Adarq.org

Switch to mixed grip, your going to kill that weight once you do it.

But I think I've decided anyway, it has to be a simple program, and also color code it:

Monday: DJs 3x5, Squats 3x5, Med ball throws
Tuesday: Power (some easy jumpsquats, PC, PS), Upperbody, Longer distance sprints (not maximally)
Wednesday: Core + HIIT + Lots of stretching
Thursday: Squats 1x5 (heavy), Med ball throws, Double leg bounds (high volume)
Friday: Shorter distance sprints + Long jump in the sand pit + Upperbody

I think this makes sense and pretty much touches every quality good enough.

Color coding:

Plyo, Speed = RED
Speed-strength = ORANGE
Strength-speed = PURPLE
Strength = BLUE
Core = TEAL
Speed/Conditioning and Conditioning/Speed: GREEN
Upperbody = BLACK

So it's basically this:

Monday: Plyo 3x5, Strength 3x5, Speed-strength
Tuesday: Strength-speed, Upperbody, Conditioning/Speed
Wednesday: Core + Speed/Conditioning
Thursday: Strength 1x5, Speed-strength, Plyo (will see about the volume, probably 3-4x10)
Friday: Speed, Plyo, Upperbody

So you can see easier the way it's being constructed.

Looking at it right now, it looks to be too much on the plyo, speed and speed-strength spectrum and too little on the strength spectrum. Will see about how and if I tweak it.

The only BIG problem I see are the two leg bounds that make me sore as heck, so that would destroy me for Friday when I'd do short range sprints + maximal jump in the sand pit. Will have to be really careful with the volume there.

I could do this on Thrusday and Friday instead:

Thursday: Squats 1x5 (heavy - more potentiation than anything), Shorter distance sprints, Upperbody
Friday: Long jump in the sand pit + Med ball throws + Double leg bounds (high volume)

That would live me killed for Saturday though. So I could go with consecutive hurdle jumps instead of double leg bounds and prevent that.

I also think I'm going to switch Monday with Tuesday, considering I'm going to be tired from playing all weekend long, so it doesn't makes sense to come up fatigued and do depth jumps and squats.

Quote from: Raptor on March 10, 2011, 03:49:28 pm

1x5 + 1x10?

Not a fan of high rep squatting, like I said...

cool story bro.

What I mean is, I tend to lose focus on form a lot when I do more than 5-6 reps...

1x5 + 1x10?

Not a fan of high rep squatting, like I said...

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)