Author Topic: Age vs VO2max (Read 1602900 times)

vag · « **Reply #105 on:** December 21, 2009, 11:53:11 am »

Quote from: adarqui on December 20, 2009, 06:15:51 pm

snow is cool.. i saw it ONE time

Quote from: LBSS on December 21, 2009, 11:10:07 am

We just got 18 inches here in DC...

snow is awsome , so is skiing!!!
The city i live though is at sea level , so it rarely snows here , like 1-2 days per year!
I have to drive 3,5 hours north and change country to get a decent ski resort...

adarqui · « **Reply #106 on:** December 21, 2009, 03:23:31 pm »

Quote from: LBSS on December 21, 2009, 11:10:07 am

We just got 18 inches here in DC...

damn that has to be a sight to see.

every time they kept mentioning 18-24" inches of snow, i couldnt help but think about plyometrics and box heights.

vag · « **Reply #107 on:** December 24, 2009, 04:52:49 am »

23 December 2009

Dynamic warmup 5'

Bilateral line hops , 2x10sec side-side , 2x10sec back-forth , scoring 35-40

2x5 18'' depth jumps
2x5 standing vertical jumps

Jumps where in my house , ceiling is too low to use reach so i dont know the exact height i was getting.

Based on maximum head height : ~27,5''
Based on hangtime calculation with 30fps camera : ~25,5''
Based on maximum heels height : ~27,5''
Based on maximum toes height : ~25,5''

Pick what you like!

vag · « **Reply #108 on:** December 31, 2009, 11:32:19 pm »

31 December 2009 / 1 January 2010

5*red wine glasses
1*huge dinner
7*whiskey glasses
duration : 8pm to 6:30am

Happy new year everyone

adarqui · « **Reply #109 on:** January 01, 2010, 01:55:55 am »

Quote from: vag on December 31, 2009, 11:32:19 pm

31 December 2009 / 1 January 2010

5*red wine glasses
1*huge dinner
7*whiskey glasses
duration : 8pm to 6:30am

Happy new year everyone

surprisingly good spelling ;d

2010 mang.

vag · « **Reply #110 on:** January 01, 2010, 07:22:27 am »

Quote from: adarqui on January 01, 2010, 01:55:55 am

Quote from: vag on December 31, 2009, 11:32:19 pm

31 December 2009 / 1 January 2010

5*red wine glasses
1*huge dinner
7*whiskey glasses
duration : 8pm to 6:30am

Happy new year everyone

surprisingly good spelling ;d

2010 mang.

Ya , i cant get why but i was perfectly sober.
I think the long 'training' duration and low-tempo screwed the session , the overall volume was insane but the stimulation was small.
LOL

vag · « **Reply #111 on:** January 02, 2010, 04:31:49 pm »

I am trying to set up my new routine, with an emphasis on:
Getting leaner.
Adding more plyos ( depth jumps , depth drops , mobility stuff , sprints ).
Stop neglecting core.

I am thinking of replacing heavy squating ( 5x5 @ 80%-90% or more ) with speed squats ( or explosive squats or howver they are called ).

What are the main guidlines for this kind of squats, and what are the typical reps/load?

adarqui · « **Reply #112 on:** January 02, 2010, 04:45:31 pm »

Quote from: vag on January 02, 2010, 04:31:49 pm

I am trying to set up my new routine, with an emphasis on:
Getting leaner.
Adding more plyos ( depth jumps , depth drops , mobility stuff , sprints ).
Stop neglecting core.

I am thinking of replacing heavy squating ( 5x5 @ 80%-90% or more ) with speed squats ( or explosive squats or howver they are called ).

What are the main guidlines for those, and what are the typical reps/load?

50-70% of 1RM, ?x2-3, so , 5x2-3 etc... full rest in between each set.

as for guidelines, there's a few different ways to do them:

- slow down, fast up
- fast down fast up
- REA style (freefall down, fast up)

for all styles, inhale and hold until you're 3/4ths the way back up.. no matter how you do them, the key is to make the transition from down-to-up as explosive as possible..

i personally would not completely stop lifting heavy.. throw in some heavy squat doubles/singles (they dont even have to be max doubles/singles) every 3rd-4th session or so.. its best not to lose any 'max strength' while you are transitioning into an explosive phase. if this happens, it will adversely affect the explosive phase.. best bet, just throw in some heavy lifting every 3rd/4th day and you don't have much to worry about.

so ya startoff on slow down - fast up, @ ~50% 1RM..

what's the general outline for your routine so far?

peace!

vag · « **Reply #113 on:** January 02, 2010, 05:36:02 pm »

well , im thinking this:

monday : upper body ( 4x8 bench , 4x8 lats , 3x12 biceps, 3x12 triceps ) + core
tuesday : off ( light cardio if possible )
wednesday : bball training / game ( 1 week is training , other is game )
thursday : lower body ( 5x3 speed squats , 3x8 BSS, 3x12 calves ) + shoulders ( 4x8 OHP )
friday : off
saturday : off ( light cardio+core if possible )
sunday off

Also ill try to allways do some plyos before the gym ( monday + thursday )
It will allways be a structured plyos routine like that:
5' dynamic warmup
4x10sec line hops
4x5 on-box jumps ( low box , mid-shin level )
4x5 18'' depth jumps OR 4x6 36'' depth drops OR 2x5 40yard sprints at 100% OR 4x5 max effort RVJs

Thanks for the speed squats tips/recommendations , very very useful!!!

vag · « **Reply #114 on:** January 03, 2010, 07:41:31 am »

3 January 2010 AM

Body measurements
After 3,5 weeks of undereating.
Last 10 days included : no working out at all, crapy dieting, some excesive alchool consumption!

