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Author Topic: Age vs VO2max  (Read 1602187 times)

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vag

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Re: vag's journal : Age vs Vertical
« Reply #375 on: June 09, 2010, 02:36:59 pm »
0
9 June 2010

Conditioning/recovery workout
Weight@session : ~197

- 10' dynamic workout.

- 3 mins rest

INTERVALS:
- 10x80m sprints at ~60%
- 5 mins rest
- 10x80m sprints at ~60%
- Total 20 sprints , it was ~20sec sprint , ~40 sec rest.

-5 min rest

JUMPS:
- Jumping on concrete , 10' rim.
- 1x3 SVJs                  : ~26''
- 1x3 1-step DLRVJs     : ~30''
- 1x3 2-steps DLRVJs    : ~29'' , WTF???
- 1x3 full runup DLRVJs : ~31''

Sprints were nice , felt smooth and had good breaths.
Jumping sucked ass big time. Felt way too stiff , couldnt transfer any power , explosiveness = bellow zero.
« Last Edit: June 09, 2010, 02:41:20 pm by vag »
Logged
Target training paces (min/km), calculated from 5K PR 22:49 :
Easy run : 5:48
Tempo run : 4:50
VO2-max run :4:21
Speed form run : 4:02

---

Quote from: adarqui on May 17, 2021, 04:57:01 pm
it's the biggest trick in the run game.. go slow to go fast. it doesn't make sense until it smacks you in the face and you're like ....... wtf?

adarqui

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Re: vag's journal : Age vs Vertical
« Reply #376 on: June 09, 2010, 03:46:17 pm »
0
Quote from: vag on June 09, 2010, 02:36:59 pm
9 June 2010

Conditioning/recovery workout
Weight@session : ~197

- 10' dynamic workout.

- 3 mins rest

INTERVALS:
- 10x80m sprints at ~60%
- 5 mins rest
- 10x80m sprints at ~60%
- Total 20 sprints , it was ~20sec sprint , ~40 sec rest.

-5 min rest

JUMPS:
- Jumping on concrete , 10' rim.
- 1x3 SVJs                  : ~26''
- 1x3 1-step DLRVJs     : ~30''
- 1x3 2-steps DLRVJs    : ~29'' , WTF???
- 1x3 full runup DLRVJs : ~31''

Sprints were nice , felt smooth and had good breaths.
Jumping sucked ass big time. Felt way too stiff , couldnt transfer any power , explosiveness = bellow zero.


wtf?
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vag

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Re: vag's journal : Age vs Vertical
« Reply #377 on: June 09, 2010, 04:52:31 pm »
0
Quote from: adarqui on June 09, 2010, 03:46:17 pm
Quote from: vag on June 09, 2010, 02:36:59 pm
JUMPS:
- Jumping on concrete , 10' rim.
- 1x3 SVJs                  : ~26''
- 1x3 1-step DLRVJs     : ~30''
- 1x3 2-steps DLRVJs    : ~29'' , WTF???
- 1x3 full runup DLRVJs : ~31''

Sprints were nice , felt smooth and had good breaths.
Jumping sucked ass big time. Felt way too stiff , couldnt transfer any power , explosiveness = bellow zero.


wtf?

no clue! weird... dont really care though, those sessions are just to keep up with the jumping.
maybe it was the bad session before next sunday's new PR , lol  ;D
Logged
Target training paces (min/km), calculated from 5K PR 22:49 :
Easy run : 5:48
Tempo run : 4:50
VO2-max run :4:21
Speed form run : 4:02

---

Quote from: adarqui on May 17, 2021, 04:57:01 pm
it's the biggest trick in the run game.. go slow to go fast. it doesn't make sense until it smacks you in the face and you're like ....... wtf?

adarqui

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Re: vag's journal : Age vs Vertical
« Reply #378 on: June 09, 2010, 05:00:54 pm »
0
Quote from: vag on June 06, 2010, 01:31:10 pm
Quote from: nba8340 on June 05, 2010, 07:51:46 pm
sick graphs man

thanx man!

