Adarq.org

I would recommended you reevaluate your speed session. It is pretty crazy to ask your body to rattle off 8x 100's at a high intensity in one day. Even an elite sprinter would have trouble with a session like that. Personally I would struggle to over 500m of speed volume in an entire week..

agree, unless they are lighter tempo of course, but ya 8 x 100m at 90+% is ridiculously intense and a great way to pull a hammy/hip flexor.

pc

Hi everyone,

My name is Brandon and I am on this forum to try to con Lance into helping me with my training, haha.  I would like to dunk a basketball though and jump higher after that and see what happens.

welcome, no conmen tho ;d

Training history:  I started off like many unfortunate souls with Air Alert.  I moved on to the jump manual which was initially a good program but lacks customization.  Although Jacob is available for consultation, he is not always accessible and lacks basic variety in his program (the jump manual is merely a template).  I have no history of injury.  I am currently following the vertfreak system and trying to work with Lance to make sure I am programming everything properly.

Stats:  I need about an inch more to dunk a basketball.  I can alley-oop a basketball right now.  I am 6'1" and have a standing vertical of 30".  My running vertical is not much higher because I lack the requisite form otherwise I think I'd be able to get one down already.  I am 180 pounds and 9 to 9.5% bodyfat.  I would kill a man in hand to hand combat for an extra inch on my vertical.

damn one inch, you got that.. you might want to try ingesting caffeine 1x/week prior to your jump sessions, that'll most likely give you that inch, sure it comes from a stimulant (caffeine), but it works nonetheless.. a starbucks coffee shot or, what lance has prescribed to me, a "redline", even though i've never had it, should get you extra amped.. if you have never tried that, it's very useful 1x/week, don't get into the habbit of 3x/week or more though, it'll lose effectiveness..

I am posting my log here for Lance to review.  I used to squat only to parallel but now I perform full (A2G) squats.  I used to romanian deadlift but now do straight leg deadlifts so some of my initial tests on these lifts might be a little low based on unfamiliarity with the lifts.  Anyway, here is my log.

I have my Monday and Friday workout here but I also do 4x4 running vertical jumps, core, and upper body wednesday, 4x4 running vertical jumps and box jump workout A on Thursday, and 4x4 jumps and core on Sunday. I take Tuesday and Saturday off.  Everything below is listed in a reps x sets (as opposed to sets x reps) format.

Week 1 - Monday
8 x 100meters sprints
Full squat 3 reps x 8 sets - 205 pounds
Bulgarian split squats 3x5 - 20 pounds (each hand, each leg)
Stiff leg deadlifts 5 x 5 - 185 pounds

Week 1 - Friday
Stiff leg deadlifts - 5 x5 185 pounds
Box squats 6x4(60%) - 160 pounds
Hang cleans 3x5 - 135 pounds
Power snatch 2x4 - 75 pounds
Jump squat 4x4 - 95 pounds

Week 2 - Monday
8 x 100meters sprints
Full squat 3 reps x 8 sets - 210 pounds
Split squats 3x5 - 25 pounds
Stiff leg deadlifts 5 x 5 - 185 pounds

Week 2 - Friday
Stiff leg deadlifts - 5 x5 190 pounds
Box squats 6x4(60%) - 160 pounds
Hang cleans 3x5 - 135 pounds
Power snatch 2x4 - 75 pounds
Jump squat 4x4 - 95 pounds

Week 3 - Monday
8 x 100meters sprints
Full squat 3 reps x 8 sets - 215 pounds
Split squats 3x5 - 30 pounds
Stiff leg deadlifts 5 x 5 - 195 pounds

Week 3 - Friday
Stiff leg deadlifts - 5 x5 205 pounds
Box squats 6x4(60%) - 160 pounds
Hang cleans 3x5 - 140 pounds
Power snatch 2x4 - 80 pounds
Jump squat 4x4 - 95 pounds

Notes:  I am just concerned about setting my squat percentages during weeks 6-10 of the intermediate strength based vertfreak template and would like help doing that.  I will update this log weekly. 

went out and ran abit yesterday, probably a bad move.

thigh hurts. after i release it from a stretch the damn thing just feels like its heating up.

adarq, i asked u whether this delay in the peaking/strength phase would have any ill effects than if i had gone straight into it after a GPP. wat do u think?

ya it is very possible that it did, but don't get that in your head.. if you heal up quick, we can continue, if not, we'll have to make some changes.. either way the peaking did get messed up a little with the thigh injuries and jumping issues.

stay focused tho.

11/20/2010

bw = 152
soreness = very slight hamstrings, gastrocs (more of a "about to cramp" feeling, from backwards drops, hits calfs hard)
aches/injuries = here we go.. forearm 'splints' a little from barbell curling (this has always been problematic for me, just comes out of nowhere), lower & mid back (from 1-arm ohp), left ankle feeling better but still slightly there, knees slightly (prolly from adding in the walking)

diet = protein shake, burger + protein shake, walking/interval, half protein shake, training, protein shake, protein shake + pb sandwhich


workout #1: walking/light interval sprints
- calfs almost cramping during the walk..
- 6 miles, light intervals mixed in (100-150 strides)

workout #2: shitty workout overall
- dead hang (pullups): 7 x failure <-- for stretching lats/loosening up back
- barbell calf raise: 185 @ 5 x 15, 5 x 12


dno what im going to do tomorrow, wanting to jump nasty monday, so id like to feel alot better tomorrow.. no idea though.. planning tuck jumps + upper, but if i feel real crappy i might just do tucks & thats it... ill probably man up though.

backward drops = hardcore

peace

<a href="http://www.youtube.com/watch?v=b0f05uCN07c" target="_blank">http://www.youtube.com/watch?v=b0f05uCN07c</a>

that was the first time i missed even 1 workout in idk over a year, but at work was pretty much a workout, constantly carrying 5 gallon buckets of syrups and big metal tubs that weigh 180lbs, but i made up for the workouts on saturday

oh ok my bad.. hehe

nice man!!! for one arm pushup, i'd personally try to keep from arching so much on the way up, really squeeze the glutes, but i don't do them so..

hurdles looking good, how you been feeling? reactive/explosive/stronger still?

peace