Because it is [blablabla@herp.derp] format , the forum text editor thinks it is an e-mail adress so gives a hyperlink to mail directly. I use @ for my logs too, i have to use comma(,) instead of dot(.) as demical separator to avoid that.
Yeah I noticed it was doing that awhile ago but only after I posted, couldn't be bothered editing.
What's the reasoning behind sprinting 3x60, 1x80, 1x100?
I'm trying to do more volume sprints in the first week of this cycle I'm doing, and I'm also trying to get my sprinting fitness up so I can eventually do longer tempo sprints (e.g. 2x(5x100m) with 30sec rest between, 5 min between sets). I read this article which talks about the benefits of doing longer tempo sprints for SL jumping:
I might as well describe what I do for warmups for track sessions seeing as how i never do so:
- 2-300m of jogging mixed in with skips, zorbas, running backwards, pogos
- 2x10-15m of backside kicks, high knees, fast steps, DL line hops and hammer heels (kick your leg out in front and pull down, really stretches the hamstrings well)
- few run-throughs (30m max, 50%)
- sometimes I stretch my hip flexors out if they're tight but usually no static stretching at all
Haha yeah my DL is still fairly shit. I'm happy I can even get over 35'' with such bad technique. It's just not as natural for me with my athletics background, I've always been heaps better off one leg. Long jump, triple jump and I think even doing the shorter sprints predisposes you to 1-legged jumping to a certain degree . You should have seen my DL when I first started...it was probably one of the ugliest things I've ever seen. There's a reason I never put it up previously in my journal
I'm not sure why acole doesn't try a step-throurgh rotational plant... he'd have more time to apply more force.
The simple answer is I haven't really looked into it at all. I guess I'm of the Adarq school of thought that technique gets better automatically through increased strength (and practice). But I'm definitely open to new techniques if it'll help me get higher off either leg. Is it like your DL plant I've seen you do lately?
Happy with the jumps today, definitely PR'd DL. I think my speed is getting better for both SL and DL. My technique is still average though I think (DL is definitely not ideal looking at the videos again).
Didn't want to spend heaps of time/energy trying to get 34''+ on SVJs but the few I did were OK. At the moment it's more of a gauge of my leg strength rather than something I am actively working on to get better. Considering I've only been squatting heavy 1x per week I'm glad it's still around PR levels.
Hey man it's great you're keen but IMO you really don't have to overcomplicate things at your current level. Forget the weighted vests and tire drags, just make a simple training program (e.g. 1 speed work session, one tempo session, two gym sessions a week) and stick with it for a few months. You'll learn a lot just from getting out there and TRAINING.
I play with a guy like that sometimes on Sundays. He dunks so easily it's crazy, definitely 40''+. I asked him if he squats and he said he's never squatted because someone told him it would screw his back up
It's not that I don't think hip thrusts, BSS, etc. have a place in training. And it's not that it's completely unmeasurable, but it's just simply less measurable. For example what's your max hip thrust and your max BSS? After doing that max hip-thrust, dont you always feel like you could do one more? I think one point that Steven-Miller does an EXCELLENT job hammering home is that all athletes (especially those who train alone or outside of a structured college-level program) should spend more time working on the most measurable strength increases.
I read over the link you posted and while I am a bit skeptical of some of the gains (slashing a second off multiple 200m college sprinters 200m times is the difference between an average an all-american athlete), the article actually supports my point that hip thrusts do not have the same place in part of a training program as squats.
Hip thrusts are primarily a glute-activation exercise. As the article states, an athlete with poor glute activation can make incredible gains by adding hip thrusts to their program. This gain doesn't necessarily come from adding X amount of pounds to the hip thrust but simply by adding them to the program and increasing weight to keep difficulty moderate. By contrast squats are an overall strength exercise... Adding weight to your squat will pay dividends. Also remember that I include backward overhead shot throws in my training program. These are an EXCELLENT overall strength exercise requires glute and hip activation and provide a very measurable test of ability.
Basically, my recommendation is that you structure your training by focusing primarily on the measurable quantity you are tested on (ie. your 100m sprint if you are a sprinter, long jump, or your vertical jump, etc.).
After that your focus should be on your long term measurable tests of explosive strength (bounding, shot throws, power snatch/clean) and tests of maximal strength (squat variations, deadlift, push press, etc.). You have to approach these lifts with the approach to get stronger and stronger as time passes. Then your assistance movements and specific mobility work should come when needed, but the mindset required to approach these lifts cannot and should not be the same. These might provide actually provide greater bang for your buck (ie 8 weeks of hip thrusts might help more than 8 weeks of squat in the short term, but in the long term the advantage will not be as great). It's not that I think calf raises, hip thrusts, BSS, lunges, etc. are useless... It's just that they should occupy a different mindset as far as programming them into your training and performing them as part of training.