6 June 2010

Vertical jump testing / dunk session.
Weight@session : 200,5
Jumping on concrete , 9'10'' rim

-15' dynamic warmup
-3 mins rest
-5 ~80m sprints at 40%
-3 mins rest
-bunch of low/mid effort jumps.


1x3 SVJs : ~27,5''
1x3 1-step-lead-in RVJs , ~32,5'' , maybe even 33'' :D :D
-Sudden storm , WTF , BOOOOOOOOOOOOOOOOOOOOOO :o :(  :o  :(  :o  :(
F-U-C-K , i felt so good , was pumped with cafeine and all too , i was flying!


my ideas:
- less caffeine than the session above
- you really stepped up that volume on the sprints prior to the jumps
- normal, just a dip in the CNS


Quote
Conditioning/recovery workout
Weight@session : ~197

- 10' dynamic workout.

- 3 mins rest

INTERVALS:
- 10x80m sprints at ~60%
- 5 mins rest
- 10x80m sprints at ~60%
- Total 20 sprints , it was ~20sec sprint , ~40 sec rest.

-5 min rest

JUMPS:
- Jumping on concrete , 10' rim.
- 1x3 SVJs                  : ~26''
- 1x3 1-step DLRVJs     : ~30''
- 1x3 2-steps DLRVJs    : ~29'' , WTF???
- 1x3 full runup DLRVJs : ~31''
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vag

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Re: vag's journal : Age vs Vertical
« Reply #379 on: June 09, 2010, 05:13:49 pm »
0
Quote from: adarqui on June 09, 2010, 05:00:54 pm

my ideas:
- less caffeine than the session above
- you really stepped up that volume on the sprints prior to the jumps
- normal, just a dip in the CNS


Yup , i was guessing the CNS dip but ure right.
- Much less coffee today , had 2 cups in the morning and 2 cups at 3pm. Jumps were at 9pm. On sunday i had 4 cups and a redbull 30' before jumping :D
-Sprints is true too , i forgot my watch so i didnt know how much i was pushing,  whenever i dont monitor i push more.

Nahhhhhhh , its the bad session before sunday's 34'' PR  ;D  ;D  ;D
Logged
Target training paces (min/km), calculated from 5K PR 22:49 :
Easy run : 5:48
Tempo run : 4:50
VO2-max run :4:21
Speed form run : 4:02

---

Quote from: adarqui on May 17, 2021, 04:57:01 pm
it's the biggest trick in the run game.. go slow to go fast. it doesn't make sense until it smacks you in the face and you're like ....... wtf?

LBSS

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Re: vag's journal : Age vs Vertical
« Reply #380 on: June 09, 2010, 05:16:49 pm »
0
Quote from: vag on June 09, 2010, 05:13:49 pm
Sprints is true too , i forgot my watch so i didnt know how much i was pushing,  whenever i dont monitor i push more.

+1. Mostly because I take too-short rests.

Quote
Nahhhhhhh , its the bad session before sunday's 34'' PR  ;D  ;D  ;D

Good luck! I would just about crap my pants if I jumped 34" between now and Sunday :D
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Muscles are nonsensical they have nothing to do with this bullshit.

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https://www.savannahstate.edu/cost/nrotc/documents/Inform2010-thearmstrongworkout_Enclosure15_5-2-10.pdf

black lives matter

adarqui

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Re: vag's journal : Age vs Vertical
« Reply #381 on: June 09, 2010, 07:26:12 pm »
0
Quote from: vag on June 09, 2010, 05:13:49 pm
Quote from: adarqui on June 09, 2010, 05:00:54 pm

my ideas:
- less caffeine than the session above
- you really stepped up that volume on the sprints prior to the jumps
- normal, just a dip in the CNS


Yup , i was guessing the CNS dip but ure right.
- Much less coffee today , had 2 cups in the morning and 2 cups at 3pm. Jumps were at 9pm. On sunday i had 4 cups and a redbull 30' before jumping :D
-Sprints is true too , i forgot my watch so i didnt know how much i was pushing,  whenever i dont monitor i push more.

