Adarq.org

@lancests re: jonesy video: ohhhhhhhh, i get it. thank you.

@steven-miller

thanks for your thoughts. i mean that genuinely, despite what you will read in the next sentence. this might just be the pride talking, but please go fuck yourself for calling me a novice. to be fair, i'm still quite a novice at reactive-type things. or, if not a novice, still bad at them.

squats and basic jumps are what i've been doing for two years. improvement of at most 4.5 inches on DLRVJ in that time despite a 50 pound increase in squat and no change in BW. i know my squat still ain't great and -- before you point it out because god knows you'll want to -- i know 50 pounds is not great as far as 2-year improvements go. but i squat 2x bw. it's "enough" for now. i could always be stronger, but i think what's holding me back is more the inefficiency and lack of power.

the point is, i need to try something else.

also, if i get back home and the intro block i planned sees me making continuous gains, i'm not going to switch to this just because. i'll stick with the squats and jumps, jumps and squats. simplicity is a good principle for training. but this plan is also simple, just has a bigger focus on jumping and sprinting and a lower focus on strength. and if i don't make improvements on it, i'll stop.

on the other hand, you're probably right about there not being enough strength work. perhaps i should squat on the second strength day, as well, perhaps in place of the depth jumps. and you might be right about power snatches being inefficient and very light for me right now. still, they're light enough to also not be draining and it can't hurt to keep learning the movement. so thursday could be:

THURS: Gym (explosive exercises/hamstrings)
- DLRVJ x5-15 depending on feeling
- power snatches x10-15, doubles or singles
- Jump squats 2x3
- squat 3x3 @85% OR 2x3 MSEM @ 90-95%
- RDL/GHR 3x8 (start really light, this is going to murder me at first)
- Core, UB superset/circuit as I've been doing them

anyone else on that tweak?

I vote your SVJ would got up a few inches with practice. Your jumps look solid and strong but not overly reactive. I feel your pain in the fast-twitch dept. In fact your run up and plant looks damn familiar .

you're right about the SVJ. true of SLRVJ, too. as you'll see when i get some video up, they're so ugly that they can't not improve.

Sorry, you may have mentioned it before but what kind of athlete are you?  Are you competing in the jumps or sprints or just interested in jumping high vertically?

You claim you are really unreactive, do you have any videos of this unreactivity on display, for example of your bounding attempts?

I ask because you said your approach vertical is 34 inches but your standing vertical is only 26 inches... that doesn't sound like an athlete whose super slow and unreactive!

All, said your template looks good even though I am a little lost on the terminology, but the main point (focusing on the specifics) is something I will always agree with.

i'm just trying to dunk. once i can i'll get back into competitive sports but for the time being it's just that. whether that's getting back into ultimate (which i stopped playing because i started spraining my ankle at least once a summer and that gets in the way of, well, everything), i don't know. my standing vert would probably be better if i EVER practiced it. i have gotten much, much more efficient at DLRVJ because i've done it more consistently. i'm not completely without reactive ability -- actually, i'd say i'm probably average -- but what athletic ability i have doesn't seem to lend itself to fast-twitch things.

here's a video of a couple jumps from last month. ordinary-ish day, these are around 32. i don't always jump-stop that badly. also, i put one of my first-ever attempts at LRLR bounds on the video, too, although it's almost too embarrassing to post.

<a href="http://www.youtube.com/watch?v=YMgzORu7rek" target="_blank">http://www.youtube.com/watch?v=YMgzORu7rek</a>

i will take and post more video when i get home. sprints, SVJ, DL and SL bounds, DLRVJ and SLRVJ.

a side note: my libido is lower than i can ever remember it being since i had a libido. it's not gone, but i haven't jacked off (or had sex, obviously) in probably five days. unheard of.

***cross-posted from my journal.***

i've been thinking about what to do when i get back from this trip. there will obviously need to be a couple of weeks to get things back up to a reasonable level -- i hope the drop-off will not be as severe as my last couple of trips. at least i put some decent work in in islamabad haven't lost ten pounds like i did in afghanistan last year. that was bad.

at any rate, i really like acole14's setup so i think i will steal/modify it for myself. once my strength is back up to a reasonable level, i need to increase my focus on speed, power, and reactiveness. strength is okay but i remain slooooow, SVJ is no better than 26" even though my DLRVJ got as high as 34+ max and 32+ consistently for a while in there. and SLRVJ is, as discussed with raptor in the knee collapse thread, a joke. i think improving bounding, leaping and sprinting will give me a boost. literally. also, calf work. without further ado, draft plan for the summer:

note: warm ups will always include glute activation, e.g., lancests wall poses, and submax jumps of various kinds, including SLRVJ's, skips for height, line hops, etc.

transition weeks will be (TF=technical failure, i.e., until it gets worse than normal):

