT3976

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1
Progress Journals & Experimental Routines / Re: Two Hands Two Feet
« on: May 07, 2020, 09:56:42 pm »
Quote from: Coges on May 07, 2020, 09:24:02 pm
Quote from: LT3976 on May 07, 2020, 09:03:06 am
Quote from: Coges on May 06, 2020, 07:44:08 pm
Quote from: LT3976 on May 06, 2020, 10:37:10 am
are you doing one of the programs specifically?

I did knee ability for about 2 weeks, even though knees haven't been my issue.  started yesterday on a speed/jumping program.....felt so good to add that in to the mix

I'm doing knee, plus back, plus upper body, plus basketball haha. It confused the hell out of me at first but I asked Ben about the new programs and he said there were only a few on offer now due to the results they were getting and the risk that went into them. Sucked a little as I was really looking forward to getting back on the vertical blueprint but I trust his judgement on what works best for people. Especially older folks like me.

What's the speed/jumping program like? Mine is basically a strength day (step ups, split squats, nordics), basketball day (drills, jumps, etc), accessory day (j curl, calf, tib, upper), rinse and repeat. Once my ankles are fully back in action I want to return to some running/sprinting. Does the speed program include that?

It's pretty much the same set-up, but its strength day, speed/power day, accessory day. 

Here's a look at a week setup:
Monday-strength (step ups, split squats, nordics)
Tues-speed (reverse sprints, forward sprints, shock training)
Wed-accessory (jeff curl, hip flexor, calf, tib, upper)
Thurs-strength (kot squat, vmo squat, nordic)
Fri-speed (reverse sprints, forward sprints, bounding)
Sat-acessory (seated GM, hip flexor, calf, tib, upper)

I add 2-3 sets into every workout of ATG ankle exercise too

That looks pretty similar. I really liked the backwards sprinting and bounding that was in the vert program. Shame it's not still in the basketball one.

My knees feel the best when I do the reverse deadmill and finish with nordics. Have to admit though I think some of the first incarnations of his programs were better for my knees. I remember doing the hack squat (I think he now calls them VMO squats) was absolute gold for my knees.

They (vmo squats) are in the one I’m doing
Instead of repeating strength workouts it’s step ups and split squats one day, vmo squats and sissy squats the other. Nordics both days

2
Progress Journals & Experimental Routines / Re: Two Hands Two Feet
« on: May 07, 2020, 09:50:17 pm »
You said you talked to Ben and only a few programs are offered?  What was the deal with the risks involved and the results?  Are they not doing vertical blueprint?

3
Progress Journals & Experimental Routines / Re: Two Hands Two Feet
« on: May 07, 2020, 09:04:25 am »
One thing that makes a lot of sense to me on this setup....on the speed days, you do the reverse sprinting basically as your warmup, then do reverse sled AFTER the jumping....seems to help get more blood flow into knees for recovery

4
Progress Journals & Experimental Routines / Re: Two Hands Two Feet
« on: May 07, 2020, 09:03:06 am »
Quote from: Coges on May 06, 2020, 07:44:08 pm
Quote from: LT3976 on May 06, 2020, 10:37:10 am
are you doing one of the programs specifically?

I did knee ability for about 2 weeks, even though knees haven't been my issue.  started yesterday on a speed/jumping program.....felt so good to add that in to the mix

I'm doing knee, plus back, plus upper body, plus basketball haha. It confused the hell out of me at first but I asked Ben about the new programs and he said there were only a few on offer now due to the results they were getting and the risk that went into them. Sucked a little as I was really looking forward to getting back on the vertical blueprint but I trust his judgement on what works best for people. Especially older folks like me.

What's the speed/jumping program like? Mine is basically a strength day (step ups, split squats, nordics), basketball day (drills, jumps, etc), accessory day (j curl, calf, tib, upper), rinse and repeat. Once my ankles are fully back in action I want to return to some running/sprinting. Does the speed program include that?