Nahhhhhhh , its the bad session before sunday's 34'' PR  ;D  ;D  ;D

combo of higher volume sprints + no caffeine = big drop.. when I was PR'n during my high freq squat experiment, i would ONLY caff up on sunday.. so if i was hitting some good 1-2 step lead in jumps on tuesday and thursday, i knew come sunday with huge doses of caffeine (coffee drink + monster) i'd be flying.. i'd get so amped that I'd have jitters and shit, basically what KB recommends pre-vert testing.

one thing caffeine also did for me, is give me a WORLD OF CONFIDENCE.. without it sometimes i'd get those crappy negative thoughts pre-jumping, that shit NEVER happens when im on tons of caffeine.. it's basically like an anti-depressant, you're so amped.

so ya, I like caff'n up 1 day a week and going for PR's, it sort of becomes like "the biggest hunt day of the week" aka king of the jungle style, can't help but be on point.

peace man
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vag

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Re: vag's journal : Age vs Vertical
« Reply #382 on: June 10, 2010, 03:04:32 pm »
0

STRENGTH BLOCK A   :  2:1:0  :  STRENGTH - STRENGTH - EXPLOSIVE
STRENGTH BLOCK B   :  2:1:0  :  STRENGTH - STRENGTH - EXPLOSIVE
EXPLOSIVE BLOCK A  :  1:2:0  :  STRENGTH - EXPLOSIVE - EXPLOSIVE
EXPLOSIVE BLOCK B  :  1:2:0  :  STRENGTH - EXPLOSIVE - EXPLOSIVE
STIM BLOCK               :  0:0:X  :  MSEM - MSEM - MSEM - MSEM - MSEM
GREEN = DONE

10 June 2010

Weight@session: ~199
Strength block B , Explosive workout.

3x5 18'' depth jumps

REA SQUATS :
4x3@121lbs.
That should be ~40% 1RM.
-Freefall OK
-Transition weird again. I was doing it as fast as i could , but it was not fast. If i remember well though the point is doing it as fast as you can , the actual speed doesnt really matter.
-Going up was damn explosive , because of all the effort in the transition. So explosive that i could not decelerate at the top so i was jumping a few inches off the ground. Is that bad?

PAUSE BSS ( tempo was like 1,5 - 1,5 - 1,5 ):
1x5@176
1x5@198
1x5@220 , diesel!

CALVE RAISES:
3x12@286
Took those easy because of DJs.
Logged
Target training paces (min/km), calculated from 5K PR 22:49 :
Easy run : 5:48
Tempo run : 4:50
VO2-max run :4:21
Speed form run : 4:02

---

Quote from: adarqui on May 17, 2021, 04:57:01 pm
it's the biggest trick in the run game.. go slow to go fast. it doesn't make sense until it smacks you in the face and you're like ....... wtf?

LBSS

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Re: vag's journal : Age vs Vertical
« Reply #383 on: June 10, 2010, 06:08:14 pm »
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Quote from: vag on June 10, 2010, 03:04:32 pm

REA SQUATS :

-Going up was damn explosive , because of all the effort in the transition. So explosive that i could not decelerate at the top so i was jumping a few inches off the ground. Is that bad?



I have the same question, actually.
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Muscles are nonsensical they have nothing to do with this bullshit.

- Avishek

https://www.savannahstate.edu/cost/nrotc/documents/Inform2010-thearmstrongworkout_Enclosure15_5-2-10.pdf

black lives matter

adarqui

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Re: vag's journal : Age vs Vertical
« Reply #384 on: June 10, 2010, 06:12:08 pm »
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Quote from: LBSS on June 10, 2010, 06:08:14 pm
Quote from: vag on June 10, 2010, 03:04:32 pm

REA SQUATS :

-Going up was damn explosive , because of all the effort in the transition. So explosive that i could not decelerate at the top so i was jumping a few inches off the ground. Is that bad?



