Adarq.org

jump squats
2 x 5 x 40kg

speed squats
3 x 50
3 x 60
3 x 70
3 x 80
3 x 90
3 x 100
3 x 105
3 x 105

again, last set didnt feel speedy at all hahaha...

pullups
10, 8, 10, 8, 10

Overhead Press
5 x 20kg
5 x 30
5 x 35
5 x 40
5 x 40

Hanging leg raises
5 x 10

inbetween sets of leg raises,

dumbbell flys (flies?)
10 x 10kg each hand
15 x 7.5

preacher curls
2 x 15 x 7.5kg + that curly bar

REA squats
4 x 7 x 10kg

i think im relatively strong enough... but im just not getting high enough...
kinda disheartening...

workout, 1/26 & 2/5

are your workouts spaced that far apart?

why are you doing REA squats with 10kg? 10kg is so light.. REA's are done from 30-70%... i mean at least get to 30% if you feel ok.. 10kg is like 5% hehe.

your speed squats/stepups have been increasing.. how often are you doing max jumps?

why are you not including heavy squatting at least once every 2 weeks or so, i know you're in season, but, the speed squats for a top set of 3 isn't going to cut it.. also, why a top set of 3 on speed squats? that's something you'd do for max strength... speed squats need a little more volume like - 4x3 at your work-set weight.

i just don't get why everyone is completely dumping heavy squatting when they enter an explosive/in-season phase... you have to go heavy once in a while to maintain that max strength, or it'll drop.



this is a post you wrote a while back:

hmmm,

monday;
- warmup
- single leg jumping (~5-8 max jumps after warmup jumps)
- light single leg bounding: ~10 reps in a row for a leg, rest, 3 sets, just work on form
- squat: 3-4x3 (near max triples), double leg ankle hops before each set (~5 reps), just working on form (complete triple extension)
- very light REA squat: ~45 lb, 5x3, 3 minutes rest in between, work on really exploding out of the hole (dont land deep, land above parallel)
- core/stretch


wednesday:
- warmup
- double leg jumping (~5-8 max jumps after warmup jumps)
- low box barbell stepups: 3x5 (dont go max 5, especially right off the bat)
- db or bb walking lunges: 2 x 5 each leg
- core/stretch


alternating between these 2 schedules huh? hmmm... i tot i was doing something similar alr, as in 1 double leg exercise (squats), 1 single leg (walking lunges), light movement plyos (the rebounding box jumps), with the added core exercises and extra upper body work on my 2nd day in the week days.

why do you like speed squats? if you're doing rea/jump squat, you definitely don't need speed squatting..

and in that routine, the dont go above 45 lb thing on rea squats was temporary.. that should be light to you by now and you should have the form down.. you could step it up, as long as you're not fatigued by the end of the workout.

im just a little confused hehe.. :/

Haha, thx for the quick replies as usual! As u can probably see by now, I hv little understanding of how to plan or workout properly...

I decided to ditch the normal squats cos I was stagnating at 120kg, and I didn't see any gains, despite the not good, but not bad numbers. Reckoned it was due to my inability to trf or use the strength properly, ie not very explosive, so I tot some speed squatting might address tt. Didn't know it's supposed to be of higher vol either... Haha!!

The rea squats were done with a 10kg plate cos that's wat I tot rj was holdin onto in his vid, also cos my arms were abit shot.. And lastly, also cos I tot it was more an exercise of minimizing gct... Haha!!!

God I need some help haha!

I read on tvs tt sprinting and vert trainin compete for the same resources, so preferably I shud cut out the sprints?

check the REA squat link i url'd in LBSS's journal, last few pages.. barbell not plate

im not in agreement of sprinting/vert training competing for the same resources IF one is emphasized over the other.. meaning.. you can warmup with some 10 yard sprints, then do max verts, then finish off with speed work.. it won't harm anything.. short sprints will fire up the CNS.. sprints after vert are fine, they can be done all out or for tempo (getting the work in).

doing intense sprinting to the point of fatigue, prior to doing verts, is a bad idea..

sprinting helps improve strength in the glutes/quads/hamstrings/calfs.. it excites your nervous system.. it improves your limb quickness.. ankle stiffness is improved.. all of those qualities are important someway or another for SVJ / RVJ.

you just have to know when to use intense sprint sessions, or when to run submax sprints.. if you're lifting right after, you'll be fine running full speed 40's prior to the lifting.. if you're running full speed 100's though, your lifting is going to suffer.

accel's can be done before lifting without any problem imo.

hmm...

just today on my way to work, i was sizing up my progress so far...

its been almost 3 months since i started logging my workouts. took me abt 2 to 3 months i suppose, to get to my strength levels before i started logging.

when i started, i could get a joint or 2 of my fingers over the rim at best. this is running and jumping off 1 leg. couldnt get rim off 2 legs.

right now, off 2 legs, i got abt 3/4 of my palm over the rim, abt 2 inches more before i can get the whole hand over, tho it was just that one time.

off 1 leg, my best is actually lower then my 2 legged PR, but im gettin more consistent jumps near my pr of abt half the palm over.

all those squats probably helped..
i realised i was bitching abt not seeing any gains... but recapping now, i actually gained quite abit for my 2 legged, and for my 1 legged i gained abt 3 inches. that would work out to be an inch a month..

