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« on: January 03, 2017, 11:09:20 pm »
170103 NEW YEAR First Jump Session
A little catch up with my Training log.
after the Russian squat program, I got sick with the diarrhea attack and lost like 10 lbs in few days (mostly water) I went to see doctor and give me some Anti shit pill and i got better in 3 days or so.
And Like my Powerlift coach suggest, if my 1rm is 405lbs, i should be able to do 355lbs 3 reps on any given day easy mutiple sets until grinding (target: 355-385).
The true is, my first squat session after I Recovered from sickness.
- warm up as usual
- 315 lbs x 3 (last rep shifted fwd)
- 365 x1 (ALMOST GOT STUCK at the bottom)
- 355 x 1.5 (Failed on 2nd reps)
- 315lbs x3 (third rep start to grind)
- 315lbs x3 (Felt a little better)
So... I contacted my Plifting coach and he ... thinks.. the 3 days diarrhea kind of RESET my strength....
And suggested me to do 6x3 of 3 big plate (315lbs) for Strength Maintenance (he suggested 2 twice a week)
And i will always remember what the bro said here, My Target is Mutiple reps of Heavy 4 plates.
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With that Strength Training a side, is 2017... and I am... planning.
I think to myself... 10 yrs of training.. I had done EVERYTHING.. there is no deny about that. Now I Look at what Worked for me.. and what does not work and also what i HAD not do but may be i should.
- Does not work list:
- Squat Squat and more squat trying to mindlessly get my squat number up and hope to jump higher later. (My squat number never got up and remian 385lbs forever, untill i did Russian squat)
- Plyometric 2 twice a week 2 hours session (jump Manual) Heavy duty Jump like mad.... (so much assist jump exercise without ACTUALLY JUMPING at the rim at a basketball court)
- Mix and match Strength AND Plyometric Exercise at the same time ( Boinvert and other type of exercise program.... did not give me inches)
- Olympic lifting I spent a year learning Olifting, and sort of get the idea on how to do High Pull and Panda Pull, Hang Clean and Full clean, Never risk to learn about snatch of over head push. (Learning these lift, prevent myself from getting hurt with proper form, but I never got to the point where i REALLY Cleaning a 1 Reps max sort of lift.) And may be this is the reason, Olifting never helped me Jump higher.
- Lifting Light, but Explosively, there is a year or so where i NEVER attempt 1rm, I just squat and deadlift Light but hope to do it as fast and explosive as possible. And may be I was not jumping.... during this time.... Vertical never increased.
- WHAT DOES WORK LIST:
- Vertical Jump Mastery Custom program with Jack Woodrup asking me to JUMP 4 to 5 times a weeks AT THE RIM at the basketball court. My PEAK of my life with whole Hand over 10' rim in 2015.
- Russian Squat Program (spent 9 weeks instead of 6) and my squat number go from 385 to 405. (but not able to transfer to Jump yet)
- WHAT I did not DO but People Suggested me to:
- Michael Deschuytter suggested me to quit squat and do exercise like the both Knee on the floor and throw myself in to full squat position
- Andy Nicholson suggested me to Jump Rope, FAST with high knee quick steps. He consider this as GOLDEN exercise. So i got myself some Nike rope, but i did not spent time to Master Rope jumping skill.
- Single leg pistol squat - I just think it is stupid if i can squat 400lbs 2 leg, and unable to do pistol squat.... may be it is the reason i can not jump high..
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Now, the plan for 2017. Look at whats Worked.
Jumping 4 to 5 days a week. + Russian Squat(6 weeks/ 1.5 month).
My plan...Jump/Squat Cycle (3 months per cycle)
1.5 month of Intensive Jump Period (with 2 squat session per week not doing 1rm, but only 6x3 of 315lbs for strength maintenance)
- exercise include, glute activation with band, tuck jump board jump, depth jump, depth drop, and ultimately JUMP at the rim, with ball withoutball, from Low rim to higher low rim and lob pass if time allow
1.5 month of Russian Squat (3 weeks strength base +3 week Explosive 1rm phs)
- first 3 week is quite easy, so 3 days of squat per week, plus 2 days of JUMP session per weeks.
- last 3 weeks will be tough heavy and No jump session will be included.
12 months per year, 3 month per cycle, and I will have 4 cycles in 2017.
The key question is. If i am sure i can gain strength with Russian, can I transfer this strength to Jump with a 1.5 month cycle.
I should be able to answer that in Mid Feb.
P.S. what about the Mike D knee exercise and... Jump rope exercise.
i can easily add the knee exercise in my Jump cycle. but the jump rope thing might take some time.....
and Andy N. suggest to jump rope at the end of EVERY Plyometric / leg session
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Update from a Quick Chat with Andy N,
the Jump rope exericse is only 3 min long and he suggest to do it at the end of EVERY session, he did it 3 times a weeks only
(he train 2 plyo/core + 2 Heavy Leg lift + 1 upper 5 days a weeks)
(core consist of Plank, birddog and suitcase carry)
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Before I end this Log.
I want to remind myself.
Kobe once said....
What he do to be where he is now.. is plan.... got to plan... Spent time to plan, and stick to the plan u created.... Adjust the plan while u are doing it... fine tune it.. and follow the plan.... and keep adjusting and keep sticking to it...
that is how he get where he is.
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