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Quote from: Raptor on May 05, 2016, 02:33:58 am

Interesting program but where do you fit all that humongous volume???
I would need days to recover after one of those workouts alone.

Quote from: Leonel on May 05, 2016, 02:44:21 am

haha yeah that volume is huge... my knees would simply disintegrate no way I would be able to handle it. and the daily pistols/slant board squats imho add to the stress put on the knee/patella tendons...

It is interesting the feedback on volume that seems to come from this board.  I seem to be pretty far on one side of the pendulum when it comes to volume.  I think there are a couple things important to note about the way the program is structured.

1) Some exercises - eg the bw slant board pistol to just above 90, the heel/calf drops, the dorsiflexion work, and the glute activation actually INCREASES the amount of volume the athlete can handle.  I can give you a bro-sciency hand-waving explanation of why eccentric single leg slant board squats have this effect and it would be something along the lines of "knee stress is from heavy concentric load and landing shock while slant board eccentric actually lengthen the patella under moderate repeated load which remodels the patella and makes it more capable of handling landing stress".   

Tbh I don't totally understand that explanation - imo more load doesn't seem like a good thing but anecdotally it works.  If you read the literature you will see that eccentric loading is always recommended for tendinopathy rehab.  What I have seen anecdotally is that if you are suffering from jumpers knee - slow eccentric only even to the point of pain (concurrent with cessation of other stressful activity) is one of the keys to recovery.  However, for a knee-healthy athlete like acole I prescribe the eccentric and concentric as prehab, I've honestly seen multiple athletes who begin to have minor jumpers knee when they don't this as prehab - adding it back in ameliorates the problem.

2) It's rare that volume alone is the problem in most training programs for a well conditioned athlete.  Volume alone isn't as meaningful as volume * intensity.  One thing I think that is a missing element to most people who train alone or at least not part of a collegiate or semi-serious team is that they don't build up an ability to modulate intensity out of the weight room such that they can still make gains.  This really is an art and IMO one of the most important things an athlete can learn.  Even in the weight room we sometimes forget the difference between working up to a daily training max (~85-95% of a real max) and working up to an all-out grinding halting max attempt.  The first takes time to develop the work capacity but is achievable the second is asking for trouble.   

I don't mean to pick on members of the board but it seems a common refrain that doing stuff ME is the only way to go...  From entropy's standing broad jumps on hardwood where he literally falls to his knees after each attempt to gain a few cm to Raptors description of running for his life on every sprint there seems to be a lack of ability to work dynamically at modulated intensity.   I realize this is counterintuitive to some degree.  Sprinting IS sprinting.  Going and jogging 100m in 25 seconds will not help you get faster in the 100m at all.  It almost seems as if their is no such thing as submax sprinting but it is an explosive activity.  However, most of dynamic movement involves both force production and reactivity - take a little off the first part and you can still do an excellent job at training the second component.  My favorite example of this is shown in these two videos:

https://www.youtube.com/watch?v=bX5NhSXhtKI

https://www.youtube.com/watch?v=erZsAP0vljI

Bolt runs a 9.9 and 10.1.  Almost equal wind-speed.  One involves straining to produce force for 100m meters while the other relies on 3-5 second initial burst and an ability to ride out momentum with excellent reactivity to coast to a 10.1.   The first is 100x harder to recover from.  The second could be done for reps in training easily.

If you can approach bounding like this you can handle a lot of volume.  When I do 1-step single leg bounds off my left-foot I can make it past 18 yards on my PR attempt.  However, if I am doing them as part of a program like the one I wrote for acole I will take a moderate intensity first step off my left foot and purposefully land on or before the 3 yard marker and I will make sure I get past 15 yards strain free.  Is this impressive?  Not especially.  It's 9 feet less than a PR attempt...  But it accomplishes one of the most important elements of bounding (the bounds are progressively longer).  Some days making it past fifteen yards is ridiculously easy... some days not so much.   One the days when it's not that easy I would probably collapse my landings if I tried to go farther; thus 15+ yards accomplished with progressive lengthening is a distance for me that sufficient to provide a training effect while also allowing me to recover between workouts...  When you train like this things eventually start to feel really easy.  At some point you almost accidentally start hitting 16 or 17 yards and at that point you can move up your training standard...

