Author Topic: Two Hands Two Feet (Read 817844 times)

Coges · « **Reply #1905 on:** May 05, 2020, 07:16:48 am »

05/05/2020

Basketball day

Ball handling x 10 minutes

1 dribble pull up shooting

Ankle wasn't quite up to jump attempts so just took another 100 shots

Reverse deadmill x 2 mins

Stretch

LT3976 · « **Reply #1906 on:** May 05, 2020, 09:32:32 am »

I'm in pretty much same exact situation. Started back on knee ability on 4/21. Added in ATG ankle exercise every day, 2 sets to burnout....ankles are pretty shitty, especially right one.

Coges · « **Reply #1907 on:** May 05, 2020, 10:49:10 pm »

Quote from: LT3976 on May 05, 2020, 09:32:32 am

I'm in pretty much same exact situation. Started back on knee ability on 4/21. Added in ATG ankle exercise every day, 2 sets to burnout....ankles are pretty shitty, especially right one.

Man I'm largely the same. Ankles are my worst enemy. If I can get those right I'll be good as gold again.

LT3976 · « **Reply #1908 on:** May 06, 2020, 10:37:10 am »

are you doing one of the programs specifically?

I did knee ability for about 2 weeks, even though knees haven't been my issue. started yesterday on a speed/jumping program.....felt so good to add that in to the mix

Coges · « **Reply #1909 on:** May 06, 2020, 07:44:08 pm »

Quote from: LT3976 on May 06, 2020, 10:37:10 am

are you doing one of the programs specifically?

I did knee ability for about 2 weeks, even though knees haven't been my issue. started yesterday on a speed/jumping program.....felt so good to add that in to the mix

I'm doing knee, plus back, plus upper body, plus basketball haha. It confused the hell out of me at first but I asked Ben about the new programs and he said there were only a few on offer now due to the results they were getting and the risk that went into them. Sucked a little as I was really looking forward to getting back on the vertical blueprint but I trust his judgement on what works best for people. Especially older folks like me.

What's the speed/jumping program like? Mine is basically a strength day (step ups, split squats, nordics), basketball day (drills, jumps, etc), accessory day (j curl, calf, tib, upper), rinse and repeat. Once my ankles are fully back in action I want to return to some running/sprinting. Does the speed program include that?

LT3976 · « **Reply #1910 on:** May 07, 2020, 09:03:06 am »

Quote from: Coges on May 06, 2020, 07:44:08 pm

Quote from: LT3976 on May 06, 2020, 10:37:10 am
are you doing one of the programs specifically?

I did knee ability for about 2 weeks, even though knees haven't been my issue. started yesterday on a speed/jumping program.....felt so good to add that in to the mix

I'm doing knee, plus back, plus upper body, plus basketball haha. It confused the hell out of me at first but I asked Ben about the new programs and he said there were only a few on offer now due to the results they were getting and the risk that went into them. Sucked a little as I was really looking forward to getting back on the vertical blueprint but I trust his judgement on what works best for people. Especially older folks like me.

What's the speed/jumping program like? Mine is basically a strength day (step ups, split squats, nordics), basketball day (drills, jumps, etc), accessory day (j curl, calf, tib, upper), rinse and repeat. Once my ankles are fully back in action I want to return to some running/sprinting. Does the speed program include that?

It's pretty much the same set-up, but its strength day, speed/power day, accessory day.

Here's a look at a week setup:
Monday-strength (step ups, split squats, nordics)
Tues-speed (reverse sprints, forward sprints, shock training)
Wed-accessory (jeff curl, hip flexor, calf, tib, upper)
Thurs-strength (kot squat, vmo squat, nordic)
Fri-speed (reverse sprints, forward sprints, bounding)
Sat-acessory (seated GM, hip flexor, calf, tib, upper)

I add 2-3 sets into every workout of ATG ankle exercise too

LT3976 · « **Reply #1911 on:** May 07, 2020, 09:04:25 am »

One thing that makes a lot of sense to me on this setup....on the speed days, you do the reverse sprinting basically as your warmup, then do reverse sled AFTER the jumping....seems to help get more blood flow into knees for recovery

Coges · « **Reply #1912 on:** May 07, 2020, 09:24:02 pm »

Quote from: LT3976 on May 07, 2020, 09:03:06 am

Quote from: Coges on May 06, 2020, 07:44:08 pm
Quote from: LT3976 on May 06, 2020, 10:37:10 am
are you doing one of the programs specifically?

