Adarq.org

BW = ???
SORENESS = traps (?)
ACHES/INJURIES = none
FATIGUE = low

- warm up
incl 3-step SLRVJ x 8, got second set of 4 on camera but obviously it was the shittier set. also incl DSVJ.

- DLRVJ x 10
shite, just pure unadulterated shite

- jump squat 2 x 3 x 95

- squat 3 x 5 x 275

- dip 10+3+3+2 x +25

- pull up 10+3+3 x bw
 

- ab pull down 3 x 15

- stretch

- bit o' jump rope

taking the day off work as a comp day for my trip. have a ton of errands to do and suchlike so i figured i'd go in the morning. jumping was awful although i think i PR'd on the SLRVJ. turns out limiting myself to a 3-step approach is good. will post compilation video later. i know i keep saying that. but DLRVJ was just awful, slow, unexplosive, barely above 30.

BW = 168.5
SORENESS = low back, glutes, hamstrings
ACHES/INJURIES = none
FATIGUE = low to moderate

- warm up
included a few SLRVJ, DSVJ and DLRVJ. DSVJ were just over 30, DLRVJ 31-31.5. pretty bad but not as catastrophically shitty as last week. progress. SLRVJ were lol-worthy, as usual. have video, will post later.

- jump squat 2 x 3 x 95

- squat 3 x 5 x 265

- SS1: jump rope x 30s
- SS1: DB OHP 10e x 30
- SS1: DB row 10e x 50
- SS1 info: 5 rounds, 30 sec between exercises. worked out to 30/30 work/rest.

- stretch

true, true. to be fair to myself, i did not say that i was going to launch right into this program. if you look at the OP, my plan is still to ramp up carefully back to where i was, with basic jumps and squats, and then go from there. hell, i'm still gaining back the weight i lost after three weeks of um, well, diarrhea. so we are in complete agreement about what i should do right now. the question is more what's next. you've made your opinion pretty clear, which i appreciate.

yesterday:

BW = 167
SORENESS = none
ACHES/INJURIES = left Achilles tendon
FATIGUE = low

- warm up

- SL box jump 3 x 3e

- depth jump 3 x 3

- pogo 3 x 5

- jump squat 2 x 3 x 95

- squat 3 x 8 x 245

- calf raise 2 x 15 x 135
hard

- DB push-up-to-row 2 x 8e x 25e
harder on core than i expected

- stretch

*** break ***

- tennis x 30 minutes
perpetually shakin' off the rust...

there was some kind of event going on on the basketball court so i subbed in some other things for the normal jumps. have video, will post. squats were easy. calf raises surprisingly hard. kept the UB stuff easy because i'd been there forever already and wanted to go play tennis with my dad.

thank you, t0ddddddday. a coach is unlikely because i can't afford one, and also to be honest because i wouldn't even know where to start looking for a decent track coach. i know an excellent strength/gymnastics coach (this guy: http://www.beastskills.com/) and a good oly lifting coach. both are friends. but no one who knows jack about sprinting or jumping. which is why this forum is great.

getting better at single-leg jumping is a secondary goal to being able to dunk. i'd be perfectly happy with a dunk off two feet, off a lob. that would count in my own judgment of myself, which at the end of the day is what i care about. and i'm much closer to that in any case. my guess, though, is that getting better at SL jumping would help the DLRVJ.

so, you'd recommend something like what i'd posted before, but with overhead shot throws, single leg bounding, pop-ups, run-throughs, standing single legs, 3-steps, etc.? i don't know what the bold ones are. tweaked program is below, with changes in bold where i remembered to do it. thursday is per the updated version i did after steven reminded me that i should squat more often. i made good gains about 6-8 months ago on multiple MSEM sessions per week.

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 4x8
- LLL RRR bounds submax 4-6x8-10
- 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)
- SLRVJ drills (standing single leg, 3-step submax)
- DLRVJ x5-15 depending on feeling
- 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)
- calf raise 3 x 20
- 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)

BW = 168
SORENESS = hamstrings
ACHES/INJURIES = none
FATIGUE = moderate to high

- warm up

- DSVJ x 10
pretty bad

- DLRVJ x 5
awful

- MR half tuck x 30,23,35

- jump squat 2 x 3 x 95

- squat 3 x 5 x 225
no wonkiness. yay.

- OHP 10+3+3+3+3 x 85

- chin up 10+3+3+3+3 x bw

- ab pull down 3 x 15

- stretch

Weak.

Muscles are nonsensical they have nothing to do with this bullshit.

don't kill it by overusing it, raptor.

So if someone wanted to increase his squat from 1xBW to 2.5xBW and his next plan is to do hypertrophy to gain some mass, which would be more muscle fibres to utilize. Would it be more wise to:

try increase your squat in the hypertrophy until you reach 2.5xBW

or

should the aim be increase muscle mass, which includes the squat but finish off when you have acquired enough mass and then move on to a strength training routine to carry on increasing your squat where you left of but instead of moving slowly like it was done during hypertrophy but with speed in mind.

or

is there another way because the aim is to increase squat and the hypertrophy workout is next.

lol.