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Hi there, before I start, please ignore the negative about Jumpsole, I happen to got a pair cheap and used it as part of my vertical training journey.

I was not in shape, being out of the gym for near 3 month, taking care of my new born.  BW at new height at 198lbs, and Bodyfat near 20%.  I had completely lost my touch but decided to come back.  So I  dig out the jumpsole and started training with it.


For the pass 8 Weeks, I had been doing the follow each week.  

2 X plyometric Jumpsole (60min 48 hours apart & never after a Squat day).
2 X upperbody circuit training (30-40min)
1 x Heavy squat session (40min)
1 x semi endurance basketball training (120min).

In terms of raw relative strength, I am back at 1.81BW squat.  And after 8 week of plyometric, doing skipping, bounding, rim jump, depth jump, stepup jump, lounge jump etc.  I feel like I am transforming a little.

However, Body fat ratio is still no good, I can see fatty tummy hanging belly.  Anyway. I will continue to train. But I had read that at the end of each routine, one should DELOAD.. or have a Active Rest week... and test vertical after a week.  

Could some one tell me more about deloading?  Further more, I am going to continue to train and hope to reach my goal to dunk in NOV.  

Should I start doing Jumpsole again with a weight vest on, and continue to Squat once a week? or should i change things up, may be try to do VJB for a few month and see how things go?  what do u guys think?


Dunk on Baby Birthday! Will not Give up!  

If I were you, I'd just be trying to lose that fat before you start complicating things with deloads etc.

This^^^

Imagine how well you'd jump at say ~12% bodyfat, with your posture dramatically improved and your muscle firing much better (better glute involvement) due to the improved posture. Your whole body would move different.

Thanks for the reply,

SO the question is how to lose fat / excessive weight Fast.

My company HR team started a "lets get fit program" where they hire nutrition specialist to monitor diet.
I got shortlisted due to my high BMI 
It will started in 2 weeks, I guess that will help..

On top of  that, I am doing 2 session of 30 min upper body circuit training  (which is not too effective is fat lost)

Beside running 30min+ daily, is there any other method u can suggest me to lose fat fast?

All that cardio and circuit training isn't going to do anything for your body fat loss goals if you don't fix your diet and start eating healthier food and less calories than you currently are....

 
 De-load calories.  

Update from Yesterday Squat day.

At BW 192lbs.
Squatted 385lbs 85% to parallel squat !

Grind it up,  not explosive.

Thats is 2.005 X BW

 

85% to parallel squat? What does that mean?

lol , give him a break!
It's obvious , his depth was 85% of the parallel depth , the distance he went down with the bar was 85% of the distance he would go to get to parallel, like we say half-squat ( 50% ) or quarter squat ( 25% ).
 

i took it as squatting 85% (385 lb) of 1RM to parallel depth. 

still laughing at lance's comment though.

^^^
Yes , you guys are right , i would have gotten confused too probably if i haven't read his journal first , it's much more clear there:

Quote from: scoobychau on March 15, 2012, 12:44:11 am

120315 Squat Day
BW at 192lbs
146lbs X 8
168lbs X 8
196lbs X 8
216lbs X 6
236lbs X 5
256lbs X 5
286lbs X 3
306lbs X 3
328lbs X 2
348lbs X 2
354lbs X 1
364lbs X 1
374lbs X 1
385lbs X 1 2BW Squat at 85% parallel ( Video Cap)

no, you're not an idiot vag that's what can happen when a comma disappears.

385lbs X 1 Squat at 85%, parallel

:F

crap, hope i didnt mess up the quotes.. posting from links.

Edit : oh wait , it could still mean what you are saying.

I'm an idiot!