MTW(S/Su)
- DLRVJ/depth jump x TF/4x4
- MR half tuck 3 x TF
- power snatch/drills
- squat 2-3x5-8
- Core, UB superset/circuit as I've been doing them

then once i've got the squat back up to ~2x5x285 again i'll start in on the fun stuff, as follows:

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

TUES: Track
- ME sprints 3-6x30-50m
- DL bounds 3x8
- LRLR bounds very submax 5x8-10 (i am so bad at these that i literally can't go ME)
- low-volume interval sprints

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

THURS: Gym (explosive exercises/hamstrings)
- DLRVJ x5-15 depending on feeling
- power snatches x10-15, doubles or singles
- RDL/GHR 3x8 (start really light, this is going to murder me at first)
- Jump squats 2x3
- Depth jumps 4x4
- Core, UB superset/circuit as I've been doing them

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

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

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

once again, all love to acole14 for the template. any thoughts? might try to do tuesdays and fridays in the morning, as those workouts will be shorter and that'll allow more rest before the next pair of workouts, unless people think that's dumb.

i'll follow acole's ON/ON/OFF schedule week-wise, keeping volume the same but dropping load in the third week, unless there is a planned off week that i can't help, in which case i'll go with on weeks until then. for example, going to two out-of-town weddings this summer. so those weekends will be off whether i like it or not. hopefully the combination of booze/rest those bring will lead to big jumps the week after. 

i really need to get my brother's bike back in action and start using it.

ended up having a work dinner last night and then doing more work after i got home. 

i've been thinking about what to do when i get back. there will obviously need to be a couple of weeks to get things back up to a reasonable level -- i hope the drop-off will not be as severe as my last couple of trips. at least i know i haven't lost ten pounds like i did in afghanistan last year. that was bad.

at any rate, i really like acole14's setup so i think i will steal/modify it for myself. once my strength is back up to a reasonable level, i need to increase my focus on speed, power, and reactiveness. strength is okay but i remain slooooow, SVJ is no better than 26" even though my DLRVJ got as high as 34+ and 32+ consistently for a while in there. and SLRVJ is, as discussed with raptor in the knee collapse thread, a joke. i think improving bounding, leaping and sprinting will give me a boost. literally. without further ado, draft plan for the summer:

warm ups will always include glute activation, e.g., lancests wall poses, and submax jumps of various kinds, including SLRVJ's, skips for height, tuck jumps, etc.

transition weeks will be (TF=technical failure, i.e., until it gets worse than normal):

MTW(S/Su)
- DLRVJ/depth jump x TF
- MR half tuck 3 x TF
- power snatch/drills
- squat 2-3x5-8
- Core, UB superset/circuit as I've been doing them

then once i've got the squat back up to ~2x5x285 again i'll start in on the fun stuff, as follows:

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

TUES: Track
- ME sprints 3-6x20-50m
- DL bounds 3x8
- LRLR bounds very submax 5x8-10 (i am so bad at these that i literally can't go ME)
- low-volume interval sprints

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

THURS: Gym (explosive exercises/hamstrings)
- DLRVJ x5-15 depending on feeling
- power snatches x10-15, doubles or singles
- RDL/GHR 3x8 (start really light, this is going to murder me at first)
- Jump squats 2x3
- Depth jumps 4x4
- Core, UB superset/circuit as I've been doing them

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

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

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

once again, all love to acole14 for the template. any thoughts? might try to do tuesdays and fridays in the morning, as those workouts will be shorter and that'll allow more rest before the next pair of workouts, unless people think that's dumb.

i'll follow acole's ON/ON/OFF schedule week-wise, keeping volume the same but dropping load in the third week, unless there is a planned off week that i can't help, in which case i'll go with on weeks until then. for example, going to two out-of-town weddings this summer. so those weekends will be off whether i like it or not. hopefully the combination of booze/rest those bring will lead to big jumps the week after. 

i really need to get my brother's bike back in action and start using it.

Terry Gross is boss although my cousin (an actress) pointed out that she sucks at interviewing actors: infantilizes them or asks insulting questions. But in general she's awesome.

Diane Rehm is also really good, not sure if she's podcasted but I'd guess she is. Her voice is wacky. My uncle (father of that cousin -- talented family) has been on her show at least once.

I put this up only for people to see, in their own experiences when they have a "flat tire", what's actually going on. Obviously you can collapse at different joints etc, but you get the idea.

You can even see the plant-"attack" wasn't proper either, it's like my body said "hey the glutes/hams are tired, I don't want to load them too much, why don't you load the quad a ton instead?"

remind me to take and post some video of me attempting to jump SL when i get back to the states. then you'll see what joint collapse looks like on someone for whom joint collapse/quad overloading is the norm. a few weeks ago i was jumping with a friend and when i tried to go SL he got this surprised look on his face and said, "oh shit, i thought you were going to take another step. the last step didn't even look like a real plant step."