Adarq.org

I haven't seen and "sprints" being listed lately. In fact, ever.

21 May 2011

ME jumps session

Jumping on concrete ,  9'10'' and 10'4'' rims
Was too hot outside and i was jumping at 3pm under the sun , not good.

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

- 10mins dynamic warmup

- bunch of low/mid effort jumps

9'10'' jumps:
- 1x4 SVJs : 2 jumps at 29''
- 1x4 Dropsteps : mostly around 33'' , 1 max jump 33.5'' ,  
- 1x3 1&2 step DLRVJs : around 33'' , meh
- 1x3 3-4 steps DLRVJs : around 32,5'' , meh x 2  

10'4'' jumps:
1x3 dropsteps : 31'' , 33'' , and then middle of thumb at rim = 34'' ,    
1x3 mixed DLRVJs : 32'' to 33''
1x3 mixed DLRVJs : max 31'' , dropoff , stop.

SVJ = good but 1'' below PR
Dropstep = feeling awesome and becoming beasty
1-2 steps = Uncoordinated , can't get those right anymore.
RVJ = feeling good but not getting up.

NEXT TEMPLATE - High Frequency Experiment:

Template from Kelly Baggett's article http://www.higher-faster-sports.com/plateaubusters.html

Ironically , my personal video is included in that article as a plateau buster example , yet i will do a template given in that article to bust some plateaus , LOL

Ok , so the original template given in there is this:

Mon:
Depth jump: 2 x 10 from low (12-18 inch) box
Jump squat: 3 x 5 (stop and reset each rep)
Back squat 3 x 5 (same weight all sets)

Wed:
Depth jump: 4 x 5 from high (24 inch) box
Jump squat: 3 x 5 (stop and reset each rep)
front squat or lunge 3 x 5

Fri:
Depth jump: 3 x 5 from medium (18 inch) box
jump squat: 4 x 5 w/45 lb bar (stop and reset each rep)
Back squat 1 x 5 (work up to 5 rep max)

I will do this pretty much as prescribed , with a little tweaking on Monday's squatting. Those will go like week 1 : 5x5 , week 2 5x3 , week 3 5x1 , repeat.
On Mondays i will be also doing 3x8 RDLs and 3x15 calve raises to make it a complete lower body workout , Wed and Fri just as prescribed.

I will do 2x3-week cycles of that template, then an explosive/peaking variation of it for 2 weeks.


So it should be like

Week 1 : Day 1 5x5 - Day 2 lunge - Day 3 5RM
Week 2 : Day 1 5x3 - Day 2 lunge - Day 3 3RM
Week 3 : Day 1 5x1 - Day 2 lunge - Day 3 1RM
Week 4 : Day 1 5x5 - Day 2 lunge - Day 3 5RM
Week 5 : Day 1 5x3 - Day 2 lunge - Day 3 3RM
Week 6 : Day 1 5x1 - Day 2 lunge - Day 3 1RM
Week 7 : Day 1 8x1@70% - Day 2 lunge - Day 3 5x1 @95%
Week 8 : Day 1 8x1@70% - Day 2 lunge - Day 3 5x1 @95%

nice, can't wait to see how it works out for you.

Thanks man , very interested to see how it goes too, first time ever engaging in high-freq.

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23 May 2011

HIGH-FREQUENCY 5:3:1 BLOCK :

Week 1 , Day 1

Bodyweight@session : just below 195
Injuries/aches : none
Soreness : none

9'' DEPTH JUMPS: 2x10

JUMP SQUATS ( reset at each rep ): 3x5@45lbs

FULL SQUATS: 5x5@209lbs

RDLs: 3x8@187lbs

CALVE RAISES: 3x15@242lbs

congrats for your recent PR man

Thanks man!
That dropstep PR left a bitter-sweet feeling. 34'' dropstep is HUGE , but my running vert has fallen. It used to be 1-2'' higher than dropstep and now it is 1-2'' lower. Hopefully all this high-freq jump squats + depth jumps together with the planned 5-10 lbs fat loss + some approach/takeoff practice will make everything fall in place...

Quote from: vag on May 25, 2011, 04:39:18 am

Quote from: ESav15 on May 24, 2011, 03:18:19 pm

congrats for your recent PR man

Thanks man!
That dropstep PR left a bitter-sweet feeling. 34'' dropstep is HUGE , but my running vert has fallen. It used to be 1-2'' higher than dropstep and now it is 1-2'' lower. Hopefully all this high-freq jump squats + depth jumps together with the planned 5-10 lbs fat loss + some approach/takeoff practice will make everything fall in place...

Man I'm quite sure you'll get to your old standards and beyond real soon

Hopefully! Thanks man , you are by far the adarq.org official motivational speaker!

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25 May 2011

HIGH-FREQUENCY 5:3:1 BLOCK :

Week 1 , Day 2

Bodyweight@session : ~193.5 , me gusta!
Injuries/aches : none
Soreness : hamstrings 2/5 , glutes 1/5

27'' DEPTH JUMPS: 4x5
-Nice FA/rebound/GCT for 27''. Jump height lower than 9'' and 18'' of course.

JUMP SQUATS ( reset at each rep ): 3x5@45lbs
-Felt some improvement in those , mostly in last reps.

PARALLEL BOX PISTOL SQUATS:
3x5@BW+45lbs
-Doing pistol squats allways reminds me of how much stronger left leg is. Rigt = semi-grinders , Left = easy and explosive.

26 May 2011

Bodyweight@session : jsut below 196 , bloated  
Injuries/aches : hamstrings 1/5 , glutes 2/5 . Nice , weighted pistol squats hit glutes and not quads.
Soreness : none
Fatigue : none

Conditioning/recovery workout

WARMUP:
-10 mins light jog ( ~130bpm ) + 5 mins dynamic warmup

SPRINTS:
3x5x80m @ 70%
-Sprint ~18secs , rest ~42secs , rest between sets ~3mins
-More improvement. 70% is rather easy , feeling light and springy , good breaths too.

JUMP TECHNIQUE WORK:
Regular warmup jumps sequence and then:
1x3 runup + plant , no jumps
1x3 DLRVJs , focus on going smooth
1x3 DLRVJs , focus on driving off balls of feet
1x3 DLRVJs , try to combine both the above.
-Not bad , not good either. The 'smooth' ones were the best. The final ones were the worse ( duh! ).
Didn't care for height , i did get a couple of 32'' , all the other 30'' to 31''

28 May 2011

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

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29 May 2011

1 hr before planned ME jumps... summer storm , FML ,  

Bodyweight@session : ~193,5
Injuries/aches : none
Soreness : none

-4x10seconds bilateral line hops

-4x6 MR tuck jumps

Jumps@home ( 8'6'' ceiling , head height jumps ):

-4x4 SVJs:
Was hitting 28,5'' steadily , awesome!!! Last time i did jumps@home ( mid March ) i PRed at 27'' , rim-jump SVJ at the time was ~29''.

-1x4 SLRVJs:
Terrible , ~25'' or lower.

No dropsteps , ceiling is too low for my boss dropstep