Author Topic: a fast and explosive donkey! (Read 1859686 times)

LBSS · « **Reply #225 on:** April 14, 2010, 10:07:54 pm »

Warm up
usual
tried a few double-unders but I suck at them. Oh well, not exactly a priority.

Work
low-box ankle hops 3x10 (minimizing ground contact...you know what I mean)
bench 185x3, 195x3, 200x6

DB row 60x5, 60x2x8
core circuit that I made up on the spot and don't like

Cool down
stretch

As you can see, kind of unfocused/no plan going into tonight. Not a good way to do things but it's okay. Felt pretty good and 200x6 is a PR for sure.

adarqui · « **Reply #226 on:** April 15, 2010, 04:04:43 pm »

Quote from: LBSS on April 14, 2010, 10:07:54 pm

Warm up
usual
tried a few double-unders but I suck at them. Oh well, not exactly a priority.

Work
low-box ankle hops 3x10 (minimizing ground contact...you know what I mean)
bench 185x3, 195x3, 200x6
DB row 60x5, 60x2x8
core circuit that I made up on the spot and don't like

Cool down
stretch

As you can see, kind of unfocused/no plan going into tonight. Not a good way to do things but it's okay. Felt pretty good and 200x6 is a PR for sure.

ya well thats a nice PR.. under your current situation, trying to come up with a "performance enhancement program" is just not needed, who knows how the knee will react etc.. playing it by ear, having fun, and progressing safely is just as effective.

injuries really derail programs.. then we try and stick to the program with the injury, and make everything worse.. heh.

LBSS · « **Reply #227 on:** April 19, 2010, 10:03:46 pm »

Saturday was first club ultimate event, just a casual scrimmage for returners and a couple of great pickups before tryouts start next week. It was windy as hell so just a goofy game. Lot of fun. Except one of our great pickups separated his shoulder trying to D me on a swing pass... Fuck. AND he doesn't have insurance so he couldn't go to the hospital. Gotta love this fucking country.

Anyway, today jumps felt terrible. Oh well. I need a new plan now, the knee is feeling pretty solid and I'm frustrated again.

Warm up
jog to gym
usual

Work
DLRVJ (more R this time cause there weren't many people in the gym) x some
jump squat x3x3x100 (trap bar)
squat 2x3x280, 4x280
GHR 3x5xbw -- I'm doing these wrong somehow

Cool down
stretch

I'm kind of thinking a sprint plus jumps day, a high-volume jump plus explosive weights day and a low-volume jump plus full body heavy weights day. Some easy tempo or LISS one or two off days. Even a brisk walk would count. Just to get the blood flowing a little. So like

Monday - depth jumps, heavy squats (1 or 2 top sets), heavy lower leg assistance (BSS, DL, step-ups), bench, DB row
Tuesday - LISS/easy tempo
Wednesday - ankle hops, DLRVJs, hurdle jumps, box jumps, SVJs, tuck jumps, etc. (pick three), jump squats, clapping pushups, inverted rows
Thursday - LISS/easy tempo
Friday - rest
Saturday - practice
Sunday - sprints, DLRVJs, core (good that this is on a weekend cause I can do them even if I'm in Baltimore, which I am a lot these days)

Thoughts?

adarqui · « **Reply #228 on:** April 20, 2010, 05:09:59 am »

Quote from: LBSS on April 19, 2010, 10:03:46 pm

Saturday was first club ultimate event, just a casual scrimmage for returners and a couple of great pickups before tryouts start next week. It was windy as hell so just a goofy game. Lot of fun. Except one of our great pickups separated his shoulder trying to D me on a swing pass... Fuck. AND he doesn't have insurance so he couldn't go to the hospital. Gotta love this fucking country.

Anyway, today jumps felt terrible. Oh well. I need a new plan now, the knee is feeling pretty solid and I'm frustrated again.

