WEIGHT: ???
SORENESS: none
ACHES/INJURIES: still dealing with throat/chest cold
MENTAL STATE: good
- warm up
included some skater hops, some repeated backboard touches
- DLRVJ x 10
missed a bunch of dunks with the size three soccer ball, made two
- SVJ x 5,5
did not touch rim after second jump of first set
- SL SVJ x 5/leg
could not even touch backboard
- repeated backboard touches x 10,10,10
ugly, turns out this is a learned skill. third set better than first two.
- SVJ x 2
niice
T0ddday suggested that i spend more time jumping and de-emphasize or even remove lifting. still working out what to do but tried this today. legs beat, i'm not conditioned to jump this many times and maybe that's a problem.
de-emphasize sure, but I don't think removing it completely would be a good idea. You still need to be able to express more power in the squat, especially those MSEM singles you are doing. If you could get those singles close to ~2xBW, that would be ideal. Then you attempt to express that power in your jump sessions. If you plan on de-emphasizing it, you could condense it into something like:
- kb swings
- squat (normal or singles)
- dips/pullups superset
Personally though, I think you've been doing pretty good. You've had some great jump sessions lately but you've also had several things get in your way; sickness, not being able to jump, traveling, etc. Being more consistent with the jump sessions would definitely help - and when you're not feeling fresh & ready to jump max, you could do higher volume (shorter rest periods) submax jumps from different angles etc - working on speed of runup, arm swing, really short ground contact etc.
Would you be able to consistently do jump sessions ~3x/week? Seems like you're always getting bumped out of there, which would be a problem if you dropped lifting completely.
Not recommending this but it's one option.. It has a ton of pre-requisites due to the (supramaximal) intensity of the method.
An advanced jump only phase one could employ after strength blocks would be The Shock Method. In order to safely perform it though one needs to be around 2+xBW squat (or preferably 5-10 MSEM singles @ 2xBW), no injuries, very minimal aches, comfortable performing depth jumps from ~30" (for eventually 10 reps), have a target when depth jumping (vertec, markings, jump mat). In a block like this, one could completely stop lifting and still see gains in explosive strength, max strength, reactive strength, etc.
Example Shock Block:
- everything is ~30s rest between reps, 6-10 minutes rest between sets
- 3x/week
- 4 weeks
- following strength block with plenty of jump/shock preparation
Week 1:
- ridiculously comprehensive warmup
- Depth Jumps from 30": 2 x 10
- cool down
Week 2:
- ridiculously comprehensive warmup
- Depth Jumps from 30": 3 x 10
- cool down
Week 3:
- ridiculously comprehensive warmup
- Depth Jumps from 30": 4 x 10
- cool down
Week 4:
- ridiculously comprehensive warmup
- Depth Jumps from 30": 4 x 10
- cool down
There's probably some safer (2d/week shock) variations out there that would benefit us even more.. ie, Mon=Shock, Wed=Jumps, Fri=Shock ..
Here's some old data from when I performed shock when I shouldn't have, the numbers are pretty sick (I didn't finish it, I wasn't ready for it - verk told me that on his forum & I basically already knew that but wanted to do it anyway):
http://adarqui.blogspot.com/2007/11/shock-week-1-day-4.htmlHere's two shock articles:
- The actual method, straight from the source:
http://www.verkhoshansky.com/LinkClick.aspx?fileticket=bBhPjzgn%2B0A%3D&tabid=92&mid=426- KellyB article:
http://www.higher-faster-sports.com/shockmethods.html I recall Kingfish doing a shock block.
pc!
^^ x2 ^^
I wouldn't want to lose the benefits of at least one heavy lifting session a week (CNS, hormonal, muscular). I don't see any positive outcome coming from that. I'm all for trying new forms of jump sessions/ explosive lifting but I think you max strength work has always been a positive for you..
x3
