Adarq.org

Lol. For me I'm not worried at all about the actual flight. I just can't stand the conditions, impossible to sleep, terrible food, cramped, legs start swelling up. Horrible. I'm with a decent airline as well! Just gotta suck it up. It's funny though because I did used to be fairly anxious about flying before I had to do it a couple of times for various things. Then it was like my mind couldn't be bothered with expending the energy to be worried about it any more. Same with public speaking, I was always terrified of that until I had to do it so many times in a year that subconsciously my brain just turned off the anxiety after awhile. So my advice to any members with irrational phobias is to just continually expose yourself to them until your brain gives up trying to be worried about it. 

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Track:

Dynamic warmup/800m jog

Broad jumps x 2/standing triple jumps x 2/leg

2x consecutive broad jumps x 5

2x30m LRLRLR

2 SVJs/2 DSVJs/2 SLRVJs at 2.90m target

Squat: 1x5@100kgs, 1x3@110kgs, 1x2@120kgs, 1x1@130kgs, 1x3@110kgs, 1x5@100kgs

Hurdle hops: 5x5

Bench: 1x5@80kgs, 1x3@85kgs, 1x2@90kgs, 1x10@60kgs

UB, core

BW: ??kgs

<a href="http://www.youtube.com/watch?v=OUxPtEUMFG8" target="_blank">http://www.youtube.com/watch?v=OUxPtEUMFG8</a>

Felt a bit shit today. Didn't sleep so well. SL bounds felt blah. No change really. Hard to get the cycling motion going at full speed.

Because I hate not knowing how high I'm jumping, I bought a cheap 5m tape measure and measured the roof with the tape. It's 2.90m/9'6'' at the roof, with the tape going up another ~25cm. SVJs were about 3.1m touch for 82cm, best SLRVJ (first one in the video) was a little bit higher, maybe around 3.12-3.13m touch for 84-85cm. Not bad I guess, idk. I've been finding training here at the same intensity and frequency very difficult with all the other travel stuff I've been doing + weird food/eating patterns. Looking forward to going home. I don't know how you do it LBSS!

Everything you're saying is fine. Of course you should be trying to recruit maximum muscle fibres with >85% 1RM load and activating fast twitch IIB etc. But you don't have to follow the Jump Manual routine just because you've (foolishly) paid for it and it's made out to be a 'secret training technique' (actually just incredibly basic athletic training principles that coaches have been teaching for, literally, decades). You always seem to get mesmerised by the novelty of a 'new approach' that gets flogged by these goddamn vert racketeers. But I can guarantee that these guys spend most of their efforts on hype and website design rather than developing training programs that actually work and have been tested on real athletes (not phantom facebook and youtube 'testimonials').

The problem with the routine you posted is that it probably won't do what you want it to, and you might get hurt  . So two fairly major flaws right there. Doing fast concentric squats with a heavy load is great, but 8-10 reps is completely counter-productive to that. You won't be exploding 320lbs up on your 8th rep of your first set, let alone your third - instead you'll be grinding it up and activating/training the muscle fibres you DON'T use in the vertical jump! Now, I'm not saying higher rep ranges have no place in your training - just not this type. It's a great range for strength building in different phases etc. Additionally, these ranges promote hypertrophy (which you don't want - if you can even finish them that is) and lifting heavy for 40+ reps will drain your CNS hard, meaning your jump sessions will suck. I think you kind of know this but your response indicates you are still thinking about doing it. Do not even consider doing it. Just completely discard the idea.

Secondly, depth jumps are great but doing them with fatigued muscles after 8-10 rep drainers is just asking for trouble. No need to elaborate there. Plus for things like depth jumps and max effort jumps, you want quality over quantity. Might be better to do a less intense plyo exercise and save the depth jumps for another session. The good news is that (A) I'm bored in a hotel room right now and (B) it's so easy to build this stuff into your current routine in a much more effective way AND with less injury risk You could just do this:

Dynamic warmup/mobility etc

Warm up your squat (light weight for 6-8 reps), then do a 3,2,1,2,3 rep/set scheme with slightly less than your 1/2/3RM max (shouldn't be a grind). Emphasis on bar speed (as fast as possible).

