Author Topic: Age vs VO2max (Read 1601254 times)

vag · « **Reply #1005 on:** May 07, 2011, 08:00:56 am »

THE RATIO TECHNIQUE BIG EXPERIMENT:

GREEN = done
BLUE = current

7 May 2011

PHASE 4 - Cycle 2 - Stim workout

Bodyweight@session : ~194.5
Soreness : none
Injuries/aches : none
Stim : 3 teaspoons coffee + 1 redbull

ME 10' RIM JUMPS:
- 1x4 SVJs : max 10'3'' ( 28'' )
- 1x4 Dropsteps : max 10'6'' ( 31'' )
- 3x4 1-2-3 steps DLRVJs : max 10'7.5'' ( 32.5'' )
Wasn't feeling it , everything 2'' below recent PRs

SUPERMAXIMAL 1/4 SQUATS ( done at the smith machine for safety ):
1x3@308
1x3@330
1x3@352
1x3@374 ,

- 1.92xBW for 3 reps is sick , even for 1/4 squats@smith!

MSEM REVERSE LUNGES ( rest between reps ~30 secs , rest between sets ~3 mins ):
3x1@209
3x1@231 ,

- Crazy potentiation from squats , 231 was light as a feather.

STANDING CALVE RAISES:
1x12@308
1x12@374
1x10@440 , ,

vag · « **Reply #1006 on:** May 09, 2011, 02:42:50 pm »

THE RATIO TECHNIQUE BIG EXPERIMENT:

GREEN = done
BLUE = current

9 May 2011

PHASE 4 - Cycle 3 - Power workout

Peaking schedule going to hell because of rescheduled very often bball games!

Bodyweight@session : ~196 , PM
Soreness : none
Injuries/aches : none
Stim : 1 redbull

ME 9'10'' RIM JUMPS:
- 1x4 SVJs : average = max = 6'' above rim ( 29'' )
- 1x4 Dropsteps : average = max = 9'' above rim ( 32'' )
- 3x4 1-2-3 steps DLRVJs : average ~32.5'' , 2 good jumps ~33.5''
Very good considering bodyweight & stim. Runups feeling good , 3 steps better than 1 & 2.

EXPERIMENTAL 2-hands JUMPS:
SVJ highest touch : ~1'' above ( 5'' below 1-hand )
Dropsteps highest touch : ~5.5'' above ( 4.5'' below 1-hand )
RVJs highest touch : ~5'' above ( 5.5'' below 1-hand )
-Awfull!2 hands reach is ~2.5'' lower than 1-hand so i lose 2-3'' from efficiency!
Explains why i suck at 2-handed dunks!

JUMP SQUATS ( not rythmic , reset at each rep ):
4x5@44lbs

EXPLOSIVE SINGLE LEG PARALLEL BOX SQUATS:
8x2@BW+44lbs

STANDING SINGLE LEG CALVE RAISES:
3x12@BW+44lbs

Girljordan · « **Reply #1007 on:** May 09, 2011, 03:50:00 pm »

What does the red bull actually do or is it a placebo effect as far as jumping higher or is it just to get pumped up to jump?

LBSS · « **Reply #1008 on:** May 09, 2011, 04:29:29 pm »

Quote from: Girljordan on May 09, 2011, 03:50:00 pm

What does the red bull actually do or is it a placebo effect as far as jumping higher or is it just to get pumped up to jump?

caffeine is a stimulant.

vag · « **Reply #1009 on:** May 10, 2011, 03:36:10 am »

Quote from: LBSS on May 09, 2011, 04:29:29 pm

Quote from: Girljordan on May 09, 2011, 03:50:00 pm
What does the red bull actually do or is it a placebo effect as far as jumping higher or is it just to get pumped up to jump?

caffeine is a stimulant.

