Adarq.org

adarq, what phase of the training am i at now?

you are in a peaking phase after a non-concentrated/very low frequency strength block (1x/week strength block for N weeks).... that is NOT ideal in any sense.. typically you want to be lifting at least 2x/week during the strength block prior to entering this peaking bloc.

in the peaking block all we're trying to do is maintain strength while reducing overall fatigue, so that we can try to PR our jumps.. we're doing that by using squat singles/REA's to really focus on teaching the body to give everything in one effort, not multiple efforts in a row (which when peaking, can cause "starting strength" / rate force development to occur slower).

ideally, after our peaking block, we'd perform a GPP block, with the intended focus of adding muscle/increasing work capacity.. GPP usually should have ~4+ training sessions per week, so, given your previous ability to train only 1x in the weightroom, then i'd imagine if you wanted to do a proper GPP we'd have to throw in a few intense bodyweight lifting/sprinting/jumping sessions throughout the week..

it usually goes like this:

GPP
- ~4 or more days per week of lifting, focus on volume, lots of exercise variety
- ~8 weeks

STRENGTH
- ~2-3x per week of lifting, focusing on moderate volume with heavy lifting, exercise variety becomes more specific, get back to plyos/rea's etc
- ~4-8 weeks

PEAK
- ~2-3x per week of lifting, focusing on intensity with low volume lifting, exercise variety is very specific, increase intensity of plyos/rea's, take extra rest days if needed prior to max jumping/sprinting sessions
- ~4-6 weeks

that's just a quick run down.. hope that helps!

was listening in to Jack's audio convo with that explosive edge guy. u were mentioned in that audio interview as well.
they were saying how it might not be that important per se, getting strength levels up, beyond like 2X bw or something.

thing was, they also didnt say what was needed haha...

lol.. jack puts out nice interviews.. there's a nice convo about it on TVS, http://theverticalsummit.com/viewtopic.php?t=4124&postdays=0&postorder=asc&start=200

starts somewhere in July with woodrup posting the interview url.

Check my posts on there, you'll see my stance & kellyb's on the topics that were covered, very briefly, as well as explosive edge's/jack woodrup's.

peace man!!!!!

heh heh heh.......

replaced the workout today with the weekday league game.
its the court where i took my vid. think previous best there was abit of palm. this court is higher than the other one, where i got my entire palm over... so translated over, that jump would probably be about somewhere on my palm.

but today... i got my entire palm over at the higher rim as well!
definitely a pr, not sure how much though. if that estimation by vag earlier, of 3 inches above equals to abt 35 inch... this should be about about a 39... but if thats pushing it, a 38 should be pretty safe.

my planting definitely needs some work. all the time, i was trying to be really forceful and aggresive in the plant, trying to put my strength to use. but the pr jump came when the jump was kinda relaxed, like the plant wasnt really aggressive, more like a smooth jump.

YEEEEEEEEEEEEEEEEEEEEEEEEESSSSSSSSSSSSS!!!!!!!!

fuck ya man!

i just woke up and this made my day/week already

27 slrvj? up yo game!

ya it was low again tonight.. i really hit a max the day on vid.. i've felt inhibited the last few days since that PR jump.

;d

aahahahah


epic.

these people showed mayweather jr/mosley, they are right down the road from me.. pretty cool.

Good stuff! I guess the paused reps really strengthen the sticking point and thus can help to bust plateaus. Another option would be to begin and initiate the movement at the sticking point. For example if a trainee has problems with the parallel position in a squat he would set the pins low at that position, get under the bar and try to push up from that weak position. For squats this method might be better than the paused reps since breathing with a heavy load on the back is probably not the best thing to do.
But I can really imagine this method to be very effective for the bench press and press, especially in combination with what Lance said about using the rebound after the pause.

ya man I love those lifts, pin squat, pin bench, pin press.. Deadlift naturally works that way I've had lot of success with pin squats in terms of power for vert, they seemed to keep me feeling a bit healthier too, the nice momentary deload at the bottom feels good, and allows you to reposition yourself.

peace!

fireworks display from tonight, gonna put the finale in a vid by itself tomorrow:




7/05/2010

bw 157

soreness: calfs
aches: ankles
injuries: ham tendon a bit

workout:
- jog to bball court: 1.5 mile
- hot chick on phone at pool, with boyfriend, she was dime
- court wet, LR jumps max 31 (thinking bout dime), RL 28"
- single leg jumps: a bunch but really submax, Left leg = 10'3 max or so, right leg mostly missing rim but got it a few times
- jog to some other area: ~1 mile
- interval sprints: ~20 yarders x 5
- depth drops: 18" @ 2 x 5 , 30 inches @ 3 x 5
- split squat drop: 18" @ 3 x 5 each leg
- walking lunges: a bunch, great power
- neutral grip pullups: 15
- dips: 13

d0ne!

peace