Adarq.org

Gym

Squat: 1x6@70kgs, 1x6@120kgs, 1x6@130kgs, 2x6@140kgs, 1x8@120kgs, 1x4@70kgs

Unilat. calf raises: 3x25/leg@32kgs

UB stuff

Squats were good today. FINALLY getting weight back up to PR levels after being very inconsistent with it over last few months. My aim is just to consistently push it up week by week, hopefully get to 150kgs x 6 by end of Jan.

Do you always jump with that BIG "depth jump" before the plant?

Gym

UB stuff - free dips, bench: 2x8@70kgs, 3x7-8@80kgs, lat pull, tricep pulley

Core - med ball situps, ob twists

Squat: 1x10@70kgs, 1x8@120kgs, 1x8@130kgs, 1x6@140kgs, 1x6@120kgs, 1x4@70kgs

Same as last session with squat but felt a bit easier, got a bit deeper prob as well (calves touching hamstrings each rep)

Quote from: acole14 on January 14, 2012, 05:11:06 am

Jumps at 10' ring

4 SVJs

6 DSRVJs

10 SLRVJs

Vid of best attempts:
[youtube]http://www.youtube.com/watch?v=onjc3w9cPnE&feature=youtu.be[youtube]

My standing jumps sucked today, I just couldn't push off the floor properly, kept shuffling my feet before I jumped. Running jumps were average-good, getting about the same height as I have been in the past with my basketball shoes, which increase my SR by about 1cm or so. I'm still having trouble when I try to increase my run-up speed on my RVJs, which is annoying as I have actually improved my acceleration and top speed a far bit through my sprints and bounding. I want to transfer that improvement to my RVJs. Just need more practice with jump technique and just doing more pure jumps sessions I think (tempted to start long jump training again because I never had problems with this when I was doing jumps training regularly).

Yeh it's weird. You'd think if you progress in 1 area (in your case top speed and acceleration) another area would naturally follow (run up speed RVJs) but it isn't always the case. My SVJ has improved like 6 inches in the past couple months but i wreckon my running vert is still around the same or only increased 1 or 2 inches max. But it's probably coz i havn't done much/any sprints or plyos for months and have been mainly focussing on strength. So yeh it's probs the same in your case just run up speed specific for RVJ and just practicing on RVJ's a lot.
Are you still on holidays?

Yeah I wish it did work like that! Haha but as you say it's all about specific training. My standing has improved at a much faster rate than my running as well. Yep still on hols before starting fulltime work, good to get consistent training in.

Track

60m, 80m, 60m sprints

30m bounds: 4xLRLRLR, 3xLLRR

3x6 tuck jumps

Was 35C degrees today, track felt prob about 40 so I didn't go too hard today. First training in awhile due to moving house (which is a pretty good workout anyway).

You'll get it next time bro. Do you follow the NBL at all? Tigers are doing terrible!

Training's been a bit disrupted this week because I had to have some minor surgery on my eye, and also my left foot got a bit bruised from me stupidly running in old spikes last week.

Track

Warmup

80m, 100m, 120m sprints at 100%

30m bounding: LRLRLRx3

Depth jumps: 2x6 from 24''

Gym (yesterday)


Lunge: 3x7-8/leg@50kgs

Clean: 2x5@40kgs, 2x5@50kgs

Pull-ups: 8, 7, 6

Shoulder press/flys: 3x8@30kgs

Track

Warmup

Pogos: 3x20

Sprints: 5x60m

SL Bounds: LLLx2, RRRx2 (15m), LRLRLRx4(30m)

DL Bounds: 2x20m for distance, 1x20m for height

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I've re-thought my training approach a bit as my running jumps have really stagnated over last few months. I'm happy my SVJ is improving but in reality I'd need a 40''+ to dunk (especially with my poor reach) , and it isn't really my goal. The plan is to do more intensive bounding sessions and at least 1-2 pure jump sessions a week. Focus is on maintaining or improving leg strength, eccentric strength and keep working on technique.

I'm thinking something like this:

Mon: GYM - Leg strength - heavy squats, heavy calf raises, light reverse hypers (+upper body maintenance)
Tues: TRACK - Sprints/bounds (+basketball game at night, with light jumping prior to game)
Wed: Rest
Thurs: GYM - Explosive strength - jump squats, cleans/snatch, lunge/step-ups (+upper body maintenance)
Fri: TRACK - Longer tempo sprints (eg. pyramid 80-120-150-120-80), depth jumps, bounds
Sat: Rest
Sun: JUMPS- several SVJ and RVJ attempts

So I'm bounding 2x per week, and working on technique 2x a week, while trying to steadily improve base leg strength. I know that there isn't much emphasis on P-chain muscles with the lack of deadlifts, but I think my P-chain gets a good workout through squats, lunges, reverse hypers, even sprints. Still fine-tuning it though at this stage so DLs might come in, love to get some advice.

In terms of other stuff:
Weight: approx 81-82 kgs, and BF% is probably around 9-10% (did a few internet BF% calculators using waist, neck, hip, height measurements and got an average of 8.5%, but they're not the most accurate test).

Diet: Between 130-150g of protein per day and enough calories to maintain muscle mass, heaps of water.

Looking to try this for a month or so and if I'm not getting gains then try a new approach (either focus purely on strength, JackM split style, or put more emphasis on plyos/bounds).