Author Topic: a fast and explosive donkey! (Read 1859036 times)

LBSS · « **Reply #570 on:** October 17, 2010, 06:16:46 pm »

neutral focus
SH:SP:SR:SH:SP:SR:SH:SP:SR:SH:SP:SR:
power focus
SH:SP:SP:SR:SR:SH:SP:SP:SR:SR:
speed/reactivity focus
SP:SR:SR:SR:STIM:TEST

warm up
shoot around -- pretty good
core stretches
adv glute bridge x15

work
1 step jumps x~20 -- mostly around 29", bit weak/slow
2 step jumps x~8 -- mostly around 30", same

REA squat 2x3x85
jump squat 3x3x85
bench 3x5x185 -- went a bit light given my epic fail last time
BOR 3x8x145 -- best BOR sets yet, I think; will up weight next time
circuit x3, rest as needed between exercises, 90s rest between circuits
--BSS 12x110 (ow)
--crunch 15x45
--chin up x8 -- form sucked on these
--push up x20

cool down
walk home
stretch

LBSS · « **Reply #571 on:** October 18, 2010, 02:31:47 pm »

Glutes are sore today. No surprise there.

In other news, I think I'm going to keep bench, BOR and some other work in there on SP days just because the frequency (1/3 workouts) doesn't seem like enough to progress on those exercises and I don't see any reason why I shouldn't be. Progressing, I mean. Nothing grindy or too draining, obviously. The main focus of the workout won't change, I'll just add some upper body and core stuff after the jumps, REA squats and jump squats.

LBSS · « **Reply #572 on:** October 18, 2010, 08:12:46 pm »

jog x3.6 miles at easy pace, about 30 mins

stretch

Such a perfect night for running. I feel great.

adarqui · « **Reply #573 on:** October 18, 2010, 11:15:19 pm »

Quote from: LBSS on October 18, 2010, 08:12:46 pm

jog x3.6 miles at easy pace, about 30 mins

stretch

Such a perfect night for running. I feel great.

nice!@$!$

LBSS · « **Reply #574 on:** October 19, 2010, 09:49:20 am »

Quote from: adarqui on October 18, 2010, 11:15:19 pm

Quote from: LBSS on October 18, 2010, 08:12:46 pm
jog x3.6 miles at easy pace, about 30 mins

stretch

Such a perfect night for running. I feel great.

nice!@$!$

Yeah, dude. Nothing feels quite like falling into a smooth cadence at an easy pace. There's something hypnotic and relaxing about it. Plus my second-day DOMS from the BSS is better than it would have been thanks to the running and the nice stretch I did afterward.

Supposed to rain tonight, so I may have to sub some gym exercises in for the sprints and running jumps. Gotta give some thought to that today, want to have adequate volume so the workout is kind of comparable to what I would do outside.

Something like
jump rope x whatever, mix in double unders
RFIs 3x10s/ea (count contacts)
ice skaters 2x10
pogos 3x10
tuck jumps 3x10
drop step jumps x15-20

core circuit

Thoughts?

adarqui · « **Reply #575 on:** October 19, 2010, 03:25:33 pm »

Quote from: LBSS on October 19, 2010, 09:49:20 am

Quote from: adarqui on October 18, 2010, 11:15:19 pm
Quote from: LBSS on October 18, 2010, 08:12:46 pm
jog x3.6 miles at easy pace, about 30 mins

stretch

Such a perfect night for running. I feel great.

nice!@$!$

Yeah, dude. Nothing feels quite like falling into a smooth cadence at an easy pace. There's something hypnotic and relaxing about it. Plus my second-day DOMS from the BSS is better than it would have been thanks to the running and the nice stretch I did afterward.

Supposed to rain tonight, so I may have to sub some gym exercises in for the sprints and running jumps. Gotta give some thought to that today, want to have adequate volume so the workout is kind of comparable to what I would do outside.