hmm...

just today on my way to work, i was sizing up my progress so far...

its been almost 3 months since i started logging my workouts. took me abt 2 to 3 months i suppose, to get to my strength levels before i started logging.

when i started, i could get a joint or 2 of my fingers over the rim at best. this is running and jumping off 1 leg. couldnt get rim off 2 legs.

right now, off 2 legs, i got abt 3/4 of my palm over the rim, abt 2 inches more before i can get the whole hand over, tho it was just that one time.

off 1 leg, my best is actually lower then my 2 legged PR, but im gettin more consistent jumps near my pr of abt half the palm over.

all those squats probably helped..
i realised i was bitching abt not seeing any gains... but recapping now, i actually gained quite abit for my 2 legged, and for my 1 legged i gained abt 3 inches. that would work out to be an inch a month..

im lol'n, thats excellent progress...

i started blogging and i have a bunch of blog entries im writing, with YOU in mind... check the progressive overload article out.

i'm writing 2-3 more which address some issues you have.. this 'keeping track of progress' one i started two days ago, and it's ironic since you just realized you made alot more progress than you thought you had.. one of the others is about realizing PR's when they don't seem so evident.

anyway, check some of that stuff out, i think it'll help.. the one im about to post, much later tonight, is pretty focused on your exact situation.


anyway, i've asked you a bunch what your 'in-season' stuff looks like right now.. like practices/games etc.. need to know that stuff..

but like i said before, improve your squat, REA squat, and barbell stepup.. keep jumping & practice the single leg bounds every 2nd/3rd workout, just to keep improving that unilateral explosive strength.

that's pretty much all you need to do.. if you gained an inch a month for the next 8 months you'd be flying.. if you gained an inch every 2 months for the next 8 months, you'd be dunking off two legs.

just keep pushing and try not to do any of those crazy high volume plyo sessions you were doing.

peace

4u:

http://www.adarq.org/forum/index.php?board=36.0

wow, nice...
gonna have a read thru by tonight. skimmed thru it ytd night on the phone while on the journey back home.

thanks man, saw the link u posted on LBSS on someone benefittin frm those..

np man

yesterday night at the gym..

REA squats (with barbell this time heh heh)
5 x 20kg
5 x 30
5 x 40

1st time doin these, felt good actually..

squats
3 x 60
3 x 70
3 x 80
3 x 90
3 x 100
3 x 100 <--- forgot to add weight lol
3 x 110
3 x 115

first few sets i felt my left knee not moving properly, got me scared, but went away after awhile.
gotta hv to monitor this...

Pullups
10, 10, 8, 10, 9

last set i was shooting for 10, but failed haha.

barbell stepep
3 x 60
3 x 70
3 x 80
3 x 90
3 x 100
3 x 100

leg raises
5 x 10

OHP
10 x barbell (20kg)
8 x 30
8 x 30
8 x 35
8 x 30

did another 10 pullups to make up for that last failed set.

nice about the REA squats

even tho the heavy squatting isnt too much more than the speed squatting, just be careful with your knee by progressing back into things slowly.

peace man

yea... previously before starting the speed squats, i could go to 120.

but im just glad i didnt lose too much strength after 10 weeks of laying off regular squats.
i felt i could hit one rep of my previous max, but i didnt want to push things..

will be trying some of that MSEM routine next week...
one of these sessions, every 2 weeks or so eh?

well, how many times per week (or per 10 days etc) do you plan on squatting? i don't really know your schedule..

because, you've squatted like this in the last ~1.5 months:
jan 14
jan 19
jan 26
feb 05
feb 09

assuming you keep up this (5-7-10): 5 days apart, 7 days apart, 10 days apart repeat...

you have:
- workout 1
- 4 days rest
- workout 2
- 6 days rest
- workout 3
- 9 days rest
- repeat with workout  1

keep in mind, you can use MSEM stuff multiple times per week, as ill detail later in another high frequency article, but, THATS NOT A GOOD IDEA IN SEASON for sure.. which i remember you saying you are in.. so ya lets stick to the strict MSEM protocols as per verk:

- workout 1: MSEM
- 4 days rest
- workout 2: heavy triples (what you seem to want to do)
- 6 days rest
- workout 3: heavy triples (what you seem to want to do)
- 9 days rest
- repeat with workout 1 (MSEM ...)

the reason i wrote all of this is because i don't know how you are picking your squat days etc... so I just used the 'groove' you've seemed to fall into with your training. the reason you would use MSEM on workout 1, is because it has the shortest amount of rest days before the next workout; MSEM stims you, doesn't really create much fatigue, so the stim wears off sooner than the triples. The heavy triples will cause fatigue, for say 2 days, then you'll rebound out of that fatigue; so this means the stim will technically last longer since your body first experienced fatigue, then it supercompensates out of it.

so with all that said, ya, use MSEM pretty much once every 2.5 weeks.

I have a feeling this 'groove' you've fallen into is working good for you.. i don't think you've given it much thought, instead, you've just listened to your body.. so basically you're 'feeling out' when to squat next.. this is actually very good, better than just setting specific squat days and doing them regardless of fatigue...

peace man