Author Topic: Goal: 40in svj, 44in rvj, sub 5 sec 40yrd dash (Read 261540 times)

Kingfish · « **Reply #120 on:** June 29, 2017, 11:35:33 pm »

Quote from: Final Phenom on June 29, 2017, 10:57:30 pm

Any reason why you don't deadlift? Imo you could benefit from additional P-chain work, esp a big compound movement.

Squatting heavy is good but I believe from your video of 315 (the amount your knees go over your toes) and your front squat:back squat ratio you are quad dominant, maybe even very quad dominant. This sets you up for injury if you play sports and I don't believe you can get to a 40" SVJ without a good quad:p-chain balance.

deadlifting very heavy weights is almost always counter productive to explosiveness. quads+glutes are the prime movers of quick sporting movements.

i am not against p-chain work. i do volumes of GHR raises.

go to a track meet. the fastest and most explosive athleltes are all quadzillas.

FP · « **Reply #121 on:** June 30, 2017, 12:57:35 am »

Quote from: Kingfish on June 29, 2017, 11:35:33 pm

Quote from: Final Phenom on June 29, 2017, 10:57:30 pm
Any reason why you don't deadlift? Imo you could benefit from additional P-chain work, esp a big compound movement.

Squatting heavy is good but I believe from your video of 315 (the amount your knees go over your toes) and your front squat:back squat ratio you are quad dominant, maybe even very quad dominant. This sets you up for injury if you play sports and I don't believe you can get to a 40" SVJ without a good quad:p-chain balance.

deadlifting very heavy weights is almost always counter productive to explosiveness. quads+glutes are the prime movers of quick sporting movements.

i am not against p-chain work. i do volumes of GHR raises.

go to a track meet. the fastest and most explosive athleltes are all quadzillas.

I'm talking about deadlifting heavy as GPP work, you might have a point with dropping dropping heavy once you get closer to peaking for whatever. Any heavy lift can be counterproductive to explosiveness if you don't focus on RFD. Although.. I don't see why you think the deadlift is any worse than the squat, uses hams way more and glutes just as much. I think the hams are equally important for sporting movements, probably much more important than the other two for top-end speed.

I think if you're quad dominant like I am and I believe fast does lie is it's easy to just rely on your quads to do the lions share of the work in your squat and your p-chain can lag behind. GHR is great. But I don't think doing 3 sets of hyperextensions is sufficient p-chain assistance and it doesn't train max strength for the p-chain like a heavy DL would. Also you'll notice that in his 315 squat video he flew out of the initial quad-dominant portion in the hole and then failed the lift halfway up where the glutes are supposed to be the main driver.

Plenty of excellent SVJ's on youtube that look more like a DL than a squat

FP · « **Reply #122 on:** July 01, 2017, 03:24:12 pm »

Quote from: fast does lie on July 01, 2017, 09:40:49 am

Quote from: Final Phenom on June 30, 2017, 12:57:35 am
Quote from: Kingfish on June 29, 2017, 11:35:33 pm
Quote from: Final Phenom on June 29, 2017, 10:57:30 pm
Any reason why you don't deadlift? Imo you could benefit from additional P-chain work, esp a big compound movement.

Squatting heavy is good but I believe from your video of 315 (the amount your knees go over your toes) and your front squat:back squat ratio you are quad dominant, maybe even very quad dominant. This sets you up for injury if you play sports and I don't believe you can get to a 40" SVJ without a good quad:p-chain balance.

deadlifting very heavy weights is almost always counter productive to explosiveness. quads+glutes are the prime movers of quick sporting movements.

i am not against p-chain work. i do volumes of GHR raises.

go to a track meet. the fastest and most explosive athleltes are all quadzillas.

I'm talking about deadlifting heavy as GPP work, you might have a point with dropping dropping heavy once you get closer to peaking for whatever. Any heavy lift can be counterproductive to explosiveness if you don't focus on RFD. Although.. I don't see why you think the deadlift is any worse than the squat, uses hams way more and glutes just as much. I think the hams are equally important for sporting movements, probably much more important than the other two for top-end speed.

I think if you're quad dominant like I am and I believe fast does lie is it's easy to just rely on your quads to do the lions share of the work in your squat and your p-chain can lag behind. GHR is great. But I don't think doing 3 sets of hyperextensions is sufficient p-chain assistance and it doesn't train max strength for the p-chain like a heavy DL would. Also you'll notice that in his 315 squat video he flew out of the initial quad-dominant portion in the hole and then failed the lift halfway up where the glutes are supposed to be the main driver.