It's pretty much the same set-up, but its strength day, speed/power day, accessory day. 

Here's a look at a week setup:
Monday-strength (step ups, split squats, nordics)
Tues-speed (reverse sprints, forward sprints, shock training)
Wed-accessory (jeff curl, hip flexor, calf, tib, upper)
Thurs-strength (kot squat, vmo squat, nordic)
Fri-speed (reverse sprints, forward sprints, bounding)
Sat-acessory (seated GM, hip flexor, calf, tib, upper)

I add 2-3 sets into every workout of ATG ankle exercise too

5
Progress Journals & Experimental Routines / Re: Reboot - get lean, get hops
« on: May 06, 2020, 10:40:34 am »
i use an aerobic step for mine. 

This is the one I use:   https://www.amazon.com/Step-Aerobic-Platform-Black-Risers/dp/B000BO8AAC/ref=sr_1_6?dchild=1&keywords=the+step&qid=1588775907&sr=8-6

The step itself is about 4 inches, and the risers are about 2 inches each.  I place it where it hits right at hip when I go down.  I place a towel or bath mat on the top so its a little softer.  Once I can get 10 reps down and up at a certain height I remove a riser.  Last workout was 12 in x 10, 10 in x 10, 8 in x 8 (eccentrics only-was toast by this point)

6
Progress Journals & Experimental Routines / Re: Two Hands Two Feet
« on: May 06, 2020, 10:37:10 am »
are you doing one of the programs specifically?

I did knee ability for about 2 weeks, even though knees haven't been my issue.  started yesterday on a speed/jumping program.....felt so good to add that in to the mix

7
Strength, Power, Reactivity, & Speed Discussion / Re: Ben Patrick (Knees Over Toes Guy) podcast
« on: May 05, 2020, 03:50:47 pm »
I jumped back on the ATG system last month.  Same as the rest of yall......getting older (turned 44 in March) and beat up from years of working out.  Knees feel great.  Working on my ankles everyday.  Curious to see where it takes me.
The different programs on there are interesting, depending on goals.  I can see how I can use this training on my 8 year old son when he gets a little older.

8
Progress Journals & Experimental Routines / Re: Two Hands Two Feet
« on: May 05, 2020, 09:32:32 am »
I'm in pretty much same exact situation.  Started back on knee ability on 4/21.  Added in ATG ankle exercise every day, 2 sets to burnout....ankles are pretty shitty, especially right one.

9
Progress Journals & Experimental Routines / Re: Everyone else is doing it....
« on: April 15, 2020, 08:55:21 pm »
4/15/20

BW: 187.6

Workout:

A.  Warmup

B1 SL iso (left)
B2 Dead hang
B3. SL iso (right)
B4. Dead hang

C1. Lunge hold (left)
C2. Lunge hold (right)
C3. Depth drops.  (4 circuits)

D1. SL iso (left)
D2. Dead hang
D3 SL iso (right)
D4. Dead hang

E1. Push-up iso
E2. Statue of libertys (4 circuits)

F1 SL iso (left)
F2 Dead hang
F3 SL iso (right)
F4 Dead hang

G1 SL calf raise
G2 calf jumps

H Spinal hygiene
I Cross-crawl superman







10
Progress Journals & Experimental Routines / Re: Everyone else is doing it....
« on: April 15, 2020, 11:04:17 am »
I just found the charlie francis forum.  Doesn't surprise me that Coolcolj was on there....I've seen him post on multiple forums over the years.

The program I'm doing is the beginner program from Dr. Tommy John's book.  I've never had any dealings with Schroeder, but I've read some of the claims he's made.....totally unrealistic. Everything you can find online about his training is always very vague.

Looking ahead to the other programs in the book, it goes from holds, to weighted holds, to weighted holds for shorter durations (10 secs).  More explosive movements get added and, with much higher volumes.

