Adarq.org

Quote from: fedexpress on July 20, 2011, 01:52:55 am

Quote from: Raptor on July 20, 2011, 01:33:06 am

Quote from: fedexpress on July 19, 2011, 08:21:24 pm

WTF is goin on here??  All my gym numbers are about the same as yours including height/wt/squat/ratios, etc and my jumps are about 10in lower than yours!!!   How is this possible?  What's the secret ingredient??

Awesomeness.

Well then seems there's no reason to train at all based on these results.  I'm takin the rest of the year off.  See ya.

LOL!

@fedexpress : Ive been reading your journal , your jumps are indeed very low for your strength (absolute & relative ). I mean it's not like we are beasts or something , but having relative strength of ~1.75BW and reasonable bodyfat does not go together with your ~20'' jumping ability!



Few things i noticed:
- You are coming out from a serious detraining , 235lbs , 21%bf , some serious injury etc. Your body composition improved to a decent level now but it takes time to get back to a decent performing steady state , takes more time the older you are ( said the 37yo kid ! ).
- You haven't been practicing jumps much. If you're interested in jumping you must remember it is a skill that needs practice. You should jump ME 2 times a week and 1 or 2 more sessions of submax jumps ( or ME with low volume ) will not harm you.
- I didn't see much deep squatting. I love half squats myself , but always keep some deep ones in the plan. Your 1 leg parallel box squats demonstrates this too IMO. Our half squat numbers are the same but you are struggling with 45lbs on the SL , i can do 20 reps easy with that weight.
Still , if you just went out and jumped a bit more i'd expect you to reach 30'' rather soon and easy.
Looking forward to see your progress.

Vag, thanx for the analysis & advice.  I think ur def on target abt the lack of jumping practice.  My full squat initial goal was =>1.5xbw per Kellyb's advice and I reached that cple of months ago & then tore my calf which has set me back 4-5wks.

 I switched to half-squats bcs I think it will give me more bang/buck and also causes much less meniscus pain.  Still do the full ones during warmups just to maintain a certain base level at full rom.  1-leggers r fairly new so think more time will def improve those.

 Overall, I was trying to take things 1 phase at a time, i.e. reach decent squat/bw ratio 1st, then start jumping more to express this greater strength.  I am going to prioritize jumping wkts over the next month & will see what happens.  I'm so far below the ColCoolJ calc estimates jumps that its a joke. 

Also, in my early 40's was still able to barely graze standard 10' rim off 1-2 steps w/lower sq/bw ratio but was playing bball pretty much every day.  So I'm pretty sure more jumping is the missing ingredient.

Lastly, and mb most importantly, I'm pretty much a training addict so i'm constantly overreaching/overtrained bcs I hate to take days off (feel like I could/should be doing more).  Even just 1 more day's rest last week btw jump/squat wkts bumped my vj up 1-2in from the prev week's result.

Once again, thanks for ur help & wish u continued success towards ur goals.

Quote from: fedexpress on July 19, 2011, 08:04:51 pm

Quote from: Raptor on July 13, 2011, 05:56:44 am

When I had my back problem I think I stayed about one month away from lifting. Didn't lose anything at all. I also had a period of no squatting when I had my knee thing, for about 3 months, and didn't lose anything as well.

Do u mean u didn't lose anything from your jumping results, or nothing from your squat/lifting maxes, or both??  Because this might be the program I've been looking for.

Not jumping nor squat numbers. But I was talking about the squat numbers.

Quote from: fedexpress on July 19, 2011, 08:21:24 pm

Quote from: vag on July 19, 2011, 04:42:33 pm

19 July 2011

Bodyweight@session : ~188 ,  , 
Injuries/aches : none
Soreness : none

10 mins dynamic warmup

ME jumps :

1x4 SVJs : max 29''
1x4 dropsteps : max 31''
3x4 RVJs : max 33''
-WTF , sick!!! I was extremely bouncy, felt so light and springy. Totally different jumping mechanics out of nowhere. I tended to want fast runups naturally , best jumps were off 4 steps ( haven't done such for like... 2 years??? )
I couldn't even time my rim touches correct because of  the difference.
No caffeine , bad surface , bad light , haven't jumped truly ME for 3 weeks or more and i got those jumps , insane.

ATG PISTOL SQUATS:
4x8@BW
-Right leg needs some assistance at the bottom , left flies up.