^^^
This , i use redbull as an additional CNS booster , my main source is caffeine.

http://www.higher-faster-sports.com/psychofactor.html

I prefer caffeine straight from coffee , 3-4 tablespoons do a great job , but this was a 9PM jumping session , not convenient to do so.
Redbull has some caffeine, but it also has taurine that is also supposed to fire you up. You never know how much you really got amped/stimed and how much it is placebo , but even the placebo effect is a good stim tool ( confidence boost ).

Caffeine is great for peaking vert ( or weights ) but should not be overused , read the linked article...

vag · « **Reply #1010 on:** May 10, 2011, 01:37:40 pm »

10 May 2011

Bodyweight@session : ~196 , PM
Soreness : none
Injuries/aches : none

- Kelly Baggett's 7 Days Vertical Jump Cure routine.
- Extended lower body stretch routine.

vag · « **Reply #1011 on:** May 11, 2011, 01:24:35 pm »

11 May 2011

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

BBall game.
-Endurance started awful , ended awesome. First quarter i requested sub after 4 mins totally exhausted. 2nd quarter after 6 mins totally exhausted again , 3d quarter after 7.5 mins feeling just tired and 4th played all 10 and had more. Weirdness...
Vert was good , got an easy 32.5'' dropstep without even warming up for it. Got a huge block , pinned the opponent's center ( 6'7'' or so ) at the backboard, my best block ever ,

LBSS · « **Reply #1012 on:** May 11, 2011, 02:37:34 pm »

nice!

not enough warm up before you started? could be the reason you were feeling sluggish.

vag · « **Reply #1013 on:** May 12, 2011, 05:32:01 am »

Quote from: LBSS on May 11, 2011, 02:37:34 pm

nice!

Thanks!

Quote from: LBSS on May 11, 2011, 02:37:34 pm

not enough warm up before you started? could be the reason you were feeling sluggish.

Probably, court is available for 1.5 hours , not available before and after, so referees rush to start the game to have enough time for it. That leaves us with like 10 minutes to warmup , 15 at best. Not enough...

vag · « **Reply #1014 on:** May 12, 2011, 02:52:47 pm »

THE RATIO TECHNIQUE BIG EXPERIMENT:

GREEN = done
BLUE = current

12 May 2011

PHASE 4 - Cycle 3 - Stim workout

Bodyweight@session : ~197 , on purpose , overate to deal with yesterday's fatigue and today's workout.
Soreness : some glues soreness
Injuries/aches : stressed shins & calves , little hip pain , lower back tired.
Fatigue : high

HANG POWER CLEANS:
1x5@99
1x5@110
1x5@121
- 99 & 110 awesome jump , 121 less but still jump.

BUFFERED MSEM HALF SQUATS ( rest between reps ~40 secs , rest between sets ~3 mins ):
3x1@275 , ~85%
3x1@286 , ~90%
3x1@297 , ~93%
- 275 & 286 'pin 6' depth , 297 'pin 7 depth' , no pins there , reference = adarq's depths.

MSEM REVERSE LUNGES ( rest between reps ~30 secs , rest between sets ~3 mins ):
3x1@209
3x1@231 , ties last time's PR

STANDING CALVE RAISES:
4x5@374

vag · « **Reply #1015 on:** May 14, 2011, 07:33:39 pm »

14 May 2011

Bodyweight@session : ~196
Injuries/aches : none
Soreness : none
Fatigue : none

Conditioning/recovery workout

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

SPRINTS:
-3x5x80m @ 60%
-Sprint ~20secs , rest ~40secs , rest between sets ~3mins
- Those felt great , good breaths , feeling springy and lighton my feet.

LOW VOLUME SUBMAX RIM JUMPS ( concrete , 10' and 10'4'' rims ):
1x4 SVJs , ~28.5''
1x4 dropsteps , ~32.5''
1x4 RVJs , ~33'' , got to touch my thumb at that 10'4'' rim, awesome!
-Something very interesting: Tried bending my knees more on my plants , jumping from 1/2 squat position instead of 1/4. Felt weird , especially on RVJs but i was getting up good , 1'' or 2'' higher than my ordinary form. Got some awesome jumps considering no coffee , just 2 hours after waking up and fatigued from sprints.