Between each set: low consecutive hurdle hops x 5 (4 sets total). Full rest between sets obviously.

After: core work (doesn't matter what, just get a good burn + measurable progress), assistance lower body work if needed (i.e. TKEs, abduction, adduction machine, whatever).

You could do this 1-2x week with another 1-2x jumps practice, provided you try and get 24-36h rest after the gym session. There you go, that's a safer, more effective session you can do to bust through your current jump plateau. Now just PayPal me $30 dollars and I'll give you the next program  ....

That was a joke. If you take away one thing from this post, let it be this: you DON'T need to pay a single cent for a 'vert program'. Doesn't matter if it works or not: if you're paying money for it, you're getting ripped off. There's so much free information online, and even though this forum is pretty much a ghost town nowadays, there are still plenty of members who can help you out. Just ask!

Quote from: acole14 on January 09, 2014, 11:48:03 am

Track:

Dynamic warmup, 600m jog

2x200m/60m (2min between reps, 10mins between sets) - 26.4, 8.0, 26.9, 8.0

3 DSVJs, 3 SLRVJs

Awesome that you found a indoor facility... Is it a 200m banked track or flat?  Flat 200m tracks are crazy hard to run on.  On a flat indoor 200m, the race is over so fast... but your time is always so slow!

It's banked. I found it really awkward at first and had to slow up a bit over them. I think I would go crazy after awhile though just running 60s and 200s with two bends haha.

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I've been in Germany the last few days. Didn't train while in Munich but here in Berlin there are so many athletics tracks it's crazy. Unfortunately the closest one was also a football club and fairly restricted to the public. I talked to a janitor there and he said most of the football clubs have tracks as well but because the club trains there you can't really use them as running tracks! Weird. Anyway there was an unused pitch about 100m long so I ran there.

600m jog, dynamic warmup

4x100m (two falling starts, two crouch) at 95%, 5 mins rest between

6 SVJs, 3 DSVJs

UB, core SL squats

BW: ??kgs (hopefully still 78)

Freezing cold, probably about 0degC. It's still warm though for the time of year apparently. I wanted to do some starts/speed stuff but in the end just decided to do some 100m repeats to iron out my technique a bit. Video'd some but I'm kind of just a blur anyway so not that helpful.

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

Quote from: Raptor on January 07, 2014, 04:21:14 am

Same here ^^^

I wonder from a strength standpoint, what is the limiting factor? Calf strength, quad strength, glute strenght? Just overall leg strength?

I guess the calves load a ton on these.

If I had to put a muscle group I would choose hips.  But it is really activation more than strength.

In general while the calves may be used isometrically cueing calves for bounding is about the worst thing you can do.   If you have heard of "hammer and nail" sprinting mechanics this applies 100x for bounding.  If you imagine swinging a hammer you put a lot of force into it when it is far from nail because thats when the moment arm is longest and you can make a bunch of torque... You don't wait till the hammer is touching the nail and then drive the hammer against the nail....

The force has to begin at the hip when you are bounding (sprinting too but it's a lot more subtle) so while you are in the air with the quad parallel to the ground is where you drive down to the ground hardest...  You smash down to the ground there and pop back up after which you have time to hold your pose (or cycle through in sprinting)... What acole is doing (and what you are doing.... sorta) is landing on the front foot THEN applying force at toe off which drives the foot back behind you and doesn't let you reset...  It's subtle difference but it's pretty big.

Right, I'm understanding that better now. Thanks, will try and get the next attempts on film.

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Track (yesterday):

Dynamic warmup, 800m jog

6x100@70% (all around 15 sec)

6x60m@80% (~8.5sec)

I felt like doing some tempo work to recover from the fairly intensive session the day before. I haven't really done tempo sprints yet. The group doesn't do them unless you're injured or something. But I read in Charlie Francis' book that tempo should be done 1x/week. Hmmm. Anyway, tomorrow I'm gonna try and do some speed endurance and maybe low-intensity jumps. Gonna be a bit tricky to do the usual speed endurance session I was doing at home because of the smaller track. Might do a 200m/60m set rather than 220m/100m.