I can post the routines if anyone is interested


11
Progress Journals & Experimental Routines / Re: Everyone else is doing it....
« on: April 14, 2020, 08:48:05 pm »
Workout A:

A. Warm-up

B.  3-way hip circles (x25 in both directions in all 3 positions)

C1.  Squat hold (30 sec)
C2.  30 yard march  (3 circuits)

D1. Squat hold (30 sec)
D2. 30 yard skips (3 circuits)

E1. Push-up hold bottom (30 sec)
E2. 20 Statue of Libertys (3 circuits)

F1. Push-up hold bottom (30 sec)
F2. 20 Scap reps (3 circuits)

G1. Calf raises x 50
G2. Spinal Hygiene routine (15 reps each move, each way)
G3. Cross-crawl supermans (x 100)

12
Progress Journals & Experimental Routines / Re: Everyone else is doing it....
« on: April 14, 2020, 09:46:36 am »
4/14/20

BW:  190.2

Need to get weight down to around 170-175.  I was right around there a few months ago, then got lazy with training and diet.  Training has been consistent for the last two weeks, finally feel like I'm getting back in a groove.  For diet, working on only eating when hungry and focusing on protein intake.

Two weeks into this program, I've noticed a few things.  Scaps seem to be loosening up, almost like they were locked up.  Now I have a lot more movement in that area.  Work capacity is slowly improving.  Upper body strength on the scap reps seems to be the hardest for me, need to work on grip and upper back strength.

It can start to get boring doing the same two workouts day after day, but one thing that's helped is really focusing on my intent on each rep instead of just doing the sets to get through it.  Doing the iso's every day have helped shoulder and hips mobility.  And I'm getting better at pulling into position on the iso's.  I don't do it for the full hold, but will pull down for a few seconds on each set instead of just holding position

13
Progress Journals & Experimental Routines / Re: Everyone else is doing it....
« on: April 14, 2020, 09:38:37 am »
4/13/20

Workout B:

A.  Warm-up

B.  Standing leg curls (x50 ea leg)

C1.  Lunge hold-left leg (30 sec)
C2. 20 Swings
C3.  Lunge hold-right leg (30 sec)  (6 total circuits)

D1.  Push-up hold bottom (30 sec)
D2.  20 front delt rebounds (3 circuits)

E1.  Push-up hold bottom (30 sec)
E2.  20 scap reps (3 circuits)

F1.  Calf jumps (60 sec, rest 60 sec, repeat for 60 sec)
F2.  Spinal Hygiene x 15 each move
F3.  Cross-crawl superman x 100


14
Progress Journals & Experimental Routines / Re: Everyone else is doing it....
« on: April 13, 2020, 09:07:17 am »
4/11/20

BW:  ????

Was out of town for the day.  No scale.
Nothing structured today, did some dead hangs, SL iso's, and lots of shoulder and ankle movements.....flexion, extension, inversion/eversion, adduction/abduction

4/12/20

BW:  192.2

A. Warm-up

B.  3-way hip circles (x25 in both directions in all 3 positions)

C1.  Squat hold (30 sec)
C2.  30 yard march  (3 circuits)

D1. Squat hold (30 sec)
D2. 30 yard skips (3 circuits)

E1. Push-up hold bottom (30 sec)
E2. 20 Statue of Libertys (3 circuits)

F1. Push-up hold bottom (30 sec)
F2. 20 Scap reps (3 circuits)

G1. Calf raises x 50
G2. Spinal Hygiene routine (15 reps each move, each way)
G3. Cross-crawl supermans (x 100)


4/13/20

BW:  191.2

15
Article & Video Discussion / Free online sports performance symposium
« on: April 11, 2020, 02:40:29 pm »
Tomorrow there will be a free online sports performance symposium, featuring Mike Boyle, Tommy  John, Ben Patrick and a few others.  Looks to be awesome, and it’s free to register.

Varsityhoopstraining.teachable.com

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