I'm going to keep this blog VERY short I personally don't condone a ton of exercise variety when it comes to improving performance (strength, power, etc..), that is, I like to stick to the basics. That being said, there are a few variations of the basics that I absolutely love for strength improvement. Those variations I'm referring to consist of paused lifts, which require you to isometrically hold a position for 3-5 seconds during each rep. By holding certain lifts/exercises at the weakest joint angle under load, for reps, very rapid strength gains can be made.
With these variations, I usually like to perform them as assistance to a primary (heavier) lift, but they can very well be used as the primary lift. The sets and rep ranges can vary, but I prefer 3 sets of 5 reps with a 3-5 second pause between each rep. Full recovery isn't mandatory between sets, but I advise it (~5 minutes rest between sets unless you're in a superset, then ~2 minutes is fine), these lifts really induce alot of fatigue, especially if you aren't accustomed to them.
Preferably can be performed as assistance, but can of course be used as a primary exercise
3 sets of 5 reps with a 3-5 second pause between each rep
Full recovery between sets: ~5 minutes with light mobility work to aid in recovery
Adhere to very strict form, don't let fatigue alter the movement
Breathing at the bottom is fine, just stay tight, use pursed breathing
Paused presses really target the pectorals and anterior delts. These could include any of the following, which usually depends on personal preference:
Paused bench press
Paused parallel-bar-dips
Paused bench press can be performed with dumbells or barbell. Paused parallel-bar-dips can be performed weighted.
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Example workout: - Active-Dynamic warmup prehab/activation - ... - Flat Bench Press: Work up to a 5 Rep Max, Then singles at 2 x 90%, 2 x 95% - PAUSED Flat bench press @ 3 x 5 with 5 second pause at the bottom - ... - Cooldown: stretch post workout nutrition
Paused Lower Body Unilaterals
Paused lower body unilaterals really target the quads, hamstrings, and the (especially) glutes hard. These could include any of the following, which usually depends on personal preference:
Paused walking lunges
Paused bulgarian split squat
Paused reverse lunges
Barbell is preferred, as grip strength won't become an issue, but dumbells are fine too.
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Example workout: - Active-Dynamic warmup prehab/activation - ... - Squat: Work up to a 5 Rep Max - PAUSED Barbell lunges: work up to a 3 x 5 each leg with 5 second pause at the bottom - ... - Cooldown: stretch post workout nutrition
Paused Pulls
Paused pulls really target the lats, rear delt, and upper back musculature. These could include any of the following, which usually depends on personal preference:
Paused seated row
Paused chinup or pullup
Paused single arm row
Paused seated row can be performed on a machine. Paused chinup or pullup can be performed weighted. Paused single arm row can be performed with dumbells.
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Example workout: - Active-Dynamic warmup prehab/activation - ... - Weighted chinup: Work up to a 5 Rep Max, Then singles at 2 x 90%, 2 x 95% - PAUSED Seated Row @ 3 x 5 with 5 second pause at the back - ... - Cooldown: stretch post workout nutrition
Mixing Pulls & Presses
If you're like me, you probably enjoy doing presses & pulls in the same session, if so, mixing in paused variations can be done in a few ways:
Mixed normal/pause: Day 1 = normal press, paused pull ..... Day 2 = normal pull, paused press
Separate normal/pause: Day 1 = normal press, normal pulls ..... Day 2 = paused press, paused pull
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Small example for Mixed normal/pause:
Day 1: Example workout: Normal press, paused pull - Active-Dynamic warmup prehab/activation - ... - Flat Bench Press: Work up to a 5 Rep Max - S1: Flat DB bench press @ 3 x 8 - S1: PAUSED Seated row @ 3 x 5, with 5 second pause at the back - PAUSED Single arm DB row @ 3 x 5, with 5 second pause at the back - ... - Cooldown: stretch post workout nutrition
Day 2: Example workout: Normal pull, paused press - Active-Dynamic warmup prehab/activation - ... - Weighted Chinup: Work up to a 5 Rep Max - S1: Seated row @ 3 x 8 - S1: PAUSED Flat DB bench press @ 3 x 5, with 5 second pause at the bottom - PAUSED Dip @ 3 x 5, with 3 second pause at the bottom - ... - Cooldown: stretch post workout nutrition
Here's another example, but for the second scenario:
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Small example for Separate normal/pause:
Day 1: Example workout: Normal press, normal pull - Active-Dynamic warmup prehab/activation - ... - Flat Bench Press: Work up to a 5 Rep Max - S1: Flat DB bench press @ 3 x 8 - S1: Seated row @ 3 x 8 - Single arm DB row @ 3 x 8 - ... - Cooldown: stretch post workout nutrition
Day 2: Example workout: Paused pull, Paused press - Active-Dynamic warmup prehab/activation - ... - PAUSED Weighted Chinup: Work up to 3 x 5, with a 5 second pause at the back - PAUSED Bench press: Work up to 3 x 5, with a 5 second pause at the bottom - S1: PAUSED Flat DB bench press @ 3 x 5, with 5 second pause at the bottom - S1: PAUSED Seated row @ 3 x 5, with a 5 second pause at the back - ... - Cooldown: stretch post workout nutrition
An example full body template
Here is a quick template which consists of full body workouts each session. A few things to keep note: - ... after the warmup means "other stuff", for example, this could consist of interval sprints, plyometrics, jumps, explosive lifts, or whatever it is that you're focusing on. - ... at the end of the workout could be any additional exercises you need to include, or just like doing, such as core, curls, or whatever. - this could be done monday/wednesday/friday, or mon/thurs/sun, it doesn't have to follow a 7 day period
Fill in the sets x reps based on your goals, if you need any help with that, post a reply.
