revisiting the "stole acole14's template" thread, here is what t0ddday originally prescribed. goal is to get two of each type in per week. avishek, where you at? you want to do these track workouts when it gets warm? banneker high school? or cardozo? t0ddday, how much rest between each workout? 4 a week means at least one day with no rest. unless i do 2-a-days.
on that note, i also got in touch with my buddy who has the old gym booked for bball in the mornings. that would lend itself to 2-a-days.
either way, will not shift gears until indoor ultimate season is over, at which point i'll be in better shape and also once again have rest days in the middle of the week.
*** Track Workout ***
1) Dynamic Warmup, Leg swings, Fast leg, Skips, Strides
2) 10 Measured overhead backward shot tosses (16lbs, aim to get better at these every workout, do these on a field where you can measure your throw, more than 13 yards is required, getting close to 15 yards is good, close to 17 is very very good).
- Bounding/ Jumping ( choose about 3 of them and also include the running SL vertical jump and REALLY focus on improvement) -
1) 3-6 standing broad jumps
2) 3-6 Depth broad jumps (should go a lot farther on these)
3) 2-3 4 double leg bounds, 8 DL leg bounds (again measure these, hopefully you 4 DL bound is better than 4X standing broad jump)
4) Measured Single leg bounds** (ie LLLL or RRRR)
5) Measured Standing Triple jumps**
6) Running SL vertical jump (3 step, 6 step)
- Running -
1) 3-4 Full effort measured 60m sprints (Hand time will suffice as long as you have a buddy who can provide somewhat repeatable times)
2) Tempo Work (If necessary for fat loss, skip if you do weights following track work)
** Either do these full intensity and try to progress OR if you don't feel like you have the hang of it (ie you go less than 10 yards, or you don't get a full cycle in each leg or can't coordinate the arm swing... Then include them as part of the warmup and drill the form until you have it)
**** Weights/Gym Workout ****
1) Warmup
2) Powerclean or Powersnatch -> work up to a challenging weight for a couple triples
3) Squat. Work up to a challenging but not max single. Do 2-3 sets of 3-5 with 80% of this.
4) Standing Push Press
5) Deadlifts (Optional)
6) Circuit (Here is where you can do RDLs, Calves, Pullups, etc. This stuff is important but your mindset when you come into the gym should be in order of preference: Squat more, Snatch\clean more, push press more/deadlift more. Thinking about much more than this will cause you to lose focus. )
7) Standing vertical jumps/Running vertical jumps [10 each]
IMO, whatever you do, you need to have a change from your current training approach which seems to be something like 3x gym a week doing squats and tucks/SVJs/depth jumps together in the same session. I heard a great quote from some S&C podcast I listened to lately that made me think of your current problem:
"Everything works, but nothing works forever".
Should your current training approach give you consistent vertical jump gains? Yes. But is it working at the moment? Seemingly not. I think you could possibly benefit from a change of mindset from a strength-based approach to an speed/explosiveness-based approach for awhile. You could probably do any of the following:
- Todday's program which has more of a track slant;
- Joel Smith's 1-legged jump program (mix of strength work different to your current lifting, and bounding sessions);
- Mini-periodisation setup where you alternate between short explosiveness/speed blocks and have a deload/rest week every few cycles to go for PRs;
- Train with Avishek (I REALLY like this idea as he's basically your polar opposite, would be very interesting).
Up to you, I know in the past you've gotten gains when your squat numbers have been near PR levels so you might not want to decrease the strength emphasis. I guess my thinking lately is that leg strength measures are very important for vertical jump up until a certain relative level (each individual's number is probably different depending on style, structure etc., but let's say say 2xBW for squat or 2.5xBW for DL). Beyond this point though, unless you are really committed to gaining freakish relative strength like Kingfish or those Broz lifters (fairly long-term effort/impossible for some), then eventually I think you'll have to incorporate more speed/strength expression work if you wanna get higher.
Just my $0.02, whatever you do I'm really hoping you get some good results. I know it can be fucking demoralising when you start plateau-ing.
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although they are way easier now I'm <80kgs)
