Adarq.org

Another idea that I have is going with this:

Monday: 3x8 squat (volume day) + sprint interval training for fat loss
Tuesday: Longer distance sprints for conditioning (100-200m)
Wednesday: Core + good rest
Thursday: 3x5 squat (intensity day) + double leg bounds
Friday: Short distance sprints (10-30m)

I could start with this and adjust on the fly according to how tired I feel.

Quote from: Raptor on March 10, 2011, 03:26:43 am

Quote from: joejoe22 on March 09, 2011, 10:02:18 pm

Quote from: JelloPuddinPup on March 09, 2011, 06:18:33 pm

Quote from: joejoe22 on March 09, 2011, 02:18:50 pm

Here's mine:

http://www.facebook.com/?ref=logo#!/profile.php?id=1184408021

Joe, anybody ever tell you that you look like Alec Baldwin?

No. Haha, never heard that one before!

Your wife looks nice.

Thanks man, coming from you it's a little creepy but thanks anyhow. 

Now now... don't start the naughty thoughts avalanche. Keep it easy, keep it laxed. Laxed? WTF? Well nevermind

Yeah I know, but I can't take one and say "this one makes sense at this point" from all these. If I was to be forced to choose one, I'd probably take the 3x5. Not sure if that's enough volume to progress, although I will do that 2 times per week.

I could also go with 3x5 on Tuesday and 1x5 on Thursday. That way I have a "hypertrophy" and a "strength" workout, and 1x5 isn't that much volume so that I'm very tired on Saturday and Sunday when I want to play and jump.

I was thinking about going 3x8 and 3x5, but that might be too much volume of squatting. Even 3x5 and 3x5 again might be too much I i'm to go with plyos in the same workout.

It's hard to really choose a good workout when I think about it, because I'd like to do sprints and that requires of me to be fresh. Same applies for depth jumps. I need to be fresh for these.

So if I go with 3x5 squats, rest for 20 minutes, and do plyos, I really need to choose my plyos well. It's really annoying because they kind of cancel each other out. If I do depth jumps first, I could be tired to do squats well (and at the same time, I could be potentiated instead and do squats well).

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I could do depth jumps + 3x5 one workout + some easier pace longer distance sprints one day.
And 1x5 squats with a heavy weight and shorter distance/more intense sprints & bounds the other day.

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If nothing from above makes sense, then I could just do sprints and jumps etc at the track, and go to the gym I'm currently going to for strength work (squatting). That would allow me to rest for ~2 hours from the sprints and jumps and then strength train, although I'm not sure if that wouldn't be even more fatigueing and it will cost a lot more money-wise.

What I meant by Lance's method was to choose a weight (say 100 kg) and start doing reps with that, for 3 sets, as many as I can with good form and good bar speed.

So I could get 100x9, 100x7, 100x5. Once I get a total set1+set2+set3 of 20+ I can increase the weight. If I keep the rest periods low, then the body can't help but reach for maximal MU recruitment, since it's needed because the other motor units that you use regularly are fatigued so the body needs to taper into the reserves to get the job done.

I'm basing this on his recent article on myoreps, like here:

For example:
Quote:
I've implemented a fatigue-stop method akin to Mike T in his RTS system (he uses a % table) where you use RPE and rep speed to determine how to continue the set. So for example:

10 reps (activation) + 10sec rest, 3 reps + 10 sec rest, 3 reps (third rep slow and grindy) this is Fatigue Stop 1 (FS1)

now... + 20sec rest, 2 reps (so - longer rest and less reps) + 20sec rest, 2 reps etc until 2nd rep slow and grindy - you've reached Fatigue Stop 2 (FS2) so STOP.

At heavier loads, you switch to lighter loads at FS1, as mentioned.

This will auto-regulate your volume, moreso limiting it when your recuperative abilities are limited as I do not recommend going beyond a pre-determined volume by more than 40-50%.
Heavier loads require fewer reps after the activation set because you are close to maximum fiber recruitment from the first rep. Lighter loads require more reps, because the actual tension per fiber unit is lower, and you must let the load "work" on the muscle longer to compensate. At the same time you must consider that it will be beneficial to get more recovery early in the training phase so that you'll be able to push heavy in the end, so you should aim to keep the number of reps after the activation set pretty much in the same area throughout the whole training phase.

What's your opinion on this kind of training at my current level adarqui and Lance? I'm not trying to overcomplicate or anything, I really am not, but this could work well if I really have good untapped strength (especially explosive) potential like I believe I do.

Should I go with myoreps or should I stick to a more fundamental approach. If I go with fundamental, what's the volume that you think I should start with? Do you think plyo work earlier in the day and then squats 5x5 for 2 days per week is cool enough?

If I do good plyos early in the day and squats later at night (like I do at the moment, at ~21:45 hour, then I'll probably use a small weight (say 100 kg) in my squats workouts if I do such a high volume (5x5 work sets across)). If that's true, then that's a small stimulus. Instead I could go with 3x5x110 for using a heavier weight with less volume.

What would you choose? (I know, there are so many posibilities exposed in here)

1) Plyos + Lance's method
2) Plyos + Myoreps
3) Plyos + 3x5 with a heavier weight (more intense, less volume)
4) Plyos + 5x5 with a lighter weight (less intense, more volume)

I could recruit more MUs by having less time between sets. Heck, I could probably do Lance's method but using lower body for it. 45s breaks in between sets, 3 sets of maximal correct, explosive reps with a weight that I can do a good amount of reps and that's it.

Don't know - like I said, maybe if I ditch the strength assistance work and just do squats, and replace the strength assistance with plyos, sprints etc, then I'd be better off than right now.

Quote from: JelloPuddinPup on March 09, 2011, 06:18:33 pm

Quote from: joejoe22 on March 09, 2011, 02:18:50 pm

Here's mine:

http://www.facebook.com/?ref=logo#!/profile.php?id=1184408021

Joe, anybody ever tell you that you look like Alec Baldwin?

No. Haha, never heard that one before!

Your wife looks nice.

Well for one, because gym work is costly. Secondly, I've been at strength work for waaaaaaaaaaaaaaaay too long, like 2 years continuosly without any real plyo or power focus. I just feel like I have strength that is so underutilized, I can't "reach" it when doing explosive stuff. And I'm kind of tired of squatting.

I feel tired from all the stuff I'm doing and I don't really want to pay a gym membership for 2 days per week that I do squats... upperbody I can train at home anyway, core the same.

If the track opens up, and the gym there as well, it would be cool to work there with squats. Still not sure where to go in terms of volume and development with the squats.

I mean, last year I was all year tired because of the squats, I couldn't enjoy playing ball because of continuous and chronic fatigue etc. That's the whole culprit.

If I'm to continue with squats, I'm not really sure where I should go with volume and intensity. If I should get back to something more volume oriented (say 3x5 like in starting strength) or continue with MSEM and work with plyos.

I want to do more sprints and gradually increase sprinting volume, so it doesn't make a lot of sense to squat too much in this period. If I squat before the sprints, depending on the volume, my sprints will suffer. If I sprint before the squats, my squats will suffer. And so on.

I need to focus on a quality and develop on that, and I have neglected my "bodyweight" training (meaning - I have a hard time controlling my own body when I play sports - change of directions, quick jumps, maximal jumps, you name it) for quite some time. My snatch is pathetic, my power clean is pathetic for my squat numbers, it's really a mess. And my CONDITIONING IS ZERO. Trust me, if I run 20-30 meters I'm breathing hard after that.

So considering all this, it's hard for me to make a decision in terms of what to do with the squats.