im confused, korfist didn't know who he was talking too? wtf?
i thought he was talking to nuttall etc..
my main problem with korfist, in regards to his opinion on squat, is how he just generalizes it too much.. he acts as if people who squat, have to be squatting deep with considerable volume.
i'm a low volume, high intensity, don't go deeper than perfect form / natural leverages allows, and keep feet neutral..
a question to him could be, "well how would you implement squat correctly, if you had to implement it"..
Once athletes discover periodization, they very often over think the process. You often find programs layed out in full detail, from the exact exercises & sets & reps, to the exact days when training will occur. In most cases, there are a few problems with this approach:
Strict schedules do not allow for autoregulation
Strict protocols do not promote adjustment
Strict schedules might interfere with skill work
Strict schedules usually break up training into a 7-day period (training rhythm)
This small blog entry will cover the training rhythm.
Training Rhythm
One of the most important aspects of performance training, is finding a "rhythm" with your training. Finding a rhythm implies knowing how & when you will experience performance drop off's (dips), supercompensations (rises), or potentiation (stim) from training.
DIPS: This is when performance decreases, temporarily, due to fatigue of the central nervous system (CNS) or the muscles themself.
RISES: This is when performance increases, temporarily, due to a over compensation of the CNS or muscles to the previously experienced fatigue.
STIM: This is when performance increases, temporarily, due to a carry over effect from special exercises (heavy squat singles or low volume depth jumps for example). What makes STIM different than supercompensation, is that STIM can occur in the absence of a dip (fatigue) in performance.
Most athletes stick to a routine which fits precisely within a 7 day period. To me, this is most often a mistake, though in some circumstances it might be completely necessary. The problem with a 7 day period, is that it is a "forced" rhythm. Sessions may be performed in the face of too much fatigue, not enough stim, too little frequency, or too much frequency.
One thing is for sure, the body has a natural 24 hour rhythm, set to the rise & fall of the sun. This has evolved from organism to organism for millions of years.
The Ratio Technique
A very effective way to split up training is by using ratios, using a general guideline instead of using specific days of the week.
Perform session-type-1 X times in a row, followed by session-type-2 Y times in a row, followed by session-type-N Z times in a row
FULL Example ratio: Peaking power: strength-hypertrophy:strength-power:stim
Phase 1: Strength-hypertrophy emphasis: 3:1:1
Session 1: strength-hypertrophy
Session 2: stremgth-hypertrophy
Session 3: strength-hypertrophy
Session 4: strength-power
Session 5: stim (MSEM)
Phase 2: Strength-hypertrophy transition: 2:1:1
Session 1: strength-hypertrophy
Session 2: strength-hypertrophy
Session 3: strength-power
Session 4: stim (MSEM)
Phase 3: Neutral 1:1:1
Session 1: strength-hypertrophy
Session 2: strength-power
Session 3: stim (MSEM)
Phase 4: Peak 0:1:1
Session 1: strength-power
Session 2: stim (MSEM)
Phase 5: In-season 0:0:1
Session 1: stim (MSEM)
So for the above example, we could have:
Phase 1: Off-season, Rotations = 3
Phase 2: Off-season, Rotations = 2
Phase 3: Off-season, Rotations = 2
Phase 4: Pre-season, Rotations = 3
Phase 5: In-season, Rotations = whatever
Since we perform STIM as the last session, Phases 1-4 could have some kind of official testing when you rotate back to session 1. This way you continually monitor your performance, through each phase of the program.
Notice that I just list it as: Session 1, Session 2, Session n. This means, that you don't need to conform to a weekly schedule, instead, you can add or reduce rest days based on how you are adapting to the program. For example, there might be 3 rest days following a strength-hypertrophy session, two rest days following a strength-power session, and one rest day following a stim session. However, that does not mean we must conform exactly, instead, adding or removing rest days may change throughout the program, allowing you to train at optimal levels throughout.
So, if you prefer to plan out your rotations, the above example could be written as:
FULL Example ratio: Peaking power: strength-hypertrophy:strength-power:stim
Phase 1: Strength-hypertrophy emphasis: [3:1:1] x 3
Phase 2: Strength-hypertrophy transition: [2:1:1] x 2
Phase 3: Neutral [1:1:1] x 2
Phase 4: Peak [0:1:1] x 3
Phase 5: In-season 0:0:1
More quick examples:
Example ratio: Peaking Strength: hypertrophy:strength:stim
Phase 1: Hypertrophy emphasis: 3:1:1
Phase 2: Hypertrophy transition 2:1:1
Phase 3: Neutral 1:1:1
Phase 4: Strength transition 1:2:1
Phase 5: Strength emphasis 1:3:1
Example ratio: Peaking Power: strength:power
Phase 1: Strength emphasis: 3:1
Phase 2: Strength transition: 2:1
phase 3: Neutral: 1:1
Phase 4: Power transition: 1:2
Phase 5: Power emphasis: 1:3
In the above two examples, you could then "stack" both blocks together:
Block 1: Peaking Strength
Block 2: Peaking Power
Example ratio: Conditioning emphasis: strength-power:conditioning
Phase 1: Neutral 1:1
Phase 2: Conditioning emphasis 1:2
Phase 3: Conditioning intensification 1:3
In my own training, I really didn't spend much time on hypertrophy, instead I spent time on strength blocks, mixed strength/power blocks, and finally high frequency training. My ratio's might look like:
I turned my motherfucking ankle on the motherfucking pack ice. On the way to the gym. It's not that bad but enough that it tweaks when I walk and now I'm doing hot/cold and I got an ace bandage, too.
