Adarq.org

week 20 extra
400m quick jog warmup

3 x ~45m max effort sprints.

3 x 45m bounds

5 x depth drops, waist height.

2 x 5 depth jumps, just above knee cap

quick qn abt the bounds...

the way im doing it, as instructed by my track coach from ages past,
im shooting for knee thrust, aimin to shoot it up, while also tryin to put as much distance between each stride.

kinda like how jackw does it.. except my body doesnt go frm left to right as much.

http://www.verticaljumping.com/alternate_leg_bounding.html

but adarq, u were advocating the knee cycling thru? i tried to do it, via trying to get my heel to strike my ass, kinda like another drill i did with tt coach.

not sure why, mayb i wasnt flexible enough, but my hams started complaining, respondin with that almost cramping sensation...

i'd imagine they would get used to it though... never heard of anyone cramping like that while actively flexing the leg/driving up the knee.

so what is the way to do proper bounding?

<a href="http://www.youtube.com/watch?v=tUIsmLrtVpk" target="_blank">http://www.youtube.com/watch?v=tUIsmLrtVpk</a>

ya just focus on the knee drive then, sounds like you're doing them pretty good.. with the knee drive you're going to get the heel rising towards butt anyway.. the cycling will be more apparent on single leg bounds - repeating, than for alternate leg bounds..

had a passenger game today, didnt need to do much..
i think my 2 footed vert has mayb gone up an inch, cant be sure, gonna try again some other time.
my 1 footed approach however has dropped an inch.

both were one off attempts tho, so cant be too sure anyways. just sayin haha.

nice on the 2 foot vert..

100 treys yesterday evenin.
higher percentage than the 1st time, so im a happy boy once more.

legs are kinda sore still, tot the extra work would make the soreness go away, like mayb a recovery workout or something. hahaha, wrong!

week 22A

couldnt do the hops across court, it was filled with badminton players

pullups
5 x 10

strength isnt like it used to for pullups, not sure why..

REAs
4 x 40, 50, 60

Squats
3 x 80, 90, 100, 110, 120, 125, 130
2 x 135

mayb its the jack3d, maybe its the caffeine, maybe its the beta-alanine.
whatever it is, im stoked i got that 135.
was shooting for 130, thinkin that i could probably stick it.
but i was feeling so amped, i went 'what the hell, lets do it'
1st rep was actually easy, so went for another. 2nd one was tough, halfway up i lost power,
but somehow abit of adrenaline and it went up, but it was more a good morning haha.
either way im happy, went for 130, got more, went for 1 rep, got 2...

OHP
6 x 20, 30, 40
3 x 45, 47.5, 50
5 x 40
15 x 30
18 x 25
wanted 20 on that last set, failed.

walking lunges
5 x 20, 22.5, 25, 25

leg raises
5 x 1o
supersetted with

tricep pulldown
10 x 24, 24, 26, 26, 29

ankle hops
4 x 5

thx man, hopefully that will translate into some inches...

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week 22B
no court space for hops once more...

REAs
5 x 40, 60, 70

Squats
5 x 80, 100, 105, 105, 105, 105

Bench
6 x 60
4 x 70
3 x 80, 85
8 x 75, 70, 65, 60

running late for work, so skipped the stepups, cos they usually take the most time for me.

lateral hops
4 x 15secs

machine rows
6 x 45, 55, 65, 65, 65

rebounding quick lunges
2 x 15

Did an A workout earlier this week, will post later...
Adarq, I'll need to chill abit for a month, how do I protect the gains I've made? Like, maintainenance or something? I'll only realistically be able to hit the gym once a week for the next 4 weeks.. But I might be able to so something not requiring weights another day of the week.

the only thing you have to make sure of, is that you are working within the same 1RM range.. maintain your strength at like 3x8, and make sure it doesn't drop..

if you meant chill as in, really reduce volume etc, then the 3x8 would be too intense.. if this is the case, just work up to a "near max 5" every week, and that's it.

the point is, either using 5's, 8's, 10's, etc to maintain strength without letting it drop.

pc

Wat does workin within th same 1rm range means? I've tested my 1rm before, so I dunno wat it is.. But I think probably 137-140?
Chill as in not bein able to hit the gym twice, gotta cut back for a month or so, but after tt it's all systems go again.
So I try to do a 5x5 at the max weight I can handle?

Anrew means you have to maintain your 1RM  , wich is your limit strength, it has to stay the same , doesnt matter if you do 1RMs , 2RMs , 3x3 , 5x5 , 3x8 , whatever!
Its just like you said , whatever reps and sets you do , you must do them at the maximum weight you can handle and not let that weight drop. You dont want to unload from what you say , so 5x5 or 3x8 or many max 3's like you did would be great.
If you let your squat strength drop , no matter what else you do , your vertical will drop too, and then you will have to start over and bring your strength backup and so on.
It happened to me 2 times this year and it SUCKS , it sucks when you realise you are weaker and it sucks even more when you are struggling geting strength back up with weights you considered "easy" 1-2 months ago.
Andrew described it perfect as "yo-yo-ing"...