I did knee ability for about 2 weeks, even though knees haven't been my issue. started yesterday on a speed/jumping program.....felt so good to add that in to the mix

I'm doing knee, plus back, plus upper body, plus basketball haha. It confused the hell out of me at first but I asked Ben about the new programs and he said there were only a few on offer now due to the results they were getting and the risk that went into them. Sucked a little as I was really looking forward to getting back on the vertical blueprint but I trust his judgement on what works best for people. Especially older folks like me.

What's the speed/jumping program like? Mine is basically a strength day (step ups, split squats, nordics), basketball day (drills, jumps, etc), accessory day (j curl, calf, tib, upper), rinse and repeat. Once my ankles are fully back in action I want to return to some running/sprinting. Does the speed program include that?

It's pretty much the same set-up, but its strength day, speed/power day, accessory day.

Here's a look at a week setup:
Monday-strength (step ups, split squats, nordics)
Tues-speed (reverse sprints, forward sprints, shock training)
Wed-accessory (jeff curl, hip flexor, calf, tib, upper)
Thurs-strength (kot squat, vmo squat, nordic)
Fri-speed (reverse sprints, forward sprints, bounding)
Sat-acessory (seated GM, hip flexor, calf, tib, upper)

I add 2-3 sets into every workout of ATG ankle exercise too

That looks pretty similar. I really liked the backwards sprinting and bounding that was in the vert program. Shame it's not still in the basketball one.

My knees feel the best when I do the reverse deadmill and finish with nordics. Have to admit though I think some of the first incarnations of his programs were better for my knees. I remember doing the hack squat (I think he now calls them VMO squats) was absolute gold for my knees.

Coges · « **Reply #1913 on:** May 07, 2020, 09:35:58 pm »

07/05/2020

A) Reverse Deadmill- 2 mins

B) Jefferson Curl- 5x5
+6, +12, +20, +25, +30

C1) Tuck L-sit- 25s, 22s, 21s
C2) SL Calf Raise- 10kg x 10, 10, 10
C3) Wall Tib Raise- 3 x 20

D1) Chins- bw x 6, 7, 4
D2) Neck Press- 3 x 10 @ 20, 30, 40

Stretching

LT3976 · « **Reply #1914 on:** May 07, 2020, 09:50:17 pm »

You said you talked to Ben and only a few programs are offered? What was the deal with the risks involved and the results? Are they not doing vertical blueprint?

LT3976 · « **Reply #1915 on:** May 07, 2020, 09:56:42 pm »

Quote from: Coges on May 07, 2020, 09:24:02 pm

Quote from: LT3976 on May 07, 2020, 09:03:06 am
Quote from: Coges on May 06, 2020, 07:44:08 pm
Quote from: LT3976 on May 06, 2020, 10:37:10 am
are you doing one of the programs specifically?

I did knee ability for about 2 weeks, even though knees haven't been my issue. started yesterday on a speed/jumping program.....felt so good to add that in to the mix

I'm doing knee, plus back, plus upper body, plus basketball haha. It confused the hell out of me at first but I asked Ben about the new programs and he said there were only a few on offer now due to the results they were getting and the risk that went into them. Sucked a little as I was really looking forward to getting back on the vertical blueprint but I trust his judgement on what works best for people. Especially older folks like me.

What's the speed/jumping program like? Mine is basically a strength day (step ups, split squats, nordics), basketball day (drills, jumps, etc), accessory day (j curl, calf, tib, upper), rinse and repeat. Once my ankles are fully back in action I want to return to some running/sprinting. Does the speed program include that?

It's pretty much the same set-up, but its strength day, speed/power day, accessory day.

Here's a look at a week setup:
Monday-strength (step ups, split squats, nordics)
Tues-speed (reverse sprints, forward sprints, shock training)
Wed-accessory (jeff curl, hip flexor, calf, tib, upper)
Thurs-strength (kot squat, vmo squat, nordic)
Fri-speed (reverse sprints, forward sprints, bounding)
Sat-acessory (seated GM, hip flexor, calf, tib, upper)

I add 2-3 sets into every workout of ATG ankle exercise too

That looks pretty similar. I really liked the backwards sprinting and bounding that was in the vert program. Shame it's not still in the basketball one.

