Adarq.org

Yeah I know, but I can't take one and say "this one makes sense at this point" from all these. If I was to be forced to choose one, I'd probably take the 3x5. Not sure if that's enough volume to progress, although I will do that 2 times per week.

I could also go with 3x5 on Tuesday and 1x5 on Thursday. That way I have a "hypertrophy" and a "strength" workout, and 1x5 isn't that much volume so that I'm very tired on Saturday and Sunday when I want to play and jump.

I was thinking about going 3x8 and 3x5, but that might be too much volume of squatting. Even 3x5 and 3x5 again might be too much I i'm to go with plyos in the same workout.

It's hard to really choose a good workout when I think about it, because I'd like to do sprints and that requires of me to be fresh. Same applies for depth jumps. I need to be fresh for these.

So if I go with 3x5 squats, rest for 20 minutes, and do plyos, I really need to choose my plyos well. It's really annoying because they kind of cancel each other out. If I do depth jumps first, I could be tired to do squats well (and at the same time, I could be potentiated instead and do squats well).

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I could do depth jumps + 3x5 one workout + some easier pace longer distance sprints one day.
And 1x5 squats with a heavy weight and shorter distance/more intense sprints & bounds the other day.

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If nothing from above makes sense, then I could just do sprints and jumps etc at the track, and go to the gym I'm currently going to for strength work (squatting). That would allow me to rest for ~2 hours from the sprints and jumps and then strength train, although I'm not sure if that wouldn't be even more fatigueing and it will cost a lot more money-wise.

Quote

You can look at stuckintheairs squat log and see an example of that and the progress , even on a lettuce diet,

lmao!@$!@%()!@%%(!@%)(!@%(!@)(%)@!(%!@)%(!@)%(!@)%(!@)($



well raptor, if i were you, i'd train like me.. squat 3x/week (mon,wed,fri), start off just working up to a 1x5 then back off and hit a set for volume (1x10 etc).. that way you don't need a bunch of volume, you just rely on frequency to get your volume throughout the week.. this keeps you "primed" throughout the week.. so whatever you do prior (plyo/fitness work) won't even matter.

mon/wed/fri = plyo/fitness work + optional explosive lift + squat(1x3-5 + 1x10) + optional upper lift + calf raise (3-5 x 10-20)

done.

peace man

Thanks man, but I don't know. If I'll jump a lot on Saturday and Sunday, that pretty much counts as two plyo days. Wouldn't it be a little too much to squat on mon/wed/fri and then jump a lot as well on sat and sun, since I'd like to sprint as well and do DJs? And I don't like high rep sets on squats, I tend to lose focus quickly. That's the thing.

So I'd rather rest on monday (after jumps) and friday (before jumps) and train two days per week at the track. If that's the case, then maybe 3x5 two times per week should be what I choose to do, or 3x5 and a heavier 1x5 on Thursday, two days before my jumping days, for a little more potentiation.

Do you think 3x5 + 1x5 weekly is enough volume for squat and strength growth? (without too much weight gain if anything - I'm trying to lose weight actually).

PS. REMEMBER - the goal here is to lose fat and improve my relative strength by losing fat instead of gaining muscle at this point!

Quote from: adarqui on March 10, 2011, 02:10:09 pm

Quote

You can look at stuckintheairs squat log and see an example of that and the progress , even on a lettuce diet,

lmao!@$!@%()!@%%(!@%)(!@%(!@)(%)@!(%!@)%(!@)%(!@)%(!@)($



well raptor, if i were you, i'd train like me.. squat 3x/week (mon,wed,fri), start off just working up to a 1x5 then back off and hit a set for volume (1x10 etc).. that way you don't need a bunch of volume, you just rely on frequency to get your volume throughout the week.. this keeps you "primed" throughout the week.. so whatever you do prior (plyo/fitness work) won't even matter.

mon/wed/fri = plyo/fitness work + optional explosive lift + squat(1x3-5 + 1x10) + optional upper lift + calf raise (3-5 x 10-20)

done.

peace man

Thanks man, but I don't know. If I'll jump a lot on Saturday and Sunday, that pretty much counts as two plyo days. Wouldn't it be a little too much to squat on mon/wed/fri and then jump a lot as well on sat and sun, since I'd like to sprint as well and do DJs? And I don't like high rep sets on squats, I tend to lose focus quickly. That's the thing.

So I'd rather rest on monday (after jumps) and friday (before jumps) and train two days per week at the track. If that's the case, then maybe 3x5 two times per week should be what I choose to do, or 3x5 and a heavier 1x5 on Thursday, two days before my jumping days, for a little more potentiation.

Do you think 3x5 + 1x5 weekly is enough volume for squat and strength growth? (without too much weight gain if anything - I'm trying to lose weight actually).