Plenty of excellent SVJ's on youtube that look more like a DL than a squat

Regarding RFD, for now I plan on being able to squat and lift as heavy as I possibly can while I lose the fat. When I hit sub 17% BF I will begin some sprints and/or some passive bball games. When I go below 12% BF I will start to go into more competitive bball games as plyo. And when I hit sub 9% BF I will start to do plyo's like depth jumps etc etc.

Does this sound ok?

Just as long as you progress into the sprints really gradually. I would throw in at least some RFD lifts at some point.

When I was reading Triphasic Training the author believes that you shouldn't do any slow reps even if you're in your strength phase training at 95% intensity. If your reps get slow then you drop the amount per set but try to avoid having any slow reps at all. The reasoning goes something like if your reps are getting slow your fast-twitch muscle pool is tapped out and you begin to increasingly rely on slow-twitch for the sets after.

I don't know if I agree with that, you definitely lose a lot of the hypertrophy you would get from doing higher volume slow reps but the book is becoming something of a staple for athlete training and several coaches I respect a lot seem to follow it closely.

vag · « **Reply #123 on:** July 05, 2017, 05:21:52 am »

32 is not old, i STARTED at 33. From my experience you can go full throttle until 37-38, then recovery ( from training and/or injuries ) starts being a real bitch.
My advice is , forget your age, just listen to your body, listen to the awesome advice in here and train as 'wise' as you can , that way you can get the maximum results. Now their absolute value is another issue, you will only know that when you will have gained them.

Coges · « **Reply #124 on:** July 13, 2017, 02:32:43 am »

Quote from: fast does lie on July 12, 2017, 07:16:51 pm

Back in early 2012, I was a young buck and not the smartest. I would continually try to progress by maxing out when still not close to recovered, taking way too much preworkout supplements and other supplements. I used to shake from trying to add 5lb every session to a 5x5 routine, because my body just couldn't take it, esp when progressing from 225 5x5 to 275 5x5 in a matter of a month or so.

So I'm going to take a break from quad training, maybe 1 week.

Smart move. I believe my biggest failure the last 10 years is lack of smart programming (deloading) and trying to max out every time I approached PR territory. What does a PR actually mean if you're not lifting in a comp? Nothing.

Kingfish · « **Reply #125 on:** July 15, 2017, 03:40:07 am »

dont forget that the top heavy single is best used to potentiate the sub-max volumes.
365x1 ----> drop sets to 255-275 6+reps aiming for max tonnage. id strive for 10-12K lb+ per workout.

caloric surplus and volumes to build your legs. then eventually dig deep to diet down to 165-175lb. keep some leg thickness. you'd be getting some air.

Coges · « **Reply #126 on:** July 15, 2017, 07:32:43 pm »

Quote from: fast does lie on July 14, 2017, 11:10:16 am

Quote from: Coges on July 13, 2017, 02:32:43 am
Quote from: fast does lie on July 12, 2017, 07:16:51 pm
Back in early 2012, I was a young buck and not the smartest. I would continually try to progress by maxing out when still not close to recovered, taking way too much preworkout supplements and other supplements. I used to shake from trying to add 5lb every session to a 5x5 routine, because my body just couldn't take it, esp when progressing from 225 5x5 to 275 5x5 in a matter of a month or so.

So I'm going to take a break from quad training, maybe 1 week.

Smart move. I believe my biggest failure the last 10 years is lack of smart programming (deloading) and trying to max out every time I approached PR territory. What does a PR actually mean if you're not lifting in a comp? Nothing.

I mean, I wouldn't say nothing though, cause it is a mental hurdle that you get over, and also for me obviously the higher PR I get, it sets me up for a higher potential SVJ, this is all theoretical though, as there are a lot of other factors to a SVJ.

Sorry I meant 1RM PRs not just PRs in general. I still think pushing everything else is necessary. Its a hard balance to keep though.

FP · « **Reply #127 on:** July 16, 2017, 04:51:38 pm »

Quote from: fast does lie on July 16, 2017, 04:00:26 pm

Question: Will incorporating the oly snatch or oly cleans be an even more efficient workout than FS/BS for gaining vertical/speed?

Don't drop the squat in favor of oly lifts, obviously. I think they can be helpful if you're willing to put in the time to learn the movement really well. I'm still struggling with the clean even though I've been doing it for a while because of my imbalances and movement dysfunctions. Also because I rushed in to try to do high weight and now it's hard to unlearn a bad movement pattern.

