Adarq.org

Track:

Warmup

4x50m sprints

Bounds: 3x30m LRLR, 3x10m LLLL/RRRR, 1x20m LLRR

1x6 DL bounds for heights

Raining today, track was soaking wet but still able to run and jump OK. Couldn't film though, next time.

Jumps (vertec):

Pogos, box jumps, depth jumps to warm up

5 SVJs (highest 32'')

5 SLRVJs (submax, working on run-up)

Wow it's been ages since I posted (although it's sad that my journal was only 15-20 or so from the top, not as many people journalling these days). My leg got infected which meant I had to take antibiotics and have a few extra days of no training. It's good now though. Played a soccer game today which was good for a run/warmup then a few sprints and skips on the track, nothing intense, just easing back into it. Back to normal training now 

At what % of your 1RM would you say the reps are starting to get slow?

I guess around 70-75% (150ish kgs) it gets harder to be really explosive, more near the end of the set. I always think that perhaps a better way to train for vertical force output is to focus on doing the same % of your 1RM faster each session until you are really explosive, then moving up the weight. (I'm sure this method has probably been described and has a name, just haven't looked  ).

Training-wise, I had a test-tube with some weak acid in it break and spill on my leg at work (I work in a tissue engineering lab) which gave me a burn a bit like road rash. Nothing serious, but hurts a bit to run, doctor said not to do much on my legs while it scabs over so no bounds or jumping for a few days. It sucks.

Lol...yeah I don't know why I put 3 secs. They were all around 1.5-2 secs.

Don't worry about failing on the squats I wreckon almost everybody who lifts with low reps has failed squats before (or at the very least came extremely close to failing). Nobody would say shit to you when you fail 160kg especially if you're a regular and they know you put in work.
That's weird about your hip. What do you think the pain was from?

Don't know for sure, it might just be that my hips aren't up to speed with my quads so I'll try and add in some hip flexor work and foam roll them more.

Had to miss bounds yesterday, got held up at work til late, by which time the athletics club had booked the track. I made up for it by getting to basketball a bit earlier and doing about 5-6 SLRVJs, then during the game I ran and jumped at everything: all my FGs were fast break layups and I was trying to get blocks and rebounds more than usual (generally I just take it easy and pass the ball around and shoot jumpers). So a pretty good jumps workout.

Jumps/bball

3-4 of each jump just practising technique

Heaps of 3v3/2v2 basketball

Here's my tentative new plan for getting my reactivity up while trying to maintain strength in squat/clean/calf raise/hamstring. Focus is on more jumping and trying to get bounding technique down right.

Mon: Heavy, low vol squats (no more than 4 reps for 3 sets after warmup), calf raises, cleans/snatches (alternate)

Tues: Bounds and jumps at ring

Wed: Rest

Thurs: Lighter squats focusing on speed, lunge OR RDL (not sure yet), jump squats

Fri: Bounds, DJs and longer sprints

Sat: Rest

Sun: Jumps

Track

Warmup

4x50m sprints

LRLRLRx4x30m, LLRRx2x30m, LLLLx3x20m, DLx2x20m

Depth jumps: 2x6@24''

Alt bounds:
<a href="http://www.youtube.com/watch?v=iR19PVWEMmQ" target="_blank">http://www.youtube.com/watch?v=iR19PVWEMmQ</a>

SL bounds:
<a href="http://www.youtube.com/watch?v=X71dXIEjPh4" target="_blank">http://www.youtube.com/watch?v=X71dXIEjPh4</a>

I think my technique is a little better for the SL, have no pain at all from doing them compared to last time. Can still be improved though because I seem so slow off the ground!