Warm up
jog to gym
usual

Work
DLRVJ (more R this time cause there weren't many people in the gym) x some
jump squat x3x3x100 (trap bar)
squat 2x3x280, 4x280
GHR 3x5xbw -- I'm doing these wrong somehow

Cool down
stretch

I'm kind of thinking a sprint plus jumps day, a high-volume jump plus explosive weights day and a low-volume jump plus full body heavy weights day. Some easy tempo or LISS one or two off days. Even a brisk walk would count. Just to get the blood flowing a little. So like

Monday - depth jumps, heavy squats (1 or 2 top sets), heavy lower leg assistance (BSS, DL, step-ups), bench, DB row
Tuesday - LISS/easy tempo
Wednesday - ankle hops, DLRVJs, hurdle jumps, box jumps, SVJs, tuck jumps, etc. (pick three), jump squats, clapping pushups, inverted rows
Thursday - LISS/easy tempo
Friday - rest
Saturday - practice
Sunday - sprints, DLRVJs, core (good that this is on a weekend cause I can do them even if I'm in Baltimore, which I am a lot these days)

Thoughts?

i dno.. i personally would go something like:

Monday - DLRVJ, sprints, heavy squats (1 or 2 top sets), heavy lower leg assistance (BSS OR DL OR step-ups), bodyweight pullups/pushups(or dips) superset, jump-rope

Tuesday - LISS/easy tempo/jump rope

Wednesday - rest

Thursday - ankle hops (however many), DLRVJ, jump squats, heavy upper (seated row/bench whatever, or weighted chins/bench etc, 2-4 exercises with equal push/pull), bodyweight glute stuff, jump-rope or LISS

Friday - rest

Saturday - practice

Sunday - ankle hops (2x5), SVJ, box jumps, core

so, using your ideas with this setup, you get:
- two rest days
- the same amount of conditioning, but 2 of the conditioning sessions could be at the end of the lifting days (mon/thurs)
- an rested sprint day on monday, before lower body, which ive never seen effect it negatively, instead its usually the opposite
- two lifting sessions instead of one (lower heavy = monday, upper heavy = thurs), but both of those days still have lower/upper work, such as bodyweight exercises for what is not being emphasized

i dno, took me a little bit of time to come up with that because of what you said about sunday, seems like you can't make it to the gym easily on that day so ..

i dno, that's what i'd do.. with your setup i'd want more lifting to maintain that cns stimulus, and less emphasis on a reactive session considering how your knee is.. you still get in reactive work with this but i just cut out dj's for now, could easily put them back in.

hehe peace

LBSS · « **Reply #229 on:** April 20, 2010, 10:19:40 am »

Thanks dude! I think that actually looks pretty good, although it's going to mean a big fluctuation in workout duration. But that's not a big deal at all, now that I think of it. My thought with cutting back on strength stuff was that it comes so much more easily to me than the explosive/reactive stuff that I have a tendency to over-focus on it. It's more encouraging or I feel like I'm really working hard or something. Whereas with jumps I just see where I'm touching and cringe.

Your way looks better, though. I'm gonna give that a try starting tonight with some LISS.

adarqui · « **Reply #230 on:** April 20, 2010, 04:56:32 pm »

Quote from: LBSS on April 20, 2010, 10:19:40 am

Thanks dude! I think that actually looks pretty good, although it's going to mean a big fluctuation in workout duration. But that's not a big deal at all, now that I think of it. My thought with cutting back on strength stuff was that it comes so much more easily to me than the explosive/reactive stuff that I have a tendency to over-focus on it. It's more encouraging or I feel like I'm really working hard or something. Whereas with jumps I just see where I'm touching and cringe.

Your way looks better, though. I'm gonna give that a try starting tonight with some LISS.

np man.. glad you liked it.

ya the workout duration will increase, but with that extra rest day, it works perfect.. plus those bodyweight circuits at the end can take anywhere from 5-10 minutes.. it's the conditioning at the end that will take the extra time but it's light stuff so it'll be fine.

i feel you on the jumps thing, but somehow you have to kill that "cringe" reaction.. just jump hard, get intense, fuck those negative thoughts.. sometimes it's hard to do that, for sure, can't always stay 100% focused, but if it's happening nearly every time that's not good.. think of it more of like lifting instead of jumping.

pc!

LBSS · « **Reply #231 on:** April 20, 2010, 08:56:12 pm »

Work
jog @easy-moderate pace x3.5 miles, ~27-28 minutes

Cool down
stretch
quick foam roll of IT bands and VMO

Trying to find the right pace after years and years of not running consistently is hard. This run felt pretty good although my pace was a little inconsistent. I think I'll stick to doing one run like this a week, adding a half mile every three or four weeks. See how that goes for a while.