Long story short you can make a lot of gains training in a zone below ME, we think of progressive increases coming from increasing (a) load/power or (b) volume but we forget that there are subtle changes that indicate belie your gains.  You might bench press 100 kilos for 3 reps of 5.  You could try to add weight weekly and get up to (a) 110 kilos for 3x5 or you could try to add volume and reach (b) 100x3x8 after some amount of time.  Or you could just continue to do 100x3x5 and after some amount of time your body will learn to turn on fewer motor units and it will get easier (c) and you can then add weight/volume with very little struggle...  Will the gains come faster with (a) or (b) vs (c)?  Probably.  Especially if you stay at a certain weight/rep scheme for too long.  But which will be easier to recover from?  Which will allow you to become best technically at the movement (maybe not as important for bench but vital for bounding), which will allow you to include a lot of other work in your program?   IMO it's C.  This is why I think the best structure to a program is accomplished by first getting the athlete to have decent fitness/work-capacity.  Then most of the exercises are performed submax (again not easy just closer to 95% intensity than 105%) with the exception of a specific goal.  In the case of LBSS and acole that is ME running vertical jumps. 

It takes a cerebral athlete or an observant coach to figure out that the athlete is improving rather than stagnating despite non-obvious measures - when Vag was doing GPP sometimes the only improvement is "feeling it".  If you can recognize that and learn to improve across a range of movement you will become the best athlete you can be...

Quote from: acole14 on May 05, 2016, 09:22:00 am

A) OK, so I would do it with the gym session and on rest days (of which there'll be two). Not on track days I'm guessing.
B) I've ordered a ~12lb vest that I know should be comfortable (see above).
C) Got it.
D) OK, I think my gym has the same bands as that in the stuff drawer so that's helpful.
E) Err...I just realised my gym doesn't have a decline bench! I missed the decline aspect when I first read it. Could I do a hanging version from the chin up bar? Would be pretty similar.
F) OK, that would be about 5+kgs or so I'm guessing, will test when I get into the sheds.

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A) The ADE should be performed as much as possible.  If you can roll it into a warmup for your jumping workout that is fine.  Besides that it should be performed at night after the workout.  It isn't designed to be skipped on track days (you could skip the jumps AND/OR modulate the intensity of the strength work but the goal is to complete it.   If the reps/sets I gave look like intense training modulate it to more of an activation level for yourself.  Here is an example of how you could do that (eg understand the spirit of the workout).

1) Slant Board Single Leg Pistol Squat to 90  2x15

- why? Patella health, quad balance.  Too hard?  Perform just eccentrics focusing on keeping knee/foot heel alignment and feeling a stretch in front of quad.

2) Prone Leg Raise 2x10
3) Prone Glute Kickback 2x10

- Isolate hip extension and stretch hip flexors.  You can use band resistance or weight - or no load.  Focus on the stretch back and firing your glute and keeping your back/alignment straight. 
 
4) Slant Board Calf Drop/Raise (bent and straight leg) 2x20

- again think of this more of an achilles/calf stretch.

5) High Box Bulgarian Modified Squat with Hip Hyperextension

- This is vital.  Here the toe of your shoe is on a high box behind you.  Not the front of foot just the toe.  You dip moderately and then rise up so other foot is on tip toe and push out the hip and flex glutes.  You should feel a very very strong stretch across the hip.  Contrast how you feel after this exercise vs squats.  Doing squats allows most to feel a lightness across the knee (unracking and stepping out the lack of weight is noticed across knee) this is designed to teach you how it feels to have that same feeling across the hips.

6) Abdominal Lying Leg Raises 2x20 @ 10lbs / Side Plank for time

- Drop the weight.
 
7) Weighted Standing Vertical Jumps 2-3 x 5 (for this and all other 'weighted' exercises below: what weight for vest?)
Weighted Single Leg Standing Vertical 2x5
9) Weighted 1 Step Vertical Jump (both plants) 2x5
10) Walking vertical jump (both plants) 2x3

- All of these are designed to get you accustomed to loaded jumping (with vest).  These are not ME.  Make goals and hit them.  For these it might be 30'', 20'', 32'', 33''.  Maybe less.  They will get easier with time and this will accelerate the hypergravity effect.

BTW about the vest.  For jumping days the vest can be taken off for ME jumps (or left on for the first couple weeks and then taken off for ME jumps).  The only time the vest should never be work is single leg bounding.  IMO I would warm up on track with vest and remove it for duration of track work.  Keep it on for other work.

