Adarq.org

Dear Jack,

Need to contact u urgent due to really bad Jump session performance today (at week 2 Jump session 1)

After the reload week, 3rd month started and your last instruction (ie. 2-3 jump 1 squat sessions per week) was given to me.

Since then:
Week 1:
I only mange to preform 2 jump sessions (20 individual jumps which i did fine, in a different court near home).
I did a Squat session with HEAVY weight for maintain purpose on a Sunday morning..  (i did 3 set 5 at 80% 1RM with warm up set)
Front Squat Warm up
45 1x8
Back Squat
135 1x8
185 1x5
225 1x5
275 1x4
315 3x5  (working set 80% of 400lbs)

wrap it up with Explosive lift
45 1x6 light as father
95 1x6 Felt much slower.
(finished in 30 min)
This is the first time I returned to gym after 2.5 weeks, due to Deload week, a slight delay of your reply, and also the newly plan of 3 jump 1 gym session, where i put the gym session at the end of the week.  (not complaining here)
========================================
Week 2:
I was not able to Jump On monday due to busy schedule.
I Jumped today ( tuesday) and all hell break lose.  I went back to my office Court to jump, and all my jump is horrible.

Leg is still with minor soreness after 48 hrs, quad is fine but the hamstring and inner thigh is sore and tight. 
First 4 jumps, I can not touch the rim.  and the next 16 jumps, are all bad with finger tips over the rim only.  The run up is slow, and may be i changed to a different court for last 2 jump session which have affect on my run up.  I don't know.
===============================================

I need help along with some question:
The Squat session for strength maintain purpose: 
I did 5 warm up sets of progressive weight  toward working weight at 80% 1RM.  Is this too much volume, too heavy? or just fine?

The reason of BAD jump post Squat session?
I am seriously hoping today Poor performance is due to the my body did not recover in time due to the prolonged away from Squat.  And jumping 48 hrs after a squat session is the above is too much as my body is still recovering/adjusting to the semi-heavy lift.

3 Jump 1 Squat per week plan like this?
With a 4 days plan, something got to be back to back, I put Squat a day after a Jump day.
Mon -  Rest
Tue -  Jump
Wed - Rest and stretch
Thu -Jump
Fri - Rest and stretch
Sat - Jump
Sun  - Squat
==================================================

I seriously hope that this bad decrease in performance is temporary... I will Jump again in 48 hrs.  Crossing my finger.

first up there can be a bunch of reasons your jump was down. The squat session might have been it but just see how it goes after a few more weeks. AS an example I did the exact same squat session I have done for the past 3 weeks and today my legs were tired and sore. Was it the squat session? No, it was likely the stress of moving back to Australia and lack of sleep that impeded my recovery.

If your post squat jumps continue to be on tired and sore legs than I would scrap the squat session. Seriously, you are already very strong. Taking a break from SLOW heavy lifting won't hurt, but will almost certainly help.

Your schedule looks fine. I would stick with it unless as mentioned your legs are sore each week. If that is the case - stop the squatting for this cycle. I want you to prioritize running jump practice ahead of everything else.