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you complain about 200's yet 400's are easy? or is it the fact that you ran 400's the other day that makes them harder?

probably had to do with the 400's the day before.. my legs were toast after 6 200's.. even after lots of walking for recovery.

for example my legs are pretty sore today.. calfs/hamstrings.

lovely day on the beach, 6 mile walk, lol...shoulda taken your girl with you

hell yes.

how important is the upper body in a slrvj? i couldnt find anything about it in the toolbox and kelly b wrote in his sl jumpers article that mass gain in other areas besides ham,quad,glute,calf is not beneficial to slrvj. should upper be trained if only goal is to improve slrvj?

it's important, but it's easier to train than lower body.. for jumping, you just need a good base of strength in the shoulders/lats etc, this can be gotten with pullups/dips/pushups/chinups (and by adding weights).. nothing special is needed here, just general strength.

peace!

bw = 163
soreness = hamstrings
aches/injuries: just the same shit with feet ive had, left knee a bit

workout:
- on a 6 mile walk:
- ~200 yard sprints x 8
- 1 mile run

those 200's killed me.. felt like i high rep squatted by set 6.

peace

<a href="http://www.youtube.com/watch?v=Cm91hh9SqXs" target="_blank">http://www.youtube.com/watch?v=Cm91hh9SqXs</a>

amazing......

Quote from: BMully on August 05, 2010, 11:07:31 pm

Quote from: Joe on August 05, 2010, 11:00:11 pm

Quote from: BMully on August 05, 2010, 10:45:16 pm

Quote from: Joe on August 05, 2010, 03:27:08 pm

Quote from: BMully on July 10, 2010, 08:25:42 pm

video is private so i cannot see it

This.

The video, shown above, is private and I can not watch it.

Are you happy now Joe?

???

I was not commenting on the correctness of your grammar.

"This" is roughly equivalent to saying "x2."

damn................................um...................well.........your always correcting me........................    ..........um..........sorry?

By the way, you should have said "Are you happy now, Joe?" You forgot the comma.

hahaha! burn!

Yes man that looks sick!!!!!!!!!! My knees are already back to normal so don't worry about it. I'll be on irc tonight so we can talk more about it. Thanks!!!

yeeeeaaaazzzzzzzzzzzz

nice we shall talk.. then you shall cream.

draft

volume:strength/power:rvj session = 1:2:1

session 1: volume
- warmp
- sprint warmup
- sprints : 20's
- jumps : drop step & vert
- squat : 3 x 5
- lunge : 3 x 5 each
- light calf raise: 4 x 5
- core
- stretch


session 2 : power
- warmup
- sprint warmup
- sprints : 10-20 yards - to fire up
- C1: pogos for activation : 4 x 3
- C1: dj : 4 x 3
- jumps : 2 step & vert
- jump squat : 4 x 5 (30%)
- REA squat : 4 x 3 (40%)
- MSEM squat: 2 x 4 (~90%)
- lunge : 3 x 3
- core
- stretch


session 3 : power
- warmup
- sprint warmup
- sprints : 10-20 yards - to fire up
- C1: pogos for activation : 4 x 3
- C1: dj : 4 x 3
- jumps : 3 step
- REA squat : 4 x 3 (40%)
- C1: MSEM squat: 1 x 6 (~80%)
- C1: jump squat : 2 x 2 (30%)
- C1-stuff: 2 rotations (so 2 sets of msem squat, 4 sets of jump squats)
- lunge : 3 x 3
- core
- stretch


session 4: rvj session & vert

so, we could go:

monday = session 1
tues = active rest
wed = active rest
thurs = session 2
fri = active rest
sat = session 3
sun = active rest
mon = active rest OR session 4       active rest or session 4 + session 1

that's just the draft i had without rest periods and some percentages etc.. what you think on that..

it could also be:
monday = session 1
tues = active rest
wed = active rest
thurs = session 2
fri = active rest
sat = active rest
sun = session 3
monday = active rest
tues = active rest OR active rest or session 4 + session 1



if your knee tendonitis is acting up then i dno we might want to take out some stuff .. ;/


active rest = whatever, but ideally some 10 yard sprints and stuff like that..


what you think? i know i didn't program upper in but you don't normally need that in so..

CYCLE #1 GPP BLOCK: Lower B:
- WARMUP
- PREHAB: SHOULDER + VMO + LOWBACK

- SPRINT WARMUP: build up intensity starting with 10's & 20's
- SPRINT WORK SETS: 20 yard sprints, 5x, full rest (2-3min)

- MAX EFFORT JUMPS: after warmup, about 15 minutes worth of max jumps (5 x 2 etc)
- MR TUCK JUMPS: 4 x 10, very quick gct with powerful armswing, 1 minute rest in between sets

- JUMP SQUAT: 5 x 3 @ (30kg), 1 minute rest between sets
- PIN SQUAT: (85,85,85) 3 x 8, 2 minutes rest between sets
- DB PAUSED (3sec) WALKING LUNGE: (25kg each hand) 3 x 5 each leg, 2 minutes rest between sets
- SEATED CALF: 4 x 5, 1 minute rest between sets

- S1: PULLUPS: 3 x AF
- S1: DIPS: 3 x AF

- CORE:
- STRETCH: