Adarq.org

Track (yesterday):

4x50m sprints

DL bounds: 3x7-8 height, 2x8 distance

SL bounds: LRLRx3x20m

Pogos: 3x20

Recovery session (today):

30 mins in the gym foam rolling, stretching and bit of core (sit-ups and weighted leg raise).

Jumps:

5 SVJs

6 DSVJs

6 DLRVJs

6 SLRVJs

All submax efforts as my legs are completely dead, just working on increasing speed of last few strides before jump.

Week 2 - more speed/intensity, less volume

Squat (parallel): Warmup, 1x5@110kgs, 2x4@150kgs, 1x5@110kgs (really focusing on bar speed, as explosive as possible)

Calf raise: 1x15@150kgs, 2x10@160kgs (same as above)

Bss: 3x8/leg@40kgs

DB shoulder press: 3x6@40kgs

15 mins foam roll/stretch post-training

Speed was the focus today. Once my squat reps at 150kgs were greater than ~2secs I stopped.

Have you got any recent vids/YT channel?

Gym

Jump squats: 1x6@16kgs, 3x6@32kgs

Power clean: 5@40kgs, 3@72.5kgs, 2@77.5kgs (basically my 1RM), 30sec between reps

Depth jumps@25'': 2x5

RDL(focus on speed with good form): 2x6@80kgs, 2x6@105kgs

Why do you have a lower 1RM in the power clean than me? wtf...

Well it could be a bit higher but I don't wanna sacrifice form too much. I'm happy building it up in small amounts with good form because it's a lot more technical than say a back squat. I see lots of guys in the gym cleaning 80-90kgs with shit form, I'm sure I could I could heave up 85-90kgs with my back but don't know how effective that would be. So ~75-80kgs is good for singles atm, will definitely try and keep pushing up the weight though.

Jumps:

Few SVJs

8-10 DSVJs - getting high on these, felt really fast, def around 34''

4 DLRVJs

8 SLRVJs - highest prob 34.5-35''

Tried playing around with my technique for SLs today. It's tough though because I jump a lot lower by straightening my take-off leg too much. It's a pretty fine balance between straight enough to act as a lever, and too straight where my stablisers are completely shutting down the jump. But I think I'm holding my run-up speed better. I feel I could get a few inches more if I can just get my technique down right.

Can you drop the bar in the gym you're training in? (when you clean etc)

I can't so when I "drop down" my bar to my thigs from the catch position it really loads the spine and the back... kinda sucks

Not really. There's no setup for Oly lifts in my gym so I do them in/in front of squat racks. It's a uni gym so it's not very hardcore. So yeah I do the same thing, try and quickly drop it to my thighs then put it down w/o loading the back too much but it's not ideal. I think I'd be less cautious about adding more weight if there was a proper set-up.

Jumps 2:

4 SVJs

10+ DSVJs

5 DLRVJs

4 SLRVJs

Felt really good today, was able to jump with a lot of intensity for the DSVJs and DLRVJs. I was gonna do a lot more SLRVJs (the 4 I did were really just warming up) but I kind of tweaked my lower back a little on the last one. Nothing that bad (feels OK today), but didn't want to push it.