Overall though, i think if your goal is training for vertical oly lifts don't give you good bang for buck. I think you would probably be better off doing stuff like high pulls, jump squats, med ball throws and plyos once you transition from lifting for strength to lifting for power.

Coges · « **Reply #128 on:** July 16, 2017, 05:19:20 pm »

Quote from: fast does lie on July 16, 2017, 01:35:45 am

Quote from: Coges on July 15, 2017, 07:32:43 pm
Quote from: fast does lie on July 14, 2017, 11:10:16 am
Quote from: Coges on July 13, 2017, 02:32:43 am
Quote from: fast does lie on July 12, 2017, 07:16:51 pm
Back in early 2012, I was a young buck and not the smartest. I would continually try to progress by maxing out when still not close to recovered, taking way too much preworkout supplements and other supplements. I used to shake from trying to add 5lb every session to a 5x5 routine, because my body just couldn't take it, esp when progressing from 225 5x5 to 275 5x5 in a matter of a month or so.

So I'm going to take a break from quad training, maybe 1 week.

Smart move. I believe my biggest failure the last 10 years is lack of smart programming (deloading) and trying to max out every time I approached PR territory. What does a PR actually mean if you're not lifting in a comp? Nothing.

I mean, I wouldn't say nothing though, cause it is a mental hurdle that you get over, and also for me obviously the higher PR I get, it sets me up for a higher potential SVJ, this is all theoretical though, as there are a lot of other factors to a SVJ.

Sorry I meant 1RM PRs not just PRs in general. I still think pushing everything else is necessary. Its a hard balance to keep though.

I actually meant 1 RM PRs, lol. I thought that 1 RM PR's correlate to speed/vertical better than the same equivalent in say a 8 RM PR.

So for example 275 lb lifted 12 times equates a 1 RM of 393 lb according to this:

I can't do 393 1RM but I can 275 x 12. I thought that 1 RM of 393 lb is much more better than 275 x 12 when correlating to speed/vertical.

I don't think an 8 or 12 RM is really indicative of anything. I was thinking in the 3 rep range. 1's are so variable day to day based on how you feel and how heavy you've been training.

Coges · « **Reply #129 on:** July 16, 2017, 09:53:10 pm »

Quote from: fast does lie on July 16, 2017, 09:00:54 pm

^ I see. What were we discussing anyway? Maybe my understanding of strength, power, and vertical/speed isn't up to par.... I didn't exactly read the Vertical Jump Bible 1 or 2.

I thought that a 1 RM PR for squat is better correlated to vertical than say an 8 RM PR. Is that a correct assumption?

Yeah I'm agreeing that an 8RM is not a valuable indication of vert compared to a 1RM. I would suggest that 3RM may be more consistently valuable than 1RM as your absolute max is so variable based on so many factors. Your 3RM should be much more consistent than a 1RM.

Kingfish · « **Reply #130 on:** July 18, 2017, 02:19:48 am »

Quote from: fast does lie on July 18, 2017, 12:47:08 am

King, I have a few questions: 1) Any chance that parallel squats maybe more beneficial (to speed/vertical) than full paused squats? 2) Do you think incorporating interval cardio (such as a slow pace pickup bball game) in my routine once in awhile can help lose fat yet not be detrimental to my squat progression?

1. no. if your flexibility allows you to full squat, then full squat over parallel squat to build a solid strength base. after you build your solid strength base, then you can use the supra max partials for sport specific training.

2. it can help but the possibility of accumulating too much fatigue is always there. if you want to lose fat, improve your diet.

adarqui · « **Reply #131 on:** July 20, 2017, 12:20:30 am »

Quote from: fast does lie on July 19, 2017, 09:41:22 am

What in the world I think I might be in the process or already have diabetes. Jeez I hope not. Getting back into training might be saving me from a painful life.

Going from weighing 175 to 228lb might have given me diabetes, albeit i didnt live healthy for a long time.

slowly cleaning up diet (and wean yourself off of vape/cigs/alcohol) & slowly increasing frequency/tolerance to cardio = might save you from leg amputation & get your body back on track.

easier said than done, but it's nature's cure.

Quote from: fast does lie on July 19, 2017, 09:41:22 am

What in the world I think I might be in the process or already have diabetes. Jeez I hope not. Getting back into training might be saving me from a painful life.