I have the same question, actually.

nope that's fine.. you could stay @ 40% or progress into a heavier percentage of 1RM (45, 50 ...) etc.. but coming up off the ground is fine, just make sure your back is feeling ok.

cya
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vag

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Re: vag's journal : Age vs Vertical
« Reply #385 on: June 11, 2010, 02:21:05 pm »
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11 June 2010

- "7 Days Vertical Jump Cure" routine.
- My usual lower body stretch routine.

Right leg bugging in a weird spot , never had that again. Its about 3'' above ankle , from what i see in the images it would be the "peroneus brevis" or the "flexor halucis longus". Its bugging pretty much , cant even walk 100% normal. Started feeling it last night after training , must be either the DJs or the other day's sprints. Anyway , its one of those things that go away before you know it. Worst case scenario = no sunday dunks , i can live with that! LOL
« Last Edit: June 11, 2010, 02:29:52 pm by vag »
Logged
Target training paces (min/km), calculated from 5K PR 22:49 :
Easy run : 5:48
Tempo run : 4:50
VO2-max run :4:21
Speed form run : 4:02

---

Quote from: adarqui on May 17, 2021, 04:57:01 pm
it's the biggest trick in the run game.. go slow to go fast. it doesn't make sense until it smacks you in the face and you're like ....... wtf?

cowed77

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Re: vag's journal : Age vs Vertical
« Reply #386 on: June 11, 2010, 03:02:11 pm »
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caffeine never had any of those effects for me... :(
beta alanine gave me some jitters the fews few times, but now i feel nothing once more...

sigh, resistance or adjustment to stims is the worst thing.
 :-\
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reach: 220cm

vag

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Re: vag's journal : Age vs Vertical
« Reply #387 on: June 11, 2010, 03:23:02 pm »
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Quote from: cowed77 on June 11, 2010, 03:02:11 pm
caffeine never had any of those effects for me... :(
beta alanine gave me some jitters the fews few times, but now i feel nothing once more...

sigh, resistance or adjustment to stims is the worst thing.
 :-\

Yeah , im trying to cut down on caffeine too so i can get some better stim effect from it. I drink about 300mg to 400mg of caffeine daily for the last... 17 years , literally! so to get a good stim effect i have to drink 400mg in coffe and a redbull for the taurine , those do work but those quantities are not normal.
Talking about stim , take a look at Kelly Baggett's last article , he released it today:

http://www.higher-faster-sports.com/mentallyjacked.html
Logged
Target training paces (min/km), calculated from 5K PR 22:49 :
Easy run : 5:48
Tempo run : 4:50
VO2-max run :4:21
Speed form run : 4:02

---

Quote from: adarqui on May 17, 2021, 04:57:01 pm
it's the biggest trick in the run game.. go slow to go fast. it doesn't make sense until it smacks you in the face and you're like ....... wtf?

Flander

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Re: vag's journal : Age vs Vertical
« Reply #388 on: June 12, 2010, 01:43:27 am »
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Still got that pain in your leg?
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vag

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Re: vag's journal : Age vs Vertical
« Reply #389 on: June 12, 2010, 05:54:46 am »
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Quote from: Flander on June 12, 2010, 01:43:27 am
Still got that pain in your leg?

Yes , just woke up and its still there , 2nd day ( Saturday ). I think it bugs less today. I described it wrong , its 5'' above ancle , not 3''
Anyway , lets see how it goees
Thanks...
Logged
Target training paces (min/km), calculated from 5K PR 22:49 :
Easy run : 5:48
Tempo run : 4:50
VO2-max run :4:21
Speed form run : 4:02

---

Quote from: adarqui on May 17, 2021, 04:57:01 pm
it's the biggest trick in the run game.. go slow to go fast. it doesn't make sense until it smacks you in the face and you're like ....... wtf?
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