Adarq.org

Thats sounds good, ill log the intense jumps so hopefully we can see a linear improvement, and this is alot less volume then whats been done in the past i will handle it find, what set and rep schemes do u like for stepups/squats? I dont know what set/rep scheme to utilize. This will be done on Sat/tues becuase i want my vert to peak thurs/fri so maybe some MSEM on session 2? or maybe that can wait. Thanks darq, we'll call AVS (adarqui vert sysetms) and since u like goats so much we coan promise 12 inches in 12 weeks and every user will get not 1 but 2 free goats delivered to a tribe in some remote location........just for the f*ck of it...oi and $500,000 per user  

lol @ that goat comment.. for every inch gained in vert, a goat will be humped by an islamic extremist in afghanistan.. im not anti-muslim im just saying, those terrorists love the goat-tang.

lol, nah this is the natho-system :F



i don't think you should worry about peaking yet EVERY thurs/fri. instead, you should look at peaking one of those days every 2nd week, that way you don't have to sacrifice your lifting volume every week. so, for example, in general I would do:


for session 1 (saturday), i'd work up to a heavy 1x5 on squat, then a 2-3x8 for the stepups.

for session 2 (tuesday), i'd work up to a heavy 5 on stepups, then a 2-3x8 for squat.



but to peak on thurs/friday, session 2 becomes:

for session 2 (tuesday), i'd work up to 5 heavy singles (not complete max, 90% or so) on stepups, then a 2x3 MSEM for squat.





so week 1:

for session 1 (saturday), i'd work up to a heavy 1x5 on squat, then a 2-3x8 for the stepups.

for session 2 (tuesday), i'd work up to a heavy 5 on stepups, then a 2-3x8 for squat.



week 2:

for session 1 (saturday), i'd work up to a heavy 1x5 on squat, then a 2-3x8 for the stepups.

for session 2 (tuesday), i'd work up to 5 heavy singles (not complete max, 90% or so) on stepups, then a 2x3 MSEM for squat.





the 5 heavy singles for stepup would be done left leg then right leg, rest, repeat.

pc!

thats way too much volume

his original version yes..

i reorganized it one more time, it's alot more doable now..

i like it, but i'd be careful with the jump assistance being 3x7 also.. 3x7 is alot of jumping for a main exercise, but then having that much for assistance, that's a shitload.. it's doable IF you keep the intensity low and just work on a nice fluid relaxed jump, then you'd be fine.. but if you're going max on those assistance jumps, i'd reduce it to like 3x3 or something. Chances are, after all those max jumps on the emphasized style, you'd be dead for 3x3 max assistance, so i'd make sure this is mostly submax, fluid, relaxed jumping.

also, make sure you SL emphasis lift is before the squat on session 2.. make sure you are really pushing that lift.

i'd also put the max jumping before the dj's/plyos, but if you want it the other way it's fine.. i'll leave it like you had it, but i would put say the DLRVJ's max before the depth jumps.

Session 1                                                 Session 2

d-warmup+ankle stiffness                         d-warmup+ankle stiffness

DLRVJ 3x4-7 (intense)                             SLRVJ 3x4-7 (intense)

DJ 15 from 12"-24" box                            S/L Bounds
- or jump squats (3x5)                             - or weighted quick lunges (3x5)

SLRVJ OR SL Box jumps: 3x4-7 (light)      DLRVJ OR stiff leg ankle hops OR reptitive tuck jumps OR double leg bounds: 3x4-7 (light)

Squat XxX?                                             BB step-up 12" box XxX?

BB step-up 12" box XxX?                          Squat XxX?

glute isolation + core                               glute isolation + core

ok those are my changes.. just really make sure to ADJUST the volume on the jumping, based on how you are feeling/performing.

hope that helps!


edit: make sure this workout doesn't go past 1.5 hours.. about 35-40 minutes for the explosive/jumping portion, and 50 minutes or so for lifting.

pc

these dewdz got nice videos:

<a href="http://www.youtube.com/watch?v=mJPlfh3R0y4" target="_blank">http://www.youtube.com/watch?v=mJPlfh3R0y4</a>

Quote from: adarqui on April 26, 2010, 05:07:01 am

4/25/2010

- left lower back bugging
- glutes, hamstrings, and vmo = mega sore

162

shadow boxing:
- 20 rounds
- rounds 10-20 = bionic
- man, i go through this stage where, first 5 or so rounds are nice whatever, but then i get super loose out of nowhere and speed picks up bigtime.. it's lasting every round and im not getting as fatigued.
- in 20th round my rotator bugged out a little but i did some stupid ass punch, form broke down, only punch ive done like that in months.. stupid shit.. itll be alright tho.

pc

Sick, looks like you reached your insane improvement before may.

ya.. it's all about making sure every workout you don't stop early.. if you stop early for one workout then that reinforces the quit syndrome imo.

so far so good.

ive being driving myself mad to try come up with a complex template or something, but this sounds great and simple, ill defintely try this out or something very similar, may throw in some ghr but ill see how i go after the unilaterals, i think ill utilize step-ups as the main uni excercise. Thanks alot for the reply....

np man, and for sure you could add another assistance exercise.. ghr + calf + glute bridges raises would fit in well at the end of that workout, just assistance.

pc!

ok..



air up there:

















golden child:














jus fly:














t-dub:












jonesy:












mccray:











area51:













two similar dips on SVJ's (40 on the first two), and james smith low dip (ooo box squat!) / some cressey athlete (38"):


frank yang (40" jumpmat):



some WGF athlete (40" jumpmat):





smith (BOX SKWAT DAT SHIT!!! , 36" vertec):





ecressey athlete (38" jumpmat):









squatdr plant from dj



from a short run up