My knees feel the best when I do the reverse deadmill and finish with nordics. Have to admit though I think some of the first incarnations of his programs were better for my knees. I remember doing the hack squat (I think he now calls them VMO squats) was absolute gold for my knees.

They (vmo squats) are in the one I’m doing
Instead of repeating strength workouts it’s step ups and split squats one day, vmo squats and sissy squats the other. Nordics both days

Coges · « **Reply #1916 on:** May 07, 2020, 10:55:30 pm »

Quote from: LT3976 on May 07, 2020, 09:56:42 pm

Quote from: Coges on May 07, 2020, 09:24:02 pm
Quote from: LT3976 on May 07, 2020, 09:03:06 am
Quote from: Coges on May 06, 2020, 07:44:08 pm
Quote from: LT3976 on May 06, 2020, 10:37:10 am
are you doing one of the programs specifically?

I did knee ability for about 2 weeks, even though knees haven't been my issue. started yesterday on a speed/jumping program.....felt so good to add that in to the mix

I'm doing knee, plus back, plus upper body, plus basketball haha. It confused the hell out of me at first but I asked Ben about the new programs and he said there were only a few on offer now due to the results they were getting and the risk that went into them. Sucked a little as I was really looking forward to getting back on the vertical blueprint but I trust his judgement on what works best for people. Especially older folks like me.

What's the speed/jumping program like? Mine is basically a strength day (step ups, split squats, nordics), basketball day (drills, jumps, etc), accessory day (j curl, calf, tib, upper), rinse and repeat. Once my ankles are fully back in action I want to return to some running/sprinting. Does the speed program include that?

It's pretty much the same set-up, but its strength day, speed/power day, accessory day.

Here's a look at a week setup:
Monday-strength (step ups, split squats, nordics)
Tues-speed (reverse sprints, forward sprints, shock training)
Wed-accessory (jeff curl, hip flexor, calf, tib, upper)
Thurs-strength (kot squat, vmo squat, nordic)
Fri-speed (reverse sprints, forward sprints, bounding)
Sat-acessory (seated GM, hip flexor, calf, tib, upper)

I add 2-3 sets into every workout of ATG ankle exercise too

That looks pretty similar. I really liked the backwards sprinting and bounding that was in the vert program. Shame it's not still in the basketball one.

My knees feel the best when I do the reverse deadmill and finish with nordics. Have to admit though I think some of the first incarnations of his programs were better for my knees. I remember doing the hack squat (I think he now calls them VMO squats) was absolute gold for my knees.

They (vmo squats) are in the one I’m doing
Instead of repeating strength workouts it’s step ups and split squats one day, vmo squats and sissy squats the other. Nordics both days

Yes that's the exact same as me. Just checked through the strength days and that's it.

Coges · « **Reply #1917 on:** May 10, 2020, 07:58:47 am »

Quote from: LT3976 on May 07, 2020, 09:50:17 pm

You said you talked to Ben and only a few programs are offered? What was the deal with the risks involved and the results? Are they not doing vertical blueprint?

Sorry mate I missed this post.

I really wanted to do the vertical blueprint and the guys on the messaging end said this is what they offer now. There's a video of Ben presenting the new programs which is knee + upper + back + basketball/volleyball/speed-plyo. I asked Ben directly on that and he said that the vertical blueprint was a higher risk program and that this is getting just as good/better results so they don't offer it on the app anymore. You can obviously still do it but they don't recommend it right now. Kind of funny though in that Barth still has vertical blueprint in everyone of his IG posts.

When I really compared the two the main differences are that the vertical blueprint has-
- backward sprinting/jumping/bounding in same program/no direct basketball days though
- smolov for athletes RDL then Squat programmed in consecutive 12 week blocks (this is the main reason I wanted to do this program)

Having said that I don't know what's built in after you reach the knee ability standards anyway. Maybe it's RDLs and squats anyway. He's spoken so many times about chasing a personal double bodyweight squat but now I believe it's the front/back squat they use. Idk. He also talked about 200%xbw RDL as a higher level standard a while back too. I'm probably a month away from reaching the knee for life standards but I imagine by the time I reach them things will be different again.