Going from weighing 175 to 228lb might have given me diabetes, albeit i didnt live healthy for a long time.

hope not man.

on a side but related note.. several years back, a neighbor a few houses down, former boxer, who had been overweight for a long time, found out he had to have his legs amputated or something, his diabetes was severe.. and one night i'm on the computer coding, around ~4 AM I hear a loud shot. dude shot himself with his family in the house. crazy shit.

FP · « **Reply #132 on:** July 25, 2017, 07:21:55 pm »

Hey great job, seems like you are really putting the work in and seeing improvements. Looking forward to see what you can do when you're actually fully recovered with a deload week

adarqui · « **Reply #133 on:** July 29, 2017, 08:38:38 pm »

Quote from: fast does lie on July 29, 2017, 12:00:16 pm

7/29 AM

Plan: no gym this weekend, going to gym daily for 2-3 hours for last month(?) has taken a toll. No caffeine this weekend either. Going to relax and chill.

nice tho.. listen to your body/fatigue - learning that stuff is pretty much the most important thing you can do. taking 2-3 days off, you'll come back recharged.. if you keep burning out frequently though, might need to get in a few more rest days (per ~10-14 day period) or eat more after you train.. it could be an accumulation of the sessions, or literally one session which goes overboard, that's causing most of the fatigue.

also, ~3 hour gym sessions could potentially be a bit overboard.. how long do you lift in those 2-3 hour sessions? With lifting, I like the 1 hour or less rule.

Quote from: fast does lie on July 26, 2017, 03:05:25 pm

Chicken breast and small thigh skinless baked, raw carrots, spinach, broccoli, almonds garlic, few spore peppers

40 in svj diet.....

nice

def healthy.

those garlic cloves in there? if so,

adarqui · « **Reply #134 on:** July 30, 2017, 06:29:14 pm »

Quote from: fast does lie on July 29, 2017, 11:14:22 pm

Quote from: adarqui on July 29, 2017, 08:38:38 pm

nice tho.. listen to your body/fatigue - learning that stuff is pretty much the most important thing you can do. taking 2-3 days off, you'll come back recharged.. if you keep burning out frequently though, might need to get in a few more rest days (per ~10-14 day period) or eat more after you train.. it could be an accumulation of the sessions, or literally one session which goes overboard, that's causing most of the fatigue.

also, ~3 hour gym sessions could potentially be a bit overboard.. how long do you lift in those 2-3 hour sessions? With lifting, I like the 1 hour or less rule.

nice def healthy.

those garlic cloves in there? if so,

For the 2-3 hour sessions, i'd get in sauna + stretch to start and then go back to sauna for 10 min after workout. So all that probably adds up to almost 1 hr, and when I'm squatting or doing some tough posterior chain work, I need to take breaks in between each set prob 3-10minutes sometimes cause its so draining. But other lifts/workouts i take 20 sec breaks btwn sets, such as some situps, light cable work, etc. I'd also spend around 10-15 min just messing around with bball on court.

ah ok cool. sounds good.

Quote

Yeah those are garlic cloves, that was probably the cleanest/healthiest lunch I've eaten in a long time, and the veggies were all raw.

ah nice.

how'd you feel after? I feel very different when I eat clean.. love it.

also a big fan of super close stance squats, really hit the quads hard.

good stuff on the front squat too.

Adarq.org

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Author Topic: Goal: 40in svj, 44in rvj, sub 5 sec 40yrd dash (Read 261540 times)

Kingfish

Re: I still have chance at 40 SVJ?

FP

Re: I still have chance at 40 SVJ?

FP

Re: I still have chance at 40 SVJ?

vag

Re: I still have chance at 40 SVJ?

Coges

Re: I still have chance at 40 SVJ?

Kingfish

Re: I still have chance at 40 SVJ?

Coges

Re: I still have chance at 40 SVJ?

FP

Re: I still have chance at 40 SVJ?

Coges

Re: I still have chance at 40 SVJ?

Coges

Re: I still have chance at 40 SVJ?

Kingfish

Re: I still have chance at 40 SVJ?

adarqui

Re: 40in svj, 4.44 40 yrd, 44 in rvj, i'm going FOUR it!

FP

Re: 40in svj, 4.44 40 yrd, 44 in rvj, i'm going FOUR it!

adarqui

Re: 40in svj, 4.44 40 yrd, 44 in rvj, i'm going FOUR it!

adarqui

Re: 40in svj, 4.44 40 yrd, 44 in rvj, i'm going FOUR it!