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Example full body template:
Day 1: Example workout: Normal press, paused pull, normal lower - Active-Dynamic warmup prehab/activation - ... - Normal lower exercise: bilateral or unilateral - Normal press - Paused pull - ... - Cooldown: stretch post workout nutrition
Day 2: Example workout: Paused press, normal pull, normal lower - Active-Dynamic warmup prehab/activation - ... - Normal lower exercise: bilateral or unilateral - Normal pull - Paused press - ... - Cooldown: stretch post workout nutrition
Day 3: Example workout: Normal press, normal pull, paused lower - Active-Dynamic warmup prehab/activation - ... - Normal press - Normal pull - Normal lower exercise: unilateral - ... - Cooldown: stretch post workout nutrition
I picked these Grip4orce bar attachments at the Arnold Classic a few months back. I'm always looking for new ways of increasing my strength and overall performance. These grips make sure your squeezing. The muscle activation is unreal with these grip4orce attachments. I use the regular flex and also the stiff flex, the stiff are tough. Overall it's probably one of the most effective products I have ever bought.
nope, never used those, i've used grippers though (captain of crush) and they worked well for crush grip. Those actually look pretty cool though, they seem like they would target pinch grip, and since most people don't have thickbars to train with, sounds like it would be a good idea to get a pair of those if you wanted to strengthen your hands/forearms.. I havn't tried them so I don't know how they feel or whatever, but they look pretty cool, nice idea.
you could do that or something like VJB beginner etc.. but the idea is to keep it simple, progress your lifts (add weight) with proper form, and stay in shape/keep jumping.. that's it, that's the beginner/intermediate formula for the most part.. people get very derailed when they see all this fun fancy stuff instead of sticking to the basics.
so check that out..
if you decided to do that, or the jackm split, or VJB beginner, just make sure you start out light and really get your form perfect.. lifting is an AID, not an end-all-be-all, #1 goal is health & staying in condition.
in 8th grade my standing vertical was 26inchs thats the only measurement iv have on my vert my reach is around 7'10 or 7'11 i think and i can hang on rim off (vert most of the time)
nice, if you can hang on the rim that's about 10'3-10'4 - 7'11 = 124 - 95 = 29 inches.. if so that's real nice.. with lifting or proper training you'd want to get up to 35" standing, throwing down from standstill would be very powerful.
Hey everyone just joined up so i could share my progress ATM i haven't trained my legs except for when my coach makes me run down and backs or stadiums everything else is natural im just going into the 10th grade my 1st dunk was in 9th grade im right around 6'1 only weighing 155Ibs have really found a good way to test my running vert and stand vert and suggestions please tell me lol well thats it for now peace.
Simple video of dunking at my HS i can jam is with one hand off 2 feet ill get a video from that soon sorry for vid quality was taken on my phone. <a href="http://www.youtube.com/watch?v=dg_ZPU_dYWs" target="_blank">http://www.youtube.com/watch?v=dg_ZPU_dYWs</a>
hey sup man! that's cool you're dunking so early & natural.. eventually if you did some proper training for it, it could really go up.
as for measuring vert/running vert, it's always touch - reach.. so if your reach is 96 inches at 6'1, and you barely touch 10', that'd be 24 inches of course, etc.. So if you can touch rim off a standing vert, use how far down you touch on your hand to judge your vert..
Calculate your standing reach, have someone help you or do it on a wall etc.. Standing up, reach straight up with one arm, feet flat.. measure how high your fingertip is.
You can do the same thing for running vert, ie, how far down your wrist you are touching on the rim.. just use a measuring tape to figure out certain marks on your hand/wrist etc.. For example, I know where 30, 35, and 40 inches are on my hand/wrist/arm.
Another method you could use is head height touch.. For example, you could do standing or running jumps on a 9' rim, and if you hit your head, 35", etc.. eventually u could hang a ball + string from a 10' rim and use head height to hit it, but i just go with the touch - reach method.
my quads/glutes were wrecked today.. didn't feel too bad early on but man they were FATIGUED, not sore, during my workout..
