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Author Topic: Age vs VO2max  (Read 1601701 times)

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vag

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Re: Age vs Vertical
« Reply #990 on: April 26, 2011, 03:38:54 pm »
0

THE RATIO TECHNIQUE BIG EXPERIMENT:






GREEN = done
BLUE = current

26 April 2011

PHASE 4 - Cycle 1 - Power workout

Bodyweight@session : ~195 , nice , water is finaly leaving...
Injuries/aches : none
Soreness : none

Have a friendly game tomorrow so wanted to be fresh and took it easy.

HANG POWER CLEANS:
6x3@99
-Extremely powerful & explosive due to light weight.

EXPLOSIVE MSEM HALF SQUATS ( rest between reps ~45 secs )
8x2@209
-Also extremely powerful & explosive due to light weight.

EXPLOSIVE ROMANIAN DEADLIFTS:
-Skipped

STANDING CALVE RAISES:
3x8@198lbs
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?

vag

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Re: Age vs Vertical
« Reply #991 on: April 27, 2011, 02:49:47 pm »
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27 April 2011

Bodyweight@session : ???
Injuries/aches : none
Soreness : none

Bball practice.
Good endurance , very good jumping.
Got ~28'' SVJ,  31'' dropstep and 32,5''-33'' RVJ. All those are ~1'' below recent PRs but geting them just 20 hours after workout without stim and randomly on warmups ( not a proper ME jumps session ) is awesome!
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?

shammy12

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Re: Age vs Vertical
« Reply #992 on: April 27, 2011, 05:57:22 pm »
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Hey I was just wondering what the stim workout actually is, like how does it differ from a power workout?
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vag

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Re: Age vs Vertical
« Reply #993 on: April 28, 2011, 06:26:06 am »
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Quote from: shammy12 on April 27, 2011, 05:57:22 pm
Hey I was just wondering what the stim workout actually is, like how does it differ from a power workout?

Well , power workouts are supposed to train reactive qualities , Rate of Force Development and possibly Force Absorption.
Typical explosive workout would have jump squats @ 10-20% ( im using hang power cleans instead currently ) and explosive squats @ 60-70%.
Stim workouts are supposed to create a stimulus to the CNS & muscles without much fatigue, causing a fast and big overcompensation the next few days. For stim i am using some different approaches. The previous stim workouts logged here are not the typical , when in my training cycles , i use MSEM variant 2 , ( singles maxing at 105% , new PR every time ).
When in peak cycle , like the one i just entered , my stim workouts alternate between  MSEM @ 80-85% ( buffer ) and supermaximal 1/4 squats ( 110-120% ).
Hope it helps.
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?

vag

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Re: Age vs Vertical
« Reply #994 on: April 28, 2011, 04:30:07 pm »
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28 April 2011

Weight@session : ~196 although overeaten , nice
Injuries/aches: none
Soreness : none

Upper Body Workout.

BENCH PRESS:
1x8@121
1x8@132
1x8@143

SEATED ROWS
1x8@154
1x8@165
1x8@176

STANDING MILITARY PRESS:
1x8@77
1x8@88
1x8@99 , :personal-record: Previous was 8x92.5 , just 4th time doing them though so 'fake' PR.

CHINUPS:
3x8@BW
-I've never done 8, was always 6, clean reps were 8-7-6 , technically that's a PR too.
« Last Edit: April 28, 2011, 04:32:47 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?

vag

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Re: Age vs Vertical
« Reply #995 on: April 29, 2011, 05:24:22 pm »
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29 April 2010

Bodyweight@session : ~195 PM , nice!
Injuries/aches : none
Soreness : none

Conditioning/recovery workout

WARMUP:
-15 mins light jog ( ~130bpm ) + 5 mins dynamic warmup

SPRINTS:
-3x5x80m @ 50%
-Sprint ~25secs , rest ~35secs , rest between sets ~3mins

-Extended lower body stretch routine

Tomorrow = ME jumps , hope to hit 30'' SVJ / 33'' dropstep , let's see...
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?

vag

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Re: Age vs Vertical
« Reply #996 on: April 30, 2011, 09:47:09 am »
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30 April 2011

ME jumps / dunks session

Jumping on concrete , 9'10'' rim

Bodyweight@session : 193,5 AM , WIN!
Injuries/aches : none
Soreness : upper body DOMS , nothing much
Stim : 3 teaspoons coffee + 1 redbull

- 10mins dynamic warmup

- bunch of low/mid effort jumps

9'10'' jumps:
- 1x3 SVJs : 7.5'' above rim , 30.5'' ,  :personal-record:
- 1x3 Dropsteps : 10'' above rim , 33'' ,  :personal-record:
- 3x4 3 steps DLRVJs : average 33'' , max 34''

- 4x4 9'10'' dunk attempts: 0/16  :o
- 1x1 9'8'' dunk attempts: First try = made dropstep 2-hander hanging on rim , no interest , rim too low , GTFO!

COMMENTS:
- Sick SVJ & dropstep PRs!  :wowthatwasnutswtf:
- RVJ needs work , FA is still lacking. Pushed for 35 but didn't even tie recent 34.5'' No worries , FA block is planned for later.
- Grip sucked today , couldn't palm the ball. I am horrible at 2 handers , horrible at lobs. Had a few hard misses off the backboard, i am just bad there. What annoys me more is that i am getting 11'' above that rim and still can't dunk it on a bad grip day. Means 36'' will not be enough for 10' , FML! Will start doing more double hand jumps to improve that ability.
Rant off...
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?

