Adarq.org

Didn't do Plyo's today or yesterday
My glutes and hams were sore

Okay, I think It's time to establish a concrete goal, and how I plan to achieve it

I think a 40 inch vert by the end of the year is doable, with plenty of hard work
The way I'm going to go about this is to increase Quad, Glute, Ham, Calf and Core strength, as well as increasing reactivity with plyo's
I think I will take it one step at a time, and do all out workouts focusing on only a few of the previously mentioned groups at a time
I want to start with Quads, Calves and Core
Maybe later on I will focus on Glutes and Hams
By the end of this week, my goal is to obtain my 1RM for my squat, which I expect to be around 280 at this point (1x8 225)
Standing calf raises get a lot of praise on this website, so that will most likely be another exercise I will focus on
Weighted Planks are probably going to be my main core exercise
However, I'll research calf and core exercises more before deciding on my set workout
Starting next week, I should have a fully developed workout combining several routines to emphasize Quads, Calves and Core (mostly Quads, though), and maybe some upper body
I'll probably do low intensity plyo's on off days, and leave high intensity for another time

I might skip Squats in tomorrows workout, depending on if my Glutes/Hams are still sore because I want an accurate measurement for my 1RM

4/25/13: 10 hours sleep

Diet: Breakfast: Cereal
-Some dark chocolate
Gym Workout
-Protein Shake
Dinner: Meat on Sticks, Rice, Salad

Gym Workout
Varying Leg Step Ups with dumbbells: 1x16 60lbs, 1x16 80lbs, 1x16 100lbs, 2x16 110lbs
Weighted Planks: 1x60s 45lbs, 2x30 90lbs
Side planks: 1x45s 45lbs
Squat (HB, ATG): 1x5x45, 1x8x135, 1x7x225(failed ATG on last rep), 2x8x185
Seated Calf Raise: 4x8 110lbs
Weighted SL Glute Bridge: 3x30secs 45lbs each leg
Bar Curls: 3x8 65lbs
Chest Press: 1x8 150lbs, 1x2 170lbs

So apparently the season ended Monday, and no one told me -_-

Soo.. I guess this means i'm back to gym workouts

4/24/13: 7 hours sleep
Frisbee practice after school - did some running, and got a sweet layout. Experienced very mild lower leg pain

First Gym workout in like 2 weeks -
Tricep Pulldowns: 4x8 80-100lbs
Ham Curls: 4x8 150-170lbs
Ab Crunch Machine: 3x8 130-150lbs
Bosu Ball Balancing: 120secs x2 per leg
Chest press: 2x8 + 1x4 150lbs
Glute Raises: 3x12 175lbs (max machine weight ) x each leg
Curls with bar: 3x8 60lbs

Been taking it easy this week. The only physical activity I've done is Hacky Sack
Tried doing some jumps today - they weren't as horrible as lately, but still bad. After the very first jump, I started feeling pain in my lower legs I have 3 more rest days until I'm running track again, because there's only like 3 weeks of it left.
SVJ: 27"
RVJ: 30"
I've been icing lower legs, massaging irritated areas, elevating them as much as possible, and running electricity through the pressure points on my lower legs, as well as giving them plenty of rest
But even when I play Hacky Sack, I feel a pain in my lower legs
I can't wait till it goes away

Look guys, my stuff is documented!
http://www.athletic.net/TrackAndField/Athlete.aspx?AID=5311754

Wednesday's meet isn't up yet  I really hope I got 25> on my 200 though

Anyway...

Thursday, 04/11/13: 6.5 hours sleep
No track today
Took a 1.5 hour nap later in the day

Friday, 04/12/13: 4 hours sleep
Track: Stretches, Drills, 5x150m: ran fine the first 2 runs, badly the last 3
I didn't have a ride for like an hour, so I did a Long Jump workout after track
Drills, Ankle Jumps, Quick feet, Lunges, Power Skips, Chicken Jumps, Bounds
I was going to do more, but my ride got there

I'm going to miss the meet tomorrow and let my calves/shins catch a break. My calves started bothering me again today
Frisbee Tourney Sunday

It probably is an overtraining of the calves and possibly quads due to too much track work & what you usually do hasn't changed (in other words, you maintained what you normally do but on top of that you added track work).