Tomorrow = planned peak, i have a bball game at a court with awesome bouncy grippy floor.

Girljordan · « **Reply #1016 on:** May 14, 2011, 09:22:01 pm »

So, if I drink some coffee before trying to dunk. I'm going to jump higher, based on an extra boost of energy???

vag · « **Reply #1017 on:** May 15, 2011, 10:48:54 am »

Quote from: Girljordan on May 14, 2011, 09:22:01 pm

So, if I drink some coffee before trying to dunk. I'm going to jump higher, based on an extra boost of energy???

For sure , it's not energy boost , its CNS rate coding boost. Don't overdo it though : just drink a 'heavy' coffee ( 2-3 teaspoons ) ~30 mins before your next jump session and see what happens.
I will redirect you again to the relevant article by Kelly Baggett , it explains anything you want to know in there:

http://www.higher-faster-sports.com/psychofactor.html

Here is the caffeine part from that article:

Quote

Get Fired Up!

For enhanced effectiveness use stimulation methods in a high state of arousal. Many will not require any external assistance getting fired up for competitions. For regular training a stack many have found successful consists of taking the following 30 minutes prior to a workout:

caffeine 200 mg
l-tyrosine 3000 mg
acetyl-l-carnitine 1000 mg.

Caffeine on it's own is plenty for most people, but a variety of other stimulants can be effective. You know you're stimulated enough when your eyes are as big as saucers and your hair begins to stand up on end. You know you've gone overboard when your nose starts to bleed and you start hearing and seeing things - not that I know that from past experience. If in doubt it's better to err on the side of too little than not enough, as overstimulating yourself will have the opposite of the intended effect. Supplements like l-tyrosine and acetyl-l-carnitine can be used every day without any ills, but it's generally a good idea to save the heavier stims (including caffeine) for when you really need them. If you adapt to them they won't work as effectively.

vag · « **Reply #1018 on:** May 16, 2011, 06:02:37 am »

15 May 2011

Bodyweight@session : ~196
Injuries/aches : none
Soreness : none
Fatigue : none

Bball game

Awful endurance , summer heat is here and i can't deal with it. Too limited time for jumps , only did a 32.5'' dropstep and a 28'' SVJ which are good for random jumps. I feel like i have much better spring in jumps for rebounds and blocks than ever though. Bball season ends this Saturday, no more vert-training distraction!

vag · « **Reply #1019 on:** May 16, 2011, 03:06:54 pm »

WTF , i forgot to log last time , "The Ratio Technique Big Experiment" is over!

Absolutely happy with how it went and the results i got. Did not implement it perfect though , the time-span was too big. Also bad timing on the peak cycle with the heavy bball games schedule. I will have a longer post soon analyzing statistics , gains, mistakes, future thoughts.

16 May 2011

Unloading workout

Bodyweight@session : ~195
Soreness : none
Injuries/aches : none
Fatigue : low

SQUATS ( rack was taken so i had to do them at the smith machine):
3x3@264
- All sets & reps parallel.

BARBELL LUNGES:
3x5@154

STANDING CALVE RAISES:
3x8@308

Adarq.org

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Author Topic: Age vs VO2max (Read 1601254 times)

vag

Re: Age vs Vertical

vag

Re: Age vs Vertical

Girljordan

Re: Age vs Vertical

LBSS

Re: Age vs Vertical

vag

Re: Age vs Vertical

vag

Re: Age vs Vertical

vag

Re: Age vs Vertical

LBSS

Re: Age vs Vertical

vag

Re: Age vs Vertical

vag

Re: Age vs Vertical

vag

Re: Age vs Vertical

Girljordan

Re: Age vs Vertical

vag

Re: Age vs Vertical

vag

Re: Age vs Vertical

vag

Re: Age vs Vertical