Weight ( in the morning ) : ~186lbs , ( -9lbs )
Waist ( navel level , loose) : 35,2'' , ( -1,3'' )
Thighs ( about 3/4 from knee to hip flexor , flexed) : 25,4'' , ( -0,8'' )
Hips ( middle of butt , loose ) : 41,3'' ( +0'' )
Biceps ( flexed ) : 15,5'' , ( -0,3'' )
Calves : 14,75'' ( -0,6'' )

Bodyfat estimation : ~17,5% ( -1,5% )

Those +/- are compared to end of bulking.
Comparison with end of previous undereating cycle :

Weight : -2lbs
Waist : -0,6''
Thighs : +0''
Hips : +0,3''
Biceps : +0''
Calves : -0,25''
Bodyfat% : -0,9%

It looks good.
No big differences from the last undereating , but i am not sure they can be directly compared, 10 days is different than 3 weeks.
Also it would sure look even better without the alchool + xmas-eating-crap.

NOT bulking again now , will be overeating on gym days but undereating all others.

vag · « **Reply #115 on:** January 03, 2010, 03:16:06 pm »

3 January 2010 PM

Barefoot dynamic warmup 5'
Barefoot bilateral line hops 4x10sec , getting ~32.

2x5 18'' depth jumps.
2x5 dropstep jumps ( not 1 step + plant , directly plant from standstill )

Too cold and windy outside so jumps were in my house again.
That means room restriction for arm swing and also cant use highest touch , only highest head touch & highest foot height.
Best depth jump was ~27,5''
Best dropstep jump was ~28,5''

vag · « **Reply #116 on:** January 06, 2010, 11:34:48 am »

6 January 2010

Vertical jump testing

Jumping on concrete, 10 degrees Celsium , ~80% humidity.
Weight at session : ~189lbs
I was jumping for highest touch on a 9'10'' rim and also recording at 120fps to combine measurements.

Warmup : Dynamic warmup 5' + shooting around ~10' + few medium effort jumps

2x5 Standing Vertical Jumps : Average 27,5'' , maximum 28,5'' ( PR !

)
Those felt and looked awesome too...

3x4 Running Vertical Jumps : Average 31,5'' , maximum ~32'' ( Equals PR , again that damn plateau , GRRRR

)
Those looked great on video ( jumping mid-thigh high ) but felt like shit , still cant coordinate my running jump well.
Its all fine , those are great stats for the start of an explosive-oriented routine, also verifies it is what i need to do...

adarqui · « **Reply #117 on:** January 06, 2010, 06:48:44 pm »

Quote from: vag on January 06, 2010, 11:34:48 am

6 January 2010

Vertical jump testing

Jumping on concrete, 10 degrees Celsium , ~80% humidity.
Weight at session : ~189lbs
I was jumping for highest touch on a 9'10'' rim and also recording at 120fps to combine measurements.

Warmup : Dynamic warmup 5' + shooting around ~10' + few medium effort jumps

2x5 Standing Vertical Jumps : Average 27,5'' , maximum 28,5'' ( PR ! )
Those felt and looked awesome too...

3x4 Running Vertical Jumps : Average 31,5'' , maximum ~32'' ( Equals PR , again that damn plateau , GRRRR )
Those looked great on video ( jumping mid-thigh high ) but felt like shit , still cant coordinate my running jump well.
Its all fine , those are great stats for the start of an explosive-oriented routine, also verifies it is what i need to do...

nice!!!!!$O!@$O!@)$!@$O!@)$(@!%(

btw, i never knew it could be 80% humidity with such cold weather.. that must be very weird.

vag · « **Reply #118 on:** January 07, 2010, 02:42:37 am »

Quote from: adarqui on January 06, 2010, 06:48:44 pm

btw, i never knew it could be 80% humidity with such cold weather.. that must be very weird.

Very weird indeed!
It was like being in a very light fog. You could see far , but kinda blurry, like the air was "heavy". And allthough it was sunny , everything was wet.
Wack...

vag · « **Reply #119 on:** January 08, 2010, 04:17:51 pm »

8 January 2010

BW@session : 190.5lbs

Dynamic warmup 5'
4x10sec barefoot bilateral line hops : geting ~35 back-forth , ~40 left-right
4x5 27'' depth jumps
4x4 BW single leg squats ( better form than ever )
3x8 BW single leg king deadlifts
3x15 BW single leg calf raises

I also did a few reactivity evaluation jumps , they also verify i need explosive training:
Standing vert : 25,6''
9'' depth jump : 25''
18'' depth jump : 25,4''
27'' depth jump : 25''
5 rebounding jumps : 25''(SVJ), 23'', 21'', 20'', 22''

Adarq.org

News:

Author Topic: Age vs VO2max (Read 1602900 times)

vag

Re: vag's journal : Age vs Vertical

adarqui

Re: vag's journal : Age vs Vertical

vag

Re: vag's journal : Age vs Vertical

vag

Re: vag's journal : Age vs Vertical

adarqui

Re: vag's journal : Age vs Vertical

vag

Re: vag's journal : Age vs Vertical

vag

Re: vag's journal : Age vs Vertical

adarqui

Re: vag's journal : Age vs Vertical

vag

Re: vag's journal : Age vs Vertical

vag

Re: vag's journal : Age vs Vertical

vag

Re: vag's journal : Age vs Vertical

vag

Re: vag's journal : Age vs Vertical

adarqui

Re: vag's journal : Age vs Vertical

vag

Re: vag's journal : Age vs Vertical

vag

Re: vag's journal : Age vs Vertical