Something like
jump rope x whatever, mix in double unders
RFIs 3x10s/ea (count contacts)
ice skaters 2x10
pogos 3x10
tuck jumps 3x10
drop step jumps x15-20

core circuit

Thoughts?

i'd change it to:

jump rope x whatever, mix in double unders
tuck jumps 3x10
pogos 3x10
drop step jumps x15-20
RFIs 3x10s/ea (count contacts)
ice skaters 2x10

core circuit

rfi for 10s before that stuff usually isn't a good idea, too fatiguing on calfs.

peace man

LBSS · « **Reply #576 on:** October 19, 2010, 08:36:29 pm »

neutral focus
SH:SP:SR:SH:SP:SR:SH:SP:SR:SH:SP:SR:
power focus
SH:SP:SP:SR:SR:SH:SP:SP:SR:SR:
speed/reactivity focus
SP:SR:SR:SR:STIM:TEST

warm up
shoot hoops -- solid until people started showing up, lol
basketball court was open but the volleyball people were starting to gather, so I just went straight into:
1-step VJ x~12-15, more consistently ~30" than the other day, felt better
2-step VJ x~5, no improvement over the 1-step, except one or two; still felt better than the other day

then

warm up cont'd
foam roll

work (60s between sets, 120s between exercises)
tuck jump 3x10
pogo 3x10
ice skate 2x10
RFI 3x10s (L 42, 42, 40; R 42, 44, 40)

cool down
stretch

On to the "power" phase...

LBSS · « **Reply #577 on:** October 21, 2010, 09:06:00 pm »

neutral focus
SH:SP:SR:SH:SP:SR:SH:SP:SR:SH:SP:SR:
power focus
SH:SP:SP:SR:SR:SH:SP:SP:SR:SR:
speed/reactivity focus
SP:SR:SR:SR:STIM:TEST

soleus sore/dead on both sides. energy was low because i didn't eat enough today. dumbass. gonna go eat a bunch right now.

warm up
shoot hoops -- rough start but then money
core stretches
random KB swings

work
1-step x15ish -- mostly shitty, 29-29.5" dude who was also using the court pointed out that I was stepping out with my right foot rather than straight forward. corrected it and gained an inch automatically on the next jump. then back to meh.
2-step x5ish -- meh
tuck jumps 2x10
pogos 2x10

squat 3x5x265
DL 5x325 -- I think this ties a rep PR
bench 3x5x195 -- easy
BOR 3x8x155 -- not easy
circuit x3, bit more rest than usual so quality was higher. smart move.
--BSS 12x110, better depth than the other day
--DB OHP x8x40/ea
--crunch x15x45
--chin up x8, much better than the other day

cool down
stretch
lie still
stretch some more

LBSS · « **Reply #578 on:** October 23, 2010, 07:37:05 pm »

In Atlanta for work. Thought I was gonna have time to work out down here but they've got us planned down to the god damn minute. Oh well.

adarqui · « **Reply #579 on:** October 23, 2010, 07:56:00 pm »

Quote from: LBSS on October 23, 2010, 07:37:05 pm

In Atlanta for work. Thought I was gonna have time to work out down here but they've got us planned down to the god damn minute. Oh well.

that sucks, the day of the business trip vacation is over.

LBSS · « **Reply #580 on:** October 24, 2010, 11:09:07 pm »

Quote from: adarqui on October 23, 2010, 07:56:00 pm

Quote from: LBSS on October 23, 2010, 07:37:05 pm
In Atlanta for work. Thought I was gonna have time to work out down here but they've got us planned down to the god damn minute. Oh well.

that sucks, the day of the business trip vacation is over.

Haha, it's not over, I hope. But this particular trip was packed and exhausting. Back to work (the gym, I mean) tomorrow.