7/1/2010
bw = 158 soreness = quads,hamstrings,glutes,calfs aches: right knee a little, left ankle a little, right ham tendon a little bit - lol (left too)
my body wants to gain weight in this GPP, im not doing much to actually gain weight though.. but my milk intake is retardedly high right now, i can't stop drinking it... damn you super high rep walking lunges!
workout: - light jog to bball court - SVJ's: out of about 20 attempts, only hit rim 3 times, but was happy with that, very fatigued today - no-step single leg jumps (from ~8 feet out just go right into plant and jump): L-SLRVJ hit rim every time, a few 10'2-10'3..... R-SLRVJ hit rim 2 times haha.. about 15 jumps each leg - interval ~20 yard sprints x 10 each - ~2 mile jog home - dips on bars: 12 deep, 10 deep - neutral grip pullups: 15 - chinups: 12 - natural GHR marathon session: 15 minutes straight, tons of mini reps, some good mini reps at PR depth matching last session
hamstrings/glutes/quads (VMO especially) are TOAST right now..
tomorrow im resting, in hopes of SLRVJ'n saturday and getting some PR's on tape.. i hit 10'7 on vertec 1-1.5 years ago or whatever, could never match it, but that's my PR as it stands.. hope to beat that on saturday.. gonna eat REAL BIG tomorrow then my normal light eating + caffeine/ginseng tea on saturday....
don't really care about dunking i just wanna do some big SLRVJ's sat
LanceSTS Suggested me to check out this site from TVS.
I spend a good 3 hours reading here and there... i got to say.. I am not learning much.. things seems much more complicated where where i was coming from (Term Vert, TVS)
however.. i think i should take the time to learn something new... i had spend enough time training with what i already know...
I should train with a more detailed scientific method. I hope to get that here
(btw, i notice many people have accounts here as well as in TVS... and most people post journal over in TVS, I did kept a long history of journal over in TVS and probably wont move around. I also notice KellyB posted quite a bit of message here as well .. is their any connection bettween the 2 sites? )
hey man! welcome! glad you came over, and appreciate lance mentioning it.
there's no real connection between here & TVS, the only connection is plenty of the users and myself.. I support TVS 100% even though I have this forum, and I still advertise TVS in videos etc..
kellyB doesn't post a ton of messages, but when he does they are usually very helpful & of course really solid information.
I've followed your training for quite some time, I think one of the main issues with your training is you havn't really figured out how you respond to training, you're always asking others (coaches etc) for all kinds of techniques etc.. It is my opinion that you should really learn how to peak, but in order to do that, you need to perform a GPP of at least 1 month, then transition it into a strength block, then a power block.. during the GPP, you'd be focusing on really getting in excellent shape, lifting for volume, jumping quite frequently, etc.. during the strength block, you'd be focused on really pushing your strength up while introducing things like REA squat/depth jumps at lower intensities, to set yourself up for the power block.. a conditioning element + jumping would still exist in the strength block.. during the power block, the idea would be to really get rid of fatigue and keep the intensity high on squat/lunge/dj/rea squat, helping to stimulate PR jump sessions.
so right there you'd be looking at a 3 month phase.. jumping gains could come anywhere to be honest, but you're mostly looking at PR's during strength and peaking phase.
improve conditioning / work capacity -> improve strength + special strength -> reduce fatigue + keep intensity high + make sure all power sessions are performed at peak recovery (and stim) -> repeat at a higher level
word. most people respond better to high freq shit. and vag, its not like ur playing 2hrs of a sport. everything u do is vert focused so ur programming is perfect right now
x2
Hmmm... 3/3 , and from 3 different training personalities... OK guys , ill keep it up!
On a sidenote : My natural approach would be to train every day all day. I hate rest days , and i feel the eager to go out and run or lift or jump every single day. My work capacity is also very good , or maybe insane: Back in the day , when i was ~25 i would work out 4 times a week doing this: - 4km run or 45 mins aerobics - Weights , 5 excercises 4x8 fashion - 500 reps core ( abs+low back ) - 1km swimming Workouts lasted ~3hours, LOL. And i was fresh at each workout , did this shit for ~2 years!!!
But those joints and muscles get rusty , they get tired more easy and they need more time to recover . Its hard to explain it , you can only feel it... Its a need now to have in mind/plan recovery too...
I actually have an article planned and that is one of the topics.. our mindsets on training growing up in our developmental years through adulthood has a huge impact on how we have become as athletes.. those marathon session just aren't good for power, and people like you and I just can't "rest" we have to train so hard, day in day out, or we don't "feel complete" or "feel like we've done enough".. that mindset is great for conditioning, endurance, etc, but not for power..
so it's funny how our mentalities shaped our training process which shaped the way our bodies produce force
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I personally don't condone a ton of exercise variety when it comes to improving performance (strength, power, etc..), that is, I like to stick to the basics. That being said, there are a few variations of the basics that I absolutely love for strength improvement. Those variations I'm referring to consist of paused lifts, which require you to isometrically hold a position for 3-5 seconds during each rep. By holding certain lifts/exercises at the weakest joint angle under load, for reps, very rapid strength gains can be made.