Girljordan

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Re: Age vs Vertical
« Reply #997 on: April 30, 2011, 10:37:36 am »
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How many inches do you lose jumping off concrete??
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vag

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Re: Age vs Vertical
« Reply #998 on: April 30, 2011, 12:39:18 pm »
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A few hours later:


THE RATIO TECHNIQUE BIG EXPERIMENT:






GREEN = done
BLUE = current

30  April 2011

PHASE 4 - Cycle 1 - Stim workout

Bodyweight@session : ~195
Soreness : none
Injuries/aches : low upper body DOMS

HANG POWER CLEANS:
1x5@99
1x5@110
1x5@110
- Last time's last set was 121 but i felt i would swing it more than jump it so sticked to 110.

BUFFERED MSEM HALF SQUATS ( rest between reps ~40 secs , rest between sets ~3 mins ):
3x1@275 , ~85%
3x1@286 , ~90%
3x1@297 , ~93%
-Legit half depth , good speed too.

MSEM REVERSE LUNGES ( rest between reps ~30 secs , rest between sets ~3 mins ):
3x1@186 , light weight
3x1@209 , ties last time's PR

STANDING CALVE RAISES:
3x12@308


Quote from: Girljordan on April 30, 2011, 10:37:36 am
How many inches do you lose jumping off concrete??

http://www.adarq.org/forum/progress-journals-experimental-routines/vag%27s-journal-age-vs-vertical/msg16416/#msg16416

8)
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?

vag

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Re: Age vs Vertical
« Reply #999 on: April 30, 2011, 05:23:08 pm »
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Uploaded the stills of the 2 PRs:

http://www.adarq.org/forum/adarq-org-special-content/age-vs-vertical-pics-and-vids/msg46919/#msg46919

Also this is post #1000 in my journal ,  :personal-record:  :P
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?

thewon888

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Re: Age vs Vertical
« Reply #1000 on: April 30, 2011, 11:32:21 pm »
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Quote from: vag on April 30, 2011, 05:23:08 pm
Uploaded the stills of the 2 PRs:

http://www.adarq.org/forum/adarq-org-special-content/age-vs-vertical-pics-and-vids/msg46919/#msg46919

Also this is post #1000 in my journal ,  :personal-record:  :P

Congrats on your :personal-record:, that's an awesome feat and some good inspiration!!! Keep at it :wowthatwasnutswtf:!
Logged
Stats:
Age-29
BW-162
Ht-5'11 w/shoes
Max Reach-7'9 w/shoes
Standing vert-26'(outdated)
Max dlrvj-36'(1/3/12)

vag

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Re: Age vs Vertical
« Reply #1001 on: May 01, 2011, 03:41:31 am »
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Quote from: thewon888 on April 30, 2011, 11:32:21 pm
Congrats on your :personal-record:, that's an awesome feat and some good inspiration!!! Keep at it :wowthatwasnutswtf:!

Thanks a lot man!
Gonna keep at it for sure!  :highfive:
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?

vag

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Re: Age vs Vertical
« Reply #1002 on: May 03, 2011, 03:31:48 am »
+1
2 May 2011

Bodyweight@session : ~194
Injuries/aches : none
Soreness : none

Plyos session , FA oriented.

-10 mins dynamic warmup

-4x10 seconds bilateral line hops.

-4x8 MR tuck jumps

-4x5 18'' depth drops

- Line hops extremely fast , tucks extremely bouncy and drops very smooth , great FA. Felt like an improved session overall.


Also uploaded the vid with Sunday's PRs:

http://www.adarq.org/forum/adarq-org-special-content/age-vs-vertical-pics-and-vids/msg47207/#msg47207
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?

vag

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Re: Age vs Vertical
« Reply #1003 on: May 03, 2011, 02:52:28 pm »
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THE RATIO TECHNIQUE BIG EXPERIMENT:






GREEN = done
BLUE = current

3 May 2011

PHASE 4 - Cycle 2 - Power workout

Bodyweight@session : ~194.5
Injuries/aches : none
Soreness : none

HANG POWER CLEANS:
6x3@121
-Best ones ( power/jump-wise ) i ever did @121

EXPLOSIVE MSEM HALF SQUATS ( rest between sets ~90 seconds )
2x2@209 ( ~65% 1RM )
2x2@220 ( ~69% 1RM )
2x2@231 ( ~72% 1RM )
2x2@242 ( ~76% 1RM )
-Extremely powerful, bar jumping off my back at the end of every rep.

EXPLOSIVE ROMANIAN DEADLIFTS:
3x5@209

STANDING CALVE RAISES:
4x5@374bs
-Best part of those is the 1/4 pin squat i have to do to get to starting position , 374 = light weight :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?

vag

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Re: Age vs Vertical
« Reply #1004 on: May 04, 2011, 02:09:04 pm »
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4 May 2011

Bodyweight@session : ???
Injuries/aches : none
Soreness : none

Bball practice.
Bad endurance, heat is catching up , i hate heat!
Didn't jump much, still managed to get a 10'7'' dropstep ( 32'' ) which is awesome for next day of training/no caffeine/random jumps.
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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