SINGLE LEG CALVE RAISES ( 1:2:1 ):
3x20@BW

WTF is goin on here??  All my gym numbers are about the same as yours including height/wt/squat/ratios, etc and my jumps are about 10in lower than yours!!!   How is this possible?  What's the secret ingredient??

Awesomeness.

Well then seems there's no reason to train at all based on these results.  I'm takin the rest of the year off.  See ya.

19 July 2011

Bodyweight@session : ~188 ,  , 
Injuries/aches : none
Soreness : none

10 mins dynamic warmup

ME jumps :

1x4 SVJs : max 29''
1x4 dropsteps : max 31''
3x4 RVJs : max 33''
-WTF , sick!!! I was extremely bouncy, felt so light and springy. Totally different jumping mechanics out of nowhere. I tended to want fast runups naturally , best jumps were off 4 steps ( haven't done such for like... 2 years??? )
I couldn't even time my rim touches correct because of  the difference.
No caffeine , bad surface , bad light , haven't jumped truly ME for 3 weeks or more and i got those jumps , insane.

ATG PISTOL SQUATS:
4x8@BW
-Right leg needs some assistance at the bottom , left flies up.

SINGLE LEG CALVE RAISES ( 1:2:1 ):
3x20@BW

WTF is goin on here??  All my gym numbers are about the same as yours including height/wt/squat/ratios, etc and my jumps are about 10in lower than yours!!!   How is this possible?  What's the secret ingredient??

Quote from: fedexpress on July 19, 2011, 02:49:08 pm

Quote from: adarqui on July 19, 2011, 03:58:17 am

07/18/2011

bw = 152
soreness = hamstrings/adductors
aches/injuries = legs achy, right knee slightly achy, mid-back
diet = cold shower, 5 eggs + jalapeno, PB, small veggie stirfry with potatos, PB, 6 eggs + 3 bread + olive oil & black pepper, 40 minute leg drain with compression sleeve
s

felt good today but should feel great tomorrow, rested nicely

legs felt SOOOOOOO good after drain

Hey, man, just wondering how exactly u are doing this?  I started wearing knee sleeves a few months ago during leg wkts and for a few hours afterwards to reduce inflammation and def helps me.  What are the details?

i lie down, and prop legs up at nearly 90 degrees, like on a bed with pillows.. then just relax with my laptop.. legs get numb etc, helps for recovery.

try it out :F

Thanks, i will.  Haven't tried the E in RICE yet.  Prob bcs i'm not good at elevation.  Workin on it, tho.  

Quote from: $ick3nin.v3nd3tta on July 19, 2011, 06:47:02 pm

Quote from: adarqui on July 18, 2011, 02:36:26 pm

if bands alone created significant tension at the bottom, then ya, you could expect significant gains.. if it doesn't, and becomes way more intense at the top, then you can only expect small gains.. for example, a light barbell loaded with short but resistive bands creating considerable tension at the bottom and as you go up, ya, that would cause gains.

Quote

Some of the pages on this site that are playin' up resistance bands for vert & speed have got me wandering : http://www.athleticquickness.com/page.asp?page_id=38


Does training with resistance bands make your muscles more elastic as the bands are more elastic in nature?. Elasticity being qualities that apply to vert & speed.

nope.. your muscles become more "elastic" doing activities such as reactive work/plyos/sprinting etc.. if resistance is large, it's always going to cause most of your adaptations to occur in the strength/hypertrophy realm instead of tendon/contract-relax realm.

the nature of the bands doesn't change much about how your muscles adapt, it's still just overcoming a slow intense stimulus, the only thing that becomes interesting is how your body reacts to the "change in gravity" feeling caused by the bands accelerating you downwards faster than gravity.. slow intense movements are going to target hypertrophy/raw strength the most, elastic qualities respond better to dynamic/ballistic work... bottom line, people need to do both, strength + sprint/jump/reactive.

pC man

Thanks for taking the time to reply, appreciate it.

So lets say someone gave you a squatflex for free. You would just chuck it straight in the garbage or sell it on?.

i'd burn it, for youtube.

Quote from: JC on July 16, 2011, 03:54:51 pm

Quote from: Raptor on July 16, 2011, 02:58:22 pm

What does TL, DR mean? (I know you're waiting for someone to ask that)

Too long, didn't read

Nice.  Where's my Viagra??  I prefer the shaved ones, though.  Mb it wasn't u w/the TL,DR stuff-u know I can't remember stuff anymore.  Besides, u all look alike.

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.