Adarq.org

I hate you LBSS.

 

last night:

BW: ???
SORENESS: none
ACHES/INJURIES: none
FATIGUE: low to medium

- warm up
included sprints and glute activation

- SLRVJ x 8-10
i'm still terrible at these although i did put together a couple of PR-ish jumps. probably around 27" off the right leg and 26" off the left.

- MR double leg bounds 5 x 5
best were second and third sets, got about a yard past half court, so about 44-45 feet, i think. that's pretty good, actually. need to remeasure the court to make sure i'm not fooling myself.

- squat: 305 x 3,3,3 | 275 x 8,8,8

- push press 115 x 5,5,5

- pull up x 5,5,5

- BSS 100 x 3e,3e,3e

- C1: calf raise x 20
- C1: glute bridge 45 x 10 (back elevated on bench at top of movement)
- C1: ab pull down x 30
- C1 info: 3 rounds, minimal rest

- STRETCH

i think too much. so, after all that wanking about my modification of acole14's template, i'm going to go back to the program adarq wrote out for me last year. i made good gains on it. probably my best gains ever. then, once gym closes and i am adrift, i'll get back into trying to pack pounds on the bar and myself. i've spent nearly 10 months mostly spinning my wheels on that part but i know what it takes now to get to where i want to be. reading joel smith's article the other day reminded me that i'm not in this to squat big. i'm in it to jump high. i've got three more inches to go to be able to put the ball in off a lob. let's roll.

of course, this template still allows me to start with high-volume squatting. gotta wean myself off a bit, i guess. 

session 1:
- warmup
- low volume max effort jumps after warmup (~5-7 x 2)
- MR double leg bounds: 5 x 5
- SQUAT: 3 x 3, 3 x 8 (no long pauses between reps, try to get the reps done non stop, last rep should be hard)
- UPPER
- UNILATERAL: 3 x 3e
- CORE (abs + glute bridges/RDLs/GHR)
- STRETCH


session 2:
- warmup
- 10 yard dashes to fire up: 10 yards x 5
- low volume max effort jumps after warmup (~5-7 x 2) - if feel very stale, 1-step lead ins
- ME MR halftuck: 5 x 5
- ME MR pogo: 3 x 5
- C1: MSEM squat: 1 x 4 (90-95%), 30s or more between singles, bar speed from onset of transition to lockout is essential
- C1: JUMP SQUAT: 2 x 3 (30%)
- C1-info: if it makes it easier, to db jump squats, jump squats come nearly immediately after a set of MSEM.. so: MSEM, jump squat, rest 2min, jump squat, rest 3min, repeat..... 2 rotations
- S1: dips @ 50 total
- S1: inverted rows @ 50 total
- CORE (abs + glute bridges/RDLs/GHR)
- STRETCH


session 3:
- warmup
- 10 yard dashes to fire up: 10 yards x 5
- low volume max effort jumps after warmup (~5-7 x 2)
- ME MR tuck: 5 x 5
- ME MR pogo: 3 x 5
- C1: MSEM squat: 1 x 8 (80-85%), 15-30s between singles, bar speed from onset of transition to lockout is essential
- C1: JUMP SQUAT: 2 x 3 (30%)
- C1-info: if it makes it easier, to db jump squats, jump squats come nearly immediately after a set of MSEM.. so: MSEM, jump squat, rest 2min, jump squat, rest 3min, repeat..... 2 rotations
- S1: dips @ 50 total
- S1: inverted rows @ 50 total
- CORE (abs + glute bridges/RDLs/GHR)
- STRETCH


session 4:
- warmup
- 10 yard dashes to fire up: 10 yards x 5
- low volume max effort jumps after warmup (~5-7 x 2) (replaced by depth jumps if court is unavailable)
- ME MR double leg bounds: 5 x 5
- ME MR tuck: 5 x 5
- ME MR pogo: 5 x 5
- STRETCH


basically:

Day 1: session 1 volume strength
Day 2: recovery
Day 3: recovery
Day 4: session 2 power
Day 5: recovery
Day 6: session 3 power
Day 7: recovery
Day 8: reactive "deload", still max intensity but no lifting
Day 9: recovery and or session 1

http://www.adarq.org/forum/performance-training-blog/the-2011-blueprint-better-gains-through-improved-clarity/msg77824/#msg77824

i envy your journal man...

ridiculous.

shit i forgot about that thing. cool...

LBSS, what's your current SVJ, and SVJ PR? 

Curious to know, since your max squat is basically at the 2xBW mark

all-time PR on a jump mat (in socks) was 28" but that was just once. my gym's jump mat grew legs after that so i haven't had a comparable test in two years. chalking my hand and jumping to touch the padding on the backboard put me at like 26".

this is what i mean by lack of explosiveness. to be fair, though, i basically never practice SVJ. i'd improve after a month of just doing it regularly, i think.

and yet you still respond...you're forgetting the first step of the debug system:

^^^ OUTSTANDING POST IS OUTSTANDING. reconsideration will occur. good day to you.

mmmmmmkay so here goes. based on earlier with some modifications to keep exercises in order from faster-->slower. my only doubt is about the speed-ish day being right after the heavy legs day. but that's more or less how acole had it set up. thoughts?

DAY 1: Gym - heavy legs (mainly quads, glutes)
- DLRVJ x5-15 depending on feeling
- Squats 3x3 @85% OR 2x3 MSEM @ 90-95%
- BSS 3x8
- Hip thrust 3x10
- Calf raise 3x20
- Core, UB superset/circuit as I've been doing them

DAY 2: Speed-ish
- ME sprints 3-6x30-50m (OR 6-10x10-15m if done indoors)
- DL bounds 3x8
- LL/RR bounds very submax 5x8-10
- low-volume interval sprints (OR jump rope if done indoors)

DAY 3: Rest OR optional Cardio
- light jump rope/foam roll/stretch
OR
- medium-volume interval sprints/foam roll/stretch

DAY 4: Gym (explosive exercises/hamstrings)
- DLRVJ x5-15 depending on feeling
- Depth jumps 3-4x4-6
- Jump squats 2x3 @ 20-30%
- squat MSEM 1 x 6 @ 80-85%, strong focus on speed
- RDL/GHR 3x8 (start really light, this is going to murder me at first)
- Core, UB superset/circuit as I've been doing them

DAY 5: Jumps
- 6+ of each jump (DLRVJ, SLRVJ, SVJ)

DAY 6: Rest OR optional Cardio
- light jump rope/foam roll/stretch
OR
- medium-volume interval sprints/foam roll/stretch

DAY 7: Jumps
- 6+ of each jump (more effort than Fri)