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Yeah man fairlife milk is pretty much handmade for athletes lol.  the fat free version is 80 cal, 0 fat, 13g protein, 6g carb. I mean how great is that lol perfect for cutting

Quote from: LBSS on December 28, 2015, 10:58:50 am

back from holidays in connecticut. lovely times, tons of great food (and a bit of great drink, too -- my aunt and uncle who we were staying with are serious gourmets, both the best cooks i know and the only people i know with a purpose-built wine cellar in their house). worked out with my cousin last thursday and took a couple of medium-length but pretty hilly walks. otherwise it was mostly just good family time. will weigh myself post-workout later but i'd guess i gained 3-4 pounds.

starting today, i'm going to work out based off a template t0ddday sent me. not gonna copy-paste the whole thing here, but in essence it's a three-week block including jump training 3-4x/week, heavy weights 2-3x/week, and light weights up to every day, followed by a one-to-two-week block where the heavy weights are dropped and PRs are attempted. will also be at a modest weekly caloric deficit but keeping protein high, aiming to be very lean and in the low-to-mid 160s during the second block.

also, i bought a weight vest and am going to wear it most waking moments for the next three weeks, including during workouts.


ETA: just read t0ddday's last journal post. suffice it to say i will never be attempting 300 ME jumps in a five-day period. also i'll keep close tabs on my knees.

hope u get a good dunk outta this!

fwiw tho, when i lifted heavy twice a week, i found tt it kept me sore for like pretty much the entire week.
of course im abit older than you, so your recovery rates might be better...

Soreness is strongly correlated with volume and I'm sure he'll be doing low volume

Sucks no one on your team showed up.  How fuckin bad can these guys you picked up be jeezus.  They couldn't score anything lol wtf..

How'd that power clean + depth jump complex work you think?  Like is your power clean very glute dominant or do you get a lot of quad into it?

I can see how the catch of the cleans can potentiate the ankles for the DJ's, but if your cleans are very glute oriented and DJ's very quad oriented, the potentiate stops with the ankles only right?

Yeah I see how getting the volume through lifting would be a lot more efficient.  Thanks for the info!

Interested in seeing how 20 rep squats carryover to distance running...

Quote from: Merrick on December 23, 2015, 02:59:47 pm

Hey Andrew,

You're well versed in the works of Verk, Siff, Zats...  I wanna hear your thoughts on concentrated loading blocks...

How long is too long of a block?  Is a concentrated loading block of ~2 months productive?  Most people seem to do 3-4 weeks it seems, but if maximal strength continues to slowly increase throughout the 2 months (while explosive strength and speed obviously suffers), I would imagine a longer loading block can still work?

Is the supercompensation curve pretty much equivalent to the length of the concentrated block?

Obviously this can't be the case forever, for example, concentrated loading block for 1 year leading to 1 year supercompensation loll

From what I know (and I was just reading Supertraining actually) working in the 3-5RM range definitely helps explosive strength. As for the rest of your question, I want to know as well!

But perhaps not during a very concentrated block?  Yeah low rep ranges help explosive strength but not if it's just 1 exercise on top of a plethora of others and using high frequency/volumes to really accumulate fatigue.  At least that's what I think...

Ah man... Seems like everyday there is a new study saying the tried and true methods are "not as good for us as we think".  Pretty soon no one will ice/ stretch/ foam roll/ eat protein/ sleep

Lol, T0ddday, you just answered my question on here that I was asking on the High Jump Thread...  50" SLRVJ... crazy

I will also add another question to Dreyth's multiple great questions (that I also am wondering the answers to)

Adarq,

Would Depth Jumps be effective improving CMJ and DLRVJ for someone who is VERY hip dominant?  Little knee bend, lots of forward bending at the hips/waist, very glute dominant jumper.  A DJ is very quad dominant.  I'm assuming DJ's in this sense will not have much of a carryover since there isn't much of that quad strength/dominance for the DJ's to take advantage of/peak out right?

Maybe for these guys, backward DJ's would be better?

edit:

Also, So if someone increased overall lower body strength significantly using something not THAT intensive like 3 x 8 intensity of squats,  he can obviously can peak out his maximal strength gains without any hypertrophy by recruiting more already present motor units through traditional high intensity low rep squats (something like 4 x 3 @ 90%+).

Can this also be done without low rep heavy lifting and instead using intense depth jumps (although may not be as efficient/fast as low rep lifting)???