LBSS · « **Reply #581 on:** October 25, 2010, 09:33:28 pm »

Yes. Right hip is buggin and left knee tweaked during the jump squats but this workout felt very good.

neutral focus
SH:SP:SR:SH:SP:SR:SH:SP:SR:SH:SP:SR:
power focus
SH:SP:SP:SR:SR:SH:SP:SP:SR:SR:
speed/reactivity focus
SP:SR:SR:SR:STIM:TEST

warm up
shoot hoops -- hot and cold
core stretches fast

work
tuck jumps x10
pogos 2x10
15y sprint x4
1-step jump x15*

REA squat 2x3x95
jump squat 3x3x95
squat 3x2x285 -- first rep was awful but rest were pretty good
OHP 3x5x95 -- super light but hadn't done these in a while, so
chin 3x10
core circuit x3, no rest between exercises, 60s between sets
--Pallof press x10x80/ea
--crunch x18x45
--leg lower x12

cool down -- took about 35 minutes, felt great
foam roll
stretch

*These felt as good as jumps have felt for me. Was consistently hitting 30-30.5, when last workout I think I might have hit 30 once. I was just amped for them at the beginning and got a knuckle on the rim on my first jump. I think the sprints helped with that. Dropoff was pretty clear after about the 12th jump, but that's okay. Will get better as work capacity improves.

adarqui · « **Reply #582 on:** October 26, 2010, 06:28:37 am »

Quote from: LBSS on October 25, 2010, 09:33:28 pm

Yes. Right hip is buggin and left knee tweaked during the jump squats but this workout felt very good.

neutral focus
SH:SP:SR:SH:SP:SR:SH:SP:SR:SH:SP:SR:
power focus
SH:SP:SP:SR:SR:SH:SP:SP:SR:SR:
speed/reactivity focus
SP:SR:SR:SR:STIM:TEST

warm up
shoot hoops -- hot and cold
core stretches fast

work
tuck jumps x10
pogos 2x10
15y sprint x4
1-step jump x15*

REA squat 2x3x95
jump squat 3x3x95
squat 3x2x285 -- first rep was awful but rest were pretty good
OHP 3x5x95 -- super light but hadn't done these in a while, so
chin 3x10
core circuit x3, no rest between exercises, 60s between sets
--Pallof press x10x80/ea
--crunch x18x45
--leg lower x12

cool down -- took about 35 minutes, felt great
foam roll
stretch

*These felt as good as jumps have felt for me. Was consistently hitting 30-30.5, when last workout I think I might have hit 30 once. I was just amped for them at the beginning and got a knuckle on the rim on my first jump. I think the sprints helped with that. Dropoff was pretty clear after about the 12th jump, but that's okay. Will get better as work capacity improves.

nice jumping man! good stuff

hope nothing is up with your hip/knee.

LBSS · « **Reply #583 on:** October 26, 2010, 09:27:19 am »

Yeah, I have a bit of hypermobility in my knees: they go back a bit too far when I extend them fully, as in, you know, an explosive triple extension. The extra poundage just got to me last night, I think. SI joint is hypermobile, too. I can put my palms flat on the ground with my legs straight. That doesn't seem to affect anything, though, just saying.

LBSS · « **Reply #584 on:** October 27, 2010, 12:14:59 pm »

Nota bene: Journal log changed to "a fast and explosive donkey!" Inspired by the introduction to the paper "Effects of Strength Training on Muscle Fiber Types and Size: consequences for athletes training for high-intensity sport," by JL Andersen and P Aagaard, which states, "Thus, both coaches and scientists know that it is not possible to turn a donkey into a racehorse by means of exercise and training. Hard work will, at the most, turn the donkey into a fast and explosive donkey!"

My friends, I may not be a racehorse. But I will be god damned if I can't turn myself into a fast and explosive donkey. HEE HAW!

Adarq.org

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Author Topic: a fast and explosive donkey! (Read 1859036 times)

LBSS

Re: no bounce, need bounce

LBSS

Re: no bounce, need bounce

LBSS

Re: no bounce, need bounce

adarqui

Re: no bounce, need bounce

LBSS

Re: no bounce, need bounce

adarqui

Re: no bounce, need bounce

LBSS

Re: no bounce, need bounce

LBSS

Re: no bounce, need bounce

LBSS

Re: no bounce, need bounce

adarqui

Re: no bounce, need bounce

LBSS

Re: no bounce, need bounce

LBSS

Re: no bounce, need bounce

adarqui

Re: no bounce, need bounce

LBSS

Re: no bounce, need bounce

LBSS

Re: a fast and explosive donkey!