Workout today (such as it was):
foam roll legs (thoroughly) spin on bike x10mins stretch a bunch
Was too pissed to do core or anything.
wtf how did that happen??????????
god damn.. ive done dumb shit like that, that's the worst.
i completely dislocated my little toe once doing some training barefoot, thing went sideways.
i didn't even know... i went training in a t-shirt, shorts, and high socks.. that's freezing for florida.. i get home and my body has red bloches all over it.. hah
shadow boxing: - 6 rounds - not that great - my sleep was real messed up today :/ that's what did it
jogging: - ~4 miles or so - i ran to songs, for example, 4 min song = 4 minute run, fast pace.. then rest 1 min - trying to model boxing work/rest ratio a bit when it comes to jogging
oh ya im jogging cause i dont have my power rack/ssbar right now.. dno when ill use it again.. so i have absolutely no gym equipment, so it's: - shadow boxing - pushups - find a bar for pullups - core - tons of jogging/sprinting
Something I thought about right after the last DL workout: Rippetoe and Kilgore say that you shouldn't really do more than one heavy set of 5 DLs at a time to protect your lower back. My lower back is telling me that I should agree with that, plus it feels weird to only be squatting once a week and squatting seems more important, anyway. Add to that the fact that indoor ultimate is starting up on Thursday and will involve 1-2 hours of ultimate twice a week through mid-March, and I'm thinking about cutting DLs back a bit. Main lifts would still be on 5/3/1. Maybe something like this (unilateral lower leg would be SLRDLs, step-ups, or BSS):
workout A: squat + assistance (weighted jumps before squats, upper body pull, unilateral lower leg)
workout B: bench + depth jumps
workout C: squat (trying to get more on final set than workout A) + assistance (weighted jumps before squats, heavy DL x1 set of 5, upper body pull)
workout D: OHP + assistance (paused box jumps, reactive jumps [e.g. single-leg bounds], sprints once it starts getting nice)
when will you do normal jumps? is it just not listed?
ya that looks better than your previous setup.. i would let some of those sessions carry over into two days rest if you feel you need it, looks like sometimes you are going to need an extra day of rest.
i like jump squats or REA squats before squatting, really has an effect on your squat.
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seem workable? Also, for jump squats, which way is right? Slow eccentric and then explode up, or just jumps with a weight on your back (quick descent into quarter squat, explode up)?
weighted jumps = jump squats? i like to keep them specific to how svj is performed, try to mimic the depth/speed.. the most important aspects of that exercise are the transition from ECC to CON and exploding all the way through the toes, complete triple-extension.. pause/slow is fine, and that's what you might want to do the first few sessions, but eventually i'd go with being specific to SVJ.
shot some hoops. hit alot of my threes, 3 in a row, 4 in a row... just too bad that come gametime they dont go in as much.
tried a few jumps. 2 joints of fingers above mostly, for both 1 footed and 2 footed approaches.
previous highs of half palms above were at different rims, this is slightly higher. should be regulation ht i suppose.
thing is... both felt sub-optimal... definitely didnt feel like my best... something's wrong somewhere haha. mayb i should do like someone's sig, jump to the rim lol.
well rim's of different heights can definitely play tricks on your mind..
so what's your best on the rim you just jumped on?
1x5 SVJs : average 25,5'' , max 26,5'' 1x5 dropstep jumps : average 27'' , max 28'' 2x5 1 step lead-in jumps : 28 1/3'' , max 29 1/4''
Flight-tastic!!!!
Cant do running jumps because there is not enough room for runup. I can do 2-step RVJs but ceiling is at 30'' and i need my head!
mostly CNS stim.. your dj's were dropping from the lack of max strength work.. the lack of max strength work was leaving you void of that potentiation/stim effect from session to session.. it's no coincidence that you PR'd 3(?) days ago in BSS/squat, and now you had a session like this.
last session you had basically "PR" level strength during MSEM, so CNS is firing alot better: - neural arousal is higher - explosive strength is rising - max strength is rising - confidence and focus are probably alot better now too, after the dj's started rising again - the fact that you're doing MSEM is allowing your body/cns to focus entirely on gains in explosive strength.. in mod/high volume intense lifting, those gains can be hidden from constant fatigue, or they can be temporarily 'maladapting' to a 'slower' RFD force/time curve, which happens in most people, since for lifting heavy shit over and over causes shifts of the force/time curve to the right (less RFD).. unfortunately, 'temporarily' for most people training for performance gains, means chronic.
shadow boxing: - 10 rounds - speed was great - last 2 rounds, all power combos now jabbing, koz supine area of elbow joint was getting a little tired.. - tempo was very good
i think there's something to say though, about tough dude's who have a soft side.. alot of those dude's get ridiculously evil in combat, for example, pacquiao has love songs on cd's he's made.. mayweather is pretty soft..
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