One thing I like about your program to increase DLRVJ is the simplicity.. I may be wrong, but you seem to basically be focusing on squats, jumps squats, and depth jumps. Basically hitting the DLRVJ from all angles on the force-velocity curve..
If you're consistently training, my guess would be that your going to the gym to train in a low state of CNS excitement too often?
From a very quick look, I seem to see a LOT of low mental states, low energy, and forcing workouts.
From my experience, mastering the ability to know if my body AND more importantly CNS is not primed, it's better to not go to the gym and waste a workout.
For example:
today:
WEIGHT: ???
SORENESS: right shin, left lat, glutes
ACHES/INJURIES: right toe
MENTAL STATE: tired, zero motivation, had to drag myself to the gym
- jump rope and joint circles x 20 mins
- stretch
better than nothing.
I used to do this a lot too and learned that NOTHING can actually be better.. You're no beginner, so sessions that don't allow you to go 100% really are worthless imo. What I did was figure out what light exercise primes my CNS the next day without causing any fatigue.
For example:
Day 1 - CNS and body is firing
ME jump sessions / plyo's/ weight room <-- kill it in everything
Day 2 - rest/stretch
Day 3 - SL Box squats @ 4 x 3 with challenging weight OR 3 x 10 KB Swings
Doing either of these causes hardly any fatigue, and the explosive nature of each ALWAYS primes my CNS the next day
Day 4 - repeat the cycle
I would sometimes skip day 3 and just go to the gym and train if I know my CNS is firing. Similar to adarqs stop watch double click, I downloaded this CNS tap test app on my phone and use that under the same conditions every morning. If my scores are high and i'm "feeling" wired up and strong, I say fuck it and go to the gym. After a warm up, if I'm not firing and ready to go fast, I don't waste time trying to "let the drive come" and make the trip to the gym not be a waste by doing Box squats.
If all signs are not well, I just stay home and do KB swings instead since I have one at home. These 'priming' exercises are needed for me as just resting from day to day may allow recovery, but losing that CNS "primed" state gives you sluggish workouts. These exercises in themselves are great because they keep you primed without any fatigue
Some other sure signs for me are having coffee right after breakfast. If the coffee affects me at all, I know I will be fired up.. When my CNS is fatigued, caffeine doesn't do anything. This last caffeine example I would guess is very individualized though...
Anyways, I used to be so frustrated being so consistent with training and yet always having shitty workouts that left me with no progress. After I figured this out, I basically had 100% high quality sessions all the time. Maybe 1 bad workout every 10 sessions. With that consistency in training where all cylinders are firing, you can't help but make progress.
You probably read this before but forgot about it since its old but read it again
from KellyB
Performance Improvement Strategies for Intermediate and Advanced Athletes
Key #4
Don't bother training unless you're ready to improve
Unless you're intentionally challenging yourself with a high volume of work, as you might be during the "volume" phase of a training block, then don't show up to train unless you're ready to improve. Keep a log of 2 things and make note of them FIRST thing in the morning when you wake up. These things are physical energy and mental motivation. Rank both on a scale of 1-100 and write them down in your journal. The reason you want to do this first thing in the morning is because your body and mind are both honest with you at this time. When you first wake up you can't tell your body and subconscious mind whether they feel like crap or not but if you do this after you've been up for even a few minutes your "mind" can make your evaluation false . This is why the Russians used to wake their athletes up and do all sorts of tests on them to assess trainability.
So rank both energy and motivation on a scale of 100. A score of 75 or more meaning that you were dreaming of training before you even woke up and couldn't wait to get to the gym. A score below 25 meaning that you felt absolutely miserable when you woke up, and even more miserable when you realized that you were scheduled to train today. Males can use their sex drive upon wakening to assess state of energy (seriously).
DO NOT train unless you can honestly give yourself a rating of 50 for both energy and motivation! This is important. In short don't show up at the gym unless you feel that you're going to improve in something! Better to take an extra day off and get in some active rest (walking, low intensity cardio, stretching etc.) and put the training session on hold until the next day then it is to show up and waste your time going nowhere.
Now you might ask, "well what if taking an extra day off isn't an option?" In that case you should cut the volume of the session by 50% while maintaining the intensity (load). Also in this case you'd definitely want to pay extra attention to sleep and nutrition.
http://www.higher-faster-sports.com/gettingstronger2.html