Sure, that all makes sense. I was more meaning that for LBSS specifically (after his initial strength rebuilding), he might benefit from doing them as they might give him some extra power he might have been missing. If he was starting from absolute zero, then of course he should focus on the more measurable compound lifts primarily. But given he wants to dunk ASAP and he has a decent vert already, then perhaps it wouldn't hurt him to not exclude them completely though (and yes, the overhead shot tosses will help in that regard). But yeah I agree on what you're saying.
Can you drop the bar in the gym you're training in? (when you clean etc)
I can't so when I "drop down" my bar to my thigs from the catch position it really loads the spine and the back... kinda sucks
Not really. There's no setup for Oly lifts in my gym so I do them in/in front of squat racks. It's a uni gym so it's not very hardcore. So yeah I do the same thing, try and quickly drop it to my thighs then put it down w/o loading the back too much but it's not ideal. I think I'd be less cautious about adding more weight if there was a proper set-up.
Jumps 2:
4 SVJs
10+ DSVJs
5 DLRVJs
4 SLRVJs
Felt really good today, was able to jump with a lot of intensity for the DSVJs and DLRVJs. I was gonna do a lot more SLRVJs (the 4 I did were really just warming up) but I kind of tweaked my lower back a little on the last one. Nothing that bad (feels OK today), but didn't want to push it.
1) Dynamic Warmup, Leg swings, Fast leg, Skips, Strides 2) 10 Measured overhead backward shot tosses (16lbs, aim to get better at these every workout, do these on a field where you can measure your throw, more than 13 yards is required, getting close to 15 yards is good, close to 17 is very very good).
- Bounding/ Jumping ( choose about 3 of them and also include the running SL vertical jump and REALLY focus on improvement) -
1) 3-6 standing broad jumps 2) 3-6 Depth broad jumps (should go a lot farther on these) 3) 2-3 4 double leg bounds, 8 DL leg bounds (again measure these, hopefully you 4 DL bound is better than 4X standing broad jump) 4) Measured Single leg bounds** (ie LLLL or RRRR) 5) Measured Standing Triple jumps** 6) Running SL vertical jump (3 step, 6 step)
- Running -
1) 3-4 Full effort measured 60m sprints (Hand time will suffice as long as you have a buddy who can provide somewhat repeatable times) 2) Tempo Work (If necessary for fat loss, skip if you do weights following track work)
** Either do these full intensity and try to progress OR if you don't feel like you have the hang of it (ie you go less than 10 yards, or you don't get a full cycle in each leg or can't coordinate the arm swing... Then include them as part of the warmup and drill the form until you have it)
**** Weights/Gym Workout ****
1) Warmup 2) Powerclean or Powersnatch -> work up to a challenging weight for a couple triples 3) Squat. Work up to a challenging but not max single. Do 2-3 sets of 3-5 with 80% of this. 4) Standing Push Press 5) Deadlifts (Optional) 6) Circuit (Here is where you can do RDLs, Calves, Pullups, etc. This stuff is important but your mindset when you come into the gym should be in order of preference: Squat more, Snatch\clean more, push press more/deadlift more. Thinking about much more than this will cause you to lose focus. ) 7) Standing vertical jumps/Running vertical jumps [10 each]
That's really all you need. Try to do the track/bound workout 2x per week and then weights 2x week. If you have more time then you can add another day of weights or add 1-2 more days of track tempo (ie 6-8 x 150 or 200m at 75%) if you need it for fat loss. You can arrange it however you want such as Monday: Track Workout, Tues: Weights, W: Track tempo, R: Track workout (AM), Weights (PM). Friday rest, Sat: Weights (AM) Track Tempo (PM).
The goal for a template like this is for you to make progress. In 8 weeks make you goal to add 10-15 pounds to your powerclean 20-30 to your squat and a couple inches or feet to all your measured jumps.
That looks like a great program. I might steal it after I've gotten sick of mine! It looks like a lot of volume for someone not experienced in track work though (note: I am not calling LBSS a novice ).
I'm wondering though why you don't think things like hip thrusts and BSS are important? I have added BSS and have increased weight every week (I was very weak in this to start). I can't see how that isn't measured progress. Especially since LBSS is a DL jumper; also Joel Smith has talked about how good hip thrusts can be (http://justflyperformance.blogspot.com.au/2012/05/real-world-validation-of-hip-thrusts.html). You'd know better than me of course, I just interested for my own training.
@LBSS I definitely have to second what Raptor said on two things:
- Recovery is definitely important for getting in jumps sessions. For me, I think doing the ON-ON-OFF three week cycle has helped me manage the fatigue that Raptor was talking about which stops you jumping at a high intensity level.
- I'd do Joel Smith's 1-legged jump program first before you decide to do Todday's program (which again I think looks great for you).
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