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Quote from: acole14 on May 09, 2012, 06:59:45 am

Quote from: Mutumbo000 on May 09, 2012, 03:39:00 am

Thanks for the advice!
I'd never consider doing smolov though coz i'm defs nowhere near smolov level. Even if i was I've got rugby 3x a week so I wouldn't be able to do it. I looked up the texas method- http://www.t-nation.com/free_online_article/most_recent/the_texas_method
It seems like a good program but the trouble is I always feel shit on Mondays so I don't think I'd be able to handle that volume, and than on Friday it's probs not the best idea to max out coz I got games on Saturdays. I'll do that program in the off-season though because I like the look of it. When i was searching for Texas Method I came across this othr program called Madcows.
http://stronglifts.com/madcow-5x5-training-programs/
I'm going to incorporate Madcows into my training. I'll probs modify it a bit but I like the theory behind it of squatting 3x a week but having 1 of those days as like a recovery day and than still getting a 5lb weight increase a week. But yeh ultimately I just want to get my squat from the 1.5x region up into the 2x region.

Yeah madcows is another one. I reckon that could work for you if you were to do it. I've looked at those programs and yeah they're difficult to fit into your regular sporting life (unless your sport is powerlifting lol). Smolov is just ridiculous. Any program that starts with 3 consecutive days of squats is gonna be bloody hard.

But yeah once you get to 2-2.5x I think you'll see a big increase in your SVJ because it's mostly a strength jump. From memory I was at prob 26-27'' (or less even) before starting (couldn't get close to rim standing), but then when I started squatting heavy it got to around 29'', then consistently 31'' when I got to 140kgs for reps, now ~33'' max. So if you're at around 30'' now, then you could put quite a few inches on when you get up to 2x.

Yeh with smolov I don't see the point of anybody doing it unless their weightlifters or powerlifters. Well I guess also if somebody is an experienced lifter who's facing a massive plateau haha. With madcows I'd follow it exactly how it's templated except instead of working up to max set I'd work down from a max set after warming up but still keep the same amount of volume if that makes sense. I also wouldn't follow any of the assistance stuff coz i don't really need it atm since all I'm focussing on is bench and squat and my bench is actually going fairly well.
I'm not even at 30" SVJ yet lol I'm still only at around 28" but I can grab rim off SVJ coz I got 7'10 standing reach at 5'11. To increase my SVJ up 5 inches to like 33" I think i'd probably need at least another 50lbs on my squat while staying at the same bodyweight. Only 1 way to find out though

Sounds good mate, get after it!

Gym

Calf raise: 1x20@70kgs, 1x20@110kgs, 1x20@140kgs, 1x20@150kgs  

Clean:1x5@50kgs, 1x6@60kgs, 1x6@70kgs   (even though it's still pretty crap)

Max SVJs: 2x6

Pull-ups: 3x10

DB shoulder press: 3x10-12@30kgs

Core (planks, leg raises with med ball), foam roll, stretch

Edit: Oh and when I've been writing clean I mean power clean (start on ground then catch above parallel, maybe 1/4-1/2 squat max)

You should try to keep your head looking forward on the depth jumps (instead of looking at the ground), you'll do them better.

That hip injury sounds fuked up. Hope it gets better soon!

Gym:
Calf raise: 1x20@110kgs, 1x20@150kgs, 1x20@160kgs  

BSS: 1x8/leg@20kgs, 2x8/leg@25kgs

Hip cable extension: 3x10/leg@20kgs

Core, UB stuff

For squats I kept the weight low (70kgs) and just focused on blasting it up really fast and getting form exactly right. Next session I will get a video (my old gym didn't allow videos but this new one does). I did some BSSs in lieu of heavy squats and they owned me. I forgot how tough these can be.

My training plan atm is pretty much the same as the one I've been doing with a few important changes:

MON: Gym - heavy legs (mainly quads, glutes)
- Squats (will be heavy once I get back into them, low rep e.g. 3x3 heavy weight)
- BSS (this is a great assistance exercise, don't know why I stopped doing them)
- Calf raise
- Hip isolation exercise (either hip thrusts or cable)
- Core, UB (pull-ups or dumbbell shoulder press)

TUES: Track
- short sprints (e.g. 3x50m 100%)
- longer sprints (100m, 120m, 100m etc.)
- bounds (probably focus more on DL bounds for the time being)

WED: Rest
- foam roll and stretch

THURS: Gym (explosive exercises/hamstrings)
- Cleans/snatches
- RDL
- Jump squats
- Depth jumps

FRI: Jumps
- 6+ of each jump (SLRVJ. DLRVJ, SVJ)

SAT: Rest
-foam roll and stretch

SUN: Jumps
- 6+ of each jump (more effort than Thurs)

So it's not radically different (which is a good thing), but just a few changes. The main difference is less bounds volume (because I suck at them and it's just hurting my legs) and more jumps. I think I've never been jumping enough through the week, I've always just concentrated it on one day. Also swapped lunges for BSS and added in RDL for hamstrings (which I'd been neglecting) and some hip/glute work to target weaknesses in those areas.

2 weeks of this then a rest week where I might try and incorporate some STIM methods, but only if I'm not limited by my hip. Then go for some PRs later in the week

Jumps/track

4DLRVJs

Few SVJs

3x50m sprints

3x6 tuck jumps

3x20 pogos

Few SL bounds and line hops

I used a court at my uni I've avoided because it's on asphalt, and now I remember why. I just cannot jump on asphalt. It's like my knees know if I'm jumping on it and get sore after only a few jumps. I stopped and went to the track and did some light stuff and it just disappeared, no pain whatsoever. It's weird, but luckily the sports centre at uni (which normally charges $55+ to hire courts for an hour) are finally letting people do casual shooting at lunchtimes on Friday. So I will prob switch Thurs and Fri around so i can jump on hardwood.

17.5 kg for the jumpsquats?

Not using a barbell huh?

Yeah I know, I do them in the squat rack and get pretty much the same thing. But people here don't even squat so...