Coges · « **Reply #1918 on:** May 10, 2020, 08:12:50 am »

08/05/2020

Reverse deadmill- 2 mins

KOT Squat- 10" elevation x 10, 10, 10

VMO Squat- Sets of 10 @ bw, +6, +12, +20, +25

Nordic- 5" elevation- 8, 8, 7

Stretch.

Daily training video.

<a href="http://www.youtube.com/watch?v=7KyvchiByc4" target="_blank">http://www.youtube.com/watch?v=7KyvchiByc4</a>

09/05/2020

Reverse deadmill- 2 mins

Seated GM-
bar x 5, 30 x 5, 40 x 5, 45 x 5, 50 x 5 (seemed super easy- maybe the extra bodyweight is helping here)

Tuck L-sit- 30s, 30s, 30s
SL Calf Raise- 10 x 10, 15 x 10, 20 x 10
Wall Tib Raise- 20, 20, 20

Stretch.

10/05/2020

Reverse deadmill- 2 mins

Ball handling drills- 2 balls- crossover, between legs forward, between legs backward, around back (form much better than last time)

Shooting practice- 1 dribble pull up practice

Jumps- 10 SL jumps each - L and R

First time jumping SL off the L in about 6 weeks. Also weighed in at 99.9 right before jumping which is the heaviest I think I've ever been. Ankle was a little sore to begin with but warmed up really well. Some jumps were horrible but on a few I got past my wrist which is around 30". That's not bad for no jumping for 6 weeks and being 10kg over weight. I'm kind of excited as I would expect losing 10kgs, more jumps plus getting stronger will equal 4-6" minimum in the next couple of months. Now I just have to get my fat ass down in kgs.

*Edit- I did a few of my jumps Raptor style with as much speed and agression as I could muster. Have to say I had an extra couple of inches and I think once the ankle is fully healed and I have some jumps under my belt this will be the new norm.

I am going to add an extra upper body session or two though. ATG have the mantra of higher/faster at all costs but I still want to build something decent upstairs.

Coges · « **Reply #1919 on:** May 10, 2020, 06:58:47 pm »

Running Info-

Quote from: adarqui on May 10, 2020, 12:04:21 pm

Quote from: Coges on May 10, 2020, 08:29:44 am
Thread hijak alert- Hey mate can I "run" something by you.

sure np !

Quote
I want to run twice a week and eventually build up to a decent 5k time in the future (5-6 months away). I was thinking something faster 1 day (intervals/sprints/etc) and 1 slowish day (building from 3-5-10ish). End goal is a relatively fast 5k time and some overall endurance. Any advice?

nice!

imho, the more "volume buildup" you can do, the better. it's more important than speed training, especially early on. BUT, it's easy to work that in on the speed day.

your speed day can consist of:
- very light but "long" warmup (ie 1 mile to start)
- intervals/strides: don't be so strict with work/rest ratios early on, ie if you want to do 4 x 400 @ 5k pace (and eventually 8-10 x 400 or 4-6 x 800, or 3 x 1k), try to get it done given whatever work/rest ratio you want, but don't be disappointed/upset if you need to take more recovery etc. even at the correct paces, intervals aren't easy. so don't be super strict with them. try to keep it mentally stress free & fun.
- very light but "long" cooldown (ie 1 mile to start) .. can eventually finish off w/ however long you feel comfortable with that day.

volume day could simply be:
- light & steady, building up safely, anywhere from 15 minutes to an hour as the weeks progress.

imho, don't need tempo or anything like that. the interval/sprint stuff is a great idea because it's fun, keeps your body strong, & it's effective at throwing in some lactic acid. the more long/light stuff you get in, the stronger your heart/lungs will get.

one very important thing the light steady long running does, is give you an opportunity to learn how to relax while running. it's extremely important.

also if possible, do as much stuff on softer surfaces as you can .. soft ie inside of track grass, baseball/futbol field grass etc. i'd do most of my stuff on soft surfaces, then just race on concrete, no problem. soft surfaces keep you healthier & make you stronger.

finally, any sign of issues creeping up, take it serious. running injuries are vicious, but almost always have precursors. need to know when to back off etc.

even the very light stuff can end up causing issues, so have to just listen very carefully to the body, then you're good. don't run through injuries etc.

taking time off or missing days won't hurt you too much. it hurts more mentally than physically.

just my quick 2 cents!

pc!

Adarq.org

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Author Topic: Two Hands Two Feet (Read 817844 times)

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