Quote

In terms of schedule....given I'm playing bball Mon for at least the next 7 games...I guess it would be something like:

MON - ADE minus jumps then bball

TUES - ADE then Weights #1

WED - Track #1

THURS - ADE+Weights#2

FRI - Track#2

SAT - ADE minus weighted jumps, then jumps

SUN - ADE

All that plus the hypergravity element. To be completely honest, I don't think I can do that. I probably would have to modify it to get around bball for the short-term. Maybe alternate the two track sessions weekly and have Friday just ADE or off completely? I must admit I do share Raptor's and Leonel's reasonable concerns that the overall program volume might be excessively high, especially if the daily prehab stuff also calls for at least 36 weighted jumps. I have done similar high volume work in the past two years (training 5/6 days per week) but with not as many jumps (not that it did much for me anyway)...and it was right on my limit. I'll hear what you and others think, maybe I'm being too conservative...

Also, lastly, how many consecutive weeks would you run this block before testing or progressing?

I would keep this up with small modifications till you come to the states.

goals?

Before you order your vest put it up on here. There are some terrible ones and some decent ones available in Oz. I did find a 20-30kg one which uses iron weights that looked decent compared to the rest, will edit in and link it later

Quote from: acole14 on May 04, 2016, 10:17:23 am

___________________

T0ddday came through with a beastly program for me. Should be interesting! T0ddday, I've annotated it with some questions:

Almost Daily Training: (what does this mean? Before every session? Or on off days?)


7) Weighted Standing Vertical Jumps 2-3 x 5 (for this and all other 'weighted' exercises below: what weight for vest?)

2) Glute Thrust:  2x15 (barbell or BW?)

2) Band Box Squat to heavy single,  Band box squat 10 reps for time (goal should be 10 seconds) (weight for 10 reps/10 sec? 10RM?)
3) Heavy Dumbell Decline Side to Side leg raises (I have a vague idea what this is but not sure...)


Track/Field Work:


2) Medicine Ball Tosses x 15 (measured? Weight?)

Answers:

A) The almost daily training should be done on as many off days as possible.  On a weight day you can do the ADT in the evening.  Include with it mobility work specific to you.  The almost daily training isn't hard, it's basically standard prehab - we work daily glute activation, daily dorsiflexion and calf mobility, daily patella work because the goal is to allow you to have a large jump volume without standard overuse injury.  On jump days you can include the ADT (minus the jumps) as warmups before your jumping or just complete it minus jumps in the evening.

B) Whatever weight vest you can afford and wear daily.  10-15 lbs is good.  You can load up more weights for jumps but IMO not totally necessary.

C) Barbell
D) Pick a weight + bands that allows you to have a challenging time doing 10 reps in 10 seconds.  Go to just parallel or just above to a box and come up (don't worry about completing the rep 100%).  Ideally the bands should make this weight less than half your max.  Here is a video of me doing parallel band squats for 10 reps in 9 seconds.  My 1rep max that day was 500lbs to the box.  I used 225 + black monster bands.  Since I completed 10 reps in under 10 seconds the next week I went up to 245 lbs + black monster bands.  This one will generate some lactate so watch out.  Also there is a learning curve.  If you haven't done this you will be terrible.  So, you might start out with bands + 25lbs and not get it but you will figure it out in a few sessions... You have to keep core really tight during the set or you lose rhythm.  This is my favorite lactate drill for sprinters in cold weather who don't have access to a real track.  If your a glutton for punishment you can do them for higher reps as a finisher...  I have my 400m guys do sets of 15-30 reps and taking between 20-50 seconds.  Seriously pain.  But serious endurance.

https://www.youtube.com/watch?v=aCVDgqcKfoc


E) Lay on a decline bench opposite (so your hands hold the places that hold your legs).  Hang your legs off with a dumbell between feet.  Raise your legs up for a standard leg raise.  Now raise them in a V so you raise to left and your right hip comes off bench.  Back to center.  Side to side.
F) Whatever weight ball allows you to throw between 10-20 yards.

comprehensive testing ftw ^^

those hanging leg raises are actually pretty impressive.. 24 hanging from pullup bar? to me that's pretty beast.

pc!

<a href="http://www.youtube.com/watch?v=a6YNmB653XE" target="_blank">http://www.youtube.com/watch?v=a6YNmB653XE</a>

cues and stuff to work on for next please??

Measured and it was just over 7m .. lol. i wouldnt say over 7.5m . so yeah, so bad. my first goal is 8.5m .. because it corresponds to the painted markers on the field. 10m would be a huge improvement and idk what 12 yards is but it's probably dream territory giving my initial showing but we'll see, i will see where hard work and consistency gets me.

I used my TENS unit around my left hip yeterday.. and the niggles ive felt all week have disappeared overnight. That's cool. I love this thing, acole you're the man for suggesting it! I use it on my lower back regularly and im good there too 

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