PS. REMEMBER - the goal here is to lose fat and improve my relative strength by losing fat instead of gaining muscle at this point!

mon/wed/fri = jump/fitness/plyo + lift
sun = just jumps, higher volume

so rest saturday.. sunday jumps + mon fitness/plyo + lift would be fine...

or you could just repeat the schedule then on tues/wed/fri/mo.. ie, mon wed fri sun tues thurs sat mon ....

ya 1x5 + 1x10 would be enough initially, once you get accustomed to the schedule, you could then do 1x5 + 1-3x10.

peace

you think to much!

think less, do more!

blahhh i've been eating a lot of ham!

Yeah I know, but I can't take one and say "this one makes sense at this point" from all these. If I was to be forced to choose one, I'd probably take the 3x5. Not sure if that's enough volume to progress, although I will do that 2 times per week.

I could also go with 3x5 on Tuesday and 1x5 on Thursday. That way I have a "hypertrophy" and a "strength" workout, and 1x5 isn't that much volume so that I'm very tired on Saturday and Sunday when I want to play and jump.

I was thinking about going 3x8 and 3x5, but that might be too much volume of squatting. Even 3x5 and 3x5 again might be too much I i'm to go with plyos in the same workout.

It's hard to really choose a good workout when I think about it, because I'd like to do sprints and that requires of me to be fresh. Same applies for depth jumps. I need to be fresh for these.

So if I go with 3x5 squats, rest for 20 minutes, and do plyos, I really need to choose my plyos well. It's really annoying because they kind of cancel each other out. If I do depth jumps first, I could be tired to do squats well (and at the same time, I could be potentiated instead and do squats well).

-----------------------------------------------------------------------------------------------------------------------------------------------------------------

I could do depth jumps + 3x5 one workout + some easier pace longer distance sprints one day.
And 1x5 squats with a heavy weight and shorter distance/more intense sprints & bounds the other day.

-----------------------------------------------------------------------------------------------------------------------------------------------------------------

If nothing from above makes sense, then I could just do sprints and jumps etc at the track, and go to the gym I'm currently going to for strength work (squatting). That would allow me to rest for ~2 hours from the sprints and jumps and then strength train, although I'm not sure if that wouldn't be even more fatigueing and it will cost a lot more money-wise.

You will know its enough volume to progress, IF YOU PROGRESS. If youre progressing, youre doing it right.  Thats the key, dont get into that mode of "maintaining" anything, get stronger, get in better shape, get more explosive/reactive.   

Quote from: adarqui on March 10, 2011, 09:12:11 pm

Quote from: Raptor on March 10, 2011, 03:49:28 pm

1x5 + 1x10?

Not a fan of high rep squatting, like I said...

cool story bro.

What I mean is, I tend to lose focus on form a lot when I do more than 5-6 reps...

that's a really bad excuse though..

But I think I've decided anyway, it has to be a simple program, and also color code it:

Monday: DJs 3x5, Squats 3x5, Med ball throws
Tuesday: Power (some easy jumpsquats, PC, PS), Upperbody, Longer distance sprints (not maximally)
Wednesday: Core + HIIT + Lots of stretching
Thursday: Squats 1x5 (heavy), Med ball throws, Double leg bounds (high volume)
Friday: Shorter distance sprints + Long jump in the sand pit + Upperbody

I think this makes sense and pretty much touches every quality good enough.

Color coding:

Plyo, Speed = RED
Speed-strength = ORANGE
Strength-speed = PURPLE
Strength = BLUE
Core = TEAL
Speed/Conditioning and Conditioning/Speed: GREEN
Upperbody = BLACK

So it's basically this:

Monday: Plyo 3x5, Strength 3x5, Speed-strength
Tuesday: Strength-speed, Upperbody, Conditioning/Speed
Wednesday: Core + Speed/Conditioning
Thursday: Strength 1x5, Speed-strength, Plyo (will see about the volume, probably 3-4x10)
Friday: Speed, Plyo, Upperbody

So you can see easier the way it's being constructed.

Looking at it right now, it looks to be too much on the plyo, speed and speed-strength spectrum and too little on the strength spectrum. Will see about how and if I tweak it.

The only BIG problem I see are the two leg bounds that make me sore as heck, so that would destroy me for Friday when I'd do short range sprints + maximal jump in the sand pit. Will have to be really careful with the volume there.

I could do this on Thrusday and Friday instead:

Thursday: Squats 1x5 (heavy - more potentiation than anything), Shorter distance sprints, Upperbody
Friday: Long jump in the sand pit + Med ball throws + Double leg bounds (high volume)

That would live me killed for Saturday though. So I could go with consecutive hurdle jumps instead of double leg bounds and prevent that.

I also think I'm going to switch Monday with Tuesday, considering I'm going to be tired from playing all weekend long, so it doesn't makes sense to come up fatigued and do depth jumps and squats.