Adarq.org

nice..

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

Yeah I guess that's good.

My original plan was this:

WEEK 1:
3x8
3x8
WEEK 2:
3x8
3x8
WEEK 3:
3x5
2x3 MSEM

REPEAT

why man@!?#!@$?!@

rotate !@$!@

you are so locked into a linear periodization mindset, break out of it, rotate, it's so much better.

just know my opinion is to rotate the way i listed in the previous post, this works very well for everyone.. what you listed is basically a short linear block, 3x5 will suffer more so than the 3x8's in your template.


a compromise could be, but I still prefer rotating 2-3 different types of volumes/intensities back2back:
3x8
3x8
3x5
3x8
3x8
3x5
MSEM


peace man

Yeah it sounds cool. I guess I'll do today 90x8x3 and go with 100x5x3 on Thursday. I might throw in a MSEM workout every now and then for potentiation/rest purposes.

now you're talking

sounds good man..

you could throw in an MSEM session ever time you rotate through the 3x8/3x5 split twice.. so

3x8
3x5
3x8
3x5
2 x 2-4 MSEM (short session)

peace man

Raptor, I would say do both. I made insane progress doing both, 2x5 one day and 3x8 a few days later. If you look at the my journal, right at the beginning is pretty much where I started doing that... I had been stuck at about a ~280lb squat max for a while.

When I started the 2x5 and 3x8 phase I could do 225x8, at the end of the phase a few months later I could do 270x7. I also started taking creatine during that phase but I was upping the weight pretty much every session, and like I said, before that I had been at a plateau for a while.

Check out from the end of my journal on tvs to about the middle of my journal on here.

yup good point here, arowe definitely demonstrated this perfectly, same with vag etc. that's why "the intro block" rotates volume/intensity too, it's very effective.

peace

Didn't get a chance to post yesterday. Bit of a bust cause the gym, unannounced, had shut down the basketball court. I didn't have a backup plan so ended up doing some random shit. Closed today and tomorrow, too.

that shit pisses me off.. i feel your pain, happens to me all the time now, with the courts around here... i'll have only 30-45 min to dunk and i get there and the lights are off, never used to be like that.. FFFFFFFFFFFUUUUUUUUUUUUUUUUUUUUUUU$!@

warm up
foam roll
stretch

work
jump rope x a bunch, about 35 total double unders
tuck jump x10
pogos x10

Then realized that I could use the court as long as I didn't bring any equipment on it, e.g. a basketball.

sprint x3
1-step x5 -- sucked, nothing over 29
repeat, but wasn't jumping well at all, so I cut myself off

More tuck jumps and pogos, some random broad jumps...mostly a waste of time cause I didn't have a backup plan. Oops.

cool down
stretch

adarq, any ideas for the SR sessions, especially now that it's getting cold and sprints are gonna get harder to do? I know we talked about this before but I'm evidently incapable of putting something reasonable together on my own.

ya, higher rep tuck jumps, jump rope speed intervals, more volume on the pogos.

for example, a SR session that mimics more of a sprinting session would look something like:

blah:
- REAL GOOD WARMUP
- TUCK JUMPS: 4 x 20-30 initially, near max effort on each rebound but not absolute max effort
- POGOS: 4-5 x 5
- ICE SKATERS: 3 x 5-10
- OPTIONAL: BALLISTIC JUMP ROPE INTERVAL: 3-5 x 50 max speed (OR) SL RFI LINE HOPS (OR) REBOUNDING QUICK LUNGES (you can't do those koz of your toe)
 
the take home point is, increase the tuck jump reps per set, you can eventually even work up towards 50, i wouldn't go more than 50.. you'll be completely spent like you just ran a 200m.. keep pogo volume lower so you can really work on getting that stiff reactive bounce, not just submax reps.

there's some single leg tuck jump stuff you can do in place but i don't think that's necessary.

so gradually improve that tuck jump volume.

peace man

If that is 10' you are at 40" I'm telling you, that picture is ridiculousssssss. You are easily 6+" past your hand.

seems like 10', check the reach pic.. i have an 8' reach & that net is 18" soo..

the other shit at :37 and the dunks after that on that other court, those are 9'11 so..

lol, if i could dunk in a gym i would (nothing is really open at night except for $15 per bball gym access LA fitness), the only EXACT 10' rims around here are double rim and i hate dunking on that shit.. all the breakaways are 9'11.. which is close enough.. the outdoor court with a roof (at this same court i just dunked on) seems like 10' exact also.. i intended to dunk in there but they had it locked up because of the football game, wtf?

man we got some nice gyms around here, especially the coral springs one that i've shot lots of dunk sessions in way back, i wanna get back in there but it's only open real early (8am-2pm).

fawk!$%!@$!@%

peace man

<a href="http://www.youtube.com/watch?v=JWYOq3d40W8" target="_blank">http://www.youtube.com/watch?v=JWYOq3d40W8</a>

wow............................