Adarq.org

WEIGHT: ???
SORENESS: none
ACHES/INJURIES: still dealing with throat/chest cold
MENTAL STATE: good

- warm up
included some skater hops, some repeated backboard touches

- DLRVJ x 10
missed a bunch of dunks with the size three soccer ball, made two

- SVJ x 5,5
did not touch rim after second jump of first set

- SL SVJ x 5/leg
could not even touch backboard

- repeated backboard touches x 10,10,10
ugly, turns out this is a learned skill. third set better than first two.

- SVJ x 2

niice

T0ddday suggested that i spend more time jumping and de-emphasize or even remove lifting. still working out what to do but tried this today. legs beat, i'm not conditioned to jump this many times and maybe that's a problem.

de-emphasize sure, but I don't think removing it completely would be a good idea. You still need to be able to express more power in the squat, especially those MSEM singles you are doing. If you could get those singles close to ~2xBW, that would be ideal. Then you attempt to express that power in your jump sessions. If you plan on de-emphasizing it, you could condense it into something like:

- kb swings
- squat (normal or singles)
- dips/pullups superset

Personally though, I think you've been doing pretty good. You've had some great jump sessions lately but you've also had several things get in your way; sickness, not being able to jump, traveling, etc. Being more consistent with the jump sessions would definitely help - and when you're not feeling fresh & ready to jump max, you could do higher volume (shorter rest periods) submax jumps from different angles etc - working on speed of runup, arm swing, really short ground contact etc.


Would you be able to consistently do jump sessions ~3x/week? Seems like you're always getting bumped out of there, which would be a problem if you dropped lifting completely.



Not recommending this but it's one option.. It has a ton of pre-requisites due to the (supramaximal) intensity of the method.

An advanced jump only phase one could employ after strength blocks would be The Shock Method. In order to safely perform it though one needs to be around 2+xBW squat (or preferably 5-10 MSEM singles @ 2xBW), no injuries, very minimal aches, comfortable performing depth jumps from ~30" (for eventually 10 reps), have a target when depth jumping (vertec, markings, jump mat). In a block like this, one could completely stop lifting and still see gains in explosive strength, max strength, reactive strength, etc.

Example Shock Block:
- everything is ~30s rest between reps, 6-10 minutes rest between sets
- 3x/week
- 4 weeks
- following strength block with plenty of jump/shock preparation

Week 1:
- ridiculously comprehensive warmup
- Depth Jumps from 30": 2 x 10
- cool down

Week 2:
- ridiculously comprehensive warmup
- Depth Jumps from 30": 3 x 10
- cool down

Week 3:
- ridiculously comprehensive warmup
- Depth Jumps from 30": 4 x 10
- cool down

Week 4:
- ridiculously comprehensive warmup
- Depth Jumps from 30": 4 x 10
- cool down


There's probably some safer (2d/week shock) variations out there that would benefit us even more.. ie, Mon=Shock, Wed=Jumps, Fri=Shock ..

Here's some old data from when I performed shock when I shouldn't have, the numbers are pretty sick (I didn't finish it, I wasn't ready for it - verk told me that on his forum & I basically already knew that but wanted to do it anyway): http://adarqui.blogspot.com/2007/11/shock-week-1-day-4.html

Here's two shock articles:
- The actual method, straight from the source: http://www.verkhoshansky.com/LinkClick.aspx?fileticket=bBhPjzgn%2B0A%3D&tabid=92&mid=426
- KellyB article: http://www.higher-faster-sports.com/shockmethods.html
 
I recall Kingfish doing a shock block.



pc!

^^ x2 ^^

I wouldn't want to lose the benefits of at least one heavy lifting session a week (CNS, hormonal, muscular). I don't see any positive outcome coming from that. I'm all for trying new forms of jump sessions/ explosive lifting but I think you max strength work has always been a positive for you..

x3

might seem like a simple PR but, i've never beat him in a set of tennis - throughout my entire life.

finally got a set off of him, 6-4. 

http://www.adarq.org/progress-journals-experimental-routines/adarq's-journal/msg113001/#msg113001

^^ damn at those hurdle jumps..


<a href="http://www.youtube.com/watch?v=4iXvo7c-YQU" target="_blank">http://www.youtube.com/watch?v=4iXvo7c-YQU</a>

so beast.

apparently GSW is up 114-113 in the second overtime with 2 minutes to go.

 

omg this boston/gsw game is going down to the wire. ~2s left, 103 to 103. GSW's ball.

When I was dunking..

I'd perform a good ~10-15 minute warmup:
- some high knees, butt kicks, skips, short sprints, ankle hops
- dribbling around for a bit
- layups, alternating left and right

Then I would start jumping, but everything very relaxed (~30s between jumps):
- a few 1 step jumps
- a few 2 step jumps
- a few 3 step jumps
- a few 4 step jumps

Then I would perform a few moderate-to-high effort jumps:
- from 2-4 steps, putting a bit more into it

Then I would throw some lobs, again progressing from 2-4 steps (relaxed):
- a few lobs from 2 steps
- a few lobs from 3 steps
- a few lobs from 4 steps

By now it's time to start going all out.. At this point, I'd perform a lob + dunk attempt at "max effort" every 1-2 minutes
- so 10-20 x max effort dunk (psyching up) attempt with 1-2 minutes rest between jumps
- rest would be me dribbling relaxed, possibly thinking about what I was going to do, getting ready for the next jumps

so the actual session consisted usually of 10-20 max effort jumps. My best jump would come around jumps 7 through 15.. If I felt my legs 'give out', i'd give it 1 or 2 more jumps before ending the session. I've pushed it past this feeling several times but very rarely would it get better.

If I remember anything else, i'll edit.

pc!