Adarq.org

19 May 2011

Bodyweight@session : just below 195
Injuries/aches : none
Soreness : none

Plyos session

-10 mins dynamic warmup

-4x8 MR tuck jumps

-4x5 18'' depth jumps

-4x5 jumps squats @ 45lbs

MR tucks : a bit sluggish.
Depth jumps : awesome , very springy , minimum GT , great height.
Jumps squats : tried going lower in CM but as fast as possible. Good but not great , needs more practice.

18 May 2011

Bodyweight@session : ???
Injuries/aches : none
Soreness : just a bit in hamstrings & abductors
Fatigue : none

Bball game

Normal stamina , good vert. Only did 2 rim jumps again , 10'7'' dropstep ( 32'' ) and a jump off 1 step that i grabbed rim touching it ~6'' above with some serious hand angle , must have been ~33'' or so. Best part was both jumps were very easy.

vag i just need to say this, you are the master calculator haha.

LOL , nah , it's too easy...

THE RATIO TECHNIQUE BIG EXPERIMENT SUMMARY

End of previous season stats:
~25 July 2010
Bodyweight : ~190
EXPLOSIVE HALF SQUATS : 231
MSEM HALF SQUAT : 3x1x297
Standing vert : ~29''
Dropstep : ~31''
RVJ : ~34,5''

- 3-4 weeks of summer detraining:


START : ~20 August 2010
END    : ~15 November 2010
BODYWEIGT : ~196
SQUAT : 5x264 ( half squats )
EXPLOSIVE HALF SQUATS ( MSEM ) : 198
MSEM HALF SQUATS : 3x1x275
Standing vert : ~27''
Dropstep : ~30''
RVJ : ~32''


START : ~15 November 2010
END    : ~20 December 2010
BODYWEIGT : ~201
SQUAT : 5x297 ( half squats )
EXPLOSIVE HALF SQUATS ( MSEM ) : 253 , 
MSEM HALF SQUATS : 3x1x319 , 
Standing vert : ~28''
Dropstep : ~32,5'' , 
RVJ : ~33,5''

-Christmas , ~3 weeks detraining


START : ~10 January 2011
END    : ~20 April 2011
BODYWEIGT : ~195
SQUAT : 5x231 ( parallel )
EXPLOSIVE HALF SQUATS ( MSEM ) : 264 , 
MSEM HALF SQUATS : 3x1x319 ,  ties
Standing vert : ~29'' , ties 
Dropstep : ~32,5 , ties 
RVJ : ~34,5'' , ties 


START : ~20 April 2011
END    : ~15 May 2011
BODYWEIGT : ~195
Standing vert : ~30.5'' , 
Dropstep : ~33'' , 
RVJ : ~34''

COMMENTS:
- Overall periodization is awesome , the results are huge cosidering my age and training background ( small room for gains ).
- Best results came in the neutral phase. Although it included  the 1 week of ski major derail , the balance between strength end power workouts seemed to work great. Also during that phase ,  on my normal squat days ( 4x6 ) i focused more on depth going parallel in all sets, in the previous phase i was starting parallel but building up to a half-squat moeny set. I believe the deep squat strength day / half squat power day combo worked well.
- Peak phase went bad because of heavy schedule of bball games. In the only true ME jumps session i had in that cycle ( jumping AM , caffed up ) i got SVJ and dropstep PRs. I believe the following week(s) i will see the results of that power/peak oriented phase and have further PRs.

WTF , i forgot to log last time , "The Ratio Technique Big Experiment" is over! 
Absolutely happy with how it went and the results i got. Did not implement it perfect though , the time-span was too big. Also bad timing on the peak cycle with the heavy bball games schedule. I will have a longer post soon analyzing statistics , gains,  mistakes, future thoughts.

16 May 2011

Unloading workout

Bodyweight@session : ~195
Soreness : none
Injuries/aches : none
Fatigue : low

SQUATS ( rack was taken so i had to do them at the smith machine):
3x3@264
- All sets & reps parallel.

BARBELL LUNGES:
3x5@154

STANDING CALVE RAISES:
3x8@308

So, if I drink some coffee before trying to dunk. I'm going to jump higher, based on an extra boost of energy???

For sure , it's not energy boost , its CNS rate coding boost. Don't overdo it though : just drink a 'heavy' coffee ( 2-3 teaspoons ) ~30 mins before your next jump session and see what happens.
I will redirect you again to the relevant article by Kelly Baggett , it explains anything you want to know in there:

http://www.higher-faster-sports.com/psychofactor.html

Here is the caffeine part from that article:

Get Fired Up!

For enhanced effectiveness use stimulation methods in a high state of arousal. Many will not require any external assistance getting fired up for competitions. For regular training a stack many have found successful consists of taking the following 30 minutes prior to a workout:

caffeine 200 mg
l-tyrosine 3000 mg
acetyl-l-carnitine 1000 mg.

Caffeine on it's own is plenty for most people, but a variety of other stimulants can be effective. You know you're stimulated enough when your eyes are as big as saucers and your hair begins to stand up on end. You know you've gone overboard when your nose starts to bleed and you start hearing and seeing things - not that I know that from past experience. If in doubt it's better to err on the side of too little than not enough, as overstimulating yourself will have the opposite of the intended effect. Supplements like l-tyrosine and acetyl-l-carnitine can be used every day without any ills, but it's generally a good idea to save the heavier stims (including caffeine) for when you really need them. If you adapt to them they won't work as effectively.

THE RATIO TECHNIQUE BIG EXPERIMENT:






GREEN = done
BLUE = current

---

12 May 2011

PHASE 4 - Cycle 3 - Stim workout

Bodyweight@session : ~197 , on purpose , overate to deal with yesterday's fatigue and today's workout.
Soreness : some glues soreness
Injuries/aches : stressed shins & calves , little hip pain , lower back tired.
Fatigue : high

HANG POWER CLEANS:
1x5@99
1x5@110
1x5@121
- 99 & 110 awesome jump , 121 less but still jump.

BUFFERED MSEM HALF SQUATS ( rest between reps ~40 secs , rest between sets ~3 mins ):
3x1@275 , ~85%
3x1@286 , ~90%
3x1@297 , ~93%
- 275 & 286 'pin 6' depth , 297 'pin 7 depth' , no pins there , reference = adarq's depths.

MSEM REVERSE LUNGES ( rest between reps ~30 secs , rest between sets ~3 mins ):
3x1@209
3x1@231 , ties last time's PR

STANDING CALVE RAISES:
4x5@374

nice!

Thanks!

not enough warm up before you started? could be the reason you were feeling sluggish.

Probably, court is available for 1.5 hours , not available before and after, so referees rush to start the game to have enough time for it. That leaves us with like 10 minutes to warmup , 15 at best. Not enough...