Author Topic: AGC's journal  (Read 522431 times)

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Mikey

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Re: acole14's journal - DUNK OR DIE
« Reply #150 on: February 07, 2012, 07:13:55 am »
0
That routine looks good man. I'd probs train on wednesday at the gym because i like going to the gym at least 3x a week but if you can still get stronger only going 2x than do it.
"IMO, It didn't happen if it's not on vid/official"- adarqui

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AGC

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Re: acole14's journal - DUNK OR DIE
« Reply #151 on: February 09, 2012, 08:12:25 am »
-1
Gym

Lunge: 2x6/leg@60kgs, 2x6/leg@70kgs

Clean: 2x5@50kgs, 2x5@60kgs

Jump Squat: 3x10@20kgs

Chin-ups: 12, 10, 8

BW Dips: 3x8

AGC

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Re: acole14's journal - DUNK OR DIE
« Reply #152 on: February 10, 2012, 12:18:09 am »
-1
That routine looks good man. I'd probs train on wednesday at the gym because i like going to the gym at least 3x a week but if you can still get stronger only going 2x than do it.

Thanks man. Yeah I think twice a week for legs is enough to boost strength including everything else. I'm thinking maybe go Wed for core and UB maintenance or something.

Track

Warm-up

60m, 100m, 120m, 100m, 60m (100s at 12.5/12.6sec at ~85% effort)

20m Bounds: LRLRLRx4

Depth jumps: 3x6 at 24''


AGC

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Re: acole14's journal - DUNK OR DIE
« Reply #153 on: February 12, 2012, 05:13:52 am »
-1
Jumps@10'

6 SVJs

10+ (lost count) 1-step VJs

10+ SLRVJs

5-6 DLRVJs

3x10 Single-leg low box jumps to finish

Pretty good session, I had been feeling some very mild shin splint pain in my left leg from increased bounding activity so was a bit hesitant to go all out but it feels fine now.


AGC

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Re: acole14's journal - DUNK OR DIE
« Reply #154 on: February 13, 2012, 04:13:08 am »
-1
Gym

Squat: 1x6@90kgs, 1x6@120kg, 1x6@140kgs, 1x6@145kgs, 1x6@120kgs, 1x8@70kgs

Calf raises: 3x20/leg@32kgs, 1x20/leg@12kgs

Dumbbell press: 3x8@70kgs

Couldn't get 150kgs x 6 again, was a bit drained mentally from working all day. Will aim for 152.5kg for 6 in two weeks.

AGC

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Re: acole14's journal - DUNK OR DIE
« Reply #155 on: February 14, 2012, 02:25:15 am »
-1
Track

Warmup

Sprints: 4x60m

25-30m Bounds: LRLRLRx3, LLRRx3

DL Bounds: 3x8

Pogos: 3x20

AGC

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Re: acole14's journal - DUNK OR DIE
« Reply #156 on: February 16, 2012, 06:12:11 am »
-1
Gym

Lunge: 4x8/leg@70kgs

Clean: 4x5@50kgs

Calf raises: 4x30@16kgs

Jump Squats: 2x12@16kgs, 2x12@20kgs

Pull-ups: 12,10,10

AGC

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Re: acole14's journal - DUNK OR DIE
« Reply #157 on: February 16, 2012, 11:13:32 pm »
-1
Track

Warmup

Sprints: 80,100,120,100,80

Bounds: LLLx2, RRRx2, LRLRLRx3

Depth jumps: 4x6@24''

AGC

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Re: acole14's journal - DUNK OR DIE
« Reply #158 on: February 19, 2012, 05:30:06 am »
-1
Jumps:

6 SVJs

15+ 2-step VJs

6 SLRVJs

Felt pretty good today, was able to grab ring with both hands off 2-steps. The court I jumped on was too slippery for many full speed RVJs however.

I think I need to add in a rest week (similar to the Joel Smith block I did last year), mainly to let my shins recover a bit from the bounding and to try for max jumps at end of week. I think a two week on, one week off approach will work OK, with the rest week something like:

Mon: Weights - squats (maybe try slightly lower weight, higher reps)

Wed: Track - sprints, bounds and sub-max jumps

Fri: Weights: lunges, calf raises, jump squats, oly lifts (light)

Sun: Jumps (max effort)

AGC

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Re: acole14's journal - DUNK OR DIE
« Reply #159 on: February 20, 2012, 04:29:12 am »
-1
Gym

Squat (focusing on speed): 2x10@60kgs, 3x10@80kgs, 2x10@90kgs (~50% of 1RM)

Calf raise: 3x25/leg@35kgs

UB stuff

Felt weird squatting so light  :huh:


TKXII

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Re: acole14's journal - DUNK OR DIE
« Reply #160 on: February 21, 2012, 12:20:51 am »
0
Looks like your' on a power phase. Kinda like me, except I might go strength again soon.

You didn't squat heavy like you said you would in your plan on Mondays. I think this is because secretly, you don't "feel" like it. As crazy as it sounds, once you start doing really fast high RFD exercises, the desire to perform slow lifting quickly vanishes. SO I'd stick with jump squats and or 1/2 squats.

