Adarq.org

150127 Resume After 10km run at VJM Week 7 Plyo Day 1
Exactly 60 hours after the 10km run. Jump training resumed.
Did all the static/seated jump with 20lb weight vest (not the last set)

Depth Jump
Con hop ( just 10 ground contact fixed)
Mutiple hop (single leg)
Frog jump (Vested)
Seated jump (Vested)


To: Adarq... i am sure u can touch way higher than me.. even in a frog jump...u are a true high fliyer!  Where i am just trying to land my first dunk before i give up.

yep that's what i meant. why are you doing a 1RM in running shoes?

Yeah, that is a bad idea...that max strength day should not be with running shoes.  foolish choice.. no jumping or high impact lift is include in that day anyway.

btw, here is a pic to record my Frog jump Improvement:


and a respond from Jack himself worth noting:

1) Each ground contact is 1 rep. So it is basically 5 x 1 hop left and i hop right.
2) That is ok to do that with the rack pull. As long as you are focusing on contracting the glutes hard on the lift it is fine.
3) I just watched your video (you are the video king by the way). Your plyo lunge is fine as it is. It is just as much about absorbing the eccentric forces as it is about low ground contact time. The plyo lunge helps build eccentric strength which when done without the weihgt will mean quicker grount contact times.
4) At your strength levels working up to a 1Rm max squat is going to be counterproductive. Firstly, you are already very strong relative to your bodyweight. 1RM work, particularly at the loads you are lifting is going to drain your CNS. A strong guy such as yourself doing a 1Rm of near 400lb is much more taxing to you than a weak guy doing 1RM work of 150lb. The 150lb 1RM guy will bounce back quicker even if that is his 1RM. A 400lb 1RM is much more taxing than a 150lb RM even if though they both represent someones 1RM. I am not sure I have explained that very well but I think you get what I mean. Doing heavy 1RM work will absolutely drain your recuperative energies and your CNS when you simply don't need to focus on max strength anymore. Maintain strength yes, but focus on power. I love to lift heavy too, but for jumping, it is very much a case of diminishing returns. I would stick to the sub-maximal day I prescribed so as to maintain without the stress to your joints or CNS.
5) tuck jump instead of box jump is fine. Really, it is just about getting jumping stimulus. I don't believe there is any magic jumping combination that creates freakish gains, there is just sensible progression and consistent application of effort towards your goal. If you want to jump high you need to jump with maximum effort and do it regularly. The plyo and jumping drills allow you to do that without killing your joints like the dunk practice does.

So i guess no more 1RM attempt....

Thanks ChrisM and LBSS..
A sample video form Jack's website:

Plyo Lunge Technique Tips: Set yourself up in the split squat position with a low bench. Then simply bounce up and down off the floor trying to get off the ground as high and as quickly as possible.

http://www.verticaljumping.com/plyo_lunge.html
the ground contact time is a bit on the Long side as well.

And a video of me doing the same thing with 35lbs in hand.  Also my attempt to squat 385lbs at the end.
A recap for Week 5
http://youtu.be/tDqxLoP-Va4
<a href="http://www.youtube.com/watch?v=tDqxLoP-Va4" target="_blank">http://www.youtube.com/watch?v=tDqxLoP-Va4</a>


I emailed Jack about this issue and waiting for his reply, will see what happen.

150120 Week 6 Plyometric Day with something improved
- Depth jump
- Cone hop (leftand right consider as one step, i did it quick and high instead of quick and fast like zigzag)
- mutiple hop (still getting the hang of it.. feel a bit awkward and not fully extending before pulling leg fwd for next bound)
- frog jump, This is where I had improvement, I am able to touch the bottom of the rim about 3-4 time in each set. First 3 set, I manage to tip the rim 85% of the time, sometime even reach over the rim by a cm or so.  Set 5 is kind of too much as i only touched the rim like 2/5 times.  Still... with prolonged period of stuck at bottleneck...... any slight improvement is exciting.
 
-seated jump


This week and onward, I am have a hard time having good sleep, waking up at night 2 to 4 times a night. checking and making sure baby go pee and not wet the bed...
I should had get more good sleep.... for the sake of slamdunk.. my final attempt in 2015....


PS.
OMG, I just checked my Week 1 plyo video with paused Frog Jump at 0:53. where i can barely touch the metal box below the rim.  Now I can tip the rim! The improvement is impressive!!!!
<a href="http://www.youtube.com/watch?v=ZuLqim_tgqA" target="_blank">http://www.youtube.com/watch?v=ZuLqim_tgqA</a>
Lets Hope... I can continue to move fwd!

150115 Knee Alert
Sleep at 2am, 3am woke up to clean wet bed, 730am woke up to clean wet bed again...
 At 8 Left Knee have nagging sore minor pain inside kneecap.
Annoying enough to keep me awake.

Need to stretch! Need to Stretch! and start taking Glucosamine right away during breakfast.
 

150105 Custom VJM W4D1 Plyo in park
Using the 20lbs weight vest for squat jump and all paused/seated jump except for last set same as last week, nothing new.

150107 Custom VJM Explosive Gym
Paused Squat
95lbs x 5 warmup
175lbs 4x3 (coach said 150)

Reactive Squat
225lbs 4x3  (coach said 160lbs)

Reactive Split squat
80lbs 4x4

Jump Squat (instead of box jump)
225lbs feel not explosive
45lbs  4x5

Paused single leg jump (instead of box)
4x5

150108 Jump specific  (because Friday no time so no rest day this week)
T0ooday method with 1 full step continue.

150111 VJM W4 D5 Optional Strength Session - Return the gym for 45 min
 
All in Lbs
Smith Machine warmup      
135   1x5   
Squat Rack      
135   4   
225   5   
275   4   
295   4   
315   3 easy   
335   1.5   
      
Front Squat      
135   5   
      
DeadLift Sumo      
135   5   
185   5   
225   5   
275   5   
315   3   
Conventaional      
365   1   
      
Narrow Sumo( I was thinking Conventional but end up with arm outside of knee by mistake)      
405   1   Video Caped
Back to Wide sumo      
405   1   Video Caped

150102 W3D4 Jack Custom routine- Sport Specific Jump day


I wonder it this link will last.

Video Log
http://youtu.be/92_uRwVLiLU
<a href="http://www.youtube.com/watch?v=92_uRwVLiLU" target="_blank">http://www.youtube.com/watch?v=92_uRwVLiLU</a>

Thanks for the suggestion about conditioning.  I actually have a 10km event at end of jan, so i was hoping i can hit a few bird with 1 stone.  But i am sure about not wanting to decrease explosive/jumping power.....

so i guess i wont run long... no matter what... may be i just do HITT FAST.


141230 W3D2 Explosive weight training in gym
Paused Squat @ 155 lbs 4set x 3
Reactive Squat @ 165  lbs 4set x 3
Reactive Split Squat @ 125  lbs 4 set x 4
Paused  Jump Squat @ 45lbs  4 set x 5
Paused  Single Leg Jump 4 set x 5

My abs was tire from plyometric day
and now my Glute and a little of my calf is tire the next morning i woke up after this session at the gym.

I am I am working or transforming something and the soreness is a sign of good work.

Video recap from the last plyometric with weight vest day compiled:
http://youtu.be/nW4sS1sHx8o
<a href="http://www.youtube.com/watch?v=nW4sS1sHx8o" target="_blank">http://www.youtube.com/watch?v=nW4sS1sHx8o</a>