Track/gym:

Dynamic warmup, 800m jog

4 broad jumps

2xL/R standing triple jumps

2x5 consecutive broad jumps

2x30m LRLRLR bounds

2x6-7 DL bounds for height with power jumper

2x6-7 DL bounds for distance with power jumper

10 min rest

Jumps@~2.65m target (bit crap after all the bounds)

2 SVJs

3 DSVJs

3 DLRVJs

4 SLRVJs

10 min rest

Squat: 1x5@90kgs, 1x3@110kgs, 1x2@130kgs, 1x1@140kgs, 1x3@110kgs, 1x5@90kgs

Bench: 1x5@80kgs, 1x1@90kgs, 1x5@80kgs

Core stuff, TKEs, SL eccentric leg curls, other UB stuff

BW: 78kgs

<a href="http://www.youtube.com/watch?v=L0_S02Ru0zI" target="_blank">http://www.youtube.com/watch?v=L0_S02Ru0zI</a>

Stuffed after this. My SL bounding is a bit crap atm, I stumbled near the end of one and nearly turned my ankle. I jumped at a high jump post with markings up to 2.50m, and about 15cm between the end of the tape and the top of the post. Been a LONG time since I[ve properly attempted running VJs. My form is pretty shit for the DL but not too terrible for SL. I am a natural SL jumper after all. Squat was good but I stuffed up the descent of the 140kgs, didn't quite go deep enough. Didn't feel like a 1rm, not bad given I've done one good squat session in the last few months.

oh man, a whole month. sounds nice. enjoy, don't get too fat off all those suds! 

Thanks man! I'm not a big drinker at all any more but it's hard because I really like Belgian/Trappist beers. 

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Got to the track. It was awesome!

Track:

1200m jog, dynamic warmup

3-4 SVJs/RVJs

4x40m block starts

3x60m (timed the video below at ~7.5sec).

<a href="http://www.youtube.com/watch?v=VEZNCYPHt3g" target="_blank">http://www.youtube.com/watch?v=VEZNCYPHt3g</a>

Cool-down weights (there's a sweet weight room as well).

BW: 78kgs

Good session, very rusty after having ~1.5 weeks off. Should be able to do a couple more sessions here. My gf/family think I'm crazy to want to train during vacation but tbh, training overseas and using gyms, tracks etc. is just as fun and interesting to me as looking at all the tourist spots. I do enjoy that as well but there's only so many churches and castles to look at!

what are you doing in belgium? i just learned that that country, which is the size of my home state, which is to say the 43rd-largest state in the US, has nearly 400 breweries.

My family has friends here. My parents, brother and gf are living in a really nice apartment in the historic part of Ghent for a month. Beer is huge in Belgium. I don't think it's an exaggeration to say it's amongst the best beer nations in the world. So many amazing brews and alcohol is probably half the price compared with Australian prices.

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Been to the gym twice, have just done total body workouts, BSSs with 20kgs on the first day and bench, RDLs on the other day (no squat racks, just Smith machines). Worked up to a 100kg single on bench. Warmed up with a 1200m treadmill run with stretches like at training. Just trying to burn as many calories as possible to offset all the food I've been forced to eat!

I went to the indoor track today to check it out. It's awesome, a proper international indoor track. The actual track looks open to the public and the gym is what you pay for, but it's cheap. There's a basketball court as well but don't know if it's accessible. Should be fun to do some short-distance sprints and jumps over the next 3 weeks.

Track:

Dynamic warmup, 800m jog, run-throughs

3x220m/100m fly double (2 mins rest between reps, 25mins between sets) - times: 30.0/13.0, 28.7/11.95, 28.9/12.24

Cool-down UB weights

BW: 77.5kgs

All I need to say about this session is that it was 40oC  today.