When your RVJ goes down and your SVJ stays where it is or increases, it's usually the shock absorbing muscles that are at fault in my experience and logic.

Yeah, that might just be it. I had some calf pain during the first two weeks of track, and lately I've been getting some brutal shin splints during track, too. Any advice?

Hey guys, I'm having some problems with my jump

Recent Journal entry:
"Measured my jump this morning, and I've narrowed down the problem - It's in my reactivity. My SVJ has decreased very little, if at all, since track started. However my RVJ has decreased by a good 6-8 inches (depending on the day). The difference between the two previously was 8-10 inches, and now it's 2-4 inches."

Track started about a month ago. This is my first time ever doing a sport for my school.

So, yeah, there's something wrong with my reactivity. My reflexes have actually improved since the beginning of track, so I don't think it's a 'slow reflexes' problem. On a reflex test I score consistently higher than before by about .015 s.

Today I measured my SVJ again - I jumped up to an inch higher than before. (PR.. whoo-hoo..). Then I measured my RVJ. There was no change in it. My highest SVJ today was actually an inch higher than my lower RVJ's. I began thinking that this was a serious problem. Then I decided to give it 5 more RVJ's to make sure. Strangely enough, I jumped an inch higher than all of my RVJ's in the last two weeks... for 4 of the 5 RVJ's I jumped today. Still, they were still about 5" off of my PR.

This strange development leads me to think there is something wrong with my mindset. On my recent jumps, I just don't feel "explosive". I feel like there's something pulling me down. I feel slow. On my last 5 jumps today, I didn't feel this way. This week during spring break I've been getting a lot of extra sleep, and I don't feel any better than usual. Could this be a result of track?? I have changed little else in my regime

My performance in the weight room this week (which is my spring break -I have replaced track with weight room workouts) Is equal or better in all areas to my performance prior to track. My workouts have been a little more frequent and I don't feel as tired as I did before

What does all this mean??
What should I do?


 

Got about 12 hours of sleep today.
Today's RVJ: 28"
Today's SVJ: 26"

Measured my jump this morning, and I've narrowed down the problem - It's in my reactivity. My SVJ has decreased very little, if at all, since track started. However my RVJ has decreased by a good 6-8 inches (depending on the day). The difference between the two previously was 8-10 inches, and now it's 2-4 inches.

I have not done a plyo workout in more than a month, because I thought track would be a sufficient replacement. Apparently, I was wrong. Oh well. Did two workouts today - one plyometric and one at my gym. Wasn't really too satisfied with either one.

Plyometric (4PM):
Stretches
Shock jumps: 2 sets both legs, 2 sets 1 leg
Ankle jumps: 5x12
Zig Zags: 3x12
Depth Jumps: 5x8 (2 legs)
Weighted jump squats: 3x8 70lbs (started experiencing minor shin pain)
Consecutive vertical Jumps: I did 8 reps jumping off of my right leg, and after 3 reps off of my left leg my shin pain became too much to continue the workout.

Gym (6PM- I wanted to go around 7, but unforeseen circumstances caused me to go at 6):
Cleans: 3x8 115lbs
Curls: 3x8 40lbs
Bench: 3x8 140lbs
Tried to do leg press with 1 foot, and came to the horrible realization that my right leg is much stronger than my left (3x8)
Calf lift: 3x8 210-370lbs
Really tried to isolate the full calf movement- I noticed a huge change in the weight I could do with my legs completely straight, different foot placement, and a change in how much pressure I felt in my calves.
Tried to do Reverse Hyper - couldn't figure out the point of contact with the edge of the bench - decided to look it up later
Lunges: 3x16 90lbs
FREEEEEEEEEE SQUAAAAAAAAT WHYYYYYY...

Not satisfactory. Missing track today makes me reaaally wanna miss it tomorrow to make other commitments. I know how fast missing practice can become a habit..
I hope the plyo's have helped my reactivity. I will do more of them tomorrow.