However, say you do heavy slow squats Monday. I'll strongly suspect they will in some way screw up your bounding two-three days later, because they create a slow-quad dominant motor pattern, whereas bounding is just so different than lifting it needs to be trained in bulk with the absence of lifting imo. Tell me if I'm wrong though, for me it's just strikingly obvious. For standing bounds, strength training can improve them, but for 3-4 step introduction bounds, it doesn't help at all, even 1 workout can slow me down a little.

This is what I have come to over the past 5-6 months. But more research neesd to be done.

As far as the deadlifts, you can probably maintain it and do it infrequently, once every 3-4 weeks and still see strength gains. Other than that, bounding will work your glutes, but got strength, go with single leg DLs with your back toes on the ground for balance and support, but infrequently, for the RFD issue. Dumbells work fine. I think the cleans though will hit your glutes more than enough.
"Performance during stretch-shortening cycle exercise is influenced by the visco-elastic properties of the muscle-tendon units. During stretching of an activated muscle, mechanical energy is absorbed in the tendon structures (tendon and aponeurosis) and this energy can subsequently be re-utilized if shortening of the muscle immediately follows the stretching. According to Biscotti (2000), 72% of the elastic energy restitution action comes from tendons, 28% - from contractile elements of muscles.

http://www.verkhoshansky.com/Portals/0/Presentations/Shock%20Method%20Plyometrics.pdf

Raptor

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Re: acole14's journal - DUNK OR DIE
« Reply #161 on: February 21, 2012, 06:21:36 am »
+1
I didn't read further after I saw " your' "
Current PR status:

All time squat: 165 kg/Old age squat: 130 kg
All time deadlift: 184 kg/Old age deadlift: 140 kg
All time bench: 85 kg/Old age bench: 70kgx5reps
All time hip thrust (same as old age hip thrust): 160kgx5reps

AGC

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Re: acole14's journal - DUNK OR DIE
« Reply #162 on: February 21, 2012, 07:04:25 am »
-1
Looks like your' on a power phase. Kinda like me, except I might go strength again soon.

You didn't squat heavy like you said you would in your plan on Mondays. I think this is because secretly, you don't "feel" like it. As crazy as it sounds, once you start doing really fast high RFD exercises, the desire to perform slow lifting quickly vanishes. SO I'd stick with jump squats and or 1/2 squats.

However, say you do heavy slow squats Monday. I'll strongly suspect they will in some way screw up your bounding two-three days later, because they create a slow-quad dominant motor pattern, whereas bounding is just so different than lifting it needs to be trained in bulk with the absence of lifting imo. Tell me if I'm wrong though, for me it's just strikingly obvious. For standing bounds, strength training can improve them, but for 3-4 step introduction bounds, it doesn't help at all, even 1 workout can slow me down a little.

This is what I have come to over the past 5-6 months. But more research neesd to be done.

As far as the deadlifts, you can probably maintain it and do it infrequently, once every 3-4 weeks and still see strength gains. Other than that, bounding will work your glutes, but got strength, go with single leg DLs with your back toes on the ground for balance and support, but infrequently, for the RFD issue. Dumbells work fine. I think the cleans though will hit your glutes more than enough.

Heavy: yes, slow: no. When I'm doing them I try to do them as explosively as possible (in fact if I 'stall' coming up then I stop as the weight is too heavy to lift explosively). I don't think it's affected my bounding too much, and the program I based this on (Joel Smith's SLRVJ improvement) calls for bounds sessions after heavy 1/2 squats and box step-ups etc, and it's pretty solid. But I hear what you're saying. I want to get my squat to nearly 2.3-5x BW and when that happens I'll prob focus more on utilising that strength with 1/2, jump, REA squats etc. Not 100% convinced on why strength training woudn't help running bounds in the long run...interested to hear what Raptor thinks.

Good point on the DLs, might try and include SL dumbbell DLs at some point.
 
(Re not doing heavy squats this week, read above: I'm having a rest/recovery week to try and get some good high jumps in this w/e)

AGC

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Re: acole14's journal - DUNK OR DIE
« Reply #163 on: February 21, 2012, 10:35:01 pm »
-1
Track

Warmup

2x20 pogos

Few 30m acceleration sprints (80%)

3x6 tuck jumps

Few 20m LRLRLR bounds with 10m lead-in (low intensity)

1x40m 1-2-3-jumps (SL)

My legs felt like a pile of bricks hitting the ground today after basketball last night (in which I hit the deck a few times) but feel good now post-training.

TKXII

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Re: acole14's journal - DUNK OR DIE
« Reply #164 on: February 22, 2012, 12:50:57 am »
0
word, time will tell. I thought you were squatting light or something but it was only 2 planned squat workouts anyway. yeah over the summer I bounded a lot, and didn't lift much.  After lifting for a few months, then bounding again, my bounds look a lot better that's for sure. But they look even more better when that strength is transferred as it had the past 2 mos. I just think it's hard to lift heavy, while performing a lot of fast intense exercises cuz it confuses your brain. But yeah keep it up!
"Performance during stretch-shortening cycle exercise is influenced by the visco-elastic properties of the muscle-tendon units. During stretching of an activated muscle, mechanical energy is absorbed in the tendon structures (tendon and aponeurosis) and this energy can subsequently be re-utilized if shortening of the muscle immediately follows the stretching. According to Biscotti (2000), 72% of the elastic energy restitution action comes from tendons, 28% - from contractile elements of muscles.

http://www.verkhoshansky.com/Portals/0/Presentations/Shock%20Method%20Plyometrics.pdf