LBSS · « **Reply #232 on:** April 22, 2010, 10:28:37 pm »

Warm up
jump rope 30/30 x5mins
usual
glute bridge 2x15x3s

Work
low-box ankle hops 3x20
DLRVJ x30ish -- very inconsistent but a couple of the jumps were decent
jump squat 2x95, 95, 95, 95, 2x95 -- 30s rest between sets
bench 3x5x185
DB rows 3x10x60
GHR x5 -- I'm doing these wrong

row 30/30 x10, setting 7, avg. 1:38/500m -- hard

Cool down
stretch

LBSS · « **Reply #233 on:** April 24, 2010, 06:41:49 pm »

Workout today: Tryouts. Two hours of drills and scrimmaging. Really fun.

LBSS · « **Reply #234 on:** April 26, 2010, 06:21:11 pm »

After tryouts on Saturday, a couple of the guys and I got in a big triangle (40-80 yards on a side...we were running around) and just practiced hucks for half an hour. Completing a big huck (aka a deep throw to a receiver cutting away from you towards the end zone) is pretty much the best feeling ever in ultimate, other than skying somebody or laying out past somebody for a big D. But my form is garbage after the winter so my throws were all over the place and my elbow hurt like shit yesterday. Haha, oh well, worth it. I'll get my groove back by summer, elbow shouldn't be a problem.

Couldn't work out yesterday so I'm gonna just push everything back a day for this week.

LBSS · « **Reply #235 on:** April 26, 2010, 10:56:11 pm »

Warm up
air squats
divebombers
usual

Work
ankle hops 3x10
glute bridge 2x15x3s
SVJ 2x5
core circuit xouch

Cool down
stretch

LBSS · « **Reply #236 on:** April 27, 2010, 10:05:27 pm »

Work ran long today (and will the rest of the week...and weekend...oof). So didn't get to sprint as I'd planned with one of my teammates. Pissed about that. Also, felt super unreactive.

Warm up
usual

Work
ankle hops to low box 3x10
DLRVJ x~15 -- maybe one or two of these were okay; the rest felt like shit. Worth noting that the only one I can remember being good is one where I got pissed and just attacked the thingy I jump up to.
squat jump 3x3x95 -- yikes
squat 6x1x295 w/20-30s rest -- felt great
BSS 3x8/legx110 -- ouch
superset x3

dip x10xbw
pull up x6xbw

cool down
stretch

lamp · « **Reply #237 on:** April 27, 2010, 10:53:15 pm »

you are strong

when you do vert in training do you measure it?

If not, I suggest starting, it makes it easier to track progress and at least for me sets a clear goal as an incentive.

Are you in college?

LBSS · « **Reply #238 on:** April 28, 2010, 08:29:40 am »

Quote from: lamp on April 27, 2010, 10:53:15 pm

you are strong

Thanks mang. I think I'm one of the stronger people on the forum at the moment just in terms of weight, but that's small comfort cause pretty much everyone can jump, or at least reach, higher than I can. Oh well...

Quote

when you do vert in training do you measure it?

If not, I suggest starting, it makes it easier to track progress and at least for me sets a clear goal as an incentive.

Sort of, but we don't have a vertec at my gym and it's hard to measure running or approach jumps with a vert mat. Plus the manager keeps forgetting to bring the mat back from the other branch of my (small) gym. There's a strap hanging down from the ceiling with a kind of buckle on the end that's around rim height, although I'm not sure exactly how high. I jump to that, so I see how I'm doing mostly by how much above the buckle I can get my fingers. But you're right, it would be awesome to be able to measure every time. If anyone knows of a gym or place in DC that has a vertec, let me know.

Quote

Are you in college?

Nope.

LBSS · « **Reply #239 on:** April 29, 2010, 11:28:08 am »

Food poisoning yesterday = no workout yesterday or probably today.

Diarrhea started around 6:30, puking around 8:30. In all I think I made 12-15 trips to the porcelain throne including six or seven times getting up in the night. I'm sort of okay now, but very dehydrated. And all I've eaten and kept down in the past 22 hours is a piece and a half of toast and some orange juice. Oh and a couple of saltines.

Also, I have epic DOMS in my glutes. From the BSS, I'm pretty sure. I think the food poisoning probably didn't help with this.

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Author Topic: a fast and explosive donkey! (Read 1859686 times)

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

adarqui

Re: no bounce, need bounce

LBSS

Re: no bounce, need bounce

LBSS

Re: no bounce, need bounce

LBSS

Re: no bounce, need bounce

LBSS

Re: no bounce, need bounce

LBSS

Re: no bounce, need bounce

LBSS

Re: no bounce, need bounce

lamp

Re: no bounce, need bounce

LBSS

Re: no bounce, need bounce

LBSS

Re: no bounce, need bounce