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Yeah but maybe adding links to stuff like "here's a strength template" or "here's the typical hypertrophy workout" etc would be great.
nice man, ya i do that visualize/self talk stuff when i do my big sessions.. it really helps.. i can't remember the last time i didn't jump insane high after i say to myself: "this is the only jump that matters, everything else is in the past".. works every time, got it from that olympic triple jumper interview vid haha..
but ya, once you go at this for a while, then you can start incorporating more reactive work (id say no dj's, more like pogos/tucks/etc), then your RVJ should feel way different.
peace
Word. It's not so much a psyching up thing for me at this point, mostly just visualizing what it should look like as I approach the hoop: aggressive acceleration, big step into the jump and rotate whole body as right foot plants and I launch off the ground. Psyching myself up for real tends to just make me tight, I try too hard.
With respect to adding more reactive stuff, I'm going to wait until I've actually followed through on the current set up. Or would you recommend adding more reactive stuff to SR sessions starting in the next phase? The one thing I've thought seriously about adding was a couple of heavy squat singles or doubles on the power day, just to keep advancing strength as much as possible. My technique is back in an okay place: no knee collapse or wobble and good depth. Thoughts?
Was about time i post a vid like that.<a href="http://www.youtube.com/watch?v=lc1wKMV-gHY" target="_blank">http://www.youtube.com/watch?v=lc1wKMV-gHY</a>
My main critique point is that i seem to descend way too fast.
Also some of the half-squats are actually closer to 1/4 squats. But that's not much of an issue , on the heavier set ( 253 ) they were all halfs , considering 'legit half' the one i put in slo-mo.
Let me know what you guys think...
Yo, the off-the-backboard dunk is getting there!!!!!! Did you only try it once (as shown on the vid) in your dunk session?
the best part of the vid is in 40 sec. pause it! so high!
Me singing "con te partiro" (in italian) (Enzo should rock it, right?):<a href="http://www.youtube.com/watch?v=gISKuJqEZdM" target="_blank">http://www.youtube.com/watch?v=gISKuJqEZdM</a>
I think it would've been best if you were to describe each thing in terms of volume and intensity (like what a strength workout should look like, what a hypetrophy workout should look like etc).
Cool vid man. And great hops.
So I've decided to call an end to my Scrawny to Brawny program. I've gained a few pounds and my strength is much better, but it would officially end in two weeks... two weeks that just won't work with my schedule. I decided to do your personalized training. So here's my coaching form thingy.
AGE: 18
HEIGHT: 5'11
WEIGHT: 139 lbs.
SLEEP SCHEDULE: Usually sleep before 11pm and wake up around 6:30am. Usually wake up feeling a lack of energy and very little motivation but not any drowsiness.
BODY TYPE: Skinny, but with my low bodyfat I'm actually pretty ripped. Just need more mass. My friend described me as deceivingly strong.
GOALS: 145-150lb bodyweight. Low 15 or sub 15 second 110m hurdle time. 50.x or lower 400m time. 35 in. svj.
CURRENT ABILITY: Currently running mid 16 110m. (or at least I was during last season) 54 sec 400m. 28 in svj. Bench press: 175. Squat: 220. Deadlift: 285.
INJURY HISTORY: Hairline fracture on rear waistline 2 years ago, nothing too bad, healed on its own. Anterior deltoid tear 9 months ago. Almost entirely recovered, but I'm not sure it will ever be quite the same.
TRAINING HISTORY & ACHIEVEMENTS: Lately I've been out because of a lot of things going on, but training has done a lot for my life. Freshman year, standing at 5'9" I only weighed 115. Didn't break 120 until after the next summer. My own self-image and desire to be a great hurdler and lifter are what motivate me. Freshman year I ran a 13.4 100m, 28 200m, and 1:03 400m. I've come a long way since then, but the more I progress the more I realize how badly I want to be even better.
CURRENT ACTIVITY LEVEL AND/OR TRAINING PROGRAM: Essentially everything I've been writing in the journal until now.
BRIEF OVERVIEW OF CURRENT DIET: Very rarely do I eat any junk food. If I do it's almost always dollar chicken sandwiches from Carl's. I've cut sodas all together. Not enough veggies or fruits though more than most kids I know. Could use a lot more protein but that's not my biggest concern. I don't really have supplements. I take protein powder, fish oil, flaxseed oil, digestive enzymes and a multivitamin. On days I'm running late I'll just have a bowl of cereal and a banana for breakfast. Otherwise four whole eggs and veggies with green tea. Usually I'll have school lunch, if there's nothing good I come home and eat leftovers. On better days I'll eat a bowl of high fiber cereal and a cup of yogurt when I get home, but that doesn't happen too often. For dinner I have whatever my mom's made. Pretty much just a lot of authentic Mexican food every night. Rice is almost daily and usually there's some kind of meat, chicken or soy for the main course.
IMPORTANT ACTIVITIES: Freshman football games have kept me off the track most Thursdays but that should change in the next couple weeks. Can't do anything other than bodyweight workouts on Sundays and 2 or 3 nights a week I play pep band which messes with my eating schedule. In a couple months I'll have to be 100% every Saturday for indoor meets but That won't be a problem right now. I don't really have to be 100% for anything yet.
treasure!!!
thanks!! it should help alot with what you were planning to do, now instead of just doing that one workout over and over, you understand you have to ratio it with some volume work to make sure you avoid stagnation, provide a better stimulus for hypertrophy/lean mass maintenance etc..
volume:power/msem:peakjumpsession = 1:2-3:1 <- works pretty well.
peace man
for the{peak jump session}' do i just perform some maximal jump? or with some heavy single?
yea, im with you on that, elite strikers going hard for the duration of the fight, very little bullshit involved from the officials/judges. K1 just doesnt have the same type of marketing team and exposure mma and boxing do, which is sad